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Running a CrossFit Facility Tips and guidance on how to open and operate a CrossFit gym.

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Old 12-29-2008, 08:37 AM   #1
Michael Halbfish
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Bootcamp programming

Funny how things happen. After posting about bootcamps yesterday, I showed up at the gym where I train. The manager asked me if I would teach a boot camp class. Now, I need to come up with programming ideas, and other ideas for how to run it. A bit earlier than I planned, but I'm gonna make it happen. Any suggestions or good resources would be appreciated.

I'd like to organize a list of crossfit workouts that can be adapted to bootcamps with lots of people and requiring minimal equipment (suggestions appreciated).

I'm also looking for partner exercises, group/team activities, and other ways to make this interactive.
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Old 12-29-2008, 01:31 PM   #2
Jeremy S Barnett
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Re: Bootcamp programming

Truck Push: One team in front and one team in back. Two people from the team in back push the truck 40 yrds then two people from the other team push the truck back 40 yrds. The first 4 people that pushed the truck will then run 1 lap around the building (get ready to repeat another round)

Tire Flips: 200lb. tire 10 flips/team with two people flipping back and forth to each other. Then lateral shuffle to end of parking lot and back. Repeat 2 more rounds.

Both Teams: 1 min. / exercise, 20 sec. rest then repeat 2 more rounds

Push Ups + Band Rows + Jump Squats (or squats)
__________________________________________________ ______________Sat. 9-6-08 BOOT CAMP.:

Warm-Up: 1 Round

High Knees slow/fast + Shoulder Circles + Squats + Lateral Shuffle + Bear Crawl + Lat. Plank Walks

W.O.D.: Work with a partner. 1 min. per exercise per partner. Each partner will complete 2 Rounds per exercise.

Push Ups + Sit Ups + Band Rows single arm + Burpees + Leg raises + Planks
__________________________________________________ ______________Sat. 8-30-08 BOOT CAMP:

BOOT CAMP Warm Up: 10 min.

BOOT CAMP: (Two teams complete for best time)


Each team member must complete 3 rounds of:

200m. – Row

100 yrd. Sprint Relay (Must touch partners hand before partner can start)

10 – Tire Jumps

20-Push Ups

30-Sit Ups
__________________________________________________ ______________Boot Camp: 6 rounds of:
Truck Pull 100'
200 yrd. Sprint
4 Tire Flips 200lb. Tire
10 KB Push Presses
20 Dips
__________________________________________________ ______________Murph=

1 mi. run + 100 Pull Ups + 200 Push Ups + 300 Squats + 1 mi. run



Mini Murph=

4 laps around bldg + 75 Pull Ups + 150 Push Ups + 250 Squats + 4 laps around bld



Micro Murph=

2 laps around bldg. + 50 Pull Ups + 100 Push Ups + 200 Squats + 2 laps around bldg.


OPTIONAL W.O.D. if WEATHER is POOR

W.O.D.: Complete 5 Rounds

Wall Ball Shots 20

KB Carry or Sandbag Carry Up/Down Stairs

Pull Ups 20

KB Carry or Sandbag Carry Up/Down Stairs
__________________________________________________ ______________Sat. 8-16-08 BOOT CAMP:

Truck Push: 6 x 100’ then run 100 yrds. (get ready to repeat)

Tire Flips: 200lb. tire 4 x 4 flips

(This section is indoors)

KB Push Press: 5 x 10

Dips on rings, parallet bars or dip bar): 10 x 10 (100 total BABY!!)
__________________________________________________ _____________
“FIGHT GONE BAD”

Row for calories
Wall Ball Shots (as many as possible)
SDLHP (as many as possible)
Tire Jumps (as many as possible)
Push Press (as many as possible)
__________________________________________________ ______________Sat. 6-21-08: W.O.D.: CrossFit Boot Camp Warm up:
Jumping Jacks 30 sec.
B.W. Squats 30 sec.
Mountain Climbers 30 sec.
Burpees 30 sec.

