Customer Service

What makes us different?

Quality Standards

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Perception is Reality

The harsh reality is that what you think doesn’t really matter. What matters is what the client perceives to be true. It is our job to anticipate a clients needs and service them before they know they are needed.

The article below provides some real life statistics on meeting vs exceeding expectations in the marketplace.

Perception Stats

Value

Program Value

Unique Selling Points (USP)

Definition: The factor or consideration presented by a seller as the reason that one product or service is different form and better than that of the competition. Click the link below to learn more about how to identify your own USP.

Read More Here

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Features vs. Benefits

Features – Facts about products or services; they add credibility and substance to your sales pitch

Benefits – Give customers a reason to buy because they explain how your product or service improves their lives

Features and benefits get easily mixed up and it is important to understand both the features and benefits of your services to best communicate to your customers. Read over the article below to learn how to identify the features and benefits of a service or product.

Read More Here

Homework

Assignment 1

Click Here to Complete

Week 1

Check List

✓ Online Learning: Complete the Introduction and week 1 coursework
✓ Onsite: Attend the weekly onsite meeting
​✓ Coaches Development: Attend the weekly coaches development meeting
​✓ Assistant Coach: Schedule and attend your Sweat Evaluation
​✓ Complete Assignment: Complete the week 1 assignments and turn in by Sunday at midnight.

Tools & Resources

1. Professional Coaches Evaluation Worksheet
2. Stretching ToolKit
3. Rehab / Prehab Movement Library

The Muscular System

The Endocrine System

Endocrine System & Exercise

Endocrine System Part 1

Endocrine System Part 2

The Nervous System

Nervous System Part 1

Nervous System Part 2

The Nervous System & Exercise

1. The Nervous System initiates movement
Movement can come from us voluntarily or involuntarily depending on the circumstance.

2. Nervous System Training
As coaches, we have to understand the CNS and how we can influence training adaptations in it before we can expect training adaptations in the muscle or movement desired.

For Example: Someone who is struggling to initiate power or the speed to get under the barbell on a clean may have poor communication between the PNS and the CNS and therefore need skill specific training to reinforce the neural pathways instead of and/or before the muscular training.

Homework

Assignment 2

Click Here to Complete

Week 2

Check List

✓ Online Learning: Complete the Introduction and week 1 coursework
✓ Onsite: Attend the weekly onsite meeting
​✓ Coaches Development: Attend the weekly coaches development meeting
​✓ Assistant Coach: Schedule and coach the Cool Down in a Sweat Class
​✓ Complete Assignment: Complete the week 2 assignments and turn in by Sunday at midnight.

Tools & Resources

Whiteboard Coaching

Less is more

Whiteboard Coaching

The BIG Picture:

1. Ice Breaker and class introduction – the coaches opportunity to make sure everyone in class knows each other. During the question of the day it switches the focus from chatting to listening in a fun way.

2. Establish Control – it is important to have the attention of your class at all times. The whiteboard is the first time during the class to take control and showcase your leadership for the remaining hour.

3. Overview – Less is more when it comes to the whiteboard coaching. Everyone in class can read so it is important that you bring something educational to the table.

4. Intention & Expectations – This is the time to relay what the intention of the workout is. Are they supposed to try to do everything unbroken or find a consistent pace? You will also help identify what they should expect. This part is challenging as every class will have a variety of fitness levels.

Intent

1. Workout Intensity
2. Movement Modification
3. Workout Goal
4. Weight Goals/Modifications
5. Mindset

You are successful in whiteboard coaching when the athlete understands the “why” behind their training, how to scale/modify the workout appropriately, is “Primed” for the workout to come, and can see the value in what they are doing.

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Example

Here is an example of what would be mentioned verbatim in the whiteboard section of coaching:

21-15-9
Burpee
Wallball
Pull-up

Today’s workout is a fun one! 🙂

The format is 21-15-9 meaning you will do 21 of each movement, then 15 of each, then 9 of each.

This workout is intended to be a quick burner so the focus should be on speed rather than strength.

How long do you think this should take?

Yeah, this should take around 8-12 minutes.

