A Quick Outline for Interviewing Coaches

Pat Barber Gym Management

Interviewing is like anything else — you learn by trial and error. Some questions reveal a lot about the coach you’re interviewing and some are a waste of time.

After interviewing a lot of coaches, and experimenting with different questions, I’ve put together an outline that might work for you. Maybe it’ll save you some energy and frustration. :)

Give Some Background

Introduce yourself and give a brief description of what you’re looking for in a new team member.

“Hi, I’m Emily. I’m the owner of this box. One of our coaches left recently, so we’re looking for someone to take over his classes asap. We have 2 other coaches on staff and we offer 8 classes 6 days a week. We have about 220 members who are mostly nine-to-fivers or students, between the ages of 20 – 55. They spend a lot of time sitting in front of their computers, so they come here to be active and get fit for weekend adventures. We are a community-oriented gym whose focus is to make anyone who walks in the door better than they currently are. A few of our members participate in local comps but, for the most part, our gym is about just being better at life.”

Giving the coaching candidate a little background information on your gym and members helps the candidate better understand your needs. This means they will craft more specific answers to your questions, making interviews much more efficient.

Break the Ice

Remember: They’ve rehearsed this little interview with a friend — or a mirror — dozens of times, so they’re probably a bit wound-up at this point. You can instantly put ‘em at ease by starting the interview with a question they can quickly and easily answer. It’s the only way you’ll get a real sense of who they are, how they think and what they want.

Here are a few questions you could ask:

  • Where did you grow up/Where are you from?
  • Have you ever played any sports?
  • What do you do for fun?
  • What are you passionate about (other than CrossFit)?
  • When you were a kid, what did you want to be when you grew up?
  • If CrossFit didn’t exist, how would you pay the bills?
  • What’s your favorite thing to do outside?
Ask Good Questions

When you’re interviewing someone, you’re evaluating what type of person they are and how they will fit with your team. These questions are a simple way to get people talking so that you can get a sense of their knowledge, personality and drive.

So let’s dive in —

  1. What is CrossFit?
    I would look for two answers here. The candidate should know the actual definition (constantly varied functional movements executed at high intensity) along with some sort of working definition they could give to a brand new person who just walked into the gym.
  2. How do you keep your fitness knowledge up to date? What do you do outside of coaching to improve your craft?
    This is important because it will tell you how active they have been in their own growth process. If they have put in a lot of effort here (read books, taken additional courses, apprenticed, etc.), it will show that they’re passionate about coaching and have an interest beyond just a job. You’re looking for lifelong learners — people who can talk about nutrition, olympic lifting, and mobility with some confidence. Coaches who love to coach will nerd out about this stuff.
  3. What do you know about ___ (insert your gym’s name)? Why do you want to work with us?
    This is a good way to hear the outside world’s view of your gym. It also separates the candidates who did their research from the ones who didn’t.
  4. What is your philosophy towards being a coach? In your opinion, what makes a good coach?
    There are so many answers to this but in order for their answer to mean anything to you, you need to have an answer for this yourself.
  5. How would you approach a client who’s putting too much weight on their bar?
    You need a leader who can kindly manage members’ expectations while also helping them achieve optimal fitness levels. Sometimes this means telling clients to remove some weight and focus on the mechanics, other times it means telling them to add weight and go harder.
  6. It’s a new member’s first day at the box. What questions do you ask him/her?
    You are looking to see if they have done this before and if they are comfortable approaching strangers and starting a conversation.
  7. If a member has a ___ (insert body region) injury, what modifications do you recommend for ___ (insert movement).
    Be looking for a movement that preserves the stimulus in whatever situation you give them. In other words, make sure they don’t sub sit-ups for pushups.
  8. Why did you become a CrossFit coach?
    Its always good to hear peoples motivations so you can get a sense of where they are coming from.
  9. Why should I hire you?
    Give them a chance to pitch themselves. To be a good coach, you have to be confident without being arrogant.
  10. Why did you leave your last job? 
    Just good to know. If it’s because they stabbed a member, maybe rethink hiring them.
  11. What do you think we are looking for in a coach? 
    It’s similar to the “Why should I hire you?” question, but this places more emphasis on qualities they think you value instead of focusing on what strengths they have and how that could benefit your program.
  12. Do you have any questions for me? 
    This should always be asked. Their questions will reveal a lot about what they’re looking for, where they’re at in life and what they’re focused on.
Follow Up and Test ‘Em

Are your spidey senses tingling? Do they seem like they could be a fit for your community?

