Test month is upon us, and we can see it has got you all talking.
Here is a quick guide/ summary of why we do during test month and what can be expected from training and for those taking part.
Starting Monday 6th November 2017 and spanning several weeks in to December we shall be testing various movements and workouts. The class will look similar to your usual CrossFit class, and not every session will involve a test. There will still be a body preparation section at the start and a WOD at the end, unless a tested workout these will more often than not be scaled in terms of intensity. The tests themselves range from body weight, max strength and running distacnes.
Is key during any month, but particularly important during test month as it would be ideal to attain a wide variety of test as a true indication of your current level of fitness. So do make every effort to attend as many classes as you can. Every Sunday Gemma and I will be updating the whiteboard with the followings weeks tests so you can better plan your week.
The outline of tests have been structured to allow the required rest and recovery to the specific muscle groups that allows us to gain optimal strength and reflection of where you are at as an athlete. The programming has been structured to allow as much coverage as possible for those attending, however we cannot specifically program around people’s training days and it will require you throughout test month to adapt as much as possible to gain a full training test program to structure your next 6-12 months.
If you are new to Aphobos do not panic, many tests can still be completed, and your scores will show as a great base on which to progress from, some come along and continue to develop. One change that may be made during test month is the strength programme- rather than finding out your maximum strength you would continue with 5 sets of 5 reps (60-75%) for example to build up strength, stability and co-ordination.
Remember to keep track of the tests you have been doing throughout test month. Although you will be provided with a Level at the end it is important to have your own scores written down for future reference. For instance during our strength programming you can more accurately work out your lifting percentages (e.g. 1RM Back Squat =100kg therefore 70% =70kg). Aphobos notepads are available upstairs from Bells & Horns for £5.
Following test month you will be provided with a level, a system developed by Gemma to indicate what level athlete you are currently and to clearly show what one needs to do to progress. The levels range from 1 to 5 and are named after Greek Gods- with the overall aim to become a ZEUS (everyone wants to be a Zeus!). To cement yourself within a level you must achieve >85% of the criteria in that particular level (these numbers are guides based on achievements within an individual modal). Wristbands are also available upstairs (£2) to indicate your level to coaches, in order for us to guide you through the current test month and also to collect and wear with pride following test month.
The importance of testing
Why do it?
Crossfit’s definition- doing work:
Simply having your own scores from test month allows you to physically see how much more ‘work’ you can do.
CrossFit’s definition of Fitness and Health –
‘Health can now be concisely and precisely defined as increased work capacity across broad time, modal, and age domains.’
‘Work capacity is the ability to perform real physical work as measured by
force x distance / time (which is average power)’ (Coach Glassman)
With this knowledge it allows calculate work and power output between bench mark attempts;
Let’s give you an example:
Simon started CrossFit 7 months ago, and 6 months ago he completed his first test month at Aphobos CrossFit in Bromley. In which he performed FRAN (21-15-9, Thrusters and Pull-ups)
Simon if 6ft tall and 90kg and his first FRAN time was 4mins, 30secs;
Force (200Ib) x Distance (24in.x1ft/12in) = 400ft.-Ib (power)
Force (200Ib plus Barbell 95lb) x Distance (73in.x 2ft/24in.) = 805 ft.-Ib (power)
x 90 total reps in FRAN = 54,225 ft.-Ib of force produced.
After a further 6 months of CrossFit training Simon did FRAN again, with a time of 2min 45secs.
Although conditions were the same (weight of Simon and Bar and distance travelled) Simon completed the ‘work’ much faster and therefore his power has improved;
Training your weaknesses:
In our quest for all-round health and fitness we require proficiency in a number of CrossFit movements, so that we are poised and ready for whatever the world throws at us, whether that be playing rugby or just running for the train. A great positive of testing such a vast range of movement allows us to highlight areas of weakness and therefore adapt and train them, to become better athletes.
You are 10x more likely to achieve a goal if you write it down! Whether your overall goal be to better yourself at sport or just look good and feel good, having certain tests and achievements to strive for are a great way to monitor progress but also to maintain the level of motivation, commitment and discipline required to be successful in the world of CrossFit. Write your goals down will keep it fresh! Write them down-beat them, write new ones, beat them, always strive for greatness!
A walk always need an end, otherwise you will walk around aimlessly. The same for training, you need goals, focus and to see results.
Please enjoy test month and do your best!
As a team we wish everyone all the best during test month, it is an excitement time for both coaches and members, we want to see how far you have come and see loads of PR’s….Good Luck!!