SUGARWOD & STRogramming
Sugarwod application
An app where you can see workouts, results, and your progress. As an added bonus, you can log your personal bests and check out what equipment others in our gym are using.
After installing the app, create an account and find the “local gym” CrossFit Strahov.
Access to CrossFit Strahov workouts is available as part of a membership or for 100 CZK per month. The first 14 days are free for you to try out.
Your connection password will be provided by a coach, or you can request it from us here.
MEASURING RESULTS
WHY TRACK RESULTS?
DEVELOPMENT
Our goal is to make you fitter with every workout. But how do you know if you’re improving if you don’t know how you performed a week, a month, or a year ago?
CONTINUOUS IMPROVEMENT
Results are important to us, and we want yours to keep improving. We want you to lift a little more each week, train faster, and so on.
VARIOUS TRAINING CYCLES
In our workouts, you’ll encounter both shorter and longer cycles where we gradually increase weights and numbers. At the end of each cycle, we test to see if we’re on the right track and if we’re improving (e.g., by finding a new personal best).
TRAINING HISTORY
For consecutive workouts, the app remembers what you used in your previous session and automatically displays it for you.
WHAT'S NEXT?
RX OR Scaled?
If you’re not a CrossFit competitor, don’t hesitate to go for the scaled version of the workout. Work with your coach to adjust the exercises according to your abilities so that it remains challenging without getting stuck on any particular movement. You came to work out and feel good about it. You’ve learned how to modify exercises during the introductory course, so make sure to use those options.
RX
When you complete a workout exactly as written using the same weights, exercises, and reps we appreciate the effort. While we do enjoy challenging you, it’s not always necessary to go RX (prescribed) every time.
SCALED
When you modify the workout to suit your abilities and goals, such as using resistance bands for pull-ups, fewer double-unders, or front squats instead of overhead squats, the possibilities are endless. The stimulus remains similar, and you can still achieve a great workout tailored to your needs.
BENEFITS OF STROGRAMMING
Tried strogramming, yet?
- Programming for anyone who feels group classes aren’t enough and wants to push harder. Focus on strength, conditioning, skills, running, and more.
- We design workouts for you based on what we observe: how you train, what you're good at, and what could be improved. These are more personalized and tailored, so progress should come faster.
- Combines with group classes = you put in an hour with the group, where others push you and the coach monitors you, then continue with 30-60 minutes of training based on STRogramming.
- If you destroy your legs with heavy squats in a class, there won’t be heavy squats in your STRogramming session.
- You don’t have to think about what extra exercises to do after class to balance your workout.
- You’ll learn and improve on things that there isn’t as much time for in classes because they will be featured more frequently in STRogramming.
- You’ll give your body plenty of compensatory and extra (less fun) exercises that don’t appear as often in classes (these will be included in STRogramming with videos).
NOT ENOUGH?
How about going 1-on-1? Just you and a coach in a personalized session.
Your technique, your progress, your goals.