Double Edge Fitness

DE Update | Week of September 30

• Jacob Wellock

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Could your workout routine use a fresh, personalized twist? Discover how integrating the Rate of Perceived Effort (RPE) methodology alongside traditional percentage-based training can revolutionize your gym experience. In this episode, fresh from an inspiring trip to Winnemucca, we unveil significant changes to our programming approach that promise more flexibility and better alignment with your daily fitness levels. Plus, get a sneak peek at our new "Mom and Me" class starting in January, designed to create a fun, engaging exercise environment for mothers and their little ones.

Stay tuned for a comprehensive update on our coaching schedules at Double Edge Fitness. Learn about my increased focus on coaching, sales, and marketing, while Chris transitions into vital administrative responsibilities. We'll break down the new coaching days for myself, Tammy, and Jess, ensuring you know exactly when and where to find us at both the South and Midtown locations. This episode is packed with insights and updates aimed at keeping our community motivated, healthy, and thriving. Feel free to reach out with questions and let's continue achieving our fitness goals together!

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Speaker 1:

Happy Sunday. Everybody Just drove back from Winnemucca. Was going to record this in Winnemucca because the things that we are doing in Winnemucca was exciting to be discussed at a later date, but just got back A couple quick updates for the week. Update number one Programming. We are shifting a couple ideas around with programming. Some of you might know this, some of you might not know this, but Coach Chase has an aptitude and a desire with programming and my brother and I discussing a couple of things that we're working on is in concert with what Chase wants to help do and support at the gym. So we are going to roll forward, starting tomorrow with.

Speaker 1:

It's not still CrossFit, it's still the way we like to train Strength, strength, strength, strength, focus training. Still got the metabolic conditioning, all that stuff. But one thing that you're going to see and you've probably seen it before in the world of training is rpe rate of perceived effort right. For a long time we use percentages and percentages is the gold standard for building absolute strength because it's very objective. Test a one rep max Based upon percentages. You go through a periodization time Building up percentages on that one rep max Retest One rep max goes up. Simple concept Proven by science over and over and over again, be super effective with training. But in concert with that, rpe allows for a little more flexibility on the day. It's more of a subjective measure. So, rate of perceived effort, let's say we have a back squat coming up and RPE is eight. That's your goal. That means you should probably it's near maximal efforts. It's pretty heavy, pretty challenging. So the way I like to think of it, rpe and percentage work that's your goal. So if I need to hit RPE of eight, 80%, that'd kind of be my goal. That's not an exact science by any means, but RPE is ranked from 1 to 10. 1 being easy, 10 being max effort. So, for instance, going for a run, I want this to be an RPE of 1. Well, it's going to be a walk, we're going to do 100 meters and I want the RPE to be 10. It's going to be max effort sprint. Rp to be 10. It's going to be max effort sprint. So that is the gauge and how you use it to kind of define your effort and intensity on the day. And you will see workouts that are programmed as an rpe of eight. That's a pretty maximal metcon. You want to push the efforts? All right, these are gauges to help guide you on intensity and implied intensity of the workout for the stimulus we're trying to achieve in that workout. Okay, so it's a great methodology used by a lot of people. We're going to implement it for a while and basically see how it goes. And I mean, I'm a fan of it. I use it on myself pretty regularly in how I train. But, as you know, I get objective data from my whoop. I get objective data on how I feel. I get warmed up based on the intended stimulus of the workout. I apply the appropriate intensity for myself personally on that day. So there are plenty of times where the workout was meant to be done max effort and I wasn't feeling it Didn't do it. Max effort and that rate of perceived effort. Can we want to say effort and that rate of perceived effort can we want to say undulate, based on how you're feeling on the day. Some days my RPE of eight might be different on a Wednesday than it is on a Monday, depending on sleep attrition, all these other variables. So just to gauge, talk with your coach about it. We're just playing with it a little bit and we're gonna implement it and see how it goes. So there's that.

