Top Notch Podcast > Episode 10 – How is programming done at CrossFit Regeneration?
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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.
- Starting around Christmas in the Winter, we start prepping for the Open.
- After the Open in the Spring, we want to have fun and take a break from the rigid training structure.
- Summer we work on improving our base levels of strength, power & speed.
- 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.