2023 Programming Updates and More!
Happy New Year Petram Fam!
We are beyond grateful for each of you. Thank you for letting us be a part of your fitness journey. In an effort to tailor our programming to your needs even further, programming will be presented slightly differently in Wodify starting in January 2023. Moving forward, we will have a single daily program, with a focus on two primary objectives - performance and fitness:
Performance:
CrossFit Petram athletes who wish to focus on PERFORMANCE will be provided with options of endless variety with regard to skill, intensity, and complexity.
Fitness:
CrossFit Petram athletes who wish to focus on their general lifelong FITNESS will see options that emphasize functional movements. You will not see movements like muscle ups, handstand push ups or squat snatches here.
Our goal remains the same… to provide the best possible workout for EACH athlete based on where they are at THAT day. With that in mind you will see additional info and options presented so that you can more easily find a great workout for YOU each day.
Both tracks present an equally awesome and challenging workout each day. As always, Coaches will help you adjust both movements and weights in each track as needed.
Example: next Tuesday (1/3):
RATE OF PERCEIVED EXERTION (RPE):
You will also start to see and hear reference to ratings of perceived exertion (RPE). Historically, we have coached each workout to its intended stimulus. To make the stimulus easier to follow, we are going to use RPEs as a guide.
The RPE scale ranges from 1-10. An RPE of 1 would signify little to no effort, while 10 would indicate a maximum effort. Interestingly, the RPE typically translates to an athlete's heart rate percentage. Therefore, if I am working at an RPE of 7, I am more than likely working at 70% of my maximum heart rate - crazy, but true! Charts with the RPEs we will follow are below:
WORKOUT TYPES:
Athletes will use RPEs as a guide for meeting the proper stimulus during each workout. Each workout will be categorized into one of five types:
Effort
Sprint
Grind
Heavy
Quality
The RPE and Type identified for each workout is how we will strategically help each athlete make the connection between what they are doing and how it should feel while they do it. We will make a point to highlight both the workout STYLE and RPEs on the whiteboard at the brief every single day. Please stay-tuned during each brief for these detailed explanations.
Please continue to listen attentively to your coaches, they are excited to teach you! All classes start at the whiteboard, you can help by limiting chatter during the brief, following the posted warm-up, and diving right into all the drills and progressions!
We can’t wait to get started!