Invite ‘em back to observe one of your most experienced coaches lead a class. Then put them in the hot seat by having them lead you, or if you are feeling good about them, let them lead your members through a session. If they pass that test, chances are you have a good one.

Next, I suggest giving the coach a one-month trial period before he/she is officially hired. After that first month, you should feel confident in your decision to keep them forever or to let them go.

143 Icebreaker Questions for Classes

Pat Barber Coaching Development

There’s a quick and easy way to set the mood for a class and make CrossFit less intimidating to new members — it’s called the “Question of the Day.”

And here’s how it works: While your members are circled-up before the workout, ask them an icebreaker question and then have them state their name and answer. I’ve learned that it’s best to avoid complicated questions that make people think too hard so that things move quickly and stay fun.

Once you’ve delivered the icebreaker, just wait — things might get a little weird. Pickle and mayonnaise sandwiches, troll doll collections, Magic: The Gathering… you never know what might come up.

Icebreakers set a fun tone for the class, making the wall balls and burpees a little more tolerable.

These questions also help with learning members’ names, building and strengthening the community, and providing a more welcoming environment. Because let’s face it, it’s hard enough just to show up at a gym, never mind the extra anxiety of being new or feeling like an outsider.

So test the waters by throwing a Question of the Day at your people. Share some laughs. Embrace what unique snowflakes we all are. And then make them sweat. 😉

