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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.

TNP Episode 3 – The story of how CrossFit Regeneration came to be.

Top Notch Podcast > Episode 3 – The story of how CrossFit Regeneration came to be.

Show Notes

Sponsored by: Whetstone Barbell Club

John and Charlie talk about the type of CrossFit at CrossFit Regeneration, how Charlie started the gym and how it has grown.

Charlie’s Ironman Experience

  • Nasty rumor about Charlie back in the day: he hated fitness (after doing the Ironman).
  • Charlie signed up for the Ironman on a whim.
  • Spent a year training to go forward slowly without stopping.
  • He was relieved it was over and done with.
  • His personal training clients noticed he was beat down.

Charlie finds CrossFit (but didn’t know it was CrossFit)

  • A friend noticed he was down and told him about Brass Ring Fitness (www.brassringfitness.com).
  • First weekly workout was a 400 meter lunge. He thought it was a joke, until actually doing it.
  • As a personal trainer, he was told to stay away from CrossFit because only the crazy people did it.
  • Got a small group of friends together in a buddy’s garage and trained them for free using the Brass Ring program.
  • The Chief workout (www.crossfit.com/mt-archive2/004152.html).
  • Realized he had turned into one of those crazy CrossFit people and began researching the CrossFit Journal (journal.crossfit.com).
  • Nasty Girls CrossFit video (www.youtube.com/watch?v=i0nPnElcqgU)
  • They were filling up the garage and Charlie started looking for a new place.

Charlie opens a CrossFit gym

  • He had zero dollars and a lot of dreams but decided to open a gym.
  • Gym lived off Ruckriegal Parkway for 3 years. Opened the new gym off Plantside Drive this year.

How did they choose the name “Regeneration”?

  • “The Kingdom” was what they decided on, but the name was already taken by another CrossFit gym.
  • Then the word “regeneration” came up.
  • From the Bible, regeneration is when God comes back to make the world better than it was when it started.
  • People would come in and not be able to do a pull-up, but now they can. They went through a regeneration.

What does the CrossFit Regeneration logo mean?

  • First logo was an angry bear with wings. Loved it, but it didn’t describe us as a culture.
  • The new logo signifies something new, rising up and becoming stronger, better and healthier than before.
  • Logo feels like an upward trajectory which should mirror the path athletes have in the gym.

The old gym vs. the new gym

  • Don’t complain about the AC. 😉
  • It was our home and we loved it, but it was dirty and was like a giant garage.
  • The gym went through a regeneration of its own.

Murals on the walls

  • Challenge now is to make the new gym our home.
  • Stephen Block has added so amazing murals to the gym walls.
  • “Fitness in 100 words” (crossfit.com/cf-info/start-how.html) mural is on the wall to keep them motivated, inspired and educated even when they’re outside of the gym.

The CrossFit Regeneration elevator speech (why is CrossFit special here?)

  • You can do CrossFit anywhere but people choose to be at Regeneration.
  • We have incredible coaches and good systems in place in the new gym.
  • This is a very special place where people can be encouraged, educated, motivated and get it great shape with their future best friends.
  • Being around other people in the gym community helps draw out the best in ourselves.
  • We have spectacular folks who frequent this gym.
  • If you have pictures or a story of your own personal regeneration we’d love to hear about it.
  • Contact us via Twitter (twitter.com/topnotchpodcast) or via the CrossFit Regeneration Facebook group page.