Our needs, in terms of fitness, vary by degree, not by kind. The entire gym can be on the same program and both the best athletes and the most novice can get the same results. Having the entire gym on one program is also very beneficial to the community aspect of a gym, and one of the many things that separates us from your typical “Globo” gym. When you suffer together, you tend to bond.
So, in order to satisfy the needs of all of our athletes, I started creating a program that had different levels to it. I sat down for a few hours and studied a few different gyms that were doing the same thing. CrossFit Invictus has three levels called fitness, performance and competition. OPT has 3 levels called function, being and will. Outlaw CrossFit has their normal program and then the Outlaw Way. And the list went on. I decided that Triumph Fitness was ready for different levels – so we got Fitness, RX and Competitor. We might rename the levels in the future to show a little more creativity. =)
There are basically three parts to a class at Triumph: warm-up, skill/strength/core/technique and then the WOD.
In this blog I talk about the differences between Fitness and RX for the strength, gymnastics skills, and the WOD. Here is another clip from my excel that shows the first “half” of class, or the things we do before the Metcon:
The main differences in Fitness and RX for the strength or gymnastics sessions are the following:
We encourage ALL athletes to try both levels every once in a while. There is no requirement to do the RX strength on any given day, as long as you know how to calculate your percentages (if necessary) and you know what the movement looks like. If you are completely unsure of what level to try, I recommend just sticking to Level Fitness for a month until you become more comfortable with the movements that we do regularly in CrossFit.
For the Metcon section of class (the WOD), the differences between Fitness and RX are easy to distinguish. Level RX will get:
How to use the FITNESS and RX system to your advantage:So going back to why we do this and how to use our levels to your best advantage. We don´t do different levels to make our athletes feel separated from the rest of class. In fact, I program very carefully so that everyone can continue to work together. We do these different levels to push our athletes towards very tangible goals, and then to continue pushing them so that they always feel challenged. Step one is to just show up and do your best! Step two is to try and complete workouts as prescribed for Fitness. And of course, Step 3 would be to try and complete workouts as prescribed for RX. RX programming (if you haven’t noticed already) is extremely challenging. I program it so that competitive athletes at Triumph can follow it and feel challenged. Fitness, in my opinion, is still a very challenging program to follow as prescribed.
In short, if you are in your first 3 months with us, I recommend sticking to the Fitness program daily. It will help you build basic strength and body awareness, and it will give you a great challenge. Push yourself every day to try a slightly heavier weight (remember we have 2.5 pound plates!) or a slightly more advanced gymnastics progression. Once you are able to CONSISTENTLY do the Fitness program as prescribed, it is time to scale up to RX.
Everyone in the gym should aspire to be able to hit the workouts as prescribed one day, not to show off and feel superior, but rather to continually strive for new challenges. If you are always looking for a new way to push yourself, you´ll soon realize that you are doing things that you were never able to do before!