Blog

Customizing the Programming for Individual Clients

Every person that steps into one of your classes should be getting a unique training day according to their abilities and goals.

practicing different movements.png

Starting with the approach to the context, how they perform the warm up, what skills and progressions they do, the mobility, what weights they lift, how they modify the workout, and if they do the cash out/hypertrophy…

There is a reason why the daily lesson plans fill up an entire page of text. It is to make sure everyone has plenty of options for...

Read more…

When SMART goals can be really DUMB (with some bonus CrossFit related stuff)

 

Because it is THAT time of year, I am pulling out an updated article I wrote a few years ago. It started with a question from Brian:

 Hi Jeremy 

 A few people been bringing up to me about their 2016 goals and requested of running a Goal setting seminar this Saturday as Saturdays is a big traditional team workout day at our community where everyone brings their friends. 

 Was wondering if you have any notes or suggestions for the points to address during this...

Read more…

Do you have an “Appetite of Opportunity”? (Strategies for Sustenance outside of the home)

Pleasure or Sustenance.png

One of the key things we know about sustainable good eating habits, is that ‘failing to plan is planning to fail’. In this article, I’d like to talk about having a plan for when you are going out to eat.

One of the biggest, most telling, tools I use when talking to people about making dietary changes is a simple question:

“Do you know what you are going to eat for breakfast, lunch, and dinner, tomorrow?”

And I don’t mean ‘kinda know’.  I...

Read more…

Starting to do Competition Programming (Getting Ready for Comp Part 2)

 

Tired Crossfitter dragging bag.png

In Part 1, we talked about the beginning steps to start shaping your training around entering competitions. We covered “Phase 1” or the “Novice” category of the Competition Continuum:

  • Phase 0: Coming to class consistently and just learning the movements.
  • Phase 1 aka “Novice Competitor”: Doing the majority of the workouts at the Performance level and doing a bit of extra work.
  • Phase 2 aka “Amateur”: Doing competition programming in a...

Read more…

Hey "Competitor", Are You a Menace or a Champion to Your Gym? (Competition Training Part 3)

 

gym full of competitors.png

Hey Competitor… Are you a Champion or a Menace at your gym?

I have a truth to tell you…

It might be hard to hear.

Are you sitting down?

Here goes…

MOST, if not ALL, of the people in the gym don’t care that you are training to compete.

In fact, the people running your gym probably hate it.

It probably isn’t your fault. Chances are, there were some people that came before you that didn’t realize that their habits and behaviors were really...

Read more…

Getting Ready for Competition (Part 1)

“I think I want to compete someday, do I need special programming?”

secret squirrel programming and gym use.png

First, I think it is important to point out that regular gym programming is designed to get you fit, keep you safe, and have some fun along the way. It is designed to challenge people from the beginning level to people who have been doing it for decades.

It is not focused ONLY on competition in functional fitness events!

That said, many people who show up consistently, scale accordingly, and listen to their...

Read more…

Great (and Easy) Offsite Team Workout for Holidays and to Get out of the Gym

Here is a GREAT option for an offsite activity that builds community and works great if you want to close the gym for a day.

First, our brains developed so we could move. Then they developed so we could connect. Your gym should help you do both..png

This week’s programming has Thanksgiving for those in the US so I’d like to give you guys an option for a fun park/trail workout that we’ve been doing for years. It works great for community building and getting out into the real world to meet some possible new clients.  And it is a very good option for holidays when you want to close up the gym!...

Read more…

'On the Minute' Drills Are Great, but Let's Not Overdue It!

EMOM Madness.png

I’d like to start by saying that using the clock to keep the class on time and/or to keep people moving at the right pace during lifting and drills is a great idea! We do these regularly for shorter efforts/drills and I encourage everyone to use it to help the lifting portion of the class on time.

For example, after some coaching and warm up sets, you should start the timer and say “Okay everyone! We have 20 minutes to do 6 sets of 3 reps. Complete one set every 3 minutes or...

Read more…

Why you need to log your workouts and how to stop hating PRs

Do you know why we make workouts that have scores?  

It has much less to do with competing than you might think.

The reason the workouts have scores is so that they are ‘measurable and REPEATABLE’. It is NOT about beating someone else at the gym that day or seeing how you stack up amongst everyone else in the world that did the same workout.

Upset about PRing.png

(Damnit Steve!)

It is so you can see how far YOU have come.

If you are competing against anyone, it is yourself of yesterday.

By...

Read more…

CrossFit Open Summary Through 2018

 CrossFit Open Summary Screenshot.png
(Download this: CF_Open_Summary_-_Updated_thru_2018.pdf for a larger file and one that has performance data for top 200, top 1000, and top 2000 in the world).

Attached you’ll find the summary of all of the Open workouts to date with performance data from the CrossFit Games Website. As usual, we have also included the frequency of each movement and what are possible movements that may show up in future years.

If you are interested in improving your performances in the...

Read more…