Speaker 1:

Next thing I want to talk about is scheduled changes that are coming up. This is going to be rolled out in a couple different parts, and by schedule I mean coaches, scheduled classes that they're coaching is evolving a little bit. The schedule itself is not changing, so our normal class times, everything none of that's changing. Phase one of this is we're dialing in the mornings across both gyms for 2025. And phase one is going to be implemented on October 7th. What that's going to look like is Tammy is going to be coaching Mondays and Wednesdays at Midtown. I will be coaching Mondays and Wednesdays at South. I will be coaching Tuesday Thursday at Midtown. Tammy is going to be coaching Tuesday Thursday at South. On Fridays, jess is going to coach Midtown and then when Chris gets back from baby time off, she's going to coach Fridays at South, and until she's back, I'm going to keep coaching Fridays at South and we're going to roll with that schedule for a while.

Speaker 1:

I'm personally having a great time coaching both gyms, getting to bridge the communities, meeting everybody and just being a part of all of Double Edge Fitness. It's important for me personally to be a part of it all and you know, working across both gyms, although some days challenging bouncing between them, I believe I've come to a routine that is manageable to pull that off and I'm blessed to be surrounded on all the classes in the morning hours by awesome coaches who we all compliment each other in many ways to give to all in the mornings Great experience. As many of you know, jess is a professor at UNR. Her new schedule starts in January with UNR. So a couple of class changes coaching I'll be coaching a couple of different classes in the midday. Coaching I'll be coaching a couple of different classes in the midday and Jess will be coaching a couple of different classes. It's basically Jess and I are going to be swapping around a few classes throughout the midday so we can maximize her schedule that fits best with her other teaching obligations and so forth. So as far as South, there's no other changes other than that Come January, chris and myself well more Chris I'm supporting her in this endeavor.

Speaker 1:

But we're going to start a mom and me class. I don't know if that's what we're going to call it, but basically it's mothers with newborns up to maybe toddler. They come in at nine o'clock. You can bring your child and you're going to get a workout with your kid in a fun environment that's safe, kids can be there and a lot of postpartum kind of stuff that Chris really does great at. So that will be in January. Again, we'll be getting out more information on that. So that will be one class we're adding come January.

Speaker 1:

As far as the afternoons at both gyms, nothing's changing and yeah, it's just me and Jess working with her schedule to optimize her coaching hours Because, as you guys all know and I personally believe Jess is one of the best coaches there is, so optimizing her to be in front of you all as much as possible with her other work obligations, it's advantageous for everybody. So we are going to do that. Those are the two big updates right now going into this week that I wanted to share. Again, the schedule changes are going to take effect. That first part, the mornings we're going to apply some long-term structure, their goals through into 2025 and then this time next year evaluate what's going on, so forth.

Speaker 1:

So again, to revisit that, I'm coaching monday, wednesday at south. Tuesday, thursday, at midtown. Tammy's doing monday, wednesday at midtown. Tuesday, thursday, at south. Jess is doing fridays at midtown is five six am and I am doing Fridays at South until Chris is back. She's going to keep coaching Fridays, because Fridays is the one day a week she doesn't have to bring the minions to the gym and allow her to be mom, which is a big priority for me, and that's just the way things are going to roll. And Chris is going to be taking over a lot more of the administrative side of Double Edge Fitness that you guys all don't see and don't care about, but you care about if it's going sideways.

Speaker 1:

So my goal is to coach more, because I love coaching. My goal is to work on sales and marketing more, because that's what the business needs, and Chris is a superstar when it comes to holding everything together on the backside. So that's what's happening. You guys got questions. Feel free to hit me up again. Love you guys, stay healthy and, uh, let's kick butt this week in the gym, apply those new rates of perceived efforts in optimal. See, I'm trying to be smart. Let's just get out there, work hard, be consistent, eat healthy, sleep good, do all the right things. You guys, I love you and I will see you on this particular video with this awesome backdrop and my mini chair, probably next week. All right, guys, great rest of your day.