Questions of the Day

For Your Next CrossFit Class
  1. Where were you born?
  2. What was the first word you spoke?
  3. What’s your middle name?
  4. What was the first car you owned?
  5. Have you ever named your car? If so, what name?
  6. Who was your childhood celebrity crush?
  7. How many siblings do you have?
  8. If you could pick another eye color for yourself, which color would you choose?
  9. If you could rename yourself, would you? And do you know of another name you’d choose?
  10. Where did you go to high school?
  11. How many students were in your graduating class?
  12. What’s your number one silly fear or phobia?
  13. What’s one completely safe animal that you’re afraid of?
  14. What’s your favorite holiday?
  15. What’s your least favorite holiday?
  16. What’s your favorite non-traditional holiday?
  17. If you could create a holiday, what would you create?
  18. What’s your favorite family tradition around birthdays or holidays?
  19. What was your favorite Halloween costume as a kid?
  20. What’s your favorite Halloween costume you’ve ever worn?
  21. What’s the funniest or most memorable Halloween costume you’ve seen?
  22. Who is/was the oldest person you ever knew? How old are/were they?
  23. What’s your profession?
  24. What was your first pet’s name?
  25. Dogs or cats?
  26. If you could be an animal for a day, and not get eaten, what would you be?
  27. As a kid, what did you want to be when you grew up?
  28. If you could magically gain one skill without working for it, what would it be?
  29. What’s your astrological sign?
  30. What was your favorite class in school/college?
  31. Do you have any pets?
  32. Name one goal for this year.
  33. If you were sent to live on a space station for three months and allowed to bring only one personal item with you, what would it be?
  34. What do you do when you’re procrastinating? (Name your go-to distractions.)
  35. If you had one extra hour of free time every day, how would you use it?
  36. What is one nickname you have?
  37. If you knew you couldn’t fail, what would you do? OR If you knew you would fail, what would you do anyway?
  38. If you were a teacher, what would you teach?
  39. What’s the weirdest gift you’ve ever received?
  40. What’s the best gift someone could give you today?
  41. What’s the worst job you’ve ever had?
  42. What was your first job?
  43. What household chore do you dislike the most?
  44. If you were a boxer, what entrance or walk-up song would you play?
  45. If you could instantly become fluent in another language, which language would you choose?
  46. What’s your favorite tradition (family, holiday, etc.)?
  47. What’s your favorite birthday dessert?
  48. It’s your birthday and you get to have anything for dinner you want. What are we eating?
  49. Favorite thing to do on a rainy day?
  50. What was one fun thing you did this weekend?
  51. If you had to get a tattoo (no choice here) and it had to be larger than 3 inch by 3 inch, and you could never have it removed, what would you get and where would you get it?
  52. If you had a time machine for the weekend, where would you go?
  53. If you could live anywhere in the world for a year, where would it be?
  54. What’s your favorite vacation spot?
  55. Where did you last vacation?
  56. What’s your favorite town/city in the world?
  57. Why do you CrossFit?
  58. What CrossFit movement is the hardest for you?
  59. What CrossFit movement do you dislike the most?
  60. What’s your favorite movement in CrossFit?
  61. What’s one small/micro fitness goal that you have right now?
  62. What’s your favorite sport to watch?
  63. What’s your favorite sport to play?
  64. What’s your biggest sports fail as a kid? What sport did you try and fail?
  65. If you could magically master one CrossFit movement, which would it be?
  66. How long have you been doing CrossFit?
  67. What was the last sport you played? CrossFit doesn’t count. What did you do for fitness before CrossFit?
  68. What’s your favorite unusual Olympic sport?
  69. If you could be an athlete in any Olympic sport, what would you choose?
  70. What’s your favorite water activity?
  71. What is your favorite thing to do outside?
  72. If you could observe any animal in its natural habitat, what would you choose?
  73. If you could be best friends with a wild animal, which animal would you choose?
  74. What is one thing you like to do for fun?
  75. What was the last book you read?
  76. What’s one of your favorite books?
  77. What book have you gifted to others the most often?
  78. Are you Gryffindor, Ravenclaw, Slytherin, or Hufflepuff?
  79. What’s your favorite mythical creature of all time?
  80. What’s your favorite cartoon?
  81. Who’s your favorite superhero?
  82. If you could have one superpower, what would it be?
  83. If you could be a superhero, who would it be?
  84. If you got to step into the world of a fictional character and live their life for a week, who would you choose?
  85. If you could spend a day with one person from history, who would it be?
  86. Which celebrity/historical figure would you want to workout with?
  87. If you could have any celebrity as your best friend, who would you choose?
  88. What’s your burlesque dancer name? [Formula: Name of your first pet (Bubbles) + Street you grew up on (Altamont) = Bubbles Altamont. * Only use this if you know your audience well.]
  89. If a movie was being made about your life and you could choose the actor/actress to play you, who would you choose?
  90. Name the most famous person you’ve seen or met in person.
  91. What’s one of your favorite movies?
  92. What movie have you watched the most in your lifetime?
  93. What were your favorite movies as a kid?
  94. What cartoon/movie/book character or villain were you most scared of as a kid?
  95. What’s your favorite TV show?
  96. What’s your fastest Netflix/etc. T.V. show binge?
  97. What’s your favorite comedy?
  98. What’s your favorite action movie?
  99. If you could step inside a movie or book for a few hours, and experience that fictional world, what movie/book would you choose?
  100. What’s your favorite board/card/table game?
  101. If you could score tickets to any concert, in any era (time travel is possible), who would you choose?
  102. What’s your favorite workout music?
  103. What’s a song you’re really into right now?
  104. What music did you listen to in high school?
  105. If you had to sing Karaoke, what song would you choose?
  106. Best Disney or Broadway musical soundtrack?
  107. If you were given an amazing singing voice for 5 minutes, what song would you sing?
  108. What music do you listen to when you’re driving?
  109. If you could magically have the ability to play one instrument, what would you choose? Singing counts.
  110. What was the first live concert you ever attended?
  111. What was the first record or cd that you bought?
  112. What’s your favorite cheat meal?
  113. What’s your favorite food?
  114. If you had to eliminate one food/beverage from the world, so that no one could ever eat it again, what would you choose?
  115. What’s your favorite ice cream flavor?
  116. What’s your favorite dessert?
  117. What are your go-to restaurants when you don’t want to cook?
  118. Tacos or burritos?
  119. What was the last thing you ate?
  120. What’s your favorite comfort food?
  121. What’s your favorite source of protein?
  122. What’s your favorite carb?
  123. What’s your favorite fat source?
  124. What’s your favorite beverage? (alcoholic/non-alcoholic)
  125. What’s your favorite local breakfast spot?
  126. What’s your favorite breakfast food?
  127. What food do you crave the most often?
  128. What’s your favorite chip flavor?
  129. What’s your favorite “healthy snack”?
  130. Crunchy or smooth peanut butter?
  131. What’s the weirdest thing you’ve ever eaten?
  132. What’s your favorite unusual food combination?
  133. When you went trick-or-treating as a kid, what was your favorite candy to get? And what was your least favorite?
  134. If you could eat at only one restaurant for the next year, which would it be?
  135. What’s your favorite fruit?
  136. What’s your favorite pizza?
  137. What is your morning drink of choice?
  138. What’s your favorite dish to cook for friends?
  139. Tell two truths and a lie about yourself.
  140. Name one of your favorite smells.
  141. If you got to be a late show host for one night and you could pick any guest to interview, who would you choose?
  142. If you were to perform in the circus, what would you do?
  143. What’s a hobby you always wanted to pick up but never did?
Additional Resources

