Gzik Performance

Bodies are different and move differently.

There is no such thing as universally ‘perfect’ technique for any given movement or pattern.

Instead of striving to meet a ‘technique ideal’ or dichotomizing between ‘safe’ vs ‘unsafe’, we should instead strive towards consistent, efficient, and repeatable technique over time.

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Awareness -> Efficiency -> Volume -> Complexity -> Speed

1️⃣ First you must have the awareness required to execute a movement or scenario.
2️⃣ Second you must develop efficiency in said movement or scenario under controlled conditions.
3️⃣ Third you must build volume of efficient repetitions.
4️⃣ Fourth you must increase the complexity of said movement or scenario to challenge it forwards further into the sport.
5️⃣ Fifth you must be capable of moving fast.

That is the gist of progression for competitive CrossFit. Many people skip steps (usually unknowingly) and try to go right to volume with speed. This ONLY leads to plateau or burnout, not progress.

It’s ‘simple’ on paper, but in practice challenging to put together. This also requires trust in an external guide (coach or program) and humility (you are not as good as you’d like to be).

If you honour the path and stay the course long enough, you might just get somewhere.
Need help getting properly aligned with your training? Send us a DM or tap the link in our bio to speak with a coach to see if we would be a good fit to help you.

IGTs (Interval Gymnastics Training)

One of the most efficient ways to build gymnastics volume and layer in progressions with respect to the sport. 🧠

Combine gymnastics with machines and/or weighted implements inside of a controlled setting to get specific training effects. 🚣‍♀️🤸‍♂️

An athlete should be competent in individual gymnastics movements with volume before using a strategy like this.

We use this a lot for our competitive clients in the off season because we can control volume and give them the specific level of challenges they need with respect to gymnastics endurance. 🪨🔨
Need pieces like this in your training? Where’s your gymnastics at?

Sample training day for an intermediate level crossfit athlete |

Most athletes in Crossfit (pursuing performance) are going to be strength limited, especially intermediates:

Further, the development of the shoulder girdle is 🔑 given how many tested movements and scenarios require a versatile & strong upper body.

In this session we are:

🔺prioritizing upper body strength accumulation in different planes
🔺and challenging the scapulae

This would fit nicely into an early off season training split and lend to a great base of support later on.
Need some help with program design to discover your potential? Tap the 🔗 in our bio to get started with us.

Should you do off-season competitions if your goal is to make quarterfinals or semifinals? ⬇️

The answer of course: it depends.

There are pros and cons to each answer which we highlight in this post.

Ultimately, athletes are different and will need different levels of challenges to continue their progress. 📊

In most cases, those who feel the need to compete frequently probably don't and could see some significant improvements by committing to longer periods of time spent doing good training. 🪓🪵
Interested in pursuing your best in the sport of fitness through purposeful and progressive training?

Tap the link 🔗 in our bio to inquire - it’s what we do.