CrossFit Sörnäinen Functional Fitness & Personal Training

You need 3 types of workouts for complete fitness, or well balanced health:
1. Aerobic Workouts
2. Muscle Endurance
3. Neurological Strength (think brain body connection)

Neurological Strength starts out as skill work. The more we learn new things, the more resilient our brain will be against aging. It is known.

But when we overlap strength and neurological work we get in the domain of absolute strength. Sometimes when the barbell is heavy, it is not because the muscles are weak; it is because the nervous system is not firing at optimum (eg because there was a long pause or we didn’t sleep enough).

Coach training today. We talked about the Class SOP (standard operating procedure). One thing it contains is a check on language use: a coach should never use judgemental words. Eg ”just” can be one example; ”just do pushups, instead of dips” can be interpreted as downgrading. So instead of might be a better choice of words.

Or in general the idea that stronger athletes are better is something we want to avoid. The idea is that we always work on our own level and the journey we have made may be amazing from white to yellow or from blue to brown.

🤍💛🧡💙💜🤎 is the belt progression we use. Kind of like karate starts at white belt.

You need 3 types of workouts for complete fitness, or well balanced health:
1. Aerobic Workouts
2. Muscle Endurance
3. Neurological Strength (think brain body connection)

For Aerobic Workouts the resistance can’t be too heavy or it changes to a muscle endurance workout. Think steady pace, and breathing being the limiting factor.

Aerobic workouts are well trained with intervals, and can vary from 10minutes and up without a barrier in the top.
And most workouts overlap a lot. You cannot workout 100% anaerobically, or 100% aerobically. But the primary stimulus changes with the way you perform a workout.

I have a recipee file on google docs. Multiply by amount of proteins per person and how many meals we cook. Proteins is the key to build around. Carbs, fats and fibre matter also yes, but usually they are less hard to get in sufficient amounts if we eat vegetables (recipes help here).

On the side of the plan (think on paper) we write down all the things we need to buy.

Schedule time for groceries.

I also have a list for the things we need each week standardly: oats for breakfast, yoghurt for breakfast; a fancy cheese for feeling good. Some nuts and seeds for fibre etc. You make your own standard for what you always need and then vary the lunch and dinner.

Want my recipe file? Comment and I’ll send it to ya.

We define, very precisely, what intensity is. And from that definition we can much more easily select movement that we use for training. Why high intensity though? Because it is the single most important factor in getting a better Vo2Max, increased strength, weightloss, lifting the lactate threshold… anything we want in terms of fitness.

We plan every workout for you, and it’s at your own level: so you don’t have to think about what to do at the gym. The coach will show and explain it all. Not a worry in the sky.

Vo2-max, burning body fat, muscle gain, neuroendocrine response, lactate threshold, strength, speed… all follow from intensity.

The One Hack to improve your HYROX-time? Get better at running fast. Threshold training, or interval training is the go-to. The Norwegian 4x4 is superb for this. You do 4 x 4 min work : 4 min rest (increase number of intervals, or decrease rest time to make it tougher later). Then just press play!

Want help from a coach, who does professional benchmarking (objective measurements -> leading to a training plan) get in touch linkinbio.