CF Programming Course

Question 1

Programming is secondary to which 4 factors

Answer 1

1) Effective coaching
2) Consistency
3) Relative intensity
4)Scaling

Question 2

What are the elements that should be varied in the program

Answer 2

Elements to vary are:
1) Load
2) Distance & reps
3) Time
4) Movements
5) Scheme
6) Priority

Question 3

How can load be categorized?

Answer 3

The range of loading is light, moderate, heave and unloaded (bodyweight).
Light is 20+ reps can be performed.
Moderate 6-19 reps
Heavy 1-5 reps

Also the heavier the load, the more rest is needed/

Bodyweight can slo be classified from light to moderate to heavy. Light would be a push up, moderate a ring dip and heavy a strict hand stand push up.

Question 4

How can reps be categorized?

Answer 4

Reps is the amount of total work completed.

Low is <50 reps
Moderate is 50-200 reps
High is 200+ reps

High reps trains local muscular endurance.
Lower reps leads to higher intensity

Question 5

How can distance be categorized?

Answer 5

Low is <800m
Moderate is 800-3200m
High is 3200m

Question 6

How can time duration be categorized?

Answer 6

Very short < 5 min
Short 5-10 minutes
Medium 11-20 minutes
Long >20 minutes

The majority should be between 5-20 minutes with the sweet sport between 5-15 minutes.
The outliers are very short, heavy and long workouts.

Question 7

How can movements be categorized?

Answer 7

Movements can be distinguished by movements function, primary musculature and/or modality.

Question 8

What are the different movement functions?

Answer 8

Squatting
Hinge
Upper body press
Upper body pull
Trunk flexion

Question 9

What are the different modalities?

Answer 9

Gymnastics - no external load
Weightlifting - with external load
Monostructural - Cyclical

Question 10

What are the different schemes?

Answer 10

Single modality
Couplet
Triplet
Chipper

Couplet & Triplets are the most common as the relative intensity is the highest.
Therefore the majority should be couplets & triplets

Question 11

What are the different priority workouts?

Answer 11

Task priority
Time priority
Heavy

Task priority have the highest intensity and therefore are more common.

Scheme & priority do not need to be perfectly balanced.

Question 12

What are the factors to consider when building a single workout

Answer 12

• Target time domain
• Loading
• Movement Function
• Repititions

Question 13

What is the process for building a workout

Answer 13

• Analyze previous workouts
• Set goal: duration, movement functions, loading parameters, rep scheme. priority
• Program a workout
• Analyze the workout
• Determine scaling options

Question 14

What does a strength session look like?

Answer 14

Reps 7-25 range, significant rest, 80% or more

Question 15

What is the purpose of a stamina training?

Answer 15

Muscular Endurance

Question 16

What is the programming goal of a stamina training?

Answer 16

Use redundant movements, higher rep ranges per round, perform max rep sets

Question 17

What is the goal of phosphocreatine pathway training?

Answer 17

duration: 1-20 sec., long rest 1:12 - 1:20, 1 workout per week

Question 18

What is the goal of glycolytic pathway training?

Answer 18

30-120sec., moderate rest, 1:3 rest ratio

Question 19

What is the goal of oxidative pathway training?

Answer 19

Long duration, intervals min. 3 minutes, rest 1:1 or 1:0,5, accumulate 20minutes or more of work

Question 20

What is the sequance of programming multiple workouts?

Answer 20

1) analyze past workouts
2) place training goals in the upcoming schedule
3) create specific training goals for each session
4) build specific workouts

Question 21

What methods are available to test your programming?

Answer 21

Block testing and weekly testing
Block: 2 blocks per year in which you test 5-10 benchmark wods
Weekly: 1 benchmark every 6 training days

Question 22

What testing categories are available?

Answer 22

• Short workout
• Classic CrossFit workout
• Strength
• Skill
• Long