“Would You Rather…” Questions

An 8-Day On-Ramp Program Outline

Pat Barber Coaching Development, Gym Management

This 8-Day On-Ramp program is the second and final article in our onboarding series. If you haven’t read the first article, here’s our 4-Day On-Ramp Program syllabus.

Some Coaching Notes

And now, before we dive into the on-ramp plans, we’ll review some coaching notes from the previous guide:

The vast majority of your time should be spent on the “Main Movements” of each section
Which means that if the class is not moving correctly, you may need to spend the entire session teaching the movements (and skip the workout).

Always scale as necessary
No one should be working beyond a reasonable ability — it’s your job to push people to their limits and then scale accordingly. After all, your goals with the onramp program are to:

  • Help people move better
  • Prove what a professional, highly-skilled team you have.

And disabling newcomers in one of their first workouts doesn’t exactly accomplish this.

Be ruthless with movement standards
Don’t let beginners move poorly just so they get a ‘good workout’ in. This introductory program is not just about getting clients sweaty — it’s about getting them ready to join classes.

They should be moving more than you are talking
In other words, this is not a lecture course.

Have a plan

Encourage beginners to ask tons of questions

Answer questions kindly
Be patient and kind when a new guy says he’s heard that most CrossFitters get rhabdo or when a woman asks if lifting will make her bulky. Remember that you were new once too.

Make it fun!

Day 1

Movements to Teach

Main Movements
Air Squat
Front Squat

Supplementary Movements
Burpee
Sit-up

Concepts to Discuss

Leave your ego outside the gym
We all have a collection of characters within us that we’ve acquired over the years to help us survive and thrive. They’re the costumes or masks we put on when we feel like we have to be something “other” or “more” than we really are in order to be liked or loved. This family of fictional beings is our Ego.

To our Ego, the gym is a battleground. It’s where we’re pushed to our physical and psychological thresholds, our edges.

In nature, the edges are where the forest meets the field. The forest is a mysterious place where things can hide and then jump out and get you.

The unknown is scary to us because we don’t know how to survive it. Even if it’s healthier or less dangerous than our current reality, it’s still unfamiliar. Which is uncomfortable for our bodies but is TERRIFYING to the curated and conditioned parts of us. They sense we won’t have the energy to maintain them, to feed them. They sense their vulnerability. They crave the familiar, where they know the rules of the game, where they know they can succeed, where they are in the driver’s seat.

What we see over and over again is that people want the type of training they need the least.

Some will want the barbell, others will want the metcon.

These cravings aren’t about getting fit.

They’re all about Ego.

Our goal is to teach people in the BEGINNING how Ego will show up in their training.

We are a gen-you-whine GPP/CrossFit/Fitness-biased program. Which means that on any given day, you’re going to look weak, you’re going to fail, and you’re going to be frustrated.