The wallball weight should be something you can do either unbroken or in two sets each round.

For the pull-ups, if you can consistently connect 5 or more you will be doing pull-ups today, otherwise you will do jumping chest to bar pull-ups or jumping chin over bar pull-ups.

This one is going to burn. I don’t say that to scare you. I want to prepare you for what is to come so you are not surprised by it. When it starts to burn today I want you to give yourself a quick assessment each rep and ask yourself, “can I do one more rep?”

Any questions?

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Recap

1. Know your audience and adjust accordingly (Sweat v Health v Performance)
2. Observe your audience and adjust accordingly (Distractions, loss of interest)
3. Be clear and concise, avoid repeating yourself
4. Avoid using negatives (Positive reframing)
5. Avoid repetitive filler language (Um, Cool, Alright, etc.)
6. Save specific instruction and strategy for during instruction portion

The goal is to dive deeper into the programming to help them understand how to talk the workout, what the expectations are, how it should feel, and what is the time domain.

Asking questions during the whiteboard coaching is a great tool to keep everyone engaged and focused on what you are saying. It also allows participation and gives the coach a better idea of what the athletes perceive of the workout.

Understanding the programming is in a future chapter but will help tremendously in this part of your class.

Warmups

The mind and body connection

The importance of a warmup

1. Raise body temperature

2. Expose athletes to movements similar to the movements in the workout

3. Prepare muscles what will be used in movements of workout

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3 Phases of a Warmup

1. General – Goal is to raise body temperature. By raising the core body temp is circulates blood flow and preps joints, ligaments, and tendons for movement.

2. Dynamic – These movements are preparatory movements utilized to prep specific muscles or muscle groups for the specific movements in a workout.

3. Specific – These should mimic similar movement patterns in the coming workout, or be segments of movements to come.

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Sample Workout

A1. Back Squat
5 sets, 5 reps @ 80% 1RM

B1. Pull-ups
3 sets, 10 reps
B2. Shoulder Press
3 sets, 5 reps

C. 15 Min AMRAP
10 Burpees
20 Lunges
10 Toes to Bar
20 Box Jumps

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Example Workout

General Warmup:
200m OH Plate carry
200m Run

Dynamic Warmup:
10 Banded Good Mornings
10 Stationary Lunges + Banded Pull Aparts
20 Monster Walks/side
30 sec Handstand Hold

Specific Warmup:
10 Scap retracts
5 Pull-up negatives – 3 sec
10 BB Strict press
10 BB Tempo Squats at 32×1

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Flow & Format

Instruct class to grab a plate.

General Warmup (3 minutes)
200m OH Plate carry
200m Run

Upon return of the run, have them put the plate away and grab a band. To minimize transition time you can consider grabbing the bands and either laying them out on the floor where you want them to stand of hand them to them when they get in the door.

Dynamic Warmup (5 minutes)
10 Banded Good Mornings
10 Stationary Lunges + Banded Pull Aparts
20 Monster Walks/side
30 sec Handstand Hold

Before you have the class set up the rack for the Press and Back Squat. Have them to the scap retract and pullup negative portion of the Specific warmup. Upon completion instruct them to grab a buddy, a barbell, and set up for their back squat.

Specific Warmup (6 minutes – including transition)
10 Scap retracts
5 Pull-up negatives – 3 sec
10 BB Strict press
10 BB Tempo Squats at 32×1

If everything goes smoothly, the entire warmup will take 14 minutes to complete. Keeping track of your warmup timing and flow is very important to setting yourself up for success for the rest of the hour.

It is very easy to lose control of the class during the transitions. Continually give them direction. For example, after telling everyone to grab a barbell, set up their rack, and grab any other equipment they need, I suggest giving them a time frame to do it. Or you can help a team get set up quickly and then start directing everyone to Yas & Stef’s bar.

Even if everyone else is not done setting up. Seeing that one person is and the coach has instructed everyone to meet at the bar helps people not get lost in conversation and stay on task.

