CrossFit L2

CrossFit L2

lecture 1

6 Attributes of Effective Training

Teaching

  • Knowledge
    • Things you gain through watching or studying
  • Communication
    • transfer of knowledge
    • How
    • Layer in points of performance (PoP)
    • Process
      • Tell
      • Show
      • Do
      • Check
    • Do the Process as you keep layering PoP
    • Be simple in how you teach
  • Seeing
    • Determine sound from unsound movement
      • need to know what is good and bad
    • Types
      • Static positions
        • Easier to see because there’s more time there
        • Scan for faults all around the room
      • Dynamic transitions
        • Movement in between static positions
        • Faster
        • More complex
        • When correcting, watch one person at a time
    • watch more people move
  • Correcting
    • Cues
      • Use those that are successful
      • Qualities
        • Short
        • Specific
        • Actionable
        • 95% of the time should be this format
      • Good format
        • body part, and direction
      • Types
        • Verbal
        • Visual
          • Hyper exaggeration is useful here
        • Tactile
    • Triaging
      • Order of operations when correcting movement
        • Safety of the back is the biggest one
        • Find cues that address multiple issues
    • Balance relentlessness and acknowledgement
      • Relentless
        • Stick with the athlete until you know the athlete isn’t going to get any better in the moment
      • acknowledgment
        • Tell them what the did well
        • Where you saw them improve
  • Group Management
    • Optimizing client/athlete experience in the gym
      • Plan ahead
        • Lesson planning!
        • You will always be better
      • What goes into every single minute for the class
        • Warm up
        • Points of performance to work on
          • Cues that you’re going to use
  • Presence & Attitude
    • required to be great at coaching
      • Care
      • Empathy
      • Passion for Service
    • It’s all about connecting with an athlete
      • Figure out what they want
      • Type of communication
        • Stern
        • Motivating
        • Encouraging
    • “Be the big YOU”
      • Dial up your personality at 10
      • Steal a little bit from other coaches that you lack
  • Demonstartion
    • Movement
      • Demo
        • Do it well
        • Do it poorly
      • Goal is always to show you’re working towards better movement
    • Lifestyle
      • Following the program
      • Nutrition

Lesson Plan

  • Demo
  • Set up
    • Start with feet under hips
      • find this by giving a few hops
      • That’s your jumping stance
  • Progression
    • Jump and land with hands at sides
      • Foot work
        • Move the feet
        • lets hear those feet in the landing position
    • Jump and land with hands at shoulders - Dip and drive - Keep torso
    • Jump and extend the arms after the hips open
      • Full extension
    • Drop jerk
    • Push jerk
  • Take away
    • Simplify!
    • What’s the reason behind each movement
    • What is most important in the movement

Common Movement Themes

  • The road map to seeing better
  • Benefits
    • Performance
    • Safety
  • observe
  • Faults
  • Themes
    • Midline stabilization
      • Transition of force through the body
      • force transfers with a tight core
      • nuetral spine
        • Pelvis stays in line with it
      • faults
        • Flexion of the spine
          • Deadlift
          • Frontsquat
        • hyper extension
          • Overhead
      • small number of acceptable deviations
    • Core to extremity
      • Hand of between high force movers to high velocity movers
        • Fv -> fv - fV
      • from core to limbs
        • “wave of contraction”
      • faults
        • Arms pull early
          • Bar will look further away
    • Balance about the frontal plane
      • Divides athlete in half from the mid foot
      • Most efficient path to apply more power on an object
      • Looking at the athlete and the object
      • Question
        • Mobility issue with people
          • Trade off on having the work on the movement and switching to another lift so they can move load
    • Posterior chain engagemnet
      • Utilize the strong muscles on the back side
        • They are the big muscles and power output
      • leverage backside of the body means more balance
      • Pressure in feet
      • Knees track with toes
      • Hips always extend first
        • Then knees
        • Then ankles
    • Sound hip function
      • Hips have the ability to produce the most force in many movements
      • ‘Muted hip’
        • No hip flexion
      • extend hip quickly
    • Active shoulders
      • Natural and neutral position
      • Provide pressure against the load
      • “Yielding to load”
      • Internal rotation
      • Contrived positions
        • ‘Pinch your shoulder blades together’
        • Neutral, not over engaged
    • Full range of motion
      • Natural anatomical end ranges
        • Build flexibility and strength in end ranges
      • Strengthening end range of motion is rehabilitative
    • Effective stance
      • Feet under hips
        • Most powerful position
      • Shoulder width
        • More range of motion for hips to drop for squatting
      • Feedback

  • focus on how when focusing on pop
  • Look for one thing
    • Don’t respond to what is happening
  • 22 filler word
    • Be intentional with filler words
  • check backs after correction
  • Don’t have to move perfectly in the progression

