Noelle
Fitness, Performance, Open
“The needs of Olympic athletes and our grandparents differ by degree, not kind.”
– Greg Glassman, founder of CrossFit
What are your goals?
It is to lose body fat, and look better naked? Is it to become a better skier, and perform better at pickup basketball on Tuesday nights? Is it to compete in local competitions?
Each day at CrossFit TILT II, we want to track towards your specific goals.
We can do that by tailoring each workout into three categories, each with a unique purpose:
Fitness, Performance, and Open.
These tracks are entirely designed with the goal of the athlete in mind, and has absolutely no ties to individual ability level. Whether we are a new CrossFitter, or going on our 10th year of CrossFit, it is our individual goals that determine our track and not our abilities.
These subtle, yet important changes to each workout allow us to create the ideal training day for you, while keeping what we know and love, our exciting group classes, together. We actually were doing this before inside classes, and now it’s just a little more formal
Explanation of the three tracks:
Fitness
Those looking to look better naked. Loose body fat, maintain lean muscle-mass, and improve our quality of life. Eager to learn and take on new and challenging movements and workouts, but is not looking to compete in local or online CrossFit competitions.
Performance
Wants to become better mountain climbing, skiing, and pickup basketball. Excited to be challenged every day inside the workouts, but is also not looking to compete in local or online CrossFit competitions.
Open
Looking to train for the CrossFit Games Open. This track is geared towards the goal of improving one’s scores on the competitive stage, training with specific movements and weights that are seen in competition.
To pull back the curtain a bit, here’s how we create our workouts.
We create the overarching “Workout of the Day”, using our unique programming template and formula. From there, we alter this workout just slightly for all three tracks, purely based on the goals of the athlete. This is not three separate programs – it’s simply three variations of the “Workout of the Day”, with your goals in mind.
Fitness
3 Rounds:
80 Double Unders
40 Calorie Row
20 Hand Release Push-ups
Performance
3 Rounds:
80 Double Unders
40 Calorie Row
20 Dumbell Strict Presses (35s/20s)
Open
“Overboard”
3 Rounds:
80 Double Unders
40 Calorie Row
20 Handstand Push-ups
Today is a great first example of our three workout tracks in action, specifically with the handstand pushups. While handstand pushups are a great test of skill and strength, there is an inherit risk in the repetitive loads placed on our head and neck, especially cycling through kipping repetitions. For those of us whose goals involve performing our best in the Open, kipping handstand pushups are inevitably going to show up and are something that we need to be prepared for. However, if our goals do not involve CrossFit as a sport, rather looking better naked, getting better at pickup basketball, or pushing off the nursing home, substitutions such as strict dumbbell presses and hand release pushups will help us get incredibly fit and stay healthy at the same time.