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Creating an Effective Warmup

1. This is your chance to be the programmer
Have fun with designing your warmups by incorporating the following:

Validity: Logically sound/ facts

• Perform research
• Know scientific rationale
• Apply

Goals: Have expectations for each progressions that provide desired end result – stronger core, better squat flexibility/mobility, etc…

Progressions: Have certain exercises planned that can be further progressed with little to no more time.

• Examples:
• Plank → plank w/hip flexion
• Facepulls → facepulls w/ holds

2. Understand the demographics of your class – Profession, Tendencies, Training level
Most of the people we work with will have similarities in workplace, activity, behaviors, movement tendencies, and training level. We must consider these factors and plan accordingly, to better suit each movement or workout to the individual.

Example: The class may be filled with people with desk jobs, so it is our job to help combat the poor posture and prep them for the workout by opening up their hips and chest.

3. Understand common human movement – Errors, Faulty movement, Imbalances in the general population and individuals in class . It is our job to understand and identify common faulty movement. Your knowledge is only as good as the amount of people you help.

Practice: You should constantly be analyzing human movement, aiming to understanding what is going on and how to optimize current motor patterns.

Application: By understanding common human movement tendencies you can better plan a warmup that addresses the most common muscle imbalances, weakness, and unruly movements.

4. Transferability of movement selection.
5. Every warmup should address the 3 R’s
Recruit, ROM, Refer 6. Get them out of their comfort Zone

Recruit: Turn on the muscle fiber type, energy system, low toned muscles

ROM (Range of Motion): Address commonly taut/tight muscles while working in the range of motion needed for the ensuing movements of the workout.

Refer: Integrate the body into movement that transfers to the movements in the workout. May have to do more than once.

6. Get them out of their comfort zone

Most of the workouts that are provided can keep athletes in their comfort zone, especially if they are an advanced athlete. The warmup is a great place to instill some mental fortitude by challenging athletes to perform difficult yet easy to grasp exercises that strengthen not only the body but the mind. This will assist in training improvement by priming the mind to withstand the adversity or toughness of getting through a challenging workout thus allowing more physical adaptations.

For Example: Bird dog with only knee and hand touching the floor.

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Recap

1. Opportunity to increase energy
2. Opportunity to challenge athletes
3. Opportunity to create teaching moments
4. Opportunity to set yourself up for success
5. Opportunity to keep athletes safe and healthy
6. Opportunity for the coach to be creative and try new things

Warmups

Movement Selection

Starter Kit

✓ Lower Body
​✓ Deadlift Prep
​✓ Ankles/Feet
​✓ Shoulders
✓ Low Back

Instruction & Progressions

The main event

Instruction

1. Keep it simple
2. Know the main points of performance
3. Coach to the light
4. Understand common faults
5. Understand common struggles
6. Understand varying levels of ability

The instruction portion of the class is your time to shine.

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Progressions / Modifications

1. Understand how to simplify a movement
2. Understand how to advance a movement
3. Understand how to replicate intended stimulus of a movement

Modification Library

Again Faster Movement Library
Catalyst Barbell
When & How to Spot

Correction & Feedback

Less is more

Cueing

Build your toolbox have as many cues for each movement as you can. Everybody learns differently so it is important to be able to communicate in a variety of modalities.

Verbal

• Simple and to the point.
• Focuses on a particular point of performance

Visual

• Show them what the right way looks like
• Show them what they are currently doing

Tactile

• Physically guide the athlete through the correct movement
• More applicable for some movements than others
• Make sure athlete is comfortable with contact
• Ask permission to touch before going in (use barbie hands)

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People Skills

This is where the magic happens!

Perception is everything. Make sure your tone/demeanor/body language are welcoming and being perceived positively by the athlete.

Watch for and respond to social cues

• What are some common cues?
• PCP Praise/Correct/Praise – Layer the corrections or constructive criticism with positive feedback before and after
• Coach to the Light – Choose positive phrasing and terminology when explaining or demoing a movement Avoiding False Praising

Know your athletes and know how to respond to their needs. There are many types of athletes and one athlete may go through different phases depending on their day, mood, or athletic maturity.

