200316 wk12 Gym Programming, Buckle Chafing, and Weight Chart

Hey Everyone!

Quick tip to remind you to teach people to move the buckle out of the way when doing ring dips and ring push ups (like we are on Tuesday)

“What Weight Should I Use for the Workout?”
I talk about the chart on the Wednesday video, so I figured I’d post the info here again as well.

Metcon Percentage Reccommendations.png
I created this chart to help coaches (and clients) get close to where they should be. PDF download here: Metcon load percentages.pdf. This is very generalized and should only be used as a starting point when selecting a load. You can print this out and post a couple copies around the gym for people to use.

Be sure to read the fine print:

1 rep maxes DO NOT correlate directly to doing larger sets of the same movement in a metcon. They are different stimuli. The main reason why we would even talk about it at all is that a lot of people know about what their 1 RM is (and hopefully it is fairly recent).

It ALWAYS depends on the person, the movement itself, other movements involved, workout design, desired stimulus, etc. This is your job as a coach; to guide people toward the best options for each workout! (No matter what the chart says)

The PDF has examples for reference:

Metcon load scaling examples.png
You will notice that for a workout like Grace to be truly a ‘fast’ metcon like it should be, ladies should be clean and jerking 135+ and men should be at 225+. People can certainly complete all of the reps of Grace without these maxes, but the farther off they are, the more they are going to have to slow down and the more likely they are to not get the proper stimuli.

Fran should be more like a 1 RM thruster of 95 for ladies and 135 for men (using 10-14 reps per set and 25-49 total reps per workout).

Post These Around the Gym
At the very least it will help prevent as many questions. It may also prevent ‘arguments’ with the guys who are always trying to go too heavy on the metcons.

At the very best, it will help people understand why the strength training is so important. While not ‘directly’ correlated with metcon loads, the road to getting higher maxes is paved with getting better at sets of 3, 5, 6, etc.

If they want to improve their performances and get fitter in general, they should make sure they are focusing on the strength component of the training!

Thrive on.

-jj

Programming Display Link and Weekly Summary:
Programming Display: https://docs.google.com/document/d/15GXXbfQF_RW8Y2EvGsoQGgxaG4efVh0_T4jFLO534g8/edit?usp=sharing

Weekly Overview: Programming_Overview_200316_wk_11_and_wk_12.pdf

What I am reading/watching (content for you or to share on your social media):
Exercise boosts longevity in middle and old age, regardless of previous activity levels, study finds – ABC News
People who hit the minimum recommended activity level (150 minutes of moderate intensity per week) had a 28% reduction in mortality, even if they started at a later age. This was regardless of their initial activity level or other factors like diet, obesity, blood pressure or cholesterol.
https://amp-abc-net-au.cdn.ampproject.org/c/s/amp.abc.net.au/article/11248194

Ultramarathon Study Reveals What Actually Boosts Performance (it isn’t the electrolytes) – Inverse
Many folks may be over hydrating and wasting their money on electrolytes. Just make sure you are getting enough salt!
https://www.inverse.com/mind-body/why-athletes-should-skip-electrolyte-supplements-human-performance-study

Let’s All Stop Holding Out for Science to Find the Perfect Diet – Slate
Is it the macros? Counting calories? Food quality? Genetics? Microbiome?… Or is the most important factor what people can actually accomplish within their lifestyles and tastes?
https://getpocket.com/explore/item/let-s-all-stop-holding-out-for-science-to-find-the-perfect-diet

Study finds varying the amount lifted can increase muscle strength – Medical News Today
Lifting lighter weights -faster- may be better for strength gains than just lifting prescribed percentages that do not take into account how people are feeling. In other words… don’t always max out, and remember to move the with the intent to make the load go fast.
https://www.medicalnewstoday.com/articles/weight-training-best-success-less-is-more#Higher-performance,-lower-muscle-fatigue

How much muscle you have ‘could be linked to the health of your heart’ – Sydney Morning Herald
Having more muscle mass in early middle age meant an 81% reduction in heart disease over a 10 year period for the men in the study. It does not indicate a direct cause, but they are related. It is likely due to the fact that maintaining muscle mass requires a healthy lifestyle.
https://amp-smh-com-au.cdn.ampproject.org/c/s/amp.smh.com.au/lifestyle/health-and-wellness/how-much-muscle-you-have-could-be-linked-to-the-health-of-your-heart-20200206-p53yg7.html

Best Exercise for Snatch & Clean Balance & Positional Strength – Catalyst Athletics
Floating, halting, pull on a riser.

