WIXLIB

PROGRAMMING FOR COMPETITIVE CROSSFIT

Overview What is CrossFit? The rise of CrossFit CrossFit Games development Athlete performance standards 2015 Regional athletes survey Coaches Corner: Principles for successful programming for CrossFit Q&ASCANDINAVIAN HEALTH & PERFORMANCE WWW.SHPDUBAI.COM

Let me tell you about CrossFit - Videohttps://www.youtube.com/watch?v mlVrkiCoKkgSCANDINAVIAN HEALTH & PERFORMANCE AS (JLT Branch) / WWW.SHPDUBAI.COM / CONTACT@SHPDUBAI.COM

What is CrossFit?DefinitionConstantly varied high intensity functionalmovements.Intensity Power Force x distance / timeAimTo forge a broad, general and inclusive fitnessFitness definitionWork capacity across broad time and modaldomains“A fitness regime that will best preparetrainees for any physical contingency - not onlyfor the unknown, but for the unknowable”.Generalists, not specialistsSCANDINAVIAN HEALTH & PERFORMANCE WWW.SHPDUBAI.COM

CrossFit Programming“CrossFit embraces short, middle, and long distance metabolic conditioning,and low, moderate, and heavy load assignment. We encourage creative and continuouslyvaried compositions that tax physiological functions against every realistically conceivablecombination of stressors.”“CrossFit is a strength and conditioning system built on constantly varied, if not randomized,functional movements executed at high WODTime/RepsDesigned for universal scalability“We use the same routines for elderly individuals with heart disease and cage fighters one month outfrom televised bouts. We scale load and intensity, we don’t change programs. The needs of olympicathletes and our grandparents differ by degree, not kind.”Source: CrossFit JournalSCANDINAVIAN HEALTH & PERFORMANCE WWW.SHPDUBAI.COM

CrossFit Programming 60 mins per day3 days on - 1 day off5 days on - 2 days offMechanics — Consistency — Intensity“( .) the intuition of athletes and coaches everywhere has smartlyoutperformed all formalized approaches”- CrossFit Journal, Beginners Guide to CrossFitSCANDINAVIAN HEALTH & PERFORMANCE WWW.SHPDUBAI.COM

The Rise of CrossFitAFFILIATES11,7721200010,000Annual growth 10-20%90008,000 113 000 coaches60005,0002,50030003,0001,0000200990% of affiliates survive 5 yrs20102011201220132014SCANDINAVIAN HEALTH & PERFORMANCE WWW.SHPDUBAI.COM2015 (YTD)

THE SPORT OF FITNESSThe Test of Fitness - First 3minhttps://www.youtube.com/watch?v 3eGgWEr-Vv8SCANDINAVIAN HEALTH & PERFORMANCE WWW.SHPDUBAI.COM

THE SPORT OF FITNESS2007InauguralCrossFit Games70 athletes 500 prize purse2009Regional Qualifiers2011ReebokCrossFit Games(ESPN)Open Qualifier26’000150 athletes100 teams4’000 spectators100 athletes43 teams 1M prize purse2013ReebokCrossFit GamesOpen Qualifier138’00096 athletes200 Masters43 teams25’000 spectators 1M prize purseSCANDINAVIAN HEALTH & PERFORMANCE WWW.SHPDUBAI.COM2015ReebokCrossFit GamesOpen Qualifier262’00080 athletes40 Teenagers40 teams 2M prize purse

THE SPORT OF FITNESS2007 - EventsDay 11000m row5rds:25 pullups7 push jerks (62kg)5km trail runDay 2Back squat 1RMShoulder press 1RMDeadlift 1RMSCANDINAVIAN HEALTH & PERFORMANCE WWW.SHPDUBAI.COM

THE SPORT OF FITNESS2015- Events2007Day 11000m row5rds:200925 pullupsRegional Qualifiers20077 push jerks (62kg)InauguralCrossFit Games5km trail runDay 2150 athletes100 teams4’000 spectators2011ReebokCrossFit Games(ESPN)Open Qualifier26’000100 athletes43 teams 1M prize purse2013ReebokCrossFit GamesOpen Qualifier138’00096 athletes200 Masters43 teams25’000 spectators 1M prize purse70 athletesBacksquat 1RM 500 prize purseShoulderpress 1RMDeadlift 1RMSCANDINAVIAN HEALTH & PERFORMANCE WWW.SHPDUBAI.COM

WOMENS STANDARDS - REGIONALS 2015Age: 28Back Squat: 124kgHeight: 168cmDeadlift: 146kgWeight: 65kgPullups: 42Snatch: 73kgC&J: 92kg400m: 69secSource: www.games.crossfit.comSCANDINAVIAN HEALTH & PERFORMANCE WWW.SHPDUBAI.COM

MALES STANDARDS - REGIONALS 2015Age: 26Back Squat: 195kgHeight: 178cmDeadlift: 226kgWeight: 86kgPullups: 57Snatch: 116kgC&J: 144kg400m: 66secSource: www.games.crossfit.comSCANDINAVIAN HEALTH & PERFORMANCE WWW.SHPDUBAI.COM