The “Un-Coachable” Athlete – The know it alls. Those that do not like receiving critiques. This athlete could also be someone who is too preoccupied with their time, competing with others, or the end game instead of safety or form.
The “Uncoordinated” Athlete – This is someone who most likely did not participate in any sports or athletics in their past and are starting their athletic journey now. They usually have a great attitude and really try, but struggle to catch on as quickly as the rest of the class.
The “Overwhelmed” Athlete – Sometimes you will find this kind of athlete has a negative mindset. They feel like everything is too hard, too many reps, too complicated. They also usually undervalue their abilities and struggle to challenge themselves.
The “Underwhelmed” Athlete – These athletes have no fear and feel like they are capable of everything. They tend to go out of the gate guns blazing and want to add load even if the workout does not prescribe or form is poor.
The “New and afraid” Athlete – This athlete is just plain nervous. Everything is new – the people, the equipment, the format, the music, the scoring, everything.
The “New and Overconfident” Athlete – These athletes are overly confident in their abilities and haven’t proven their capabilities to a coach to allow for proper guidance and feedback. Sometimes they are hard to give feedback to because they didn’t “do it that way” previously. It takes some time to earn their trust and remind them that they are here to learn new things.

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Faults & Fixes

Every movement you will teach has standards that make the movement safe and effective. When the movement being performed is not in accordance with the movement standards there are a bunch of ways to assist the athlete with a correction. There are some standard fixes, but you will accumulate what works for you as you develop as a coach.

CrossFit’s 9 Fundamental Movements Faults & Fixes – PAGE 106

Olympic Lifting Faults & Fixes

Cool Down & Stretch

Recovery Phase

The Cool Down portion of the workout is one of the hardest due to the time constraints, but one of the most important. Here are some reasons to make sure the athletes make the recovery phase of training a priority.

1. Nervous System – Going for a cool down walk, doing the bretzel, or doing some breathing work post workout is a great way to allow the nervous system to slow down.

2. Safety – This is the time to check in with your athletes to make sure they are feeling healthy post workout. Some workouts are more brutal than others and hoping in a car before they are properly recovered is dangerous. Make sure you take inventory of your athletes before they leave the facility.

3. Recovery – Each workout targets different body parts, and providing guidance on how to manage the soft tissues post workout will help minimize injury and soreness.

Week 3

Check List

✓ Online Learning: Complete the Introduction and week 1 coursework
✓ Onsite: Attend the weekly onsite meeting
​✓ Coaches Development: Attend the weekly coaches development meeting
​✓ Assistant Coach: Schedule and attend your Fitness Evaluation
​✓ Complete Assignment: Complete the week 2 assignments and turn in by Sunday at midnight.

Tools & Resources

1. Muscular System
2. Muscular System – Laymens Terms
3. Oxygen to Muscle System
4. Skeletal System

Class Format & Time

3, 2, 1, GO…

Class Format

P.O.G.O. – This stands for Personal, Organization, Goals, and Obstacles. Coaches are expected to get to know the athletes on a personal and professional level. This acronym represents talking points to help assist in conversation starters prior to the start of class.

Class Introduction – Coach begins the class with the question of the day and introduces any newcomers.

“Whiteboard” coaching & workout goal overview – Coach then effectively communicates workouts – intended time domains, % effort, reps/tempo/rest, and focus for athletes around whiteboard.

Effective Warm-up – Coach understands the movements of the day and creates an effective warm up prepping the body for the upcoming movements, loads, and intensity. Coach follows the warm-up template: increase body temperature, stretching & increase ROM, increase cardio-respiratory rate using whole body movements, then movement specific prep.

Instruction & Progressions: Coach is able to effectively break down and instruct any movement within the workout into manageable chunks as well as explain the progressions for any given movement.

Corrections & Feedback – The coach moves through the room to show attention to each athlete as well as shares personal feedback for corrections in technique. Throughout the class, the athlete receives both validation of progress and needed improvement.

Cool Down/Stretch – Coach leads athletes through a targeted cool down stretch and recovery routine that targets muscle groups used in the workout.

Announcements – Events, Challenges, Pro-Shop Items. Coach will share 1 feature with the group and explain why LIV Athletic recommends the event, challenge, item, etc. Coach will follow up with encouragement and further questions to promote enrollment.