Rapid exercise is key to recovering muscle strength after inactivity
Think: explosive movements like throwing things or trying to accelerate a bar that is trying to crush you.

On to the Programming!

VIDEOS:
Monday: 200316 Mon wk12 Hot Gristle – https://youtu.be/B_TXDiEhJ8k
Teaching people about their shoulders, notes on changing the warm ups, points about rest between sets, why we don’t do barbell rows in the metcons much, weekly overview

Tuesday: 200317 Tue wk12 Lucky Shamrock – https://youtu.be/BS0CB8Dwz5A
Teach people how to move the buckle out of the way on the rings, tips for who should be doing what kind of snatch, shoulder mob ideas, notes for the workout, stagger starting for the rowers, time guide

Wednesday: 200318 Wed wk12 Victory Lap – https://youtu.be/FXK0qJCAPuA
Using a heavier load, but make sure people don’t risk their wrists, what load should people use (and the recommended loading chart), history of the workout, notes on shorter workouts this week

Thursday: 200319 Thu wk12 Hard Tide – https://youtu.be/-xALdCFbfU0
The ‘80% slop’ myth and talking to people about good form all of the time, why the toes to bar skill practice, increasing the difficulty on the ring row, thoughts behind the metcon and how to stagger start, why two rowing benchmark workouts in a short period of time

Friday: 200320 Fri wk12 The Perfect Drug – https://youtu.be/Dvu1mJ5wc-M
OHS are more than just a ‘cool’ movement for workouts, how the skill practice warm up affects the metcon (and coaching), how the minute rest affects the workout, toes to bar and OHS can be a good combo for teaching people what muscles to fire

Saturday: 200321 Sat wk12 Triad Athelon – https://youtu.be/dD7MsH5kxJE
Helping people understand the variables that affect performance so they can get the most out of their training and why logging is an important tool, notes on pacing, team version tips

Sunday: 200322 Sun wk12 Appollos Arrow – https://youtu.be/_jXCNS3wUjw
Teaching people about lower intensity ranges, why aerobic capacity is important, getting people to take the skill practices seriously, preventing soreness, sled push options

GYM PROGRAMMING

Monday – March 16, 2020 – 200316

Context: Practice – Why rowing movements are good for shoulders

Dynamic Warm Up Option: 3 rounds: 8 Squat Jumps, 2 Inch Worms, 2 Crab Bridge, 8-12 Hollow Rocks. Then 3 sets of 5 with the empty bar: Jefferson Curl (rounded back Deadlift), Bent Over Row, Hang Muscle Clean, Shoulder Press

Mobility/Activation/Prehab: Hip

Skill Practice Warm Up: None.

Strength: 4×6 Back or Box Squat 5 of 12 (4 sets of 6 reps, same weight across, 70-80%)

Super Set: 4×8 Single Arm Ring Row or DB Bent Over Row (4 sets of 8 reps, each side, same challenge with all sets)

Metabolic Conditioning: “Hot Gristle”

3 rounds: 40s of work 20s of rest:

Push Press (Health: 35lb, Athletic*: 65lb, Performance: 95lb) or with DB (15lb, 30lb*, 45lb)

Bent Over Row (same) or with DBs (same)

Heavy Russian Swings (Health: 35lb/ Athletic*: 53lb/ Performance: 70lb)

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: 140 – 270 reps, about 70 reps per round. Scale Up: 75/115lb bar, 70/88lb KB

Compare to: October 23, 2019

Coaching Tips: Go for big sets on the first and last round. Try to do each as an unbroken set, but pausing in the rack/hold position. Keep the hips snappy with the Push Press. Do not kip the Bent Over Row. Russian Swings only need to go to eyeball height (no higher).

