Freedom, Independence, and Liberty

Contrary to the the title of this post, we are not discussing what you may think, instead we would like to introduce you to a new way of thinking when attacking your daily workouts.

This is our newly defined 3 tier workout levels. It is a simple system you can use to consistently “modify” workouts for how you feel that day. We are not looking to water-down workouts, but instead provide you daily options when it comes to loading, technical skills, and endurance.


The idea is to create simplicity and provide readily available levels/options that everyone can reliably go back to each class. Athletes may choose to move between the tiers as desired. We will create a stimulus for each workout while allowing everyone to do the workouts together, in the same class, as close to possible to the original stimulus.

We would encourage you to complete the workout as written in each tier, but also understand there may be additional needs to further modify the movements, loading, or repetitions in the chosen tier to accommodate other needs or concerns. Your Coach can assist you when the need arises to further modify one of the tier options.

Does this mean RX and Scale are going away? Not necessarily. First, our workout tracking software, SugarWod, does not support the multi tier system as cleanly as we would like. For tracking and historical data, only the Freedom track should be marked “RX” in SugarWod. For the time being, the other two tiers, Independence and Liberty, should still be marked as scaled.

There is a HUGE push in the community to change the way we look at RX versus scaled. As CrossFit continues to grow and age, we are seeing a shift in the general population of athletes. There are now more variables in the community and the method of tracking needs to improve to support the community. We all know various flaws in the RX versus scaled methodology. What we do not know is how to appropriately change it. Several options are being tested daily in CrossFit gyms across the world, we even saw some changes in the 2021 Open.

With the help and assistance of our Mayhem Affiliation, this is a start. Athletes will be able to see the additional tiers in SugarWod by clicking on the “Workout prep notes” link at the bottom of the workout description.

Freedom:

This tier is your typical “Rx’d” version of the workout. This is a great option for athletes who want to train all the typical skills we see in CrossFit and some of the heavier loads from time to time. The athletes that do this tier may want to train for the Open and/or other competitions.

Independence:


This option is tailored for the “Everyday Athletes” who want to lift and hit the metcon as close to Rx’d as possible, but without the full magnitude of load and skill. This is an excellent, consistent scale for Masters 45+ who want a consistent tier they can come to each workout.

Liberty:

This option will be our very basic workout for athletes just starting off or simply those that want to get a good sweat in. The focus will be on scaling movements, load, and/or equipment to make workouts as clean-cut as possible for athletes who just want to move without heavier loads and complex/skilled movements.

Example Scaling: “Amanda”

Freedom:
9-7-5
Squat Snatch (135/95)
Ring Muscle Ups

Independence:
9-7-5
Power Snatch (115/80)
Burpee Chest to Bar Pull-ups

Liberty:
18-14-10
Alternating Dumbbell Snatch (35/25)
9-7-5
Burpee Jumping Pull Up

What is CrossFit?

You may have noticed the new décor going up on the wall. Our very own, very talented Coach Meg has been working diligently to create, “What is CrossFit?”

As potential new members visit us we often look for visual ways to explain CrossFit. Sometimes a class is going on, other times Coach’s can be creative with their wording but often times new members may be overwhelmed with our technical jargon.

To help explain, “What is CrossFit?” we commissioned Coach Meg to come up with an idea that would communicate not only “What is CrossFit?” but, would show the journey of what we believe.

Coach Meg has spent countless hours crafting this mural, and for that we are so very THANKFUL!

Coach Meg’s creativity is second to none. Her desire for perfection was sometimes overwhelming, but that is just who Coach Meg is.

Coach Meg captured working intently on her creation.

So “What is CrossFit?”

Allow us to take you on a journey, “What is CrossFit?”, well you take constantly varied, functional movements, performed at high intensity while focusing on Nutrition, Metabolic Conditioning, Gymnastics, Weightlifting, and Sport in that order, to develop neurological skills, balance, coordination, accuracy, agility, physical fitness, strength, flexibility, and endurance through short and intense WODS,. And remember to eat meat, vegetables, nuts and seeds, some fruit, little starch, and no sugar. Avoid processed food. Practice and train major lifts, master skills of gymnastics, and bike, run, and swim. But most importantly SUPPORT ONE ANOTHER!

Again, we are so thankful for Coach Meg and her awesome work!

New Cycle July 26, 2021

Here we go! The new strength cycle starts this week; we will perform a version of the Russian Squat Cycle with four lifts performed 2-4 times per week. This means that we will have one strength piece with a longer Metcon on some day’s, and on others, we will have two strength pieces with a shorter Metcon.

With the new cycle, the plan will be to perform strength sessions before or after the metcon to hit different stimulus (lifting when fresh and under fatigue). This cycle will last 8 weeks, with week one being a “Prep Week” and week eight a “Max Week.” Olympic lifting will be thrown in the mix but mainly performed in the metcon or separate sessions.

Remember, these cycles allow for slow and steady progress. It is not flashy or quick. If you add 10 pounds on your squat after a 8 week cycle, and then aim to repeat that progress 4 times per year, that is 40 pounds in one year. That is is the significant progress we are looking for in these cycles.