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Timing

5:30pm Class

5:20pm – POGO

5:30pm – Whiteboard Coaching

5:35pm – Begin Warmup

5:50pm – Begin Part A (15 minutes)

6:10pm – Begin Part B (15 minutes)

6:25pm – Clean up, Cool Down / Stretch, and Announcements

6:30pm – High 5’s and finish class

The work time for every workout is programmed to be 30 minutes or less. That means the coach has 30 minutes for introductions, transitions, warmup, instruction, and cool down. That is a lot to fit into 1 hour so it is very important to keep watch on the clock.

Safety

Thinking Ahead

Imagine you have a class of 15 athletes and the workout calls for pullups, barbell work, and wallballs. Without the right setup with safety in mind, this could easily create a bad situation, and fast.

There are three factors that must get considered every class when deciding how to set up the class flow:

1. Coach’s safety

Don’t forget about yourself when planning a workout. When considering the layout of a workout, make sure you leave room for you to walk the room to coach in a safe manner. On days with KB Swings, Double Unders, etc this can be extra challenging to find room for the movement and your safe path from athlete to athlete.

2. Athlete safety

Athlete safety is what is going on in there own personal space. For example, a workout with a barbell, pull-ups, and wall balls would need to consider the following:

Are there any plates on the floor by their bar that they can drop the bar on?
Are the wall balls placed far enough away from the pull-up bar that doesn’t interfere with pull-ups?
Are the wallballs far enough away from the barbells?

3. Transitional Room:

To accomplish this you not only have to have an organizational plan, but you have to educate the athlete on where you want them to stand, face, transition, etc. It is not enough to have everyone put their KB’s in one lane if they are all swinging the KB facing a different direction.

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Planning For Success

When considering the safety, format, and flow of a class, always assume you will have 20 people in class. That way you are set up for success if you have less than that. That means a lot of the time you have to set up a workout with the intent that athletes will share equipment. The more equipment on the floor, the higher the opportunity for issues.

Here is how you might set up a workout with some of the more challenging equipment pieces:

5 Rounds for Time:

5 Pull-ups
10 Box Jumps
20 KB Swings
30 Double Unders
400m Run

Time Management

Successful Habits

Make the most out of your coaching hour by being prepared and keeping control of your class flow. Here are some strategies for success:

1. Plan

Use our Lesson Planner to set yourself up for success. Planning ahead will allow you to create a well rounded class while making time edits before you are on the floor.

Printable Lesson Planner

Example lesson plan:

Sample Lesson Planner

2. Streamline

It is important to make the most out of every second of your class. You can do that through using complex movements like lunging banded pull-aparts, sots presses, or creative lunge + hinge + pushing movement to minimize the time it takes to complete the movement while maximizing the number of muscular systems that get utilized at one time. Another is through your use of equipment, minimizing transition time, and choosing a focus of the workout instead of trying to teach every detail.

Streamlining not only helps you stay on task, but complex movements challenge athletes both mentally and physically before the start of a workout and choosing a focus of the day allows you to really teach the athletes something new.

3. Adapt

A plan is a blueprint that should be easily adaptable. There are so many wrenches that will get thrown into your plan and you have to be able to adapt and roll with the punches. By completing the Lesson Planner before classes, it will give you a much better idea of what time you have to work with. For example, say you planned a whole warmup and one of your movements ends up taking the class so much longer to complete than you originally planned. You only have 2 minutes till you need to move onto the next phase of the class, and you planned another 2-3 warm up drills.

You have a few options, but need to take an assessment of of class first to triage the situation. Questions to ask yourself:

1. What is more important for the workout ahead? The remaining 2-3 warm up drills or is there another place to make up time? (If you filled out the Lesson Planner you should have a good idea of how tight you are on time)

2. If there is no wiggle room in the rest of the class time, you will have to either choose the drill that has the most impact or think of something on the fly to complete the intended need. Meaning if the remaining two drills were KB Swings and KB Front Squats to generate some dynamic movement from the hips and prep the body for load. You can have them do some burpee tuck jumps or jumping kb squats to target the same intent but save some time.