2015 REGIONALS ATHLETES - SURVEY“Current trends among competitive CrossFitters”660 Athletes135 responsesSCANDINAVIAN HEALTH & PERFORMANCE WWW.SHPDUBAI.COM

SURVEY RESULTS SOCIAL69% Single84% coach CrossFit33% work outside of a gymSCANDINAVIAN HEALTH & PERFORMANCE WWW.SHPDUBAI.COM

SURVEY RESULTS EXPERIENCEYears experience3 yrs or more: 86%3-5 yrs: 69%Training backgroundAvg: 8yrsMost common sportsGymnasticsRugbyAmerican FootballBasketballSoccerTrack and fieldSCANDINAVIAN HEALTH & PERFORMANCE WWW.SHPDUBAI.COM

SURVEY RESULTS TRAINING VOLUMEQ: What is your average weekly training volume? (hours per 5%8.5%4.5%0 8hrs8-1010-1212-1414-1616-18Average: 15hrs/weekSCANDINAVIAN HEALTH & PERFORMANCE WWW.SHPDUBAI.COM18-20 20

SURVEY RESULTS TRAINING VOLUMEQ: What is your average weekly training volume? (# of 17-181.5%0 56-89-1011-1213-14Average: 9 sessions/wkSCANDINAVIAN HEALTH & PERFORMANCE WWW.SHPDUBAI.COM 19

SURVEY RESULTS REST & RECOVERYQ: Rest 2%9-10 10AVG: 5 days per monthSCANDINAVIAN HEALTH & PERFORMANCE WWW.SHPDUBAI.COM

SURVEY RESULTS REST & RECOVERYQ: Benefit from highertraining volume?YES29%NO71%SCANDINAVIAN HEALTH & PERFORMANCE WWW.SHPDUBAI.COM

SURVEY RESULTS REST & RECOVERYComparison of performance standards and training volumeFemale/MaleC&JSnatchBack Squat 9 sessions (33/24)94kg / 150kg76kg / 122kg123kg / 198kg 147kg / 236kg 12 sessions (5/12)102kg / 153kg79kg / 125kg128kg / 204kg 155kg / 240kgDifference 8kg / 3kg 3kg / 3kg 5kg / 6kgDeadlift 8kg / 4kgComparison of performance standards and training ageFemale/MaleC&JSnatchBack Squat1-3yrs (27/30)94kg / 148kg75kg / 118kg125kg / 197kg 144kg / 233kg 5 yrs (18/31)98kg / 150kg77kg / 122kg126kg / 197kg 152kg / 230kgDifference 4kg / 2kg 2kg / 4kg 1kg / 0kgSCANDINAVIAN HEALTH & PERFORMANCE WWW.SHPDUBAI.COMDeadlift 8kg / -3kg

SURVEY RESULTS REST & RECOVERYHours of sleep8 or more55%7 or less45%Nap during the dayYes28%No72%SCANDINAVIAN HEALTH & PERFORMANCE WWW.SHPDUBAI.COM

SURVEY RESULTS REST & RECOVERYQ: How many days per week doyou feel rested upon wakening?3% 6%28% feel rested more than 5 days per week25%42% feel rested 0-2 days per week36%30%None5-6 days1-2 daysEvery daySCANDINAVIAN HEALTH & PERFORMANCE WWW.SHPDUBAI.COM3-4 days

SURVEY RESULTS PROGRAMMINGQ: Who is responsible for your programming?Me22I control the workouts,but I get help81 coach only291 main coach withspecialists input1922Generic programming07.51522.5SCANDINAVIAN HEALTH & PERFORMANCE WWW.SHPDUBAI.COM30

SURVEY RESULTS PROGRAMMINGQ: Who is responsible for your programming?Me22I controlworkouts,30%thetakeresponsibility of their own8 programmingbut I get help1 coachonly48% havea designatedcoach291 main coach withspecialists22%followinputa generic programming1922Generic programming07.51522.5SCANDINAVIAN HEALTH & PERFORMANCE WWW.SHPDUBAI.COM30

SURVEY RESULTS PROGRAMMINGQ: Are your programsindividualized or based on agroup programming?Q: Does your program follow anannual N HEALTH & PERFORMANCE WWW.SHPDUBAI.COMNO

SURVEY RESULTS PROGRAMMINGHow often do you train alone?10%9%26%25%30%Never25%50%75%Every sessionSCANDINAVIAN HEALTH & PERFORMANCE WWW.SHPDUBAI.COM

SURVEY RESULTS PROGRAMMINGDoes your training environmentinfluence performance?31%20%NoMainly social29%20%ImportantEssentialSCANDINAVIAN HEALTH & PERFORMANCE WWW.SHPDUBAI.COM

SURVEY RESULTS PROGRAMMINGQ: What are the 3 most important factors forsuccessful programming for competitive CrossFit?Top 81. Variety2. Individualized programming3. Work on weaknesses4. Recovery/listen to body5. Periodization6. Aerobic capacity7. Large strength base8. High intensitySCANDINAVIAN HEALTH & PERFORMANCE WWW.SHPDUBAI.COM

