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Old 08-25-2009, 04:58 AM   #1
Tish Traster
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Seeking Programming Mentor

This might be an unusual request, but would any of you more experienced affilate coaches be willing to review my programming from the past two months and critique it for me? If you have the time...and I know how valuable your time is, just send me a p.m. and I will email it to you in calendar format, easy to review and read.

Again....striving to be a better coach and trainer every day.

Thanks again, Tish
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Old 08-25-2009, 06:49 AM   #2
Robert D Taylor Jr
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Re: Seeking Programming Mentor

Quote:
Originally Posted by Tish Traster View Post
This might be an unusual request, but would any of you more experienced affilate coaches be willing to review my programming from the past two months and critique it for me? If you have the time...and I know how valuable your time is, just send me a p.m. and I will email it to you in calendar format, easy to review and read.

Again....striving to be a better coach and trainer every day.

Thanks again, Tish
I'm not the guy to do this Tish, but the fact you're willing to ask says wonders for you as a coach IMO.
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Old 08-25-2009, 07:53 AM   #3
Jeremy S Barnett
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Re: Seeking Programming Mentor

Sorry I don't have much time to look into your programming but here is some of what I have been doing in my gym. Feel free to use it or modify it if you like.
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File Type: doc 5-19-08 CF W.O.D.'s.doc (285.5 KB, 410 views)
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Old 08-25-2009, 12:46 PM   #4
Andrew Vincent
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Re: Seeking Programming Mentor

Here is a link to another thread: http://www.board.crossfit.com/showthread.php?t=43887

Myself and a few others were trying to take a "scientific approach" to the Programming Problem.

We are looking at each WOD as made up of:
G - Gymnastic/Body weight
W - Weightlifting
M - Modal (Run, Row, etc.)

So "Cindy" would be "GGG" and "Fran" would be "WG"

Of the 235 Main Site WODs I looked at:
58 are Rest Days
44 are W (e.g. Back Squat 5-5-5-5-5)
19 are WG (e.g. "Fran")
12 are GGG (e.g. "Cindy")
12 are WWW (e.g. "Shoulder Press, Push Press, Push Jerk")
12 are M (e.g. "Run 5k")
8 are WGG
8 are G (e.g. "Do one Pull-Up on the Minute...)
8 are GG
8 are MG (e.g. "Run 400m and 50 Squats")
6 are GGGG
6 are MWG
5 are Chippers (e.g. "Filthy 50")
and ~20 workouts of random construction

Bottom Line: If you want to see the same success that the Main Site sees, follow these rules:
1) Keep it Simple, stick to your couplets and triplets ~ 1/2 the time.
2) Remember to "program" Rest
3) Go heavy ~ 1/4 of the time
4) Do a Chipper no more than once a month
5) Play with "AMRAP" and "For time:"

Caveat: I am still trying to figure it out myself....

I hope this helps, I am open to feedback and criticism.
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Old 08-25-2009, 04:41 PM   #5
Katrina A. Burton
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Re: Seeking Programming Mentor

I would suggest visiting OPT's blog:
optimumperformancetraining.blogspot.com

With 4 males and 1 female in the top 16 as well as a top affiliate team using his programming from that blog, I know it's some of the best out there.
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Old 08-25-2009, 09:24 PM   #6
Gant Grimes
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Re: Seeking Programming Mentor

Quote:
Originally Posted by Tish Traster View Post
This might be an unusual request, but would any of you more experienced affilate coaches be willing to review my programming from the past two months and critique it for me? If you have the time...and I know how valuable your time is, just send me a p.m. and I will email it to you in calendar format, easy to review and read.

Again....striving to be a better coach and trainer every day.

Thanks again, Tish
Interesting, Tish. I'd suggest adding a few items to this exercise.

You should make a short list. Don't post it or send it out to your respondents yet.
1) What performance goals did you have for your trainees over the last 60 days?
2) What adaptations was your program designed to produce?
3) How did you measure it?
4) Did you meet your goals?
5) Did your program produce the desired adaptations?
6) Did it produce any other adaptations? What were they?
7) Were there any surprises (positive or negative)? What were they and why did they happen?
8) Was this appropriately difficult for the level of your trainees?
9) Were there any overuse or other injuries? Why?
10) Did your trainees improve--both the desired adaptations and GPP (if you wanted that, too)--over the last 60 days? Why or why not?

Your respondents should answer the following questions before consulting with you.
1) What is this program designed to do?
2) What adaptations will this program produce?
3) Is the programmer's intent clear?
4) What level of trainee is this designed for? Is it scalable?
5) Is this safely designed?

**The answers to all of these should be obvious to the person reviewing.**

Your respondents should answer the following questions after consulting with you.
6) Is this program effective for producing the adaptations desired by the programmer?
7) How could the program be more effective?
8) What WODs are unnecessary or counterproductive given the training goals?
9) Will there by any unintended consequences or adaptations as a result of this program? What?

Last edited by Gant Grimes : 08-25-2009 at 09:36 PM.
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Old 08-25-2009, 10:54 PM   #7
Joshua Murphy
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Re: Seeking Programming Mentor

great questions Gant!
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Old 08-26-2009, 10:17 AM   #8
Tish Traster
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Re: Seeking Programming Mentor

Thank you all so much. Gant, I have asked myself many of those questions and many I haven't even considered. Thank you for this great evaluation tool.

I'm very concerned about RUI/RSI and want to be sure I'm programming correctly to avoid this. I had a couple of elbow and shoulder complaints a month back. Seems to have resolved now. Reviewing the programming for that month, I can't really see anything specific that would have caused it, but I'm sure it was in the programming. Three clients suddenly presenting the exact same complaint is just too coincidental.

Lots of valuable information here, Thanks again.
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Old 08-26-2009, 10:19 AM   #9
Tish Traster
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Re: Seeking Programming Mentor

Quote:
Originally Posted by Katrina A. Burton View Post
I would suggest visiting OPT's blog:
optimumperformancetraining.blogspot.com

With 4 males and 1 female in the top 16 as well as a top affiliate team using his programming from that blog, I know it's some of the best out there.
Great sight! Thanks Katrina.
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Old 08-26-2009, 10:58 AM   #10
Justin Cole
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Re: Seeking Programming Mentor

Try using the Theoretical Template for CrossFitís Programming by Coach Glassman in the Feb 2003 issue of CrossFit Journal. His theory may have been updated by now, but it is a great gauge.
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