Muscle Types

Muscle tissue has four main properties:

1. Excitability – ability to respond to stimuli
2. Contractability – ability to contract
3. Extensibility – ability to be stretched without tearing
4. Elasticity – ability to return to its normal shape

Based on certain structural and functional characteristics, muscle tissue is classified into three types:

1. Cardiac
2. Smooth
3. Skeletal.

Learn about muscle types and their functions below

Muscle Types

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Energy Systems

There are 3 energy systems that fuel the body:

1. Phosphagen – short sprints lasting 5-15 seconds
2. Glycolysis – fast intervals of 30 seconds or 2 minutes (1:2 work:rest)
3. Aerobic – Continuous or interval training longer than 2 minutes

Read up on the different systems and how the function below

Energy Systems

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VO2 Max

VO2 Max is the measurement of the maximum amount of oxygen that an individual can utilize during intense, or maximal exercise. It is measured as milliliters of oxygen used in one minute per kilogram of body weight.

An athlete’s VO2 Max score is generally considered by exercise physiologists as one of the best indicators of the athlete’s cardiovascular fitness and aerobic endurance. Theoretically, the more oxygen you can use during high-level exercise, the more ATP (energy) you can produce. This is often the case with elite endurance athletes who typically have very high VO2 max values.

Learn more on how to improve your VO2 Max read below

VO2 Max

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Heart Rate Zones

A well rounded program includes a variety of training zones. Each zone is responsible for a specific outcome – recovery, lactic acid training, endurance training, fast twitch or speed training, etc. . .

The different training zones will be explained in more detail when we talk about programming.

Read up on the different zones and their training adaptation below

Heart Rate Zones

Movements

The following sections are all part of the CrossFit Level 1 Handbook. Become familiar with the primary points of performance for each movement.

1. CrossFit Methodology . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . pgs. 1 – 33
2. Squat . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . pgs. 68 – 81
3. Overhead Movements . . . . . . . . . . . . . . . . . . . . . . . . . . . . . pgs. 82 – 85
4. Deadlift . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . pgs. 86 – 90
5. Medball Clean . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . pgs. 91 – 95
6. 9 Fundamental Movements Points of Performance . . . . pgs. 105 – 114

CrossFit Level 1 Handbook

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Olympic Lifting

Olympic Lifting or Weightlifting the sport is composed of 2 movements, the clean & jerk and the snatch. They are also common barbell movements seen in crossfit. Familiarize yourself with the primary points of performance for the Clean & Jerk and the Snatch below.

Clean & Jerk

The Snatch

Assignments

Please complete each assignment to the best of your ability to showcase your understanding of each topic.

The Process

1. Create a google drive folder for all of your PCD Assignments and share with [email protected].

2. Label your folder – First Name Last Name PCD (Ex: Stephanie McCarthy PCD)
3. Create new document for each assignment and keep in your PCD Folder.
4. Upon completion of each assignment share or comment on your doc to notify me that it is complete.

Please email [email protected] if you have any questions.

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Assignment #6

Answer the following questions as detailed as possible.

1. What is the importance to training in understanding the different muscle types?

2. Give 2 examples of each energy system as seen in crossfit.

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Assignment #7

Take one of the evaluations you have already completed and answer the following questions in relation to the workout of the day.

1. Write the workout of the day you will be referring to for the following questions.

2. Anatomy & Physiology: Pick a movement from the workout and list the prime movers of that movement.

3. Energy Systems: What are the energy systems required of the workout for each part?

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Assignment #8

Choose 3 of the 9 Fundamental Movements and video yourself coaching to the video as if it is your class by using the points of performance for each.

Upload your videos to youtube, vimeo, etc. . .

I highly suggest doing this with a friend or classmate to help with the videography. It does not have to be perfect. The point of the exercise is repetition of verbalizing and explaining how to do a movement.

Practicals

You are responsible for completing a minimum of 9 practical evaluations throughout the course. To get the best understanding of the various coaching styles and different program vibes, we want you to evaluate the following classes and class times. These can be done in any order throughout the 9 weeks.

