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 get a lot of requests for people wanting a short gymnastics program to help them address some of their major CrossFit weaknesses. I’ve put together a 3 week program that focuses on handstand work just for that. It can be performed alone or as supplementary skill work depending on your skill level. Regardless of your skill level, this will be a challenging and rewarding way to improve your skill work for CrossFit.
If you are interested in purchasing this program, send me an email at firstname.lastname@example.org. I’ll send you a paypal request and once you pay, I’ll email you the program.
This one’s for JB!
Harpa Snatch PR
Emily 3 Position Snatch 93lbs
Emily Snatch Double
Emily 3 Position Snatch
Emily 93lb Snatch
Ways to get more Vit D
Emily 108 snatch miss