Thoughts On Programming Workouts and Fitness Certifications


Since coming to South Korea on this rotation, I’ve done a lot of thinking about whether or not I should pursue obtaining my CrossFit Level 1 certification again. I let if expire back in 2015 when we moved to Georgia. I knew I was heading out on a rotation to Europe shortly after moving, and I wasn’t sure I wanted to coach again, so I let is lapse rather than spend the money on the certification weekend. Over the last year or so, both in Georgia and here in Korea I’ve experienced and been made aware of situations that leave me wanting to go get my certification again, along with a couple others as well.

My faith in good, efficient, and effective workout programming has been challenged over the last year. In my opinion, it’s not good when a movement shows up in high volume in 4 workouts in a 6 workout span. It also tends to get pretty boring when you see the same variation of a movement on a weekly basis. With all the variety of movements available to be used in a typical CrossFit workout, a programmer should not be relying on one or two as consistent “safety nets.” That’s not good for your athletes and shows a lack of creativity in thought and application of the lessons taught in the CrossFit Level 1. Some other things I’ve experienced would be days when the workout is just one movement with a set number of reps to be done as fast as possible. As an example, let’s say the workout calls for 25 handstand push-ups for time. If you ask me, that’s a waste of your athlete’s time. My reasons for thinking so are this: 1) If your athlete is proficient at the handstand push-up, then this workout is so short it’s not worth showing up to an hour long class to do it. 2) If you have athletes who are not yet proficient at the movement, then they get discouraged because they cannot complete the workout. This happens probably more than most coaches want to acknowledge. Athletes see such a workout and think to themselves “I know I physically cannot complete this workout as written. And only one movement? I’ll get so little work out of this, why bother wasting my hour?” The other thing I’ve see happen with a single movement workout, excessively long and complicated warmups. One workout I experienced was something like 5 sets of 2 heavy squat cleans. That was it. Simply some strength work for Olympic weightlifting. I can handle that, and I enjoy lifting weights. However, the warmup that day involved three times as many cleans at increasing weights before getting to the first “working set.” By the time we got to the first “set” our legs had already been so taxed not much weight was added to our bars. In my opinion, warmups need to be mostly general in nature. Get the body and its systems warm and moving through general joint range of motion. Dynamic efforts and light plyometrics are great for general body warmup. After this, hit some of the movements for the day at little to no weight or move through the range of motion on any gymnastics movements to prime the system for a serious effort. Warmups should be kept simple and to the point.

Being such, without my certifications being valid I can only do programming for myself and any friends who may be willing to participate as well. I want to re-certify so I can officially write workout programs and have the credentials to back up my knowledge and experience. I also have been considering getting back into coaching and training, having my certifications is a must for that. Especially with CrossFit, my main chosen method for training. They are very good at stopping people from using the CrossFit name in their programs when a valid Level 1 certification is not possessed. I do not blame them one bit either. They have a lot invested in their brand, and if someone markets themselves as a CrossFit trainer or facility without valid training in their eyes, then CrossFit as a brand has a liability and reputation issue. Being as I enjoy CrossFit and am grateful to have found it, I want to be certified before trying to provide programming or coaching in their methods to anyone. A couple other certifications I’m looking to obtain are a personal training certification, probably from a company like ISSA or the NSCA. I’m leaning towards the NSCA because they offer a Tactical Strength and Conditioning Facilitator course. Being in the military, I think this would be a great certification to obtain and bring that knowledge to my units. Eventually I’d probably add on a general strength and conditioning certification and nutritional certifications as well. I really want to start building my knowledge portfolio going forward.

Here’s the training from the week:

30 July 2018


Every 1:20 for 12 minutes, snatch on this rotation –

3 snatches at 110#

2 snatches at 130#

1 snatch at 150#


10 Overhead Squats 135#

50 Double Unders

Time – 5:29


60 Toes to Bar in as few sets as possible

31 July 2018

Strict Press



For Time –

20 Calorie Bike

30 Wallballs 20lb 10ft

10 Chest to Bar Pull-ups

10 Feet elevated box dips

15 Calorie Bike

24 Wallballs

8 Chest to Bar Pull-ups

8 Feet elevated box dips

10 Calorie Bike

18 Wallballs

6 Chest to Bar Pull-ups

6 Feet elevated box dips

Time – 11:38

1 August 2018

Three 5 minute AMRAPs with 5 minute rest between each. 

100 DU buy in each time, then AMRAP

Round 1

8 Power Cleans 115#

4 Burpee Box Jump Overs 24″

Round 2

6 Power Cleans 135#

4 Burpee Box Jump Overs 24″

Round 3

4 Power Cleans 155#

4 Burpee Box Jump Overs 24″

Scores – 3+9 reps / 3+6 reps/ 3+3 reps

Accumulate 3 minutes dead hang from a pull-up bar

2 August 2018

Skill Work

GDH Sit-ups 4×10 reps

AMRAP 18- 

14 Calorie Row

12 Pull-ups

10 Power Snatch 95#

Score – 6+1 rep

Bike Conditioning

5,000 meters

Time – 9:06

3 August 2018

Sumo Deadlift x 5 Reps


*Videos on my IG, follow me there at @hulk_v2.0

For Time – 

1,2,3,4,5,6,7,8,9,10 reps of

Front Squat 95#

Bar Facing Burpees

Time – 9:37


10 KB Press 53# (5 Right/ 5 Left)

Bike Conditioning

10,000 meters at conversational pace

Time – 19:26

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