1. 5:30am Performance Class wth Chris (Monday or Wednesday)

2. 10:00am Health Class

3. 12:00pm Performance Class

4. 4:15pm Active Class

5. 4:30pm Health Class

6. 5:30pm Sweat Class

7. 5:30pm Health Class

8. 5:30pm Sweat Class

9. 9:00am Saturday Health & Performance Class

On top of evaluating most of our class times, make sure you get a chance to coach every coach to see how the same thing can get coached and communicated a variety of ways.

Reading the Program

Tempos, reps, sets, etc.

Tempo

The purpose of tempo training is typically to increase the time under tension to effect strength, but there are a lot of other reasons for tempo training:

1. Improved body awareness
2. Improved control of lifts.
3. Development of connective tissue strength.
4. Improved stability.
5. Focus on muscular elements versus tendinous elements (a slow, controlled motion is going to place more stress on the muscles, whereas a bouncy or ballistic motion will place more stress on the tendons, etc.).

Reading the tempo

30×1

3 – The first number is the eccentric part of the movement
0 – The second number denotes any pause at midpoint
x – The ‘x’ is always the concentric or lifting part of the movement
1 – The last number denotes any pause at the top

Reading tempo’s are fairly easy for things like squats and pushups, because the initiation of the movement is the eccentric part and therefore the beginning of the movement and first number of the tempo.

Things get a little more challenging to read when you have things like deadlifts and pull-ups where the first part of the movement is the concentric part of the movement. When following the same tempo for a pull-up – 30×1 it will follow this format if starting from the beginning of the movement:

x – The concentric part of the movement is from hanging to pulling the chin up over the bar.
1 – The pause at the top is the hold with the chin over the bar
3 – The eccentric part is the lowering back to hanging
0 – The last number shows how many seconds in the hang before completing the next rep

Time Under Tension

Time under tension is critical for maximal strength development because training at the lower speeds create more metabolic adaptations. There are parameters to the length of time under tension

1. For relative strength the time under tension should not exceed 20 seconds.
2. For absolute strength the time under tension should not exceed 40 seconds.

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Reps

Different rep ranges are required for each desired strength and training adaptation.

1-5 Reps

– Maximal Strength: Lifting as much weight as possible for 1-5 reps

– Speed & Power: Lifting a sub maximal weight with the highest speed possible

4-8 Reps

– Absolute Strength:

8-12 Reps

– Hypertrophy: Lifting a light to moderate load creating an extended time under tension

12+ Reps

– Strength Endurance: The ability to produce force for time

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Sets

The sets play a key role in creating the desired training adaptations as well as keeping the athlete safe in training. After understanding the goal and rep ranges, it is important to keep the athlete in the desired training modality through setting the sets.

Sets in weight training protocols:
1. Multiple sets lead to higher and faster rates of gains (multiple exposures)

2. The number of sets is inversely proportional to TUT per set (high TUT – low sets; low TUT – high sets)

3. A large number of sets gets a more favorable anabolic response

4. Multiple sets increase with training age

5. Multiple Sets leads to an increased rate and magnitude of strength/power gains

6. Overtraining/Overreaching? Make sure to decrease sets 1st, not intensity

LIV Programs

Goals

Goal – character first

Periodized – No

Program Format Skill based on accumulating stars (Skills)

Program and Character lecture are a 1 month focus

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Sweat Goal – Fat Loss, improved speed, balance, coordination, strength, stamina

Periodized – No

Program Format Weekly Testers (every 12 weeks)

Format:
– Part A: Functional Strength
– Part B: Aerobic Training

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Health

Goal: Longevity, build on Sweat foundation, improved skill Introduced to Barbells and other higher skill movements

Periodized – No

Program Format 6-9 week cycles

Performance

Goal: Sport, build on Heath, higher skill, higher intensity, increased load

Periodized – Yes: around the Open

Program Format 6-9 week cycles based on peaking / training for the CrossFit Open

The Process

The triple check system

Phase 1 Macro Planning

Set up the framework for each program based on goals and periodization.