Ladder Drills + Lateral Shuffles 5 min.

W.O.D.: Each team must complete each exercise station 2 x’s as a team before moving to the next exercise station. First team finished WINS!! (All stations must continue exercising until a team member completes the truck push/pull. Continue repeating until all team members have pushed/pulled the truck 2x’s, then switch stations)

Station #1: MB Chest Pass + Overhead Reverse Pass + Between Leg Pass

Station #2: Dips

Station #3: Truck Push down & back (50’ each direction, 100’ total)

Station #4: Row + Crunches + leg raises

Station #5: Run 1-Lap around parking lot

Station #6: Push Ups + Jumping Jack Squats
__________________________________________________ _____________
(3-Teams Compete to Win)

Penalties for Tire Flip: If a team member needs assistance to flip the tire or the team using the 100lb. tire a 1 min. penalty will be added to the team’s time.

Penalties for Relay Run: If a team member does not perform the run
a 1 min. penalty will be added to the team’s time.

Penalties for Wall Ball Shots: If a team member needs to use a lighter ball than required a 1 min. penalty will be added to the team’s time.

Penalties for Plate Overhead Carry: If a team member cannot complete the overhead carry (i.e. puts the weight down during the overhead walk) or does not perform the plate carry a 1 min. penalty will be added to the team’s time.

Events:

Tire Flips: 2-Team members work together to complete 10 tire flips each. All team members must complete the tire flip before moving onto the next event.

100 yrd. Relay Run: Each team member will run 50 yrds down and back. Then tag the next team member in line to start the next run. All team members must complete the 100 yrd. Relay run before moving onto the next event.


Wall Ball Shots: (Men 20lb. ball, Women 10lb. ball) Each team member must complete 10 wall ball shots before the next team member can start.
All team members must complete the wallball shots before moving onto the next event.

Plate Overhead Carry: (Men 25lb-45lb, Women 10lb. 25lb.) Each team member must carry the plate overhead 50 yrds. down and 50 yrds. back. Then tag the next team member in line to start. All team members must complete the plate overhead carry before moving onto the next event.
__________________________________________________ ______________Sat. 5-31-08 BOOT CAMP
Warm-Up: 15 min. Running Drills & Practice Technique for Boot Camp Exercises

W.O.D.: AMRAP in 40 min. (Partners Boot Camp)
Pair up with a partner. 1 person will complete the course while the other partner guides them through and counts reps. Then they switch and second person completes the Boot Camp course. Both partners must complete AMRAP in 40 min.(1 stop watch per team)
The team with the most rounds completed wins!

START: 40 yrd Dash. + 20 Push Ups on curb + + 10 MB Squat & Presses + 1 min. Bike Standing + 10 each arm- KB Bent Over Rows + 20 Overhead MB Slams + 20 yrd. Lateral Shuffle L&R + 60 Jump Ropes FINISH! Switch Partners

Equipment:
20 cones
3-20 lb. Dynamax Medballs
3-10 lb Dynamax Medballs
1-8 lb. Dynamax Medball
1-4 lb. Dynamax Medball
2-12 lb. Rubber Medballs
2-10 lb. Rubber Medballs
2-8 lb. Rubber Medballs
2-6 lb. Rubber Medballs
4-Spinn Bikes
8-Jump Ropes
6-20 lb. KB's
6-30 lb. KB's
2-40 lb KB's
2-50 lb. KB's
__________________________________________________ ______________Sat. 5-24-08
Warm-Up: 2 Rounds
High Knee Drills + Frankenstein + Single Arm Touch Downs + Squats + Squat Jumps + Toe Taps + Push Ups

Boot Camp: 4 Rounds Best Time (2 teams compete for best time)
20 KB Swings (Women 20-30, Men 40) +
10yrd. KB Duck Walk Shuttle Run (hold between legs) (Women 20-30, Men 50) +
5-Tire Flips + 20yrds Down/Back Plate Overhead Carry (women 10-25, Men 25-45)

Equipment needed:
Kettlebells=4-20's, 30's
Kettlebells=2-40's
Kettlebells=2-50's
Tires=2-200lb. tires
Plates=2-10lb.bumpers
Plates=2-25lb. bumpers
Plates 2-45lb. bumpers
Cones=20
__________________________________________________ ______________
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Old 12-30-2008, 08:43 AM   #3
Mike Maddalena
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Re: Bootcamp programming

There are all kinds of things you can do without any equipment. I've been adapting CF workouts in the park for over a year now and have gotten some great response from my boot campers. Here are a few of the WODs we adapted.