Optional ‘Cash Out’ or Hypertrophy: 4 min max Row/Airdyne OR 3 sets of 20-30 Banded Hamstring Curls in a super set with 10-15 DB Curls

“By the Numbers” Book References: Back Squat p. 171, Ring Row p. 122, Push Press p. 292, Kettlebell Swing p. 277

Tuesday – March 17, 2020 – 200317

Context: Practice – Avoiding chafing when using the rings

Dynamic Warm Up Option: 200m Jog throwing PVC or Medball to a partner or 2 min Jump Rope. Then 5,4,3,2,1 with an empty bar: Snatch Grip Deadlift, Hang Muscle Snatch, Rack Jerk Behind the Neck, Overhead Squat

Mobility/Activation/Prehab: Shoulder

Skill Practice Warm Up: None.

Strength: 3-3-3-2-2-2 Power or Squat Snatch (6 sets, adjust load each set)

Super Set: 6-6-6-6-6-6 Weighted Ring Dip or DB Bench Press (6 sets of 6 reps, adjust load/difficulty each set)

Metabolic Conditioning: “Lucky Shamrock”

In 8 minutes:

500m Row (record as separate benchmark)

1 min Rest, then max rounds with the remaining time:

12 Ring Push Ups

12 Goblet Squats (Health: 26lb/ Athletic*: 35lb/ Performance: 53lb)

24 Abmat Sit Ups

*Women’s “Performance” weights and reps (Rx)

TEAM VERSION (with a partner): In 9 minutes, 1000m Row, no rest, then max rounds: 24 Ring Push Ups, 24 Goblet Squats, -all one person at a time-, 24 Sit Ups -both partners at the same time-

Scaling Guide: 2 – 4 rounds, 1:30-2:20 for the Row, then about 2 min per round after. Scale Up: 53/70lb Goblet Squats and 12 GHD Sit Ups instead of Abmat Sit Ups.

Compare to: August 31, 2018

Coaching Tips: Get a good warm up row, then row really hard on this one to establish what your current 500m benchmark time is. 1 minute will not be much rest, but start moving right away (and it will get ‘easier’). Keep the elbows close to your sides on the Ring Push Ups, and do not let the metal buckle scrape your arms (slide it away from the ring). Keep the belly tight on these. Hold the kettlebell close and do not let your weight shift onto your toes (it should be mid foot). Go fast on the Sit Ups, but do not let your hips rise up and come back down (giving you the ‘dreaded raspberry’)!

Optional ‘Cash Out’ or Hypertrophy: 10 Burpees, 10 Wall Ball, 4 minutes OR 3 sets of 10-15 Jones Squat in a super set with 15 Banded Tricep Extensions

“By the Numbers” Book References: Power Snatch p. 438, Snatch p. 447, Dips p. 244, Ring Dip p. 363, Bench Press p. 250

Wednesday – March 18, 2020 – 200318

Context: Competition – Go for a heavier load than you might normally use

Dynamic Warm Up Option: 3 sets of: KB Suitcase or OH Carry, 10 KB OH or Goblet Squats, 10 Push Ups, 10 Sit Ups. Then 5 Spiderman Lunges and 3 Crab Bridges.

Mobility/Activation/Prehab: Ankle

Skill Practice Warm Up: Spend 10 Minutes working up to a challenging (80-90%) Power Clean plus Front Squat or Squat Clean.

Strength: None.

Super Set: None.

Metabolic Conditioning: “Victory Lap”

6 rounds for time:

5 Squat Clean Thrusters (Health: 55lb/ Athletic*: 85lb/ Performance: 135lb)

200m Run or 10 round trip 20′ Shuttle Run (no line touch)

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: 8 – 15 minutes, about 2 min per round.

