COACHING APPLICATION

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.

It can be challenging to coach high-complex, high-skill CrossFit workouts, especially when unexpected circumstances disrupt a well-prepared lesson plan. It's important to be able to adapt and implement strategies to maximize efficiency and coaching effectiveness, such as simplifying equipment needs, minimizing transitions, incorporating scaling options into warm-ups, and planning for worst-case scenarios like overcrowded classes or limited equipment. These proactive measures help ensure a smooth, inclusive, and impactful class experience for athletes of all levels.

There's always a balance between setting high standards and adapting workouts to meet athletes' needs. While programming for the "best" is a useful guideline, effective coaching requires scaling workouts to align with the intended stimulus, challenge, and motivate athletes at all levels. It's okay to set ambitious prescriptions, occasionally designing workouts that most athletes can complete as prescribed, and maintaining high standards to drive progress and achieve measurable results.

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.

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.

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.

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.