"Boot Camp Fran"
3 rounds, 21-15-9 of:
Squats
Burpees
Railing Pull Ups

"Boot Camp Helen"
3 rounds for time:
400m run
21 jumping squats
12 railing pull ups

"Boot Camp mini-Cindy"
in 10 min., as many rounds as possible of:
5 railing pull ups
10 push ups
15 squats

If you have access to a pull up bar (or even a railing for horiz. pull ups), there are a few Girl and Hero WODs that require little modification other than scaling to fitness level: Angie, Barbara, Chelsea, Cindy, Annie (need jumprope), Nicole, Michael (do weightless good mornings if no GHD), Murph

Once you get going, you'll probably find lots of ways to modify many of the other WODs that Coach puts up.

Good luck!
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"Because life's too short to spend it on the Elliptical."
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Old 12-30-2008, 09:20 AM   #4
Michael Halbfish
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Re: Bootcamp programming

These WODS are great for when I start my own boot camp. I will probably have too many people in my class to do pullups with the Globo Gym boot camp that I am teaching.
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Old 12-30-2008, 09:50 AM   #5
Daniel Freedman
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Re: Bootcamp programming

Lots more ideas in this thread (w/f/s)

http://www.board.crossfit.com/showth...highlight=boot
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Old 12-30-2008, 09:56 AM   #6
Nate Aye
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Re: Bootcamp programming

There's a lot of great stuff you can do for bootcamps, fire team pushups immediately come to mind,

(WFS) http://www.youtube.com/watch?v=axevN...eature=related

If I recall correctly there are a few CF Journal articles with military-esque team workouts given in a combat order format. With stuff like ammo can carries and the like.

Depending on the space and the fitness level of your groups, you have endless combinations of calisthenics, and some more unusual and challenging excercises.

fireman carries
bear crawl
crab walk
low crawl
wheel barrows
farmer carries
stretcher baring type excercises

I could go on all day.
Might I suggest watching the first half of "Full Metal Jacket" for inspiration

Best of luck, and happy thrashing.
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Old 12-31-2008, 09:58 AM   #7
Tish Traster
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Re: Bootcamp programming

Quote:
Originally Posted by Michael Halbfish View Post
Funny how things happen. After posting about bootcamps yesterday, I showed up at the gym where I train. The manager asked me if I would teach a boot camp class. Now, I need to come up with programming ideas, and other ideas for how to run it. A bit earlier than I planned, but I'm gonna make it happen. Any suggestions or good resources would be appreciated.

I'd like to organize a list of crossfit workouts that can be adapted to bootcamps with lots of people and requiring minimal equipment (suggestions appreciated).

I'm also looking for partner exercises, group/team activities, and other ways to make this interactive.
Hi Michael,

Your thinking is on the right track. It's harder to transition the PT client who has never been exposed to the CrossFit method...i.e. time, distance, weight combined...to CrossFit. I had to gradually introduce each aspect of CrossFit to my clients a little at a time. Each PT session, introducing another part of the concept. They get it NOW and appreciate the change and improved physical condition.

However, remember...people in general like and cling to routine...and are resistant to change. Heck, if I wear a blue hat instead of a black one...they ALL comment on my hat! They don't like change. LOL So, the more CrossFit now..the better for you later when you open your box.

Invest in some kettlebells. They facinate the average person and you can adapt most any CrossFit barbell movement to kettlebells...deadlift, snatch, press, push press, push jerk...you name it.

Good luck!
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