Gzik Performance

Gzik Performance || CrossFit & Strength Performance Coaching ||
Tap the link in our bio to get started.

If you quit once, it becomes a habit.When you quit, you are succumbing to the instant gratification of avoiding discomfo...
06/20/2023

If you quit once, it becomes a habit.

When you quit, you are succumbing to the instant gratification of avoiding discomfort.

When you quit, you are giving yourself the permission to quit again in the future.

When you quit, you avoid taking ownership over a challenging situation.

If you aren’t moving forwards in your fitness, health, and well being then you are moving backwards.

Don't be a quitter. Never quit.

Bodies are different and move differently.There is no such thing as universally ‘perfect’ technique for any given moveme...
06/13/2023

Bodies are different and move differently.

There is no such thing as universally ‘perfect’ technique for any given movement or pattern.

Instead of striving to meet a ‘technique ideal’ or dichotomizing between ‘safe’ vs ‘unsafe’, we should instead strive towards consistent, efficient, and repeatable technique over time.

**ch

Awareness -> Efficiency -> Volume -> Complexity -> Speed1️⃣ First you must have the awareness required to execute a move...
06/10/2023

Awareness -> Efficiency -> Volume -> Complexity -> Speed

1️⃣ First you must have the awareness required to execute a movement or scenario.
2️⃣ Second you must develop efficiency in said movement or scenario under controlled conditions.
3️⃣ Third you must build volume of efficient repetitions.
4️⃣ Fourth you must increase the complexity of said movement or scenario to challenge it forwards further into the sport.
5️⃣ Fifth you must be capable of moving fast.

That is the gist of progression for competitive CrossFit. Many people skip steps (usually unknowingly) and try to go right to volume with speed. This ONLY leads to plateau or burnout, not progress.

It’s ‘simple’ on paper, but in practice challenging to put together. This also requires trust in an external guide (coach or program) and humility (you are not as good as you’d like to be).

If you honour the path and stay the course long enough, you might just get somewhere.
Need help getting properly aligned with your training? Send us a DM or tap the link in our bio to speak with a coach to see if we would be a good fit to help you.

IGTs (Interval Gymnastics Training)One of the most efficient ways to build gymnastics volume and layer in progressions w...
06/06/2023

IGTs (Interval Gymnastics Training)

One of the most efficient ways to build gymnastics volume and layer in progressions with respect to the sport. 🧠

Combine gymnastics with machines and/or weighted implements inside of a controlled setting to get specific training effects. 🚣‍♀️🤸‍♂️

An athlete should be competent in individual gymnastics movements with volume before using a strategy like this.

We use this a lot for our competitive clients in the off season because we can control volume and give them the specific level of challenges they need with respect to gymnastics endurance. 🪨🔨
Need pieces like this in your training? Where’s your gymnastics at?

Training outcomes are a reflection of your lifestyle habits.You cannot sustain consistent training progress without stro...
06/01/2023

Training outcomes are a reflection of your lifestyle habits.

You cannot sustain consistent training progress without strongly aligned actions outside of the gym.

🛌 sleep
💧water
🍽️ meal rhythm
🚶‍♂️movement

Get these things dialled and you’ll create the biggest changes.
Need to get yourself in alignment? Start with us today and begin realizing your potential.

Anything worthwhile requires time…We see a strong person and think we can be like them in 3 months. Or worse, think it’s...
05/30/2023

Anything worthwhile requires time…

We see a strong person and think we can be like them in 3 months. Or worse, think it’s unfair we aren’t them.

We see a crossfit games athlete and get frustrated we’re not ‘naturally’ as good as them after a year.

We blame our age for not having time to workout, being out of shape, weak, in pain - while at the same time have never put the time in to build strong supportive habits and a lifestyle that includes fitness.

Etcetera.

The real problem is rooted in the lack of patience and avoidance of commitment to putting the time in.

Part of what makes the pursuit of a goal worthy is the time requirement.

Quick success is not something to celebrate and it usually comes back to bite you - that’s just a law of nature.
Tip? Don’t try to hack time, you can’t.

Get as aligned as you can to the goal and get support. Then be relentlessly consistent and as patient as possible.

🗣️Talk is cheap.Spend more time acting instead of talking or thinking about what you’re ‘going to do’ or ‘could do’.You ...
05/23/2023

🗣️Talk is cheap.

Spend more time acting instead of talking or thinking about what you’re ‘going to do’ or ‘could do’.

You will fail. You will be challenged. But that’s the only way to advance.

Save the talk. Roll your sleeves up and get to work.

Intentions change workouts.One workout written different ways can feel significantly, yield different doses, and produce...
05/18/2023

Intentions change workouts.

One workout written different ways can feel significantly, yield different doses, and produce different results.

It is important when writing workouts to understand the desired effect, relate this to the athlete or individual it is being written for, and communicate effectively.

It is important when performing workouts to understand the intention in order to get the proper dose-response.
Tired of doing random workouts that serve no identifiable purpose for you?

Let us design you intentional, individualized training. 🔗 in bio to get started.

Results don't manifest without consistent action. Inconsistency is a plague. Start first by finding a way to be consiste...
05/16/2023

Results don't manifest without consistent action.

Inconsistency is a plague. Start first by finding a way to be consistent.

Only then will other factors be relevant and other conversations be warranted.
Ready for consistency? Tap the 🔗 in our bio and let’s get to work.

Sample training day for an intermediate level crossfit athlete |Most athletes in Crossfit (pursuing performance) are goi...
05/11/2023

Sample training day for an intermediate level crossfit athlete |

Most athletes in Crossfit (pursuing performance) are going to be strength limited, especially intermediates:

Further, the development of the shoulder girdle is 🔑 given how many tested movements and scenarios require a versatile & strong upper body.

In this session we are:

🔺prioritizing upper body strength accumulation in different planes
🔺and challenging the scapulae

This would fit nicely into an early off season training split and lend to a great base of support later on.
Need some help with program design to discover your potential? Tap the 🔗 in our bio to get started with us.

Should you do off-season competitions if your goal is to make quarterfinals or semifinals? ⬇️The answer of course: it de...
05/06/2023

Should you do off-season competitions if your goal is to make quarterfinals or semifinals? ⬇️

The answer of course: it depends.

There are pros and cons to each answer which we highlight in this post.

Ultimately, athletes are different and will need different levels of challenges to continue their progress. 📊

In most cases, those who feel the need to compete frequently probably don't and could see some significant improvements by committing to longer periods of time spent doing good training. 🪓🪵
Interested in pursuing your best in the sport of fitness through purposeful and progressive training?

Tap the link 🔗 in our bio to inquire - it’s what we do.

That feeling when your coach uploads your programming for the week. 💻We write our clients' programs one week at a time t...
05/05/2023

That feeling when your coach uploads your programming for the week. 💻

We write our clients' programs one week at a time to stay on pace with how they are progressing. 📊

We take your feedback and performance into account from the previous week to ensure we continue to meet you where you are and provide you the proper training doses to continue your progressions.

Who else loves looking over their programming for the week? ⬇️

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