By Jason Brown, owner of CrossFit 781 Over the past decade, CrossFit’s growth has been explosive and there is no slowdown in sight. Since I started CrossFit in 2006, I’ve noticed a trend in our community: new box owners brimming with excitement and passion for running a new business, for training people and for helping others, but some without the experience to properly program for the wide range of athletes at their box. As someone who has been working hands-on in the strength and conditioning community for over 12 years, and in CrossFit for nine years with a portion of that time spent at a competitor level, I’ve amassed plenty of tried and tested learnings and best practices for training a full range of athletes – from the most green to the most seasoned. Through my own trial and error during the past eight years, I have developed a program template that hits each of the objectives for my own training and the training of the hundreds of athletes that come into our gym each week as well as those who have hired me to develop their own personal training programs – it all comes down to balance. Through a long period of trial and error, I experimented with various templates to avoid overtraining and keep myself, as well as members of my box, progressing. Overall, I knew there was a better way and I knew my background in strength and conditioning would give me an advantage to determine the right template. Structure is Key I started out with the mindset of trying the keep the programming as balanced as possible where randomness was seldom and I was determined to find a system that made the most sense from many perspectives. One of the first templates I started out with looked something like this: Monday: Strength>Knee Dominant>5-10m metcon Tuesday: Gymnastics>Vertical Pushing>10-15m metcon Wednesday: Strength>Hip dominant>5-10m metcon Thursday: Gymnastics>Horizontal Pull>15-20m metcon Friday: Strength>Knee ...
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