Programming, Training Volume, etc!

Hey Crew!

Maybe you’ve noticed the style of our programming has changed a bit. After some time talking with various programmers, affiliate owners, and directors at CrossFit HQ, we have chosen a group that we feel very lucky and excited to be working with. Their credentials are world class, and their experience is vast in competing, coaching, programming, and running affiliates. I find their programming clever, challenging, and FUN.  I’ve found the warm ups to be very relevant to the workouts, and as coaches, we’ve found that we are learning and growing a lot every day in studying and learning the daily plans. In our last staff meeting we all concurred that our time once spent designing warmups is now spent in learning new progressions, movement standards and warmups and we feel we are all becoming better coaches in the process.

As a member, I think it’s good to note that the RX weights and reps may be more challenging that what you’ve grown used to. We may see a lot less RXes on the board on some days. We don’t want to change the weights from how they are delivered to us as we think it’s good to see what the world of CrossFit out there is considering RX. We have all the room in the world to tweak weights and reps to fit our athletes, but we don’t want to sell those short that want that push. It’s far easier to figure out the proper scale than it is to push beyond RX into the RX+ zone.

COMP: We decided to subscribe to the Competitor program that pairs with our Affiliate programming. The Competitor program will always be linked from our main workout blog on a separate comp blog and will be designed to have work for before class and after class and may occasionally adjust the in-class work a little bit. Sometimes the suggestions will be beyond anything anyone in our gym can do. Don’t feel pressure. It’s fun to see what competitors are doing out there. It doesn’t mean that we have to be able to do it all. Some folks may want a little additional skill or strength work that fits in well with our programming. This is a good place to look for ideas.

If you’re hitting these workouts hard, you may find you have to take more rest days than you did before. Listen to your body, pay attention to your energy levels, make sure you’re properly rested and fueled, and by all means, talk to your coach if you need help figuring out how to best decide your training volume level or workout scaling or anything else! Your safety, fitness, and stoke are our primary concern. We welcome any and all feedback and look forward to helping you achieve your fitness goals!

Below are the Bios for our Programming Team:

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MATT CHAN

Matt originally took up CrossFit in his late 20s to help improve his endurance as a Denver area firefighter. After four Top 10 finishes at the CrossFit Games (including the runner-up slot in 2012), Chan became a full-time athlete and one of the most popular and knowledgeable veterans in the sport.

Already 30 when he made his Games debut in 2008, Chan has had to battle through injuries and out-work a growing field of younger challengers to maintain his drive for the podium. In 2013, despite nagging knee problems, he showed his heart and resolve by taking first place at a Regional competition for an incredible sixth straight year. Two years later, Matt’s return from injury at the 2015 Southwest Regionals produced a Top 10 finish—not enough for a return to the Games, but a good indication that this all-time great can’t be counted out just yet.

As a member of the CrossFit Trainer Staff, Matt works CrossFit Level 1 Courses, CrossFit Level 2 Courses, and CrossFit Competitors Courses, a weekend course that he, Eric O’Connor, and Chris Spealler codeveloped. He also coaches competition-based classes at gyms in the Colorado front range.

Certifications:

CrossFit Level 4 Coach
CrossFit Kids
CrossFit Gymnastics
CrossFit Powerlifting
CrossFit Nutrition
CrossFit Mobility
USAW Club Coach

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ERIC O’CONNOR

Eric started his knowledge for fitness and programming at an early age through his own education and interest and graduated with a degree in Fitness Recreation.

Following college he furthered his education by getting his CSCS certification which he then did not renew due to a difference in training philosophy. Eric also works nearly every weekend as a flowmaster, head trainer, and lecturer at CrossFit Level 1 Seminars and CrossFit Level 2 Seminars. He has also played an integral role in developing lectures and content for the CrossFit Competitors Course. He has been a coach at CrossFit Park City since 2008 where in addition to coaching classes and programming, he runs the Teens/Kids Programs, and does the programming for their Competitors Program. He also has done distance programming for affiliates through Pat Sherwoods CrossFit Linchpin distance programming avenue.

Athletically, Eric was a Division 1 Collegiate wrestler for the University of Lock Haven. He has also competed in CrossFit Games 3 times placing in the top 20 in 2010 and has competed at regionals 5 times.

Certifications:

Certified CrossFit Level 4 Coach
CrossFit Kids Trainer
CrossFit Olympic Lifting
CrossFit Powerlifting
CrossFit HQ Seminar Staff/Flowmaster

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KEVIN MONTOYA

Kevin started CrossFit in 2009 and has competed in Regionals every year since (3 times as an individual, & 5 times on team). He competed at the CrossFit games in 2012 & 2013 on CrossFit New England’s team (finishing in 2nd place overall in 2013), and also competed at the Games in 2016 on Back Country CrossFit’s team.

Following high school Kevin immediately started accumulated certification and working as a personal trainer while studying Human Performance and Sport at Metro State University. Upon discovering CrossFit he opened an affiliate and ran it for 5 years before moving to the North East to Coach and learn from Ben Bergeron. He was a full time coach at  CrossFit New England and while there he had the specific role as the competitors coach where he helped advise on all areas of competitions from mind set, nutrition, peaking, and game planning. He has since moved back to Colorado and now competes for Back Country CrossFit. In addition to coaching full time he also writes the programming for the competitors class, and played a key roll in programming for the team leading into the 2016 games.

Kevin has worked for CrossFit Gymnastics for nearly 4 years now and has taught over 80 seminars all over the world in 20+ countries, visiting every continent except Antartica. His occupation for the last 14 years has been training and coaching in the fitness industry.

Certifications:

Certified CrossFit Level 3 Coach
CrossFit Competitors Course
CrossFit Advanced Gymnastics
CrossFit Gymnastics
CrossFit Advanced Weightlifting
CrossFit Weightlifting
CrossFit Kids
CrossFit Aerobic Capacity
CrossFit Nutrition
CrossFit Anatomy
CrossFit Scaling

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KENDRICK FARRIS

Kendrick was born, raised, and continues to live in Shreveport, LA with his family. He began weightlifting there nearly 20 years ago and trained under Coach Kyle Pierce for three Olympic appearances; 2008 in Beijing, 2012 in London, and 2016 in Rio De Janeiro.

During the Olympic trials on May 8, 2016, Farris broke the American record for the 94kg class by lifting a total of 831 pounds (377 kg), 370 pounds (168 kg) in the snatch and 461 pounds (209 kg) in the clean and jerk. He also holds the American record for the clean and jerk (203 kg) and total (362 kg) in the 85kg weight class.

Kendrick believes family is of utmost importance because he believes “we need each other an even though WL is an individual sport.” He’s learned to work with many people along the way. He’s passionate about life and it’s lessons, his work ethic, which he hopes inspires others to guard their passions and perfect their crafts.

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