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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 10-18-2007, 05:30 AM   #1
Randy Tarasevich
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Training Curriculum

Does anyone actually write up curriculum for when they train people, or do you just have it all in your head. Coming from a teaching background, I will have a tendency to write at least an outline to guide me, especially since I'm new at training others. I also think that it will come in handy someday for other trainers, such as Eugene's WOD collection has been invaluable to others.

I have my first client Friday. I'm ust trying to run through my head how the session will progress.
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Old 10-18-2007, 05:56 AM   #2
Ben Kaminski
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Re: Training Curriculum

This is a cut and paste from someone else, maybe BrandX. It works great.

1st workout:
Explain squat
work on proper squat
Workout
3-4 rounds
Run/walk 200-400 M
10-15 Squats (do not let the client up the intensity)
Demand perfect form

2nd work out
Explain pull up
work on proper pull up
Workout
3-5 Rounds
Run/walk 200-400 M
5 Pull ups (sub 10 beginner ring pull ups or jumping pull ups as nec.)

3rd workout
Explain Shoulder Press and Push Press
Work on Push Press (Make sure bar is overhead, shoulders activated)
Workout
3 rounds
Row 500-800 M
10-15 Push Presses

4th workout
Explain and demonstrate kettlebell swings
Workout
3 rounds
Run 400 M
10 Kettlebell swings
Introduce Thrusters and demonstrate

5th workout
Show full range push up
Modified Chelsea
10 minutes on the minute of
3-5 Pull ups (depending on ability)
7-10 Push ups
10-15 Squats
(This should be their first intro to CF intensity)

6th workout
Introduce them to class WOD. Put them in proper group, pack, puppies, or buttercups (New clients completing the beginners workouts and entering the class WOD should NEVER be allowed to jump straight to the Big Dawgs no matter your assessment of their fitness level).
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Old 10-18-2007, 06:06 AM   #3
Randy Tarasevich
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Re: Training Curriculum

Quote:
Originally Posted by Ben Kaminski View Post
This is a cut and paste from someone else, maybe BrandX. It works great.

1st workout:
Explain squat
work on proper squat
Workout
3-4 rounds
Run/walk 200-400 M
10-15 Squats (do not let the client up the intensity)
Demand perfect form

2nd work out
Explain pull up
work on proper pull up
Workout
3-5 Rounds
Run/walk 200-400 M
5 Pull ups (sub 10 beginner ring pull ups or jumping pull ups as nec.)

3rd workout
Explain Shoulder Press and Push Press
Work on Push Press (Make sure bar is overhead, shoulders activated)
Workout
3 rounds
Row 500-800 M
10-15 Push Presses

4th workout
Explain and demonstrate kettlebell swings
Workout
3 rounds
Run 400 M
10 Kettlebell swings
Introduce Thrusters and demonstrate

5th workout
Show full range push up
Modified Chelsea
10 minutes on the minute of
3-5 Pull ups (depending on ability)
7-10 Push ups
10-15 Squats
(This should be their first intro to CF intensity)

6th workout
Introduce them to class WOD. Put them in proper group, pack, puppies, or buttercups (New clients completing the beginners workouts and entering the class WOD should NEVER be allowed to jump straight to the Big Dawgs no matter your assessment of their fitness level).
That's super tight...good look Ben.
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Old 10-18-2007, 07:22 AM   #4
Matt DeMinico
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Re: Training Curriculum

I'm no professional trainer by any means, so keep that in mind, but I typically have an idea of what I'm going to do for the first few weeks, or even months, based on what little I know about them before their first workout. Then, I'll go through an initial workout based on their goals to determine where to start. For example, one kid I'm training is going to be focused on strength for a few months, with transferring that strength to the other 9 areas the next priority, so his first short session was just basic movements, squat, deadlift, press, pullups/chinups. Then once he practiced those for a little bit, his next session was progressive sets of 5 for the squat to determine his starting weight for 3x5, progressive sets of 5 for the press, and progressive singles for the deadlift, followed by one triple set of deadlift, and I found his starting weights, which we'll be ramping up as per "practical programming".

Another guy might just be focused on crossfit in general, so we'll start out with something light, depending on their activity level. If they're somewhat active and can handle a little work, I might do a 10 minute Cindy, with them progressing to 2x jumping pullups as the pullups become "impossible" (since they usually can't kip yet). And obviously, I tell them to slow down or stop completely if it starts getting crazy hard, to avoid rhabdo.

From there, I'll have an idea of the general program I want to put them on, and will typically write it down for the next month or two, and modify as necessary. And I'll also typically include a few benchmarks in there to show them their progress.
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Old 10-18-2007, 10:00 AM   #5
Roger Harrell
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Re: Training Curriculum

We have a basic map of workouts for the first 3-6 months. Trainers can take this which will indicate what movements to practice and the approximate scalings to use. This is only a guideline as all clients respond differently.
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Old 10-18-2007, 11:38 AM   #6
Matt Everhart
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Re: Training Curriculum

We outline our workouts daily as well...mostly for variety. However, we're NOT yet doing CrossFit and we're working exclusively in group environments. So for us, it's practically required to write up a daily plan.

Matt Everhart
www.bhfit.com
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