New foundation course a success
This week 6 people completed our new 4 week foundation course. They all got some really impressive results in just 4-6 weeks.
How they did:
They are a fantastic bunch and I’m looking forward to getting them involved in the regular classes.
Joe: Best gain was nice as many press ups and Pull ups in 60 seconds he also improved on everything except the run.
Dan: Best gain was over 2x his pull ups from 3-7. Also his finest he took 10 second off both his row and run.
Sophie: Best gain was air squats and sit ups, she nearly doubled the amount of squats she can do in 20 seconds and sustain.
Ben: Best gain was a full pull up, also his fitness on the row was 13 seconds quicker.
Luke: Best gain was technique on squats and the number he can do. He also took 8 seconds off an already quick row time.
Andy: Best gain is in strength his pull ups went from green band to purple and his Air squats went from 11 to 15. But improved on everything.
About our foundation course:
Our new course structure starts with an initial assessment of how each person moves. So we can target any weaknesses, injurys or flexibility issues they need to work on over the 4 weeks. We also do a really good fitness test testing their current strengths and endurance levels.
Now we have these we can create a plan for the course specifically focusing on improving in these areas but also teaching the all the bar skills and gymnastics skills they will need for crossfit.
If you’d like to find our more about starting our foundation course click the link below:
Getting started at Crossfit stags and does
Our fitness tests: 
Tabata Air squats = This is tough 8 rounds of 20 seconds of air squats with 10 seconds rest between each. Your score is the lowest number of air squats you do in a round.
60 seconds max reps of Press ups, pull ups and sit ups.