I’ve been doing my own programming for awhile and have seen pretty dramatic results with it. For me, programming is probably the most fun thing to geek out on in all of Crossfit. I’m not going to claim to be some sort of programming genie. I’ve had good results, but I think that what you do matters a whole lot less then how you do it.
My goal to be a competitive Crossfitter is a bit ridiculous. 27 is a little late in life to decided to be an athlete and if I was going to win the Games, I probably wouldn’t have ever been picked last for kick ball. However, figuring this out and seeing how far I can get myself and others is a pretty rewarding experience. So even though I know I’d probably perform better if I simply followed OPT or Outlaw or something like that, it wouldn’t be as interesting as figuring it out is.
It’s sort of like with diet. You can say you’re on an athlete’s prescription 40% carb Paleo diet, but if all of those carbs come from dried mango and larabars you’re actions and blocking the results of your program.
Everything posted here will be specifically for me. If you try out one of the WODs or part of it post it to the comments.
Here’s where I’m coming from with my programming. I willfully acknowledge that I came up with any of this. People have been doing strength and conditioning from centuries, so there really is not that much that is new. If it is new, then I probably wasn’t creative enough or smart enough to come up with it. If I was I’d have a mansion in Malibu and only train bikini models.
So if I use a movement, WOD, or even an entire workout from some other site I will freely admit it.
I’m a synthesist by nature and a history major by education. I’m also lazy. So if I don’t have to reinvent the wheel I will not.
My biggest programming influences right now are Crossfit, Crossfit Endurance, Crossfit Football, Outlaw, and Blair Morrison. If that seems like a lot of random and disparate shit, I know it is. I want to give credit where credit is due and these guys all put out great free content on a near daily basis to help those of us who are trying to figure this whole thing out (professionally and as a hobby) a fighting chance to not suck.
I mostly believe in what I was told at my Level 1: The magic is in the movements. If you move like crap, then you will never be good. This means its always important to address mobility, correctives, and weaknesses.
I am not a naturally phenomenal athlete, so working hard on improving my movement patterns and efficiencies is always primary to me.
Here is my pyramid on how an athlete should train:
Here’s a list of the blogs and books that I base what I do on. I’ll try to categories this as best I can for ease of access. These are my resources. I don’t follow any one exactly, but you’ll be able to see their stamp all over everything I do.
The WODs will be posted daily on the blog in addition to whatever other ramblings I have for that day. Hope you enjoy.
I’ve had some shitty luck at Regionals the past two years. Last year, I was proud to be the Team Captain of some of my best friends in the world as we went to West Palm Beach to compete in the Dirty South Regional on CrossFit Inception’s team. Our weekend was unfortunately cut short when none of our girls could snatch the 70lb dumbbell.
It sucked, I got really, really, really drunk. I couldn’t get mad at anyone, not even the evil Dave Castro. Everything was fair and we failed to meet a standard. There was really no way to...
Emily clean pull+clean+2 front squat
One of the cool things about the Power Athlete Team Competition was that every lift was videoed and posted online to watch.
Here are my three back squats. This was a big PR for me and I actually looked good doing it. They still looked like warm up weights.
I could have gone a little heavier, but hey Regionals is in two weeks. Just another day at practice.
So I can’t believe that it took me so long to get to it, but I finally got to review Doug Larson’s Maximum Mobility this weekend. I feel bad because Doug was gracious enough to send me the link after the Garage Games back in February, but hey I had accounting to pass and I don’t think Dr. Turner was going to ask me anything that required a goniometer.
Check out the trailer for it before you read the rest of my blog post:
Long story short, this product is...
Yesterday (actually 4 May), I did the Power Athlete Team Series Competition at CrossFit North Atlanta. Basically, it was a great competition and a lot of fun. It was also really nice not to have to travel or go out of my way or even wake up early to do a great competition.
My team, CrossFit North Atlanta CockDiesel was using it primarily as practice for Regionals coming up in two weeks.
I’d like to thank Burke for setting up the whole thing. Also to Travis for hosting it and Baker and the rest of the sponsors for making it happen.
Hey Yo Matt:
Can you explain the difference of lifting for volume and the metcons involving weight lifting. People seem confused when I try to explain it.
Basically the question that coaches get all the time is: “can’t I just get strong from doing metcons? Why do I have to do strength?”
The short answer is no, no you cannot just get strong from Metcons.
There are dozens of psychological and physiological adaptations that occur during strength training that will NOT and do NOT occur when your major limiter is your breathing....