Compare to: February 25, 2017

Coaching Tips: Make sure you have good technique if you plan on using a challenging weight and doing Squat Cleans every rep. If not, you are better off with the ‘Power Clean to Front Squat’ version to minimize the risk of hitting your elbow on your knee. Be sure to start with low hips and a vertical torso so that you can receive the bar correctly in the bottom of the squat. Drive hard through the legs when coming out of the hole so that you don’t end up strict pressing the bar.

Start with singles/small sets and try to make up some time on the Runs. When things start to get real hard (on round 5 usually), watch the clock to pace out your reps (doing one every 10-15 seconds for example).

Optional ‘Cash Out’ or Hypertrophy: 15 GHD Sit ups OR Toes to Bar, 20 Jumping Jacks, 5 min, OR 3 sets of 12 DB Single Arm Press in a super set with 15-20 Calf Raises

“By the Numbers” Book References: Power Clean p. 368, Clean p. 404, Front Squat p. 227, Thruster p. 357, Running p. 269

Thursday – March 19, 2020 – 200319

Context: Practice – Great technique is still required when you are tired

Dynamic Warm Up Option: 3 sets of: 8 Ring Rows, 8 Squat Jumps, 8 Bootstrappers with KB, 8 Sit Ups with legs straight, 8 Lunge Steps, 8 per side Birddog

Mobility/Activation/Prehab: Hip

Skill Practice Warm Up: Spend 8 minutes working on Toes to Bar and Bar Muscle Up progressions.

Strength: 7×3 Back or Box Squat 6 of 12 (7 sets of 3 reps, same weight across, 75-85%)

Super Set: 7×5 Single Arm Ring Row or DB Bent Over Row (7 sets of 5 reps, each side, same challenge with all sets)

Metabolic Conditioning: “Hard Tide”

500m Row (All levels, record as benchmark)

Wait until next minute starts

2-4-6…

Kipping Pull Up or Ring Row each minute until you are unable to complete the required reps in the minute

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: Record time for the Row and the total Pull Ups separately. Row: 1:25 – 2:30. Pull Ups: 20 (finishing 4 rounds) to 56 (finishing 7 rounds). Total time for workout: 7 – 10 min. R2) 6 reps. R3)12. R4)20. R5)30. R6)42. R7)56. R8)82

Compare to: NEW WORKOUT!

Coaching Tips: Try for a PR on the row. Wait until the next minute to start your 2 Pull Ups. If you finish at 1:50, start at 2. If you finish at 2:10, start at 3, etc. Perform 2 Pull Ups, then wait for the next minute to do 4 reps. You have the entire minute to complete the work. Keep going up by 2 reps until you can’t complete the reps in the minute. Make sure you use good rowing form and avoid an early arm pull. This will affect your Row time and your Pull Up performance!

Optional ‘Cash Out’ or Hypertrophy: 60s Plank, 20 Cal Airdyne or 30 cal Row, 3 Rounds, OR 3 sets of 15 Single Leg Deadlifts in a superset with 15 Single Arm Bench Press

“By the Numbers” Book References: Back Squat p. 171, Ring Row p. 122, Rowing p. 142, Kipping Pull-up p. 258, Ring Row p. 122

Friday – March 20, 2020 – 200320

Context: Practice – Overhead squats and all body mobility

Dynamic Warm Up Option: 1 min Jump Rope. Then: 10 Toy Soldiers Leg Swings per Leg, 10 Air Squats, 10 Kip Swings on the pull up bar, 10 Sit Ups with legs straight, 10 Push Ups with shoulder tap

Mobility/Activation/Prehab: Shoulder

Skill Practice Warm Up: Spend 10 minutes working up to a challenging Power Snatch plus 2 Overhead Squats or Squat Snatch plus 1 Overhead squat.

Strength: None.

Super Set: None.