SURVEY RESULTS INJURIESQ: How bothered have you been by injuries while competing in CrossFit?Never10%Rarely, mostly feel great57%Frequent, but overallperformance not suffering21%12%A great deal00.150.3SCANDINAVIAN HEALTH & PERFORMANCE WWW.SHPDUBAI.COM0.450.6

SURVEY RESULTS INJURIESQ: Number of training days missed due to injury, annually?1-5 days57%6-15 days27%10%16-30 days6% 30 days00.150.30.45SCANDINAVIAN HEALTH & PERFORMANCE WWW.SHPDUBAI.COM0.6

SURVEY RESULTS NUTRITIONQ: Currently or in thepast receivedprofessional help foryour diet?Q: Do you track yournutritional intake on aregular basis?29%42%58%71%NoYesNoSCANDINAVIAN HEALTH & PERFORMANCE WWW.SHPDUBAI.COMYes

SURVEY RESULTS SUPPLEMENTATIONQ: Most regular supplementsCreatineWheyFish oilMagnesiumBCAAVit.DMulti vit.SCANDINAVIAN HEALTH & PERFORMANCE WWW.SHPDUBAI.COM

SURVEY RESULTS ATTRIBUTESQ: Which attribute PHYSICAL, MENTAL or ENVIRONMENTAL would mosthelp you win the CF VIAN HEALTH & PERFORMANCE WWW.SHPDUBAI.COM

SURVEY RESULTS PEDQ: How widespread are PEDs?Non-existent4%Very rare ( 1%)9%Rare ( 10%)41%32%Common (11-50%)14%Very common (50-70%)00.1250.250.375Approx.: 50/50 believe PEDs are rare/commonSCANDINAVIAN HEALTH & PERFORMANCE WWW.SHPDUBAI.COM0.5

SURVEY RESULTS SUMMARY 69% are single 84% coach CrossFit 33% have jobs outside of the gym environment 69% have 3-5yrs experience doing CF Average of 8 years playing sports prior to CrossFit Dedicate an average of 15hrs to training each week Spread over an average of 9 sessions/week Average of 5 rest days per month (not including active rest) Train twice per day at least 3 of 6 days/week.SCANDINAVIAN HEALTH & PERFORMANCE WWW.SHPDUBAI.COM

SURVEY RESULTS SUMMARY Sleep approx. 7-8 hrs Feel rested 50% of the week 50% have a coach 30% do their own programming 65% individualized programming 35% follow group programming 80% use an annual plan Importance of training environment and training partner has evenly splitopinionsSCANDINAVIAN HEALTH & PERFORMANCE WWW.SHPDUBAI.COM

SURVEY RESULTS SUMMARY Most important factors for successful programming1. Variety2. Individualization3. Minimize weaknesses4. Recovery/Listen to body5. Periodization Over 2/3 of the population mainly feel great and very little injuries. 58% have received professional help with diet 57% believe improving mental attributes will be their biggest help towardswinning CF Games 50% believe the use of PED’s is common.SCANDINAVIAN HEALTH & PERFORMANCE WWW.SHPDUBAI.COM

Traditional ProgrammingCurrent research on multi-element/concurrent training does not cover awide enough range of modalities (or volume) to be specific to CrossFit.“While the CrossFit template is quite useful, it does have a weakness. Its randomassignment of exercises to workouts is not satisfactory for all applications. In fact,random selection of exercises only produces desired or maximal fitness gains by chance,for in a random chance scenario we can as easily select wrong as easily as we can selectright”.- Lon Kilgore, “Fit”.SCANDINAVIAN HEALTH & PERFORMANCE WWW.SHPDUBAI.COM

Coaches CornerPRINCIPLES FOR COMPETITIVE CROSSFITCOACHES PERSPECTIVESCANDINAVIAN HEALTH & PERFORMANCE WWW.SHPDUBAI.COM

Principles for Competitive ProgrammingASSESS THOROUGHLY AND PROGRAM INDIVIDUALYKnow thy athlete!PersonalityGoalsLogisticsTraining ageResiliency to physical, mental and environmental challengesWeaknessesetc, etc, etcSCANDINAVIAN HEALTH & PERFORMANCE WWW.SHPDUBAI.COM

Principles for Competitive ProgrammingNOTHING IS RANDOM ANYMORE!Variation driven by intelligent programming.SCANDINAVIAN HEALTH & PERFORMANCE WWW.SHPDUBAI.COM

Principles for Competitive ProgrammingPERIODIZATION ining ageSeasonalUndulating or linear.Upper body volume toleranceSCANDINAVIAN HEALTH & PERFORMANCE WWW.SHPDUBAI.COM

Principles for Competitive ProgrammingDAILY FEEDBACK DRIVES AUTO-REGULATION STRATEGIESIntensityVolumeExercise alterationSCANDINAVIAN HEALTH & PERFORMANCE WWW.SHPDUBAI.COM

Principles for Competitive ProgrammingMAXIMIZING RECOVERY IS ESSENTIALKnow thy athlete!You need to care about and know the athletes recovery abilitySCANDINAVIAN HEALTH & PERFORMANCE WWW.SHPDUBAI.COM