Articles

What’s missing in your programming

All too often we see coaches prescribe too much volume, too much intensity, too many times a week. At the end of the day, 99.9% of people who show up at a CrossFit box do NOT want to increase their snatch or compete at the CrossFit games. Most simply want to have more energy and look better in a bathing

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Cycles: stop wasting your clients time

I still don’t understand why coaches that program for CrossFit boxes subscribe to a linear model of programming. And I’m not sure how linear based cycles and CrossFit became connected because the two could NOT be any more unfit to be married. In group programming, we have many limitations, many of which can not be overcome simply by guessing or

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Make recovery great again

In this article, I hope to expound upon the often forgotten aspect of development: recovery. In this day and age, people are pressed for time and chronically stressed out; not to mention most don’t have great sleeping or eating habits, which can completely negate the effect of even the best program. One of the most significant aspects of training is

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Trim the fat from your coaching cues

When I first started coaching CrossFit classes I was like a young kid with ADHD; I wanted to give my clients every.single.cue in hopes they’d transform into Rich Froning from my magical coaching! Of course, this did not happen. My wife would often look at me like I had 9 heads when we were taking athletes through on-ramp. “Dude you

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Trying to please all of your clients

Trying to please all of your clients with CrossFit box programming is a near impossible task. There will ALWAYS be things that your folks want more or less of – this is inevitable.  At Box Programming we believe in prioritizing the needs of the many over the needs of the few where our programming is based on satisfying the goals

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Design a kick-ass PT session

Over the years, we’ve seen more and more gyms start to increase their revenue by way of personal training. Not only is this is a great idea, but it allows us to open up our doors to segments of the population that might not want to do CrossFit. The perception of the general public is that personal training and CrossFit

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Intra-set rest for new muscle growth

Using intra-set rest or “clusters” is hardly a new concept. In fact, Olympic lifters use clusters regularly, some without even knowing it. Put simply, we are using small bouts of rest (10-20s) in between reps to provide recovery and avoid movement deterioration which would normally occur during a straight set with appreciable loading. In “Supertraining” Cluster training is categorized two

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Strategies for Competitive CrossFitters

The average competitive CrossFitter these days has impressive stats. Being able to run a sub-6-minute mile and deadlift 500 lbs isn’t a huge deal anymore. In the strength and conditioning world, you would seldom hear of athletes that possess both explosive and enduring qualities. When I was an intern at a Strength & Conditioning facility in my area back in

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The Value of Practical Knowledge

“If you won’t do your own program, then it probably sucks.” – Anonymous In this day and age, entering the fitness industry is relatively easy. Within a few weeks time, you can be training other people, if you so choose. In a few months time, you can essentially open your own CrossFit box, assuming you have the cash needed to get

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Group programming: how our system works

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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