FAQs & Support
Read our frequently asked questions for fast answers.
Questions About Individual Sessions
- Why are movements programmed instead of exercises?
- Why are percentages programmed instead of weights?
- Where can I find the movement alternatives for each movement?
- How can I view my previous results for a session?
- How do I log the results of a session?
- How do I view and search my completed sessions?
- What if I have an injury?
- What do I do in a 'Practiceable Weakness' session?
Why are movements programmed instead of exercises?
There is a way to train our ability to 'do CrossFit' (the sport), while still developing our ability to be generalists - generalists who can adapt, overcome and exceed at the 'unknown and unknowable'. We have identified 15 different types of movements, categorised by the mechanics of the movement, including the plane and direction of the application of force. We use a list of 'Movement Alternatives'. These keep training fresh, teach adaptability, increase the difficulty of movement and prepare our athletes for the unknown. More importantly, they retain the basic stimulus the prescribed exercise has been programmed for. We do not program exercises, but movements. Deadlifts become ground to hang. Jerks become shoulder to overhead. Full cleans become ground to shoulder through squat. To use these exercise options, simply substitute the prescribed movement for one of its movement alternatives.
We highly recommend you choose movements using odd objects or single limb lifting (dumbbells/kettlebells etc.). The most common movements are covered in the other session types, so this is an opportunity to mix it up. The conditioning effect will be just as powerful with less familiar movements.
Why are percentages programmed instead of weights?
Sessions are carefully designed to have a certain effect. A set weight may cause one athlete to complete a workout in three minutes, while another takes 20 minutes. If the session were intended to be completed in three minutes, the stimulus would have been completely lost for the 20 minute athlete. We manage this by always programming percentages based on the number of repetitions called upon by the workout. This retains the desired stimulus and maximises the training effect.
Where can I find the movement alternatives for each movement?
Click on the 'View' button below the session and select 'Movement Alternatives'. Select the movement type from the drop down menu to view your alternatives.
How can I view my previous results for a session?
Click on the 'View' button below the session and select 'Previous Results'.
How do I log the results of a session?
Simply click on the 'Log Result' button at the bottom of the session. Write in your score and then add any variables including the exact exercise used (for sessions using the movement alternatives), the weight you used, any scaling and any further thoughts or comments on the session.
How do I view and search my completed sessions?
Your sessions are arranged in table form. By clicking on the heading of each column, you can rank the results. The search function allows you to search for any movement, rep scheme, weight or session type. You can also search by session ID, which will allow you to view previous times you completed that session.
What if I have an injury?
By clicking on the 'view' menu, and 'Injury Alternatives', you will find a resource for preserving programming stimulus during injury. Simply select the movement type and aggravating exercise from the drop down menu. The ideal alternatives are the first listed, so if possible, replace with an exercise at or near the top of the list. If they still cause pain and aggravation, work you way down the list until you come to a variation that doesn't cause pain. Bear in mind that these are not for serious injuries, they are for those niggling issues that won't resolve because your training keeps aggravating them. These exercises simply exist to tide you over until your injury heals, or you correct the biomechanical deficiencies causing the injury.
What do I do in a 'Practiceable Weakness' session?
The program will tell you which skills you need to work on based on your profile responses and major weaknesses. In this session you need to spend a minimum (feel free to do more) of 15 minutes doing unstructured practice of the movements indicated. Unstructured practice means you shouldn't use a clock, keep score, or complete a pre-determined number of reps. Play with the movements and experiment with ways of improving your competency at each.
We're happy to answer any questions you have. Just drop us a note and we'll get right back to you. We're around Monday through Friday between 9am - 5pm AWST (minus the occasional national holiday).