THE PROFESSIONAL COACH

Starting your journey as a CrossFit coach is an exciting and transformative experience that requires preparation, openness to feedback, relationship-building, and self-care. By thoroughly preparing for classes, seeking constructive feedback, fostering a supportive community, and pacing yourself to avoid burnout, you can create impactful experiences for your athletes while building a sustainable and fulfilling coaching career.

Body proportions play a significant role in lifting technique, influencing balance, depth, and positioning in movements like squats and deadlifts. Athletes with longer femurs often need to lean forward more during squats and can benefit from strategies like adjusting stance width, improving ankle mobility, or wearing shoes with elevated heels. Conversely, shorter femurs allow for a more upright squat posture with less mobility demand. In deadlifts, long torsos require stronger spinal erectors to maintain neutral positioning, while shorter torsos with longer arms and legs enjoy better leverage. Understanding these proportions and tailoring technique accordingly can optimize performance and help athletes achieve new personal records.

In CrossFit, athletes use three primary grip strategies for deadlifts: the double overhand grip, hook grip, and mixed/alternating grip. The double overhand grip is the weakest but excellent for developing grip strength, which transfers to movements like pull-ups. The hook grip, stronger than a double overhand, involves wrapping fingers over the thumb and is essential for Olympic lifts, though it can be uncomfortable. The mixed grip, the strongest for heavy loads, offsets bar rotation but can lead to imbalances or bicep injuries if not alternated between sets. Coaches often recommend using a double overhand grip as long as possible to build grip strength, switching to a mixed grip for heavier lifts after practicing proper technique.

CrossFit programs for kids and teens provide lifelong benefits by combining positive coaching, functional fitness, and a family-friendly environment. These programs boost confidence, skill development, and teamwork while teaching young people natural movement patterns that improve strength, coordination, and injury prevention. A supportive environment with age-appropriate equipment, clean branding, and engaging class formats encourages participation and fosters a love for fitness, laying the foundation for lifelong health and wellness.

When athletes feel stuck, it’s crucial to address three areas: performance data, lifestyle, and workout intensity. Reviewing workout logs often reveals progress they’ve overlooked, such as faster times or improved skills. External factors like sleep, nutrition, and stress can also impact performance, and simple adjustments can help. By addressing these factors, coaches can help athletes stay motivated and on track toward their goals.

The Professional Coach is sent out to more than 250,000 CrossFit coaches each week. Designed to help you become a better coach, no matter how long you've been coaching, this publication provides a wealth of articles, media, and webinar opportunities that cover all aspects of coaching, including best practices, real-world coaching application, scaling, methodology, nutrition, and more. With contributions from experts inside and outside the CrossFit space, this is the ultimate tool for coaches like you who are looking to improve their skills and knowledge.

In coaching CrossFit classes, the PVC pipe allows athletes to feel correct positions, hold static positions for more coaching, and perform more reps without fatigue, enhancing kinesthetic awareness and refining mechanics. Now, the author recommends starting with a PVC pipe for beginners, complex movements, and for refining technique before transitioning to a barbell, as it provides valuable feedback without the limitations of added weight.

Becoming a great CrossFit coach involves developing six core skills: teaching, seeing, correcting, group management, presence and attitude, and demonstration. Great coaches excel in each area and use reflection to identify improvement opportunities. Observing and learning from experienced coaches, applying threshold training to accommodate varying fitness levels, and utilizing self-evaluation tools can further enhance a coach’s effectiveness. By setting specific goals for each class and reflecting on outcomes, coaches can make measurable progress, ultimately elevating their skills and the results they achieve with athletes.

The coach-athlete relationship is fundamental to an athlete's progress in CrossFit, going beyond technique and programming to encompass emotional, mental, and motivational support. This connection can greatly enhance an athlete’s performance and satisfaction, with leadership style playing a crucial role. Coaches balance styles — autocratic, consultive, delegative, and participative — to meet each athlete's unique needs, creating a supportive and empowering environment. Four key elements — closeness, commitment, complementarity, and co-orientation — strengthen this relationship. Through trust, shared goals, tailored feedback, and clear communication, coaches foster a partnership that supports athletes’ growth and long-term success.

In CrossFit coaching, “threshold training” guides decisions on load adjustments during heavy days. Coaches assess athletes' mechanics, bar speed, and technical consistency to determine whether to increase, maintain, or reduce weight. If mechanics are strong and the bar speed remains consistent, the athlete can likely increase the load. Small errors or slower movements may indicate staying at the same weight to refine form, while significant breakdowns in technique or range of motion call for a decrease in load. Reviewing past performance and daily factors like stress and fatigue also helps tailor load decisions, ensuring safety and progress.