That’s the price for becoming more resilient, more capable and more powerful.

Range of Motion (ROM)
Range of motion is an important concept to discuss. Full ROM is how the body is made to move, taking our joints ligaments, and musculature to the end range of their abilities. If we don’t workout using a full range, we will lose the ability to perform proper range (like squatting to full depth or pressing something directly overhead).

The importance scaling workouts
Scaled workouts keep the workouts intense, no matter what level you’re at. Think of the long game and do what you need to do, as the focus is on sustained progress and decades of fitness!

Four common movement themes
Discuss these four movement themes which are seen in all nine foundational movements:

  1. Staying on your heels
  2. ROM
  3. Active shoulder
  4. Midline stability
Workout

Option #1— 8 min AMRAP
12 Air Squats
10 Sit-ups
8 Burpees

Option #2— 8 min AMRAP
8 Air Squats
6 Sit-ups
4 Burpees
 

Day 2

Movement to Review

Air Squat

Movements to Teach

Main Movements
Press
Pushpress
Push Jerk

Supplementary Movement
Box Jump/Step-up

Concepts to Discuss

Core to extremity
All good movement starts in the core and radiates out to the extremities. (Provide your clients with examples like a baseball throw or soccer kick.)

Technique
Mastering the basics, before adding intensity to any movement, will lead to better performance in the long run.

Workout

30 — 20 — 10
Push Press (or Push Jerk, if needed)
Box Jump/Step-up
* Use PVC or light Barbell.

Post-Workout

Mobility basics
Foam rolling
Banded shoulder opening and hip opening

 

Day 3

Movements to Review

Press
Push Press
Push Jerk

Movements to Teach

Main Movements
Back Squat
Pull-up (and scaling for pull-up)

Supplementary Movement
Wall Ball

Concepts to Discuss

How to go heavy

Workout

Back Squat: 3 – 3 – 3 – 3 – 3

Finisher: Tabata or Reverse Tabata Wallball

 

Day 4

Movement to Review

Pull-up (and scaling for pull-up)

Movements to Teach

Main Movements
Deadlift
Sumo Dead High Pull

Supplementary Movements
Rowing
KB Swing

Concepts to Discuss

Movement redundancy
Performing multiple movements with similar patterns in a workout; for example: a workout with deadlifts and rowing.

Move properly, no matter how tired you are
First, we learn to move better. Then we work to move faster.

Workout

500 M Row
In the remainder of 3 min AMRAP:
7 KB Deadlift
7 KB Swing

Rest 1 min

3-5 rounds, depending on the group

 

Day 5

Movements to Review

Deadlift
Air Squat

Movements to Teach

Main Movements
Overhead Squat
Hang Snatch

Supplementary Movement
Pushup

Workout

AMRAP 10 Min
10 Hang Snatch
5 Overhead Squats
10 Pushup
* Use PVC or light barbell.

 

Day 6

Movements to Review

Hang Snatch
Overhead Squat

Movements to Teach

Main Movements
Medicine Ball Clean
Barbell Hang Clean

Supplementary Movement
Dips/Ring dips/Box Dips

Workout

Warmup
Teach group how to do Turkish Getups and then have them warmup with these.

Workout
10-8-6-4-2
Medicine Ball Clean
Dip

Turkish Getup on every other round

 

Day 7

Movement to Review

Medicine Ball Clean

Movements to Teach

Main Movements
Full Snatch
Full Barbell Clean

Supplementary Movements
Toes to Bar/ Leg raise
Plank Hold
Hollow Rock

* Use light barbell for snatch and clean, if appropriate.

Workout

Tabata 3 things:
Plank
Hollow Rock
Toes to bar or leg raise

 

Day 8

Treat As A Normal Class
Movements to Teach

Barbell and Dumbbell Thruster

Warmup

Pair group in partners — one partner will run 200m while the other rows. 3x each.

Then open hips and shoulders with some foam rolling and some banded distraction.

Skillwork

Barbell and Dumbell thrusters

Teach the Barbell Thruster using this progression and a barbell:

1. Front Squat
2. Push press from wide stance
3. Full thruster in singles
4. Full thruster going straight into the next one

Have the group go through the same progression again with dumbbells.

