TNP Episode 10 – How is programming done at CrossFit Regeneration?

Top Notch Podcast > Episode 10 – How is programming done at CrossFit Regeneration?

Show Notes

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What is Charlie’s process for doing programming and writing workouts?

  • The process has changed dramatically since the gym opened.
  • As Charlie learns more things and CrossFit changes, the programming changes.

What’s the high-level purpose of CrossFit Regeneration programming?

  • Targeting the ten general physical skills and energy systems (listen to Episode 2 – What is Fitness).
  • We are aiming at increased work capacity across a broad range of time and modal domains (which is CrossFit).
  • Programming written assuming athletes show up everyday the gym is open.
  • Athletes should try to go to the gym every day but also know when to back off (listen to Episode 6 – Physical Tips for Success).
  • We want to create an engine of high-level skills.
  • Throughout the year, the focus of the programming changes starting with the CrossFit Open.
    1. Starting around Christmas in the Winter, we start prepping for the Open.
    2. After the Open in the Spring, we want to have fun and take a break from the rigid training structure.
    3. Summer we work on improving our base levels of strength, power & speed.
    4. Fall we want to get really strong.

Specifically, what’s Charlie’s process for writing workouts week to week?

  • The skeleton of the programming is completed. He just fills in the meat of the workout each week.
  • He knows the days, percentages, sets and rep schemes for each week to match the high-level structure.
  • He tries to do a week in advance, but looks at how athletes respond to workouts throughout the week to make potential adjustments.
  • He feels responsible because the athletes in the gym trust him with their fitness.
  • Coaches at Regeneration feel like its better if athletes walk out with a smile rather than a limp.

CrossFit.com posts a WOD. Why doesn’t Charlie just use that for programming?

  • CrossFit HQ has a great system which posts a simple WOD.
  • Social pressure from our gym community forced Charlie to add the things we like into our daily programming.
  • CrossFit.com is purely general physical preparedness where at CrossFit Regeneration we structure our year with different things to focus on.

How did the A, B, C, D levels in the programming at CrossFit Regeneration get started?

  • Coaches Charlie, Zach and John Britton discussed reworking the general programming to target athletes at different levels back in 2014.
  • Linear progression is the main idea (see Mark Rippetoe’s “Starting Strength” and Milo of Croton).
  • A & B athletes (mainly beginners) should stay at those levels until they no longer get benefits of those levels while slowly increasing weight in lifts.
  • Allows a greater focus on fundamentals before progressing forward with exercises.
  • Each level typically has its own unique differences and is scaled to the experience of different athletes.

A special scientific experiment. Listen closely.

Putting all the programming puzzle pieces together.

  • There’s a time and a place for each workout.
  • The programming is like assembling a puzzle in that Charlie tries to find the best place to fit in specific workouts.

© 2015 – CrossFit Regeneration