Metabolic Conditioning: “The Perfect Drug” (VIDEO)

AMRAP in 20 minutes

12 Overhead Squats (Health: DB Front squat 15lb pair, Athletic*: 65lb, Performance: 95lb) or 16 Single Arm DB OHS (15lb, 30lb*, 45lb)

16 Toes to Bar

20-40-60-80…

Double Unders

1 min Rest

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: 204 reps – 588 reps (3 – 6 rounds), about 2-4 min per round including the rest. Rnd4: 312 reps. Rnd5: 440 reps. Rnd6: 588 reps. Rnd7: 756. Scale Up: 75/115lb bar, 8 Bar Muscle Ups per round.

Compare to: March 12, 2019

Coaching Tips: Pick a load and modification that allows you to do the first 1-2 rounds of Overhead Squats unbroken. Squat Snatches count as an OHS, so if you can do them, use that technique. Go for big sets of Toes to Bar early on, but break them up in later rounds so you can do bigger sets of Double Unders. Make sure you keep your hands close on the Double Unders so that you can save your shoulders for later rounds. You can skip/shorten the last round of rest if it is after 18 minutes.

Optional ‘Cash Out’ or Hypertrophy: None.

“By the Numbers” Book References: Power Snatch p. 438, Snatch p. 447, Overhead Squat p. 300, Toes to Bar p. 434, Double Unders p. 213

Saturday – March 21, 2020 – 200321

Context: Competition – Pace to get your best score (and log it)

Dynamic Warm Up Option: 2 min Row or Airdyne, then 3 rounds: 12 Jumping Jacks, 12 Reverse Lunge Steps, 12 Push Ups, 30s per side Side Plank

Mobility/Activation/Prehab: Ankle

Skill Practice Warm Up: Spend 10 minutes working up to a challenging (80-90%) Clean and Jerk

Strength: None.

Super Set: None.

Metabolic Conditioning: “Triad-Athelon”

3 rounds for time of:

500m Row (all levels)

21 Burpees

400m Run or 3/4 mile airdyne/assault bike

*Women’s “Performance” weights and reps (Rx)

TEAM VERSION: Teams of 3, each person starts on a different movement, you can only move onto the next movement once the teammate has finished the row (if you finish the Burpees early, you can start your run)

Scaling Guide: 16 – 22 min, about 6 minutes per round.

Compare to: July 24, 2019

Coaching Tips: People can start on Burpees or Running if they want (and there isn’t enough rowers). Pace the first round so that you know you can go faster on rounds 2 and 3. Keep your form tight on the rowing to save yourself for later rounds. Avoid blowing up on the Burpees by watching the clock and pacing yourself for the first round or two. Make sure you run hard on the last round!

Optional ‘Cash Out’ or Hypertrophy: 3 sets of 15 Loaded Glute Bridges in a super set with 20-30 Banded Face Pulls

“By the Numbers” Book References: Power Clean p. 368, Clean p. 404, Push Jerk p. 424, Split Jerk p. 470, Rowing p. 142, Burpee p. 415, Running p. 269

Sunday – March 22, 2020 – 200322

Context: Practice – Relative intensities and pacing

Dynamic Warm Up Option: Coach’s Choice

Mobility/Activation/Prehab: Hip

Skill Practice Warm Up: Spend 10 minutes working on rope climb progressions (lay downs, rope assisted pull ups, switching feet, legless, weighted, L-sit, etc.)

Strength: None.

Super Set: None.

Sustained Power Session: “Apollo’s Arrow”

4 Rounds at 70-80% Intensity:

2 min: Run or Airdyne

2 min:

16 DB Hang Power Snatch (Health: 10lb/ Athletic*: 20lb/ Performance: 35lb)

10 Wall Ball (Health: 10lb/8ft, Athletic*: 14lb/9ft, Performance: 20lb/10ft)

2 min: Sled Push 20′ (Health: +0lb, Athletic*: +50lb, Performance: +90lb)

2 min: Rest

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: 30 min total. Use movements/loads that you can perform at 80% intensity with minimal rests outside of the forced rest. You should pace so that your last round you can do 300-400m, 3-4 rounds, and 120-160 feet. OPTIONAL: Log score for LAST ROUND ONLY. Run: 100m = 1 ‘rep’, Couplet: 1 ’round’ = 1 ‘rep’, Sled: 40′ = 1 ‘rep’

Compare to: November 17, 2019

Coaching Tips: This workout is VERY DIFFERENT than your typical metcon. Your intensity should be much lower from the beginning. Maintain a pace you can sustain for much longer than prescribed so you can keep moving in the later rounds. You may start on any movement, but they must be completed in order.