For example:

The performance program is periodized around the CrossFit Open so the programmer will plan the building process to from one Open season to the next. The cycles may look something like this:

Open 2018
Strength
Strength Stamina/Endurance
MAP – Maximal Aerobic Power
Lactate
Mini Strength Cycle
MAP
Open 2019

Whereas the Sweat program is a year round program that needs to consider atheltes of all levels and training age. Their training program will have a base of conditioning with added focuses throughout the year. The cycle may look something like this:

1 mile run & Pullup Strength
2K row & Pushup Strength
Jump Rope & Stabilit

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Phase 2 Macro Planning

Phase 2 of the Macro planning is the building of individual cycles. Once the goal or the program, the time of year/cycle is established it is time to create the plan of the actual cycle. This will be the blueprint for creating the day to day workouts.

Here is an example of a Health cycle:

Monday
A. Back Squat (Relative Strength)
B. Long Metcon

Tuesday
A. Kipping
B. EMOM

Wednesday
A. Deadlifts
B. Interval Sprints (Crossfit Movements)

Thursday
A.Push Press
B. Rowing Intervals

Friday
A. Power Snatch +OHS
B. 8-12 Minutes

Saturday
A. Tag Team

Sunday
A. Endurance Based
B. Post WOD Bodybuilding

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Micro Planning

After the cycle is built, the programming team will develop the weekly workout. This happens about 2 weeks in advance each week so we can make changes based on what is happening in class and how athletes are adapting to the intended programming.

Without going into a full week, here is an example on how the programming is built from the cycle planning.

Monday Goals

A. Back Squat (Relative Strength)
B. Long Metcon

Week 1

Every 3 Minutes for 12 Minutes:
A1. Back Squat 8 Reps @ 65-70%
A2. 15 Banded Terminal Knee Extensions (Per Side)

16 Minute AMRAP:
400m Run
30 Russian Twists
20 Walking Lunges
10 Sprawls

Week 2

Every 3 Minutes for 12 Minutes:
A1. Back Squat 6 Reps @ 72-77%
A2. 15-20 Banded Terminal Knee Extensions

16 Minute AMRAP:
10 Slam Balls
20 Walking Lunges (Bear Hug Meball)
30 Medball Push Passes
400m Medball Run

Week 3

Every 3 Minutes for 12 Minutes:
A1. Back Squat 5 Reps @ 78-83%
A2. 15 Banded Side Steps Per Side

For Time:
600m Run
30 Box Jumps
30 Wallballs
30 Rotational Slam Balls
400m Run
20 Box Jumps
20 Wall Balls
20 Rotational Slam Balls
200m Run
10 Box Jumps
10 Wallballs
10 Rotationals Slam Balls

You will notice how the back squat and workout progress throughout the cycle.

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Review Process

After the programming team is done creating the workouts for the upcoming week they send it to another team member to review the program with a fresh set of eyes. The review team is responsible for looking for the following:

1. Overload or Over programming

Is there hinging 3 days in a row?
What about too many complex movements in one day?

Some movements are tricky where they are not inherently what they seem to be. For example, rowing may seem like a metabolic piece, but when coupled with KB Swings, Medball Slams, Deadlifts, etc it can place overload on hinging and put the athlete at risk for injury.

The same goes for over programming. As coaches, you want to have the opportunity to coach versus instruct athletes on higher skill movements. The review team is responsible for making sure there is appropriate time to teach or focus on those movements.

2. Equipment Needs

When reviewing programming we base everything off of having 20 people in class. Since we do not have 20 of most pieces of equipment, we have to make sure the workout is programmed in such a way to share equipment efficiently.

The usability of the equipment is also a factor. Having wallballs, pull-ups, and rope climbs in a workout would not workout well as they all use the same space on the gym floor.

3. Balance

Does the workout follow the program and cycle goals?
Are there any movements or modalities that have been omitted?
Are we doing wallballs 2 times in a week where it could be changed to another similar movement like thrusters?

4. Fun Factor

At the end of the day, we want this to be the best hour of their day so there has to be some fun factor involved. Many times that comes in the form of workout format.

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Data Input & Second Review

The final step is inputting the workouts in Zen Planner. This is done by another fresh pair of eyes to offer one last look at the program before it is seen by the athletes