THE PROFESSIONAL COACH

Becoming a successful CrossFit coach requires more than mastering technical skills; it’s about evolving into a leader who can create lasting impact. The Four Pillars framework guides coaches from critical thinking and effective teaching to behavioral intervention and mentoring other coaches. It emphasizes the transition from knowledge accumulation to value creation by developing communication, problem-solving, and leadership abilities. By embracing these pillars, coaches can expand their reach, enhance their professional impact, and contribute to the evolution of CrossFit coaching. This approach empowers coaches to transform their passion into a sustainable and influential career.

During a recent clinic for people new to CrossFit, someone asked how CrossFit differs from traditional HIIT classes. The distinctions are clear: CrossFit prioritizes planned variance to improve broad fitness, incorporates high-power and high-skill functional movements, and offers superior coaching that emphasizes mechanics and progression. Unlike HIIT, which often relies on fixed circuits and low-intensity movements, CrossFit maximizes intensity through short, high-power workouts and task-priority programming. Additionally, its emphasis on measurable progress and a structured nutrition philosophy sets it apart, making it a comprehensive fitness methodology rather than just a workout.

CrossFit’s foundation of varied, functional movements at high intensity has proven its effectiveness, but the rise of accessory work has sparked debate. Should it be included, and how? This article explores its role in strength training, rehabilitation, and performance enhancement while emphasizing that it should complement — not replace — CrossFit’s core methodology. When used strategically, accessory work can fill movement gaps, improve stability, and address weaknesses without compromising intensity. This first installment outlines key accessory categories and common pitfalls, setting the stage for Part 2, which will cover targeted exercises for improving CrossFit movements.

This article explores accessory exercises that can help athletes strengthen weak links in key CrossFit movements. While accessory work can be beneficial, it should not replace the primary focus of training — constantly varied functional movements performed at high intensity. Before implementing accessory work, athletes should first ensure proper movement mechanics, consistency in training, and sound nutrition.

Midline stabilization is one of the fundamental movement themes in CrossFit, crucial for both performance and injury prevention. This article explores what it means, why it matters, how to assess it, and when deviations from a neutral spine are acceptable.

Addressing CrossFit athletes who miscount reps or fail to meet full range of motion requires a balanced approach of education, coaching, and communication. Emphasizing the importance of full range of motion for both performance tracking and long-term functionality helps set a gym culture that values movement standards. When addressing rep miscounting, the response depends on intent — some do it accidentally, while others may be motivated by ego or fear of finishing last. Subtle corrections during workouts, private conversations, and setting clear expectations help maintain integrity without creating confrontation.

Great coaches never stop learning, and mentorship plays a crucial role in their development. At CrossFit Roots, Level 4 Coach and affiliate owner Nicole Christensen demonstrated this firsthand by inviting an 18-year-old, new Level 1 Coach to shadow her during one of the gym’s wildest classes. Amidst the chaos, Nicole guided the coach through real-time coaching moments, setting expectations, teaching how to see movement faults, and refining cueing strategies.

Competition and accountability are game-changers in CrossFit, pushing athletes beyond their perceived limits and fostering deeper connections. Whether it’s showing up for a 5K instead of running solo or hitting unexpected PRs during the Open, competition unlocks intensity, builds confidence, and reshapes goals. Athletes work harder, form stronger bonds, and redefine what they’re capable of, often carrying that mindset beyond the gym. Each breakthrough inspires others, creating a ripple effect of resilience and growth. By reinforcing the value of competition year-round, coaches help athletes achieve more — not just in workouts, but in every aspect of life.

VO2 max, often touted as a critical measure of aerobic capacity and overall health, has sparked debate in the fitness world about its importance and relevance. While VO2 max testing provides insight into cardiovascular fitness by measuring oxygen consumption during maximal effort exercise, its applicability as a sole fitness marker is limited, especially in CrossFit.

Coaching aging CrossFit athletes requires an adaptive approach that balances accessibility with maintaining the core principles of CrossFit. Aimee Lyons (CF-L4) demonstrates how thoughtful adjustments, such as simplifying workouts, collaborating on scaling, incorporating athlete demonstrations, and using instructional waves, can create an engaging and supportive environment for aging athletes. These strategies ensure workouts remain effective while addressing the unique needs of aging athletes, fostering confidence, skill development, and community.