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.

CrossFit L2

lecture 1

6 Attributes of Effective Training

Teaching

Lesson Plan

Common Movement Themes

Feedback

Nutrition

Programming

Lesson planning

Notes mentioning this note

Join the Newsletter