In this episode you’ll learn how to program for CrossFit, plus…
- The actual steps I take when writing a program.
- Resources that I use to to make programing easier.
- The linear way that you should think about programing.
- How to test your programing without actually doing every workout.
- And much, much more.
My personal system for How to program for CrossFit:
Start during your most creative time of day
* For me this is first thing in the morning with my coffee in hand.
Use a Google Spreadsheet
* This is easily sharable, so you can get feedback from other coaches.
Write your strength program first
* If you have a solid idea for your strength programing, you’ll be able to have your warm-ups, and metcons flow from there.
Write your metabolic conditioning (metcons)
* This should also flow from day to day, and work with your strength sessions.
Write your warm-ups
* Warm-ups should be designed to raise the athletes body temperature, and then get them ready for the specific movements that they’ll be doing that day in class.
* Note that some athletes might have specific things that they need to warm-up personally before class (maybe due to an old injury), and they should know that it’s their responsibility to do that (not the coaches).
Write your coaching notes
* These are notes that explain to the coach who’s teaching the class, what you’re trying to get out of the program for that day. These are VERY beneficial!
Step away from the program for at least 48 hours
* This will let your brain recover, as programing takes a load of mental glycogen!
Review the programing for a 2nd time
* I like to feel my way through the program as if I’m doing each day. This is very similar to doing visualization before a big competition.
* During this 2nd review, I will usually find some things that need to be updated.
Step away from the program for another 48 hours
* Another brain recovery.
Review the programing for a 3rd time
* At this point the programing should be pretty solid. Just take a 3rd look and polish off anything that you find during this fresh look.
Send the program to another coach to review
* If the coach has questions… address them, and finalize the programing.
Post it up!
Resources and links mentioned in this podcast
Google Spreadsheets – Free with a gmail account (which is free).
Partners mentioned in this podcast
*above could be affiliate links. I get a small commission if you click through them and buy, but they in no way make the products cost anymore. If you decide to use them please let me know so I can thank you.
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