Then, teach the pull-up and find a scaling for the pull-up that will be used for the workout.

Let athletes choose dumbbell or barbell weights and work their way to the weight they want for the thruster.

Workout

Fran or some variation of it.

21-15-9

Thruster
Pull-up

Time Cap: 10-12 min.

Explain what Fran is, and make sure people are assigned appropriate scales. For a ‘wow’ effect, tell your group the world record time and then tell them what they should be aiming for, which is under 10 min.

Post-Workout

Have people roll out and stretch.

While they are doing this, approach the subject of nutrition lightly. Briefly explain that one of the best things they can do to better their health and recovery is to make sure they are fueling their systems properly, and your team would be happy to help if anyone ever had any questions.

Don’t start overdoing it by talking about paleo or gluten free — they’ve had tons of information thrown at them over the last 8 sessions and you might completely overwhelm them by asking for another huge lifestyle change. So save your nutrition talks for another day, when they might be more open to it!

A 4-Day On-Ramp Syllabus

Pat Barber Coaching Development, Gym Management

It’s fairly common these days for CrossFit gyms to have their new members complete an introductory course, which are often referred to as Elements, Foundations or On-Ramp programs. These courses give coaches dedicated class time for teaching beginners the basic mechanics and movements they’ll be expected to perform in regular classes.

On-Ramp Programs Help Coaches:

Keep new members safe
You can teach new members how to safely execute movements and lifts so that when they show up to class, they’re:

  • More prepared,
  • Less intimidated, and
  • Less likely to get injured.

Intro programs also give you the chance to provide specific, personalized advice to each newcomer in the very beginning of their training.

Run efficient classes
If your team is continually wasting big chunks of class time on demonstrating foundational movements to newcomers, do you think your established members feel like they’re getting their money’s worth? Probably not. Especially when you spend 15 minutes of a class teaching the new guy what a squat is. On-ramp programs help with keeping regular classes efficient, which is good for everyone in your community.

Set expectations
On-ramp programs also give you the opportunity to get to know these newcomers — their injuries, their abilities, and their goals — so that you can develop mobility exercises and modifications that will help them with their weaknesses or movement restrictions (like tight ankles or hips). You can also use this time to suggest what weight they should start with for various lifts so they’re not so confused when they show up to class (again, this will help keep classes efficient).

Teach proper gym etiquette
Ya know… how to bail, how to spot, how to rack and unrack barbells, how to set up the rowing machines, how to get the plyo boxes unstuck, how to use the bands. This is also a good time to mention any gym rules your team might enforce.

Give them the ‘why,’ not just the ‘how’
Explain your fitness philosophy and why certain movements are executed a particular way, so that your new members can make more educated training decisions during those first few months of classes.

Pitch the value of quality over quantity
This goes hand in hand with leaving their ego at the door. In these classes, we want to stress that even though by going hard and heavy we get results, it is absolutely imperative that we move safely first. This is your time to teach them that in order to move fast, you have to first move well and moving well is a constant battle.

Explain the general timeline of a class
Help beginners understand how your classes are structured. With us, it goes like this:

  1. A customized warmup for the workout
  2. Workout prep to review the movements
  3. A scaled workout
  4. Optional stretches or mobility cool down (which isn’t always necessary)

Some Coaching Notes

Before You Begin

The vast majority of your time should be spent on the “Main Movements” of each section
Which means that if the class is not moving correctly, you may need to spend the entire session teaching the movements (and skip the workout).

Always scale as necessary
No one should be working beyond a reasonable ability — it’s your job to push people to their limits and then scale accordingly. After all, your goals with the onramp program are to:

  • Help people move better
  • Prove what a professional, highly-skilled team you have.

And disabling newcomers in one of their first workouts doesn’t exactly accomplish this.

Be ruthless with movement standards
Don’t let beginners move poorly just so they get a ‘good workout’ in. This introductory program is not just about getting clients sweaty — it’s about getting them ready to join classes.

They should be moving more than you are talking
In other words, this is not a lecture course.