We hope everyone enjoys it; now let’s get STRONG!

Remember, for newer athletes that don’t have a max to go off of, stay light and work on form, and as you develop through the cycle, we can add additional weight, if mechanics and consistency look good.

Hope the last two weeks went well with the start of Skills and Drills. This week we will continue with the strict pull progression (Friday) and no kipping since we start the new strength cycle. We will cut this down to 1x per week moving forward and will progress into muscle ups next.

Learn and Grow Series

We water you, you water us, we grow together!

Fern Creek CrossFit (FCCF) is constantly looking for ways to add additional opportunities for our athletes. Over the least several months, many athletes have expressed a desire for additional instruction on various aspects of CrossFit. We love this enthusiasm and want to support learning and growth any way possible.

The team at FCCF has constructed a plan to begin a series of Learn and Grow sessions focusing in on various aspects and movements of CrossFit, and some topics not directly related to CrossFit, but a benefit to the athlete nonetheless.

Beginning in August, we will be hosting these seminars, free of charge to our members, primarily on Sunday afternoons after Open Gym time. There may be some Saturday morning events based on the instructor schedule. Each session will last 1-2 hours.

Topics to include:

  • Olympic Lifts
  • Rowing
  • Gymnastics
  • Squat Clinic
  • Nutrition
  • Self-Defense
  • Self-Care (Aches/Pains)
  • Core Strengthening
  • Yoga
  • Brazilian Jiu Jitsu

Stay tuned for more information!

Technology Benefits our Fitness

Data is a wonderful thing. Data helps us plan, create goals, and look back at progress. At Fern Creek CrossFit (FCCF) we use (2) pieces of technology to help us and you collect data. Zen Planner and SugarWOD are important apps provided to you as athletes at FCCF. Both apps serve unique and specific purposes.

Zen Planner (ZP) is the back-end system of our operations. It is used to add/delete memberships, perform billing functions, RSVP for classes, and track attendance. The information gathered in ZP is what helps us recognize consistency in attendance and notifies us when you are away so we can follow up with you. We encourage all athletes to use ZP daily by RSVP’ing for a class and checking-in on your arrival. You can also use ZP to see who is coaching and if your friends RSVP’d for class!

SugarWOD is your logbook! In SugarWOD is were we publish our daily programming and notes, make any daily announcements, and is a home for you to record your ongoing performance. You can track your daily WOD, Benchmark WOD’s, PR lifts, or add in a custom workout that you created and want to track. It is helpful to have this information, specifically when goal setting, working off percentages, or tracking your performance progress .Both applications are emailed to members upon signing-up. If you need to download the apps you can find them at the links below.

To get it installed on your mobile device, use these links:

Zen Planner Member App

https://help.zenplanner.com/…/360026572553-How-to…

SugarWod Member App

Android: www.sugarwod.com/android

iPhone: www.sugarwod.com/ios

Fern Creek CrossFit’s Coaching Development Program

Fern Creek CrossFit (FCCF) sets itself apart from other CrossFit programs, through the results of our athletes. Those results come from athlete effort, and behind that effort is our inspiring and well educated professional CrossFit coaching staff.

We believe that all programs administer at FCCF should be of the highest quality and consistency. Every athlete should leave each class feeling as though they made progress in their performance, learned something of value, and were inspired to reach the goals they set out in our Goal Setting Program.

As our athlete community grows, our staff must grow as well. To ensure quality is not lost, and that we best utilize the resources within our own community, FCCF has created the Fern Creek CrossFit Coaching Development Program. We are excited to announce our Coaching Development Program will be lead by Coach Robbie Brown. Robbie has been a dedicated athlete and coach for many years at FCCF. His valuable experience and expertise will help nurture a strong professional coaching staff for many years to come.

Coach Robbie Brown (with Daughter Peyton)

Program Goals

The Coaching Development Program will educate incoming coaches about our specific program, standards, and community. Additionally, the program aims to enhance individual coaching differences and contributions, while maintaining a high level of cohesion.

Adding new people and new points of view is exciting and valuable. At the same time, we value maintaining specific standards and codes of conduct.

Training Program Details

Coaches in Training will learn coaching skills through a shadowing process, reading and research assignments, and competency assessments. The FCCF Coaching Development Program is extensive and challenging. Coaches in Training will participate in over 60 hours of shadowing and mentoring during the program with countless other hours of studying.

As athletes, you’ll notice that the floor Coach may have Coaches in Training shadowing during class. They are there to observe both the coach, and the class as a whole. Initially, they are not expected to interact in any way while shadowing.

Eventually Coaches in Training will move from shadowing, to coaching part of your class, and then to coaching the entire thing. During this time, the normal floor Coach will be present, but will not be the Coach on the floor (in charge).

Coaches in Training will gain knowledge through outside resources. These resources include an extensive reading list, website research, and event attendance requirements. We want them to be integral members of our FCCF community, but also a part of the larger CrossFit community.

Any feedback you have on our coaches in training is welcome. Please keep in mind that those in the program have shown a dedication to CrossFit and learning, a passion for teaching others, and a love for FCCF specifically!