Personal Programming – a Case Study

  • Personal Programming – a Case Study

    Jason Barnes approached me back in December about doing some personal training with personalized programming tailored to his specific goals and needs as an athlete. Jason said that he wanted to do some competing, so we set out to improve all of his energy systems, as well as a targeted strength cycle to work on some of his weaknesses.

    We trained 4 days per week for 4 months. Here is a look at his initial and final tests over the course of those 3 months. Jason is not really a novice, improving across all energy systems while getting stronger takes a meticulously programmed course designed to improve while not overtraining.

    TestDecember ScoreMarch ScorePercent Improvement
    Power Clean2252406.2%
    Back Squat3553858.5%
    100m Sprint14.34sec13.70sec4.5%
    1 Mile Run6:376:126.3%
    10 Min AMRAP
    200m run
    10 np burpees
    15 kb swings
    5 rds + 150m6 rds + 100m18%
    40 Min Row for Meters8822m9962m13%

    Additionally, I wrote a personalized program for myself.  I’ve been doing CrossFit for almost 6 years now. The further you get into this sport, the more difficult it becomes to hit PR’s regularly. At the end of our 3 month cycle, I hit lifetime PRs on the back squat, 500m row, and the benchmark Helen. Hitting PR’s on those tests in particular, is much more difficult as a more advanced trainee.

    After the successes of the past few months, I’ve decided to offer up the option for personalized programming to all of our athletes. It will be a premium offering, and a chance to work specifically on your goals, or towards a specific event. You will have to qualify in, and be able to demonstrate proficiency in some movements as it will give you some open gym access.

    As much as I’d love for our group classes to work for every person in every situation, sometimes they don’t.  As a baseline, our classes are perfect, but to push your fitness to the next level, you ought to add some individualization into the program. It will get you where you want to get faster. Results are guaranteed.

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    Workout

    A. (Snatch Pull x 3 Power Snatch x 2) x 5
    rest 90s – 2 min /bw sets

    +

    14 min @80%
    20 sec handstand hold
    6 power cleans (moderate, able to do 6 unbroken) split into sets of 3
    10 burpee over the bar
    20 second plank hold
    200m run

  • Push Jerks

    mon 421

    Workout

    A. Push Jerk 3 x 3
    rest 3 min b/w rounds

    +

    4 sets @95%
    3 push press (heavy)
    15 KB swings
    15 sec airdyne
    Rest 3-4 min b/w sets

  • Monday Squats

     

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    Workout

    A. Rear Foot Elevated Split Squat 2 x 6-8 (3010) Rest 45s b/w legs, 2 min b/w sets

    +

    5 Rounds
    3 front squats (heavy)
    12 box jumps
    3 rope climbs
    12 toes to bar (split into sets of 6)

  • Saturday Fun

    Join us for a community workout today at 11. Bring your friends!

    2o minute AMRAP
    25m burpee broad jump
    25 kettlebell swings
    25m walking lunge
    25 slam balls
  • Snatch Pulls

    Ashley C. putting some weight overhead!

    Ashley C. putting some weight overhead!

    Workout

    A. Snatch pull 5 x 4 (go heavy)

    +

    3 sets
    15 box jumps
    4 man makers
    15 straight leg deadlift (light and slow tempo)
    45 sec plank

     

  • Cleans

    What can CrossFit do for you?

    What can CrossFit do for you?

    Workout

    A. (2 power clean + 2 squat clean) x 5

    +

    3 Rounds

    1 min power snatches (light)
    1 min wall balls
    1 min sit ups
    1 min 10m shuttle runs
    Rest 2 min

    Aim for same number of reps in each round. Pace.

  • Front Squats

    Nate, toes to bar during his first week in CrossFit

    Nate, toes to bar during his first week in CrossFit

    Workout

    A. Front Squat 4 x 3-5 (3110)
    rest 2-3 min

    +

    4 Rounds
    14 goblet step ups
    12 burpees
    10 dips
    40 double unders
    Rest 60 sec b/w rounds

  • Back to Training This Week

    A big welcome to Adam. Only his 2nd week with us!

    A big welcome to Adam. Only his 2nd week with us!

    Workout

    A. (Snatch pull x 2, Power Snatch x 2) x 5
    Rest 2 min b/w set,

    +

    13 min AMRAP
    7 strict pull ups
    4 wall walks
    10 KB clean and jerks
    25m farmer carry

  • Make-Up Tests

    Check out Anthony's progress! It's not about immediate results, but consistent improvement. This stuff works!

    Check out Anthony’s progress! It’s not about immediate results, but consistent improvement. This stuff works!

    Workout

    Make up any max or test that you may have missed this week. We’ll be around to give you advice and help if you need it

    Then…

    Join us for a crawfish boil at Lynn’s house starting at 3. We’ll see you there!