Our Methodology
How do you make training so enjoyable that you can't wait to get back to the gym?
1
Assess Your Starting Point
We’ll always start with measuring or assessing the starting point, for several reasons:
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Knowing how strong each muscle group is makes it possible to adjust each workout to a suitable level of challenge and intensity, and still keep the training safe.
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If we measure certain baselines, it’s easy to know that we get results, or if something isn’t working: keeps you motivated.
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It becomes a game, to try and level up numbers. Games are powerful tools.
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The numbers help us improve both our programming and the overall health metrics.
The technique workouts find your level is for each of the Fitness Baseline categories. We establish what levels are safe and doable for you when doing your workouts.
Health = Fitness = Work Capacity
The easiest way to correlate health is measuring fitness. There are of course other measurements, and profiles, but how strong you are and how good endurance you have gives us a brilliant foundation to work from.
Key Outcome 1
Neurological Strength
Deals with the Central Nervous System (CNS) and is all about the brain-body connection. Movements that require coordination and balance and strength rely heavily on the brain body connection. Developing new skills happens in the nervous system first.
Benchmarks
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Neurological (& Core Endurance)
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Flexibility
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Olympic Weightlifting
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Front Squat
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Deadlift
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Upper Body Pulling Strength
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Upper Body Pushing Strength
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(Lactic Tolerance, aka Fran)
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Gymnastics Rings
Key Outcome 2
Muscle Endurance
Muscle Endurance (=Stamina) has to do with optimising blood flow, muscle size, and fuelling the cells. Strength training happens primarily in this area.
Benchmarks
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Upper Body Pull (in Fran)
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Upper Body Push (in Diane)
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Lower Body Pull (in Diane)
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Lower Body Push
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Core Muscle Endurance
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Kettlebell
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(Gymnastics Rings)
Key Outcome 3
Aerobic Capacity
This outcome has to do with what we use when we do running or swimming or biking. It’s the functioning of the heart and lungs to pump out oxygen everywhere, which is our primary fuel source.
Benchmarks
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Running
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Rowing
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Aerobic Power Intervals
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(Kettlebell)
Baseline + Key Areas
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Measure factors for Knee, Shoulder, or Back prehab.
Baseline + Full Body
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Measure the whole body for stability and flexibility.
Assess: Athlete, sport specific profiling
Assess: Nutriton
Assess: Bloodwork
Assess: Heart Rate and Pressure
Assess: Body Composition
Analyze Deeper in Assessments
The 15 Fitness Baselines is included in all memberships. But your goals may vary from others. Or your sport may have specific needs. What we assess and how often is individually based.
Train on your own level
Training hits a goldilocks zone at around 4 workouts per week, based on big data. We get results, have time to recover and it supports optimal health. Often people start out with 2 workouts per week, and we can get good results with that alone, and the longterm goal could be 2-4 sessions consistently.
2
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Working on improving with extra focus on your weaknesses and goals
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The assessments results and your coach will help you do your workouts on a challenging but doable level of the workouts to hit that sweet spot that will help you progress
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Colour coded programs with “same” workout on different levels
CROSSFIT
Affiliate since 2012
Do you prefer to work 1-on-1 with a coach, or in a small group setting?
Small group training has high energy, and the peer-pressure will make it easy to finish each workout.
Personal Training gives you confidence that you're doing it well, and we can program specifically for your goals.
Individual Programs are workouts planned by our coaching staff, which you do on your own, targeting your goals. Either at CrossFit Sörnäinen or in another gym location. We can program for you via our workout app with videos and tracking.
Reassess every 3-6 months
We can get some measurable results already after 2 weeks of training, mainly in aerobic capacity and heart health. Whereas absolute strength, especially upper body strength can take a longer time.
We’ve have official reassessing weeks 4 times a year, and it’s possible to go into a technique WOD any week and retest a specific level.
And each month we’ll normally focus on two categories especially to improve them: along with Support Muscles. But each workout will have a lot of overlap: you’re usually training both neurological strength, muscle endurance and aerobic capacity in most workouts.
Once we decide what to work on, we need to check that the program is working.