Optional ‘Cash Out’ or Hypertrophy: 15 Push Ups, 20 Cal Row, 4 rounds, OR 3 sets of 12 Bulgarian Split Squats in a super set with 12 Neutral Grip Pull Ups

“By the Numbers” Book References: Rope Climb p. 461, Running p. 269, Power Snatch p. 438, Wall Ball p. 430

Posted by Jeremy Jones

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Dave’s Dialect – CrossFit Chichester Programming

Happy New Year everybody!

Dave here with a little piece about our Programming, why we use it, how to use it and how to get the most of it.
First things first, the trial period for the programming is well and truly over and all coaches are in agreement that Thrivestry Programming is here to stay at CrossFit Chichester. The planning and thought process that goes into programming like this is second to none, and that’s where I want to start today.

The strength/skilled elements that we work on in class, and the workouts we all have a love hate relationship with are not random. They are not just chucked together to make you suffer a gymnasticy, high jumping, weight throwing, burpeefied death!… (although when laying on the gym floor in a puddle of your own sweat, it may feel like it…!) Believe it or not, there is method behind the madness!

When nearing the end of a strength cycle, with weights getting heavier, you will find the workouts getting slightly shorter, so to not tax the central nervous system too hard. When the strength cycles are in transition or at the beginning, this is where you will find the longer metcons, that test your cardiovascular fitness and endurance more.

JJ has been designing gym programming for years and years [Since 2004], from helping newbies achieve their first press up, to developing and preparing highly skilled athletes for competition. The diversity of abilities means that the programming you see every day on the big screen in the gym can be whatever you want it to be.

Progression – The process of developing or moving gradually towards a more advanced state.

You may have heard me at the beginning of a class say “this is session 2 of 12 of our Front squat cycle today guys” … Most cycles run for 12 session and get progressively harder from 1-12. This is no accident. Session one will generally begin with a medium rep range and a somewhere between 50-70% of your max effort (in this case front squat) throughout the cycle the rep range will have varied and towards session 12, have shortened, with the % of your max effort increasing to around 75-85%.

Managing to attend most of the sessions and completing each rep with good form, should see your numbers increase in that particular lift by the end of the cycle. Only however, if we are working off the correct percentage, this is why it is so important to find out what our 1 rep max efforts are to make sure we are working off the right numbers.

So why not have a look at the cycles coming up this year (ask a coach to show you if we haven’t already displayed it) and work up to your 1 rep max in an open gym session before the cycle begins. You will reap the rewards from working with your correct numbers and get best out of your training!

Context

Every session we run has its own context, Practice, Competition and Mental Toughness. ‘Coach’ will tell you at some point during the session which one it is for the workout that day. The Context is the recommended overall approach to the class that day. Without a planned approach you will likely stick with the same approach you are comfortable with and you will not get the most out of your training.

Below is a diagram explaining the primary focus and output required for each context:

The goal is always to get better overall, not just win the workout that day. It is like trying to win every battle… but losing the war.

To understand the problems with getting stuck in a particular mode are as follows:

If you do Competition context all the time you will get hurt.
If you do Mental Toughness context all the time you will burn out.
If you do Practice context all the time you will get bored.

But how to you apply this to your training? If all you know when the timer beeps, is “Go Hard”!…
It starts with taking notice as to what the context is for the day, then approaching each part of the class with this mindset.
Pay close attention to the days that aren’t your default mode. If you are someone who always goes as hard as possible, constantly remind yourself on Practice days that the primary focus is quality form, learning, and mastery (not crushing yourself or beating someone else).