Nutrition

  • Behavior change
  • Dr. Albert Bandera
  • Self efficacy
    • The belief in oneself that you can make the change
    • Ways to gain self efficacy
      • Mastery experiences
        • Small wins on a day to day basis
        • Fast iterations towards the goal
      • Vicarious experiences
        • Testimonials
        • Be around people that show you it’s possible
      • Emotional and physiological satates
        • States of mindset
          • Anxiety
          • Depression
        • having empathy for those stages/mindsets
      • verbal And social persuasion
        • supporting clients through this process
        • Educational pieces
    • goal is to balance the aspects of self efficacy as going through stages
    • stages
      • Contemptlation
        • Recognize problem
        • Desire to make the change
        • Take away
          • Educate!
            • Small talks
              • Types of foods
                • Examples
                • What are you eating?
              • Meal prep
                • Maybe the don’t eat
                • Quality is best early on
            • larger lectures
              • Make a food log
        • perception is reality
        • They know they have a problem but not a high definition solution
      • Action
        • Change is happening
        • Connect them with people who walk the walk
          • Testimonials
          • Before/after success stories
        • Lead by example
          • People are watching
        • Direct vs. progressive approach
        • Accountability and feedback are critical’
      • Maintenance
        • Healthy skills aquired
        • long-term sustainability
        • Continue to educate
          • Emotional and esteem support
          • Informational
        • show them the data
          • Progress through numbers

Programming

  • It’s all about Fitness
  • What builds fitness
    • Variance
    • Intensity
  • secondary to
    • Effective programming
    • Consistency
    • Intensity that workouts are done at
    • Effective scaling
  • Analyze the effectiveness
    • Measure
      • Benchmarks
      • Have to look at a lot of different time and modal domains
      • Improved performance markers
      • Improved health markers
      • Developing skills
    • Log books
      • Software
      • Whiteboard
    • target weakspots
      • if you spot a weakness, add movements that build capacity in that area
  • Create Variance
    • (F*d) / t = Power === Itensity
      • drives results
    • Vary
      • loads
      • duration
        • 15 minutes or less
      • Reps
        • Task priority
          • More intensity
      • Movements
        • Couplets
        • Triplets
        • Singles
        • full body / high power movements
        • Complimentary movement functions
  • Scale Effectively
    • Preserve the stimulus of the workout
    • Match the relative intensity of the athlete
    • Populations to scale for
      • Beginners
        • New to crossfit
        • Scale intensity
        • Minimize load
        • Minimize number of reps and time domains
        • Scale the range of motion or movement mechanics
      • Intermediate
        • 6 months - 3 years
        • Maybe they Rx some things
        • Provide scales that actually challenge them
          • Scale the volume
          • Change up the scale to build the different skills of a movement
      • Advanced
        • 3+ years of CrossFit
        • also need scaling
        • Scale them down and make them work on mechanics
        • “Do reps unbroken”
      • Injured
        • Keep them coming in from the gym
        • Work on one side
  • Address Weaknesses
    • Build in skills
      • Warm ups
      • Cool downs
        • Skill development
          • Rope climb work at the end
          • Getting under the bar
    • Keep id’ing new weaknesses
    • Shouldn’t steal from the focus of the workout

      Lesson planning

      21-15-9
      Bar Muscle Up
      Push Jerk (105/155)
      
  • a skill to be developed
  • Session elements
    • Intro / whiteboard brief
    • Warm up period
      • General warm up
      • Specific warm up
      • Break
    • Workout itself
    • Cooldown
  • Timeline
    • Determin Stimulus
      • Basic math method
        • BMU
          • 3-5 seconds per rep x 45
          • 2:15 - 4:45
        • Push Jerk
          • 2-4 second per rep x 45
          • 1:30 - 3:00
        • Total
          • 3:45 - 7:45
        • Transitions
          • 15 seconds Per transition
          • 5 tranistions
          • break up into 2 sets
          • Total now
            • 6:30 - 10:30
        • Movement interference and high skill
          • Always takes a little longer than needed
          • 8:00 - 14:00
      • Walk through the workout as the athlete you’re programming for
    • Determine the timestamps
      • Initial structure
        • 0
        • 5
        • 50
        • 60
      • Non- negotiable time stamps
        • 03 - Brief
        • 05 - Transition
        • 34 - pre-WOD break
        • 38 - workout
          • 14 minute the cooldown time
        • 52 - cool down
    • Warm ups
      • Within the 5 - 38 time stamps
        • 10 - general warm ups
        • 22 - Push Jerk
          • 7 teaching minutes
          • 4 logistics
        • 32 Bar Muscle up
          • Climbing pull up drill
        • 34 - test round
      • General warm up
        • Super general
    • Cool down
    • Return to homeostasis
  • Brief
    • What it is
    • Stimulus
    • Scaling options
    • Injuries
    • Directions for next steps
    • Tip of the iceberg
      • Don’t spew knowledge.

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