NoCoast Tracks
As you all know, at NoCoast we have three different levels that the majority of our athletes fall into. We call them “Tracks” and depending on your CrossFit experience, you will fall into one of the following; LiftOne, Green Track, or Blue Track.
LiftOne is our beginners program that introduces the CrossFit methodology and the NoCoast approach to fitness. Once an athlete has completed our LiftOne program, they graduate to our regular WOD program and they’re placed on the Green Track.
The Green Track is a place for our athletes to gain confidence and experience at NoCoast, while getting comfortable with movements and their individual abilities. We realize that a Green Track athlete is still figuring out the names of some of our movements and working on technique. We post workouts with modifications to most of our movements on the Green Track and never prescribe weight for our lifts in order to give our newer CrossFitters a chance to develop technique and strength. If you are able to scale up on some or all of the movements that is great and its the first sign of being ready for the Blue Track.
Our Blue Track athletes are considered to be our experienced CrossFitters. Our number one requirement is that you have a technical understanding for the majority of CrossFit movements. We also expect our Blue Track athletes to have a pretty good sense of their own abilities. We don’t require you to be able to perform every movement, but you should know how to modify movements that you’re unable to perform. As a Blue Track athlete we also expect you to know your 1 rep maxes for most, if not all weight lifting movements. At NoCoast, our goal is to individualize workouts as much as possible in order for each individual to maximize their time with us. Even though we consider our classes to be a competitive environment, it is not a competition. Using the right weight and modifications in a workout is the best way to continue to improve, increase your work capacity, and keep yourself safe.
At NoCoast, we provide an online log to help track your progress. Beyond the Whiteboard allows each NoCoast individual to see their Track’s workout each day and it allows you to log everything you do at the gym. Whenever you log a workout, whether it’s a strength WOD or conditioning WOD, that information is filtered to your Benchmarks. Once you begin to build your Benchmark library, you’ll be able to look up past results to help tailor new workouts to your individual abilities.
For those of you aspiring to get to the Blue Track, continue working on your movement techniques and record your results; show us that you know your 1 rep maxes. For those of you who are on the Blue Track, please take control of your workouts. Be prepared when you come to the gym. If you don’t know your 1 rep max for the lift we’re doing that day, look it up; give yourself every opportunity to continue to improve everyday.
