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Programming During the CrossFit Open

It is that time of year again.

I can hear the collective cheers and groans from CrossFit gym owners around the world… Another CrossFit Open!

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I had the luxury of programming for 6 years before the first CrossFit Open in 2011, and I still had a lot to learn those first 7 years since then! In this article I am going to outline some of the best practices (and things to avoid) when programming during the Open. It is my goal to save you time during the stressful time of the Open, while...

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The BIGGEST Thing Holding Back Your Progress.

There is a person inside of you that is always rewriting history. That is always comparing yourself to others. That is constantly worried about what other people think. That prevents you from learning because it tells you that ‘you already know this’. That is sabotaging your future self by trying to stay comfortable now.

This is your Ego, and it is your biggest enemy.

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(Read Time: 4:30) TL;DR Notes:

  • Learn to tell you ego to fuck off.
  • Become a student in everything.
  • Document...

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Firing Clients at Your Gym

“Firing Clients” is a part of running a great community. If you don’t pull the weeds out of the garden, they will choke the harvest of awesome humans you are growing.

That said, it is never easy. Many times, these clients have many friends at the gym, and if you come at it the wrong way, it can turn ugly, fast (rumors, bad reviews online, etc.).

First and Foremost

This should always be a private one-on-one discussion in person. Email and phone may make it...

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What Programming Can and Can't Do for Class Experience Part 2

In Part 1, I talked about how the programming and the coaching come together to create the experience that the clients are signing up for. Here in Part 2, I give an example of how the same workout can be delivered in two different extremes.

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Here is a workout first put out by CrossFit.com June 27, 2013 and performed by tens of thousands of athletes (and programmed by many gyms). Beyond the Whiteboard has roughly 5,500 entries on this workout, and that is just a small fraction of the people...

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What Programming Can and Can't Do for Class Experience Part 1

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As more and more gyms start to realize that good programming takes time, we are starting to see many come around to the idea of hiring experts to provide the best results while saving the time and the headache of always worrying about the programming.

That said, I haven’t seen enough discussion on where the lines between good programming and good coaching cross, and what each can and can’t do.

To put it simply:

A great program administered poorly is just as bad as terrible...

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CrossFit Open 17.5 Breakdown, Tips, and Cardio in a Full Body Cast

Another week were just about everyone called it!  I was really hoping we’d see ring muscle ups again and maybe some shuttle runs or ‘bootlegger burpees’. I guess we’ll have to wait until next year!

And if you are still struggling with stringing double unders together, maybe after you lacerate yourself 300+ times in this workout you will actually listen to your coach and start practicing them a few times per week.

Video Overview:

 ...

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CrossFit Open 17.4 Breakdown, Tips, and Shorties

Ah... we finally get the repeat!

I am going to post my recommendations from last year below.  Here is a brief video with a couple updates:

 

https://youtu.be/LDK9_JcIFGQ 

This year's HSPU standard is slightly different with the box on the ground again.  I am not really sure why they brought it back since we have the line on the wall!  Personally (being 6' 4" or so), I liked being able to go a bit wider with my hands and not having to worry about the lines. 

...

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CrossFit Open 17.3 Breakdown and Tips -

Chest to bars?  I feel bad for those people who tore their hands last week!  Another great workout though. I love workouts that get progressively heavy/hard so that more people can participate, and the real ‘go getters’ have to work hard to separate from the pack. I also think it is pretty cool that you can have ‘friends’ load your next bar for!

(Notes on the pacing chart below)

Video:

 https://youtu.be/kZutkaCuPLY 

Overview:

The workout may seem...

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CrossFit Open 17.2 Breakdown, Farm Boys, Scale or Not, Not Letting Yourself Down

Open 17.2 is here!

I learned a long time ago that ‘farm boy’ strength meant a strong grip and a strong back (and there aren’t people that are more functionally strong than farm boys). This workout will really reward those people who have been doing workouts (like Thrivestry) that create strong grips and strong backs!

https://youtu.be/lghqaZVJ9iI 

 

I do have to say that I am pretty happy with this workout. It is still ‘approachable’ for many people....

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CrossFit Open 17.1 Breakdown, Tips, and Pacing Guide

The 2017 season opens with another 20 minute workout as the first in the Open!

Video Overview: https://youtu.be/DW2S3LYt10Y 

 

Pacing

Pacing will be key on a workout like this. We have come up with a pacing chart that should help you start at a pace that will allow you to finish strong.

Chart A is for the badasses, Chart B is for the 'mortals', and Chart C is combined with all of the data as well as extra rows for each 10 dumbbell snatches (on every round and not just...

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