Have a plan

Encourage beginners to ask tons of questions

Answer questions kindly
Be patient and kind when a new guy says he’s heard that most CrossFitters get rhabdo or when a woman asks if lifting will make her bulky. Remember that you were new once too.

Make it fun!

Day 1

Movements to Teach

Main Movements
Air Squat
Front Squat
Overhead Squat

Supplementary Movements
Wall Ball
Sit-up
Burpee

Concepts to Discuss

Leave your ego outside the gym
We all have a collection of characters within us that we’ve acquired over the years to help us survive and thrive. They’re the costumes or masks we put on when we feel like we have to be something “other” or “more” than we really are in order to be liked or loved. This family of fictional beings is our Ego.

To our Ego, the gym is a battleground. It’s where we’re pushed to our physical and psychological thresholds, our edges.

In nature, the edges are where the forest meets the field. The forest is a mysterious place where things can hide and then jump out and get you.

The unknown is scary to us because we don’t know how to survive it. Even if it’s healthier or less dangerous than our current reality, it’s still unfamiliar. Which is uncomfortable for our bodies but is TERRIFYING to the curated and conditioned parts of us. They sense we won’t have the energy to maintain them, to feed them. They sense their vulnerability. They crave the familiar, where they know the rules of the game, where they know they can succeed, where they are in the driver’s seat.

What we see over and over again is that people want the type of training they need the least.

Some will want the barbell, others will want the metcon.

These cravings aren’t about getting fit.

They’re all about Ego.

Our goal is to teach people in the BEGINNING how Ego will show up in their training.

We are a gen-you-whine GPP/CrossFit/Fitness-biased program. Which means that on any given day, you’re going to look weak, you’re going to fail, and you’re going to be frustrated.

That’s the price for becoming more resilient, more capable and more powerful.

You must Leave Your Ego at the Door.

Range of Motion (ROM)
Range of motion is an important concept to discuss. Full ROM is how the body is made to move, taking our joints ligaments, and musculature to the end range of their abilities. If we don’t workout using a full range, we will lose the ability to perform proper range (like squatting to full depth or pressing something directly overhead).

The importance scaling workouts
Scaled workouts help keep the workouts intense, no matter what level you’re at.

Four common movement themes
Discuss these four movement themes which are seen in all nine foundational movements:

  1. Staying on your heels
  2. ROM
  3. Active shoulder
  4. Midline stability

 

Day 2

Movement to Review

Air Squat

Movements to Teach

Main Movements
Press
Push press
Push Jerk

Supplementary Movement
Box Jump

Concepts to Discuss

Core to extremity
All good movement starts in the core and radiates out to the extremities (provide your clients with examples like a baseball throw or soccer kick).

Technique
Mastering the basics, before adding intensity to any movement, will lead to better performance in the long run.

Workout

4 Rounds of:

Row 250m
10 Pushpress/Push Jerk
10 Box jump/Step-up

* Use PVC or light Barbell.

Post-Workout

Teach your new members how to use a foam roller, and then have them do some work on their legs.

 

Day 3

Movement to Review

Press

Movements to Teach

Main Movements
Deadlift
Sumo Deadlift High pull
Medball Clean

Supplementary Movements
Jump Rope
Kettlebell Swing

Workout

30 seconds on, 30 Seconds off of:

Med ball Clean
KB Swing
Double Under

* 3 to 6 rounds depending on the ability of the group. You can also change it to 45 seconds on, 15 seconds off, depending on ability. Scale double-unders to single jumps and use Russian KB Swings if needed.

 

Day 4

Movements to Review

Deadlift
Overhead Squat
Push Jerk

Movements to Teach

Main Movement
Snatch with a PVC

Supplementary Movements
Thruster
Pull-up and its scalings

Workout

Fran or some variation of it.

21-15-9

Thruster
Pull-up

Time Cap: 10-12 min.

Explain what Fran is, and make sure people are assigned appropriate scales. For a ‘wow’ effect, tell your group the world record time and then tell them what they should be aiming for, which is under 10 min.


(We also have an 8-Day Onramp Outline.)