Sometimes CrossFit gym members may ask their coach if they need extra programming to get fit. Much of the time, at the heart of this question is a general misunderstanding of the CrossFit methodology. That and the fact they’re used to working out hours a day to maintain or achieve some level of fitness they think is appropriate. The short answer is no, but there are a few ways to educate members on this topic.

At CrossFit BloNo, exceptional coaching is driven by the Certified CrossFit Trainer (CCFT) credential, which ensures coaches are highly skilled in areas like screening, programming, education, and leadership. With only 33 Level 3 trainers in Illinois, this rare certification allows their coaches to deliver top-tier instruction, creating a holistic, growth-oriented environment for athletes. CrossFit BloNo fosters a collaborative culture where coaches mentor and challenge each other to continuously improve. Friendly competition further drives performance, ensuring each class delivers an outstanding experience. CrossFit BloNo is committed to cultivating world-class coaches and maintaining excellence in every class.

Scaling gymnastics movements, like pull-ups, in a large group setting can be challenging but manageable with a clear and adaptable plan. To promote long-term athlete development, the key strategies include: varying scaling options to prevent plateaus and maintain engagement, incorporating scaled movements into the warm-up for efficiency, scaling for the intended workout stimulus to maintain intensity, using complexes for progression by adding kipping elements, and ensuring accessibility by planning for safe and efficient transitions. These strategies help maintain athlete motivation and drive consistent progress in their gymnastics skills.

At CrossFit Roots, the whiteboard routine is a foundational element that begins and ends every class, playing a crucial role in communication, class efficiency, athlete progress, and community building. It helps coaches establish leadership, provide clear scaling options, and set expectations, creating an environment where athletes feel supported and confident. This practice promotes class cohesion, accountability, and personal connection between athletes and coaches. The routine, refined over 15+ years, also encourages athletes to engage more deeply with their performance, fostering a strong, trusting, and goal-oriented community.

Never stop coaching your athletes. Continuous coaching is the fuel that keeps your athletes going. Remember, the coaching process, though it may seem complex at times, is fundamentally simple, and your confidence in this simplicity will reassure your athletes of their ability to progress.

Coaching everyday CrossFit athletes requires building personal connections, motivating them based on their individual needs, understanding their goals, and challenging their limits to promote growth. Coaches should tap into athletes’ competitive edge, treating them with the same respect and professionalism as elite athletes. Creating a positive and structured environment, providing feedback, and asking for input are essential to ensure coaches continually meet their athletes' expectations and help them achieve their goals. Effective coaching involves constant engagement, motivation, and an openness to self-improvement.

The decision to wear a weightlifting belt in CrossFit depends on your goals, experience, and training approach. A belt can enhance core stability and performance during heavy lifts, offering support for both recreational and competitive athletes. However, overreliance on a belt can hinder natural core strength development and limit mobility during dynamic movements. For recreational athletes, focusing on proper technique and core strength is crucial, while competitors often reserve belts for max-effort lifts. Ultimately, a belt is a useful tool but should not replace mastering foundational lifting techniques.

Rest is an often overlooked but essential aspect of CrossFit, and athletes must be taught its importance. While members may join with a drive for improvement, many need guidance in balancing intensity with recovery. There is no one-size-fits-all approach to rest, as factors like age, fitness level, and external stressors vary among individuals. Coaches must educate athletes on the benefits of recovery, intervene when necessary, and track performance to ensure a healthy balance between training and rest.

Hiring a great coach involves more than luck; it’s about identifying raw talent and fostering growth. At CrossFit Roots, a professional hiring process includes clear job descriptions, setting expectations, and seeking feedback from the coaching team. Key traits include professionalism, strong communication, and alignment with the gym's values. Candidates should be evaluated based on their experience, preparation, and potential, with a focus on how they handle feedback and interact with athletes. Involving the team in interviews helps ensure the new hire fits the gym’s culture and contributes to long-term success.

Coaching in CrossFit is a continuous journey of growth and development, where success relies on fostering critical thinking, lifelong learning, and giving constructive feedback. Elite coaches like Nicole Christensen exemplify the importance of always evolving, understanding that even with years of experience, there is more to learn. Structured feedback, ongoing education, and embracing responsibility are key components in developing great coaches who not only improve their own skills but also enhance the gym experience for members. By fostering a culture of continuous improvement, CrossFit gyms can ensure long-term success and stronger athlete-coach relationships.