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.
|Test||December Score||March Score||Percent Improvement|
|1 Mile Run||6:37||6:12||6.3%|
|10 Min AMRAP|
10 np burpees
15 kb swings
|5 rds + 150m||6 rds + 100m||18%|
|40 Min Row for Meters||8822m||9962m||13%|
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.
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