Aphobos CrossFit’s Programming is developed by Gemma Bailey (Owner and Head Coach). The CrossFit Methodology is closely followed as a whole with the benefit if years of Programming behind her, allowing the Aphobos Programming to be tailored for our members.
We offer ‘Fitness’ based Programming, which is designed for all members from 0-12 months of consistent training at Aphobos, our Intermediate to Advanced Athletes also follow our Fitness Program but also have a tailored supplementary Programming that allows them to work to their increased capabilities, capacities and goals.
We also offer specialised programming in out Mobility and LIFT classes. These classes are too programmed by Gemma and work on targeting athletes specialism and devoting additional time to areas of increased Range of Motion and Strength.
As part of our ‘Fitness’ based Programming we focus mostly on developing Strength and Basic Skill. Often our Athlete’s in this base have Mobility and Stability imperfections we are working on to allow us to build Strength and Basic Skill. The Programming for these Athletes takes this into consideration and helps us build a strong foundation and then build upon it correctly to allow the Athlete to reach their optimal fitness level over time.
Often our Performance based Athletes will have developed a deeper Strength base which allows us to increase their training with High-Skilled movements like the Clean & Jerk and Snatch and then more advanced Gymnastic Movements like Muscle Ups.
During our last test month at Aphobos CrossFit, we introduced a Levelling System which provided Athletes with tests across all physical disciplines and covering the 10 physical skills. This included; Body Weight Movements, Gymnastics, Weight Lifting, Conditioning (Monostructual Movements) and WOD’s. The output provided each individual athlete with an overall level and highlighted their strengths and weakness’.
Over the next few months we will be introducing ‘Aphobos CrossFit Fitness Classes’ and ‘Aphobos CrossFit Performance Classes’.
An example of the difference would be;
3 Rounds for time;
5 Muscle Ups
10 Alternating Pistols
15 Chest to Bar Pull Ups
5 Pull Ups / Jumping Pull Ups
10 Push Ups
15 Air Squats
As you can see the workouts mirror each other in terms of movement and skill but the athletic level and performance requirement of an athlete in a specific time domain is very different.
How will this work and How will this benefit me?
Based on the above philosophy, as an Athlete in your correct level you will get the most, spending on your CrossFit experience for either our Fitness Program or our Performance Program.
For example, let’s take Kate. Kate has newly graduated from Fundamentals and will default to our Fitness Programming, she will be joined in this class by Claire and Alan, Alan is a little overweight, he has Ankle problems and often suffers with a bad back. Claire has recently become a Mum and is interested in getting her daily fitness in that will improve her long term development and generally be fit and healthy.
None of these Athletes are interested in competitive programming, they are interested in being Fit for LIFE and improving their overall lifestyle.
Eric for example has joined Aphobos CrossFit from a competitive sporting background, he is very mobile and has a very strong strength foundation. He is keen to push on and learn everything CrossFit, over the first few months Eric showed a get learning capacity and was exposed to most RX workouts. Eric joined the Performance based programming which exposed him to more advanced movements and more demanding workouts, pushing him as an athlete.
We of course still have our group exercise classes that cross a broader domain making the classes fun for all athletes, we after-all would not want to lose the spirit of our amazing community.
Although our programming bases are different, both happen within a 12 week training cycle. We then re-test our athletes and discuss their gains in each of the disciplines and the areas they still need to work on to achieve the next level.
Being part of a training program has huge benefits and out-weighs those programs that you could follow online. They too have their pro’s, however being part of a gym-based program allows you to develop a relationship with your Coach, get immediate response to your development and a constant learning based on a collective weakness, constantly testing skill and strength and re-enforcing during the lifetime of that training cycle.
Gemma tailors the workouts weekly, allowing our coaching team to teach and reinforce movements patterns continuously to aid development for our early athletes and more advanced atheltes. After-all if athletes only trained certain movements when they randomly come up in WOD’s (or at a box without a specific program), it’s likely their technique will not progress or it would progress more slowly than a consistently trained athlete following a program to grow their skill and accessory work towards skill and strength.
Our main goal at Aphobos CrossFit is to offer Fun, Specific and Appropriate Fitness to anyone who walks through our door. We expose our athletes to a broad range of skills and movements, our workouts are fun and test all athletic areas allowing us to increase an athletes endurance, speed and power.
Join us at Aphobos CrossFit if you are interested in understanding more about our Programming and specific to our box it is. You can get in touch at firstname.lastname@example.org to find out more.