If you are someone who is always extremely cautious, someone who always needs the coach to force you to ‘go up’ (in load or skill), be more deliberate on Competition and Mental Toughness days. Push yourself to attempt a heavier load or higher box (with the coach’s agreement). Always record your score on Competition days. Take the time to look up your old score so you have a target to beat. Throw caution to the wind and learn some new skills that might embarrass you on a Mental Toughness day (taking you out of your comfort zone).

Working on weaknesses

The last subject I want to touch on is about working on your weakness, or in another sentence… knit picking the workouts/exercises you like.
I can speak from personal experiences as I used to train this way, lunges… NOPE, overhead squats… NOPE, thrusters… HELL NOPE!
I knew this was wrong, I knew I would not develop as an athlete if I avoided the exercises or training methods I disliked. So I followed a new approach of turning my weaknesses into strengths.

Instead of avoiding them I would work on them, more so even than the exercise I did like, so that I would get better, stronger, fitter and eventually turn them into strengths, meaning I no longer sighed or groaned when I saw they were in the workout of the day!

One of the main things you realise from this approach is that you develop other aspects of your fitness along the way without even realising it. The more lunges I put into my programming, the stronger my legs got individually, which meant I achieved my first ever set of pistols!.. I also felt stronger in my running and other endurance aspects like high calorie assault bike or high rep wall balls.

Ok… So you may not see yourself as an athlete, you may just enjoy the gym and enjoy what you enjoy… but you are never going to experience new ‘Joys’ if you do not open that door and keep developing as a human being. Our bodies are extraordinary, so don’t limit it to what it can do.

If you have any more questions about the programming, or anything else for that matter, please feel free to give me a message of pull me aside in the gym for a chat ☺

Dave is a Coach at CrossFit Chichester. He takes the mid morning classes, and Day time PTs. If you’d like to book an assessment with him, then go here and ask for Dave when we call you! 

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Julia Hammond – New Coach of 2020

Before delving into Julia’s experience of learning how to be coach, it needs to be said that Julia is one of the kindest, most earnest individuals I’ve ever met. She’s extremely hard working. Totally sincere, and overall and wonderful human being. As a result, I think she makes an excellent coach. Given the ongoing success of her ‘Easy Monday’s’ Class which allows our lovely lady’s to train together, both old and young, she’s proving to be leader, and well worth the title ‘Coach at CrossFit Chichester’. 

Without further ado, over to Julia. – Archie Cunningham 

Hi guys, just a quick update on what I’ve been doing along side Archie and Lydia the past few months, and what I’ll be doing in the gym in 2020!

I completed my CrossFit kids trainer course, back in October, which was a brilliant learning experience and has inspired me further to getting more kids into the classes we currently run.

We are hoping to be able to offer an after school session every weekday, as the benefits of exercise for children’s learning are huge.

[Julia has also come along to one of our Corporate workshops we run as part of wellness coaching to improve companies cultures, and make them more health conscious and improve staff team work]. You can see a video of her coaching here.

CrossFit is a workout format that incorporates children’s natural playfulness and energy. It lends itself to quick workouts that are full of variety that keeps kids intrigued and moving. No, I’m not suggesting loading your child up with a kettlebell for 30 reps of deadlifts. But what’s wrong with some crab walks followed by skipping or jumping ?
As mums and dad we constantly think about how I can keep our children healthy and happy.
We want them to have access to any and every program that will foster the value of exercise throughout the rest of their lives.
In this day and age, kids don’t have to be limited to the basic after school activities of past generations: basketball, football, track. Your kids can go to skateboard clinics, yoga seminars? The sky is truly the limit!

CrossFit can have the same benefits for children as it does for adults. It makes you stronger and improves your cardiovascular health, will improve performance in sports. Classes are also a great way to make new friends with a common interest.

Most importantly, CrossFit for kids encourages a lifetime of exercise, and a disciplined attitude towards health. In a world filled with video games and iPads, I’d say this is huge.

We’re really excited to see how Julia’s career as a coach progresses with us, and as a regular slot, if you’d like to experience her coaching come to our Tuesday at 6.45pm class, or book an initial assessment here (for new members) and request Julia!