What is Project Progression? Steel Fox Crossfit has created a progressional map that outlines beginner to advance (RX) levels of fitness for each exercise in Crossfit. In this map you will find starting points and end goal points for your fitness. We wanted to develop a system that created a vision for you, a mission to instill goal achievement and accountability. The base of this program is strengthening your body, getting better at Oly lifting and gymnastic skill as well as better endurance. With Project Progression we will be testing your fitness levels from Jan 2nd to Jan 12th on all the movements detailed on this map which will help you determine your starting level and paint clear goals for your fitness. The 3 months to follow (Jan, March, April) that we will have specific training in Strength, Skill and Workouts that will be in a progressional format, this will take place Mon-Friday. In April from the 9th to the 20th we will be retesting you from everything we did in January and this is where you will see improvements.
We are not guaranteeing that you will get results in every area as it always depends on the individual, their attendance, frequency in class, extra work outside of class and time/focus spent on their given weakness or goal. Steel Fox Crossfit is doing this to help you have a “fit goal” and some kind of map/plan of how to get to that goal. We hope this will help lots of people understand what level their fitness is currently and where they may want to be. We at Steel Fox believe you should always strive to be the best you can be and more!
Here are the particulars to get the best success:
Enrollment in SugarWOD is a must to track scores (Coach’s will be doing checks on this)
Check-ins with your coach for help are always encouraged
5 days of Fitness is a must, do your best to make the 5 hours a week and or use open gym to makeup missed sessions. If you are a 3x a week member you can always change your membership anytime and upgrade to unlimited so you can maximize your results.
Get to class earlier or stay later: Utilize ROM wod, Cross Symetry and Foam rolling to work on your mobility as being immobile may divert you from achieving your fitness goals.
Enroll in the nutrition challenge in January to help fuel your fitness, weather you want to lose fat, gain performance or gain more muscle we can help you with that.
Enroll in the Crossfit Open or a local competition for another push we will be here supporting you!
Always be positive and believe in the process. Have passion for your workouts and put in the work needed you will be rewarded!
Steel Fox Crossfit Coach’s