CONGRATULATIONS TO EVERYONE WHO LEVELED UP DURING OUR WEIGHTLIFTING/FLEXIBILITY/API CYCLE!
SQUAT SEMINAR
THIS SUNDAY AT 9AM
Amanda will be leading a squat seminar as we enter our Front Squat Cycle this week. You’re going to get deep on mind/body connection, technical movement, bracing, and much more. You can reserve a spot now, it’ll cost you $20, and run for 90 minutes… make sure you eat something, you’re going to move weights. 💪
IN-HOUSE UPDATES
TRAINING CYCLES
category focuses are:
FRONT SQUAT - Kettlebell - Running
Our program is designed to bring a broad and inclusive general physical preparedness to everyone participating consistently at The Standard. That means we have to work in cycles where we focus on certain implements (KB,DB,barbell,etc), energy systems (heavy breathing vs muscular burn), virtuosity (proficiency of a specific skill), and E discipline (neurological learning typically with weights). If we tried to do them all throughout the year, all the time, we would get less progress across the timeline, so we break it up so we can get a specific adaptation. Just in case you wanted some nerd stuff in your blogs. :)
GOOGLE REVIEWS
OK, we really try to resist asking for you to do things to help us, but I can’t do the lifting on my own on this one… It would be really helpful if you’d take a few moments to leave a 5-star review on google. It helps with our ranking when people search for gyms/crossfit/etc. …and it’s free. :) HELP!
UNDERSTANDING HOW TO USE LEVEL METHOD & CHALKIT PRO TO MAXIMIZE YOUR PROGRESS.
THERE’S A BLATANT MISUNDERSTANDING OF HOW OUR LEVELS-BASED SYSTEM WORKS, SO LETS CLEAR IT UP!
At The Standard, we use a system called Level Method to track your progress and inform your trainers about who you are and what you can handle. WE ABSOLUTELY NEED THIS DATA in order to do the best job we can for you. If you have inaccurate or undetermined levels, we are LESS CAPABLE of giving you correct recommendations and direction, so if you haven’t been entering levels because “I always do the blue path,” you realllllly should start entering them. Here’s why:
Let’s use an example of Albert. Albert can do all of the Blue workouts no problem. He can deadlift 405 but he can’t do pull-ups or strict press 65% of his body weight (which is 265). On Monday, the workout is 15 deadlifts (Blue is 165) and 15 push-ups AMRAP 10. Albert thinks “I follow the blue path all of the time,” and does the blue. That’s a problem. He got stuck waiting on the push-ups because he got through the deadlifts so easily. He can deadlift 405 which makes him a brown level deadlifter and the brown-level workout weight is 225; he should’ve done a combination of Blue & Brown. The best workout for Albert would’ve been 15 DL 225 & 15 push-ups. He couldn’t have done all of the deadlifts unbroken at that weight, so he doesn’t get as stuck at the pushups and he gets a better, more impactful workout because he had a challenge that was based off of his levels instead of arbitrarily following the blue path.
This is why we assess and re-assess levels. It informs what the BEST workout for you is; based off of your own proven capabilities.
HOW TO LOG RESULTS
1) You level up. HOLY CRAP!! Congrats! Improvement is incredible! Let’s log it. Open the ChalkIt Pro app, click your initials at the bottom, click “My Dashboard,” then “My Level Method,” in the blue area at the top. (If you don’t have one, click the box that says “I need to create one,” and it’ll reload the app) From there, scroll down to the category you want to log, make sure your entry is accurate to the map on the wall, add a note if you like, then hit submit. Once approved, it’ll change colors in “My Level Method,” and in the levels-considerations area of the daily workouts.
2) Levels considerations are the colored boxes on the bottom of the daily workouts.
In the ALBERT example above, his boxes would be “Upper Body Pushing,” in blue and “Deadlift,” in brown. These considerations ensure that you can understand how to make substitutions across workout levels. Example #2… if you don’t have double unders but you’re insanely strong and the workout is 115lb snatches and dubs, then your levels considerations would be Black Weightlifting and Blue N&C, so you should keep the singles and use a 115lb barbell— then log it as BLUE in the “Chalk It!,” section because that’s the lowest level skill you used.
3) Chalk It! & Leaders sections. Logging your performances on things that AREN’T an official level is still really valuable. We just back squatted on Saturday and that’s not a test category, but knowing what you can back squat is worth knowing. You can log that in the “Chalk it!” section and it’ll save for future reference. If you put your level-ups in the Chalk It! section, it will NOT update your “My Level Method,” section and your levels considerations will not change. Put it in both spots!
I’m going to do a better job of looking at people’s levels before/during class and getting them filled in, so if you’re aware of your missing tests, that’d be good and helpful.
I hope that helps to make things a bit more clear! If you have questions, please ask, I’d much rather you ask than not have your data serve you well.
Here’s to a great week of training! 🥂
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