Articles

Internet Search Programmer

There are inherent risks to simply taking workouts off of the internet and using that for your group programming. The most important thing to keep in mind is that thoughtful programming is built on science, not just random ideas – going against the laws of human biology is something that happens all too often in space where coaches need almost

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Affiliate Programming: Sample Included

Over the past decade, group fitness has grown drastically. To give you some background history, I started out as a Strength and Conditioning coach back in 2004, got involved with CrossFit in 2006, and opened my box in 2011. Before CrossFit, I began learning and practicing Louie Simmons’ Conjugate Method at a facility I had interned at, while also reading

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Affiliate programming: why we charge more than anyone else

In a day and age where we are always “plugged in” and have access to countless streams of free programming, it’s easy for a gym owner to take the cheapest route available to save time. To be honest, I can’t envision ever going this route if I was a gym-owner as there is little chance you’re going to be in

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Strength > conditioning

For years many coaches in CrossFit circles assert that conditioning should take precedence over strength work; some of the biggest names in the biz follow promote this mantra. This is clear in anyone’s programming that follows a traditional CrossFit model or CrossFit.com where “strength” days are seldom. And don’t expect to see single-joint hypertrophy work that aims at improving performance and

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5 Loaded Carries for Conditioning

It’s no mystery that loaded carries have a multitude of uses. The fact that we are able to effectively check off multiple boxes in terms of benefits is an added bonus. We know that loaded carries can help us to develop stability in all three planes of motion, but we often don’t consider the value from a conditioning standpoint. Enter

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The why behind band-work

Performing high-volume resistance band work has many advantages, particularly in group programming. For instance, this work will directly aid in strengthening connective tissue which will help prevent potential soft-tissue injuries. Another benefit is greater storage of kinetic energy which correlates to higher reversible strength (ability to go from eccentric to concentric contractions) and the ability for an athlete to utilize

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Add more work without overtraining

Everyone want’s to know how to do more or what they can add to supplement their training. Sometimes the best answer is to do less and for most simply getting their life on track outside of the gym (diet & sleep) will make the biggest difference. There is a fine line between enough work and too much work and by

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The best squat variations you haven’t tried

As a society with information at our fingertips at any given point in the day, you can follow just about any of your favorite strength coaches and trainers on social media and get bombarded by knowledge bombs every minute, on the minute, if you please. This can be a blessing and a curse, though, as the inexperienced athlete/coach can easily

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The most important aspect of programming

Recently, I had my 500th call with a CrossFit Affiliate Owner (yup, I’m that OCD I keep track of such stats.) Interestingly enough this call was almost NO different than any other call I’ve had. Things like: “I want to make sure everyone is getting the desired stimulus of the training” “My athletes want to look and feel better”  “How

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What is your coaching energy like?

Have you ever noticed that some days there is a different energy or vibe to your classes? You may have one class, in particular, that is “low-energy” in comparison to your other classes. What about your early morning class? Obviously, folks that have just gotten out of bed to get to your class aren’t going to be as alert as

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