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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 10-03-2009, 07:57 AM   #1
Andrew Durham
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WOD Programming

Just out of curiosity, how many of you create your own programming vs. following the main page WOD? I was told by a particular great trainer/Affiliate owner "Why try to reinvent the wheel". What Coach has been posting has created all of (I think) the past Games winners. Not that self programming is a bad thing by all means, but some people say that it gets pretty time consuming. I know that for most of you it's your business and you'll do things your way. I was asked the question by a coworker why I didn't try to make up my own WOD's. (I do sometimes, I like sprints)
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Old 10-03-2009, 08:54 AM   #2
Beau Bryant
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Re: WOD Programming

I program my own. Allows me to program more strength work and oly work.

Nothing wrong with following the main site either.
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Old 10-03-2009, 10:43 AM   #3
Jason David
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Re: WOD Programming

Intensity is way more important than programming...
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Old 10-03-2009, 12:42 PM   #4
Celio Silva
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Re: WOD Programming

Quote:
Originally Posted by Jason David View Post
Intensity is way more important than programming...
Jason, no offense at all but I strongly disagree with you.

Remember what Coach said: "The magic is in the movements and the art is in the programming".

It's CF's outstanding programming that have made CF what it is. Granted, CF makes intensity a crucial element of its' philosophy, but athletes have trained intensively for ages. What has set CF apart is its programming. Programming comes first, and then intensity.
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Old 10-03-2009, 01:08 PM   #5
Eric Auciello
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Re: WOD Programming

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Originally Posted by Celio Silva View Post
Programming comes first, and then intensity.
agreed!
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Old 10-03-2009, 03:02 PM   #6
Tom Seryak
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Re: WOD Programming

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Originally Posted by Eric Auciello View Post
agreed!
Second that! Although, I will say that I think programming matters more as you get fitter. Improvements get smaller and smaller... You'd better be bringing good programming along with intensity or you won't be going anywhere...fast.

Newcomer's will adapt to just about anything, but crappy programming can even hinder that fairly quickly...
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Old 10-03-2009, 04:19 PM   #7
Matt Halmy
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Re: WOD Programming

Ideally the main site WODs are what I use for my clients; but its not always realistic. For example the last session I had 3 people, 1 had a good deal of experience in O-lifting, the other was totally new to crossfit, and the third was familiar but wasn't sure what to expect physically from a crossfit style workout.
Programming is everything! I can't have a new client do 1600m 73 pistols and 75 sit ups for time...even someone who has come a couple of times I would hold off on a workout like that. Technical skill is a huge factor in CF (remember "weightlifting" not "weight lifting"). On-ramps, combined with the trained eye of a coach/trainer (combined with the clients input of course) are what determine who is ready to attack what workouts in what capacity.
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Old 10-04-2009, 05:46 AM   #8
Andrew Durham
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Re: WOD Programming

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Originally Posted by Matt Halmy View Post
Programming is everything! I can't have a new client do 1600m 73 pistols and 75 sit ups for time...even someone who has come a couple of times I would hold off on a workout like that.
You are right on this. I'm going to do this WOD in a few hours and wont be attempting do the weighted pistols yet. However, I will do the same exercises in a scaled version. I will have my coworker doing the same using the pistol progressions and scale from Brand X. I could see where I might add a strength workout to the METCON days for the clients that wanted to go that route.
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Old 10-04-2009, 06:38 AM   #9
Omar Omar
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Re: WOD Programming

I was silly enouph to actually try that.

I tried to have diffrent durations all the time for wods to get the most out of intensity vs duration. For an instance, I did several wods that were 3-5 mins (2 a week) and did 2 that were like Helen (10-15 mins) and one that was really long (25-30 mins) like filthy fifty but usually these longer ones were either swimming, biking, or running. I also made sure I included 1-2 minute intervals (400 meter repeats, 500 meter row) and made sure I had at least one or two lactic acid intervals (Tabata or similar). Of course I did heavy work (BS, DL, SP) once a week and olympic lifting once (besides any of those in my regulr "for time" WODS

I eventually realized Im doing a bit more met-con rather than strentgh, my wods had more body wieght rather than wieghts. WODS kept repeating too much. I wasent getting stronger (for some reason) my DL and BS stayed the same.

I feel way more benifits from CrossFit and CrossFit endurance rather than my programming.

I suggest everyone not to fallow thier own programming if they have any little bit of fitness bias in thier minds (Like getting stronger, faster, or whatever) because you will notice your workouts having too much of a pattern, "varied" just disappered, I planed my wods ahead of time (planing wods still has some benifits) But I wont do it again untill I am Crossfit, CrossFit endurance certefied.

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Old 10-04-2009, 10:17 AM   #10
Leonid Soubbotine
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Re: WOD Programming

Programming can be beautiful & it can be ugly. It varies on the programmer & the eye of the beholder.
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