Frequently Asked Questions
I've signed up for my program but I don't see it. What do I do?
To Activate the Subscription:
On the receipt/confirmation page, click the link to go activate subscription or go to the Account section of your Gym's menu and select the Programming and Subscriptions tab
On the Marketplace settings page, select the button to Configure the Track (selecting which track the workouts should be delivered to)
Then, select the button to Activate. Once it is activated it is ready to receive the workouts on the next publishing date from your provider.
I see a “strength” and a “fitness strength”, which do I have my members do?
The “strength” is intended for those who was to focus on getting stronger. The “fitness strength” is intended for those who may be older and not needing to lift as heavy, or at times the female athletes who think lifting heavy will make them bulky. This option allows them to lift much lighter weight while still getting the benefits of resistance training, such as greater bone density increases. Your members will want to do one, or the other, not both.
Wednesdays are different from the rest of the week. Why?
Our program has a lot of volume. On Monday and Tuesday, if the athlete has completed everything to the Level 3 programming, they need an opportunity to rest for supercompensation to take place. Wednesday is a lighter and shorter day that very often focuses on core work. You'll find that Wednesday will become one of the most popular days because many members will enjoy a shorter day and they all enjoy working on their core.
Another benefit to the shorter Wednesday is that after coaching long classes on Monday and Tuesday, it'll give the coaches an opportunity to have a little extra time in the day to focus on paperwork, cleaning, family or just a little extra rest time.
Do I need special equipment to be able to do these programs?
Not at all. It's designed to require the very bare basics that you can find in any gym. The only “special” equipment you could need would be resistance bands for accommodating resistance, but they are not required.
If I want to run the Barbell Club and the METCON competitive program, do they have to be in separate times for space consideration?
The program is designed so you can run both simultaneously. When the rig is needed for the METCON, the Barbell Club will be doing work on the floor like deadlifts. A lot of care is taken in the programming so that even a small gym can successfully run both classes together without the worry of one class holding back the other.
Some of these movements are new to me, can you provide demos?
Absolutely, if you would like a movement demo just send an email and we will get you one made immediately and right out to you. Any questions about anything, you're always welcome to ask.
What is this “chipper week”, why is it different?
The week of sarcoplasmic hypertrophy is often one of the most fun for the athletes. This is called the submaximal effort method or the repetition method, depending on which definition you choose. Athletes always look forward to this because it's completely different, has a totally different stimulus, and provides a great pump to the muscle. The main reason for this work, though, is that the low intensity/high volume work is good to strengthen the tendons and ligaments, which get stronger at a much slower pace than the muscles. We lift heavy and often, taking the time to focus on joint health goes a long way to not only becoming stronger, but increasing quality of life. We consider this to be prehab: it's work we do to prevent future entries. Another important benefit is that the high volume work is very beneficial for softening the arteries while working the heart. Heavy weight training can harden the arteries; we need this cardio type work to help soften them so we have that balance for our overall health. We perform these chipper weeks every 5 weeks. What makes them different from what many CrossFit athletes think about is we focus on isolating muscle groups in these chippers, for example, Monday could be all chest and triceps movements and so forth. It's a mix of CrossFit and bodybuilding that your members are going to absolutely love and look forward to.
Both the Barbell Club and the METCON/Competitive programming do the chipper weeks together. There is no strength or Barbell Club during this week. The focus is on the chippers, they are shorter workouts this week as well, normally around 30 minutes. This is considered one of our 9 minor deloads during the training year.
Why are there scheduled deloads in the program?
Deloading is an absolute necessity for longevity. You can't lift heavy and go 100% in your WODs everyday and it not eventually start to catch up to you. We have to take steps to prolong our bodies so we can lift and increase our fitness well into our golden years and beyond. You'll have many opinions about if you should deload or not, but the correct answer is yes, on this program we deload and it is a must. The reason is that we are doing a lot of heavy work, often. We have to let supercompensation take place. Supercompensation is the process of the muscles that are broken down recovering and getting stronger. With the amount of work you will be doing, you must deload. Becoming stronger and a high level athlete is important, but we can't do it at the expense of risking injury. We want to minimize as much risk as possible, and the deloads will allow the body and the joints to recover. Deloading will absolutely make you a better, stronger, more refreshed athlete.
There is a lack of snatch work in the METCONs. Is there a reason for that?
Absolutely. As a seasoned USAW coach, I fully believe that the snatch is an unneeded movement for general population. The snatch is the most technical, hard to learn movement with the highest amount of risk for the shoulders. For the 45 year old soccer mom who wants to be healthier, there are much easier to learn movements with much less risk that can bring you the same other greater fitness results. As mentioned before, there is a lot of care taken in this program to reduce injury at every opportunity. However though, for the Level 3 Competitive work, has a significant amount of snatch work included for the high level athlete.
Do you program for Saturday workouts?
No, and the reason is that many gyms use Saturdays for different things. Some call it a make up day, others a community WOD, some use it for team or partner WODs. Whatever your Saturday is, it's a part of your community that you should continue with and nurture.
I want to start a Barbell Club, but many of these strength movements are performed differently for competition powerlifting. Do you offer seminars to help my coaches and athletes to learn to do them in a competition setting?
I absolutely love the opportunity to travel to different gyms and help them out. Conducting seminars is one of my favorite things that I get to do and would be happy to come out. I travel for these often, at least monthly and it is always a fantastic experience for all. When you are considering starting a competitive powerlifting team you have to understand how the movements are different than how they are performed in a CrossFit setting. For example, many people think the bench press is a chest movement, for a "gym bro" who does it incorrectly, it is. But for the educated, they know the bench press is a upper back and lat movement that includes all the muscles, including the legs (yes, the legs make a huge difference in the amount of weight you can move on the bench). If you would like a seminar, or just talk shop, contact me.