Thursday 10-27-16

Box Brief

We just finished our 10 athlete pilot of goal based accessory programming and the results were amazing.  We are pleased to bring you our official Goal Based Accessory Programming as an option for those that are interested.  The post is long, so we put it at the bottom of the Travel WOD 🙂


A. 1rm Bench Press
B. “Team Baseline”
Teams of 2. Each partner completes a round of
500m Row
40 Squats
30 Sit Ups
20 Push Ups
10 Pull Ups

Each partner should record their individual score. Each team should record their total score. Partner 1 should be the guest if doing the member/guest challenge.

Travel WOD

400m run
40 squats
30 sit ups
20 push ups
10 burpees

Goal Based Accessory Programming Launch

One thing we noticed throughout the years is that many members had their own individual goals or weaknesses that they wanted to conquer.  Sometimes coming to class and doing a few things after that was quickly recommended by a Coach during class worked and sometimes it didn’t.  For that reason, we decided to pilot a 6 week goal program with just 10 individuals.

These individuals met with a Coach to define goals, received specific accessory programming, measured before and after, and communicated with a Coach weekly.  While it was a lot of extra work for both the Coaches and athletes, the results were amazing.

Goal Challenge Pilot Results

It was an amazing 6 weeks of growth for not only our members, but also our Coaches.  We are more than proud to share some of their results with you.  If you see these guys in the gym, be sure to give them a high-five or a congratulatory hug!

Melissa: Her goal was to dial in nutrition as well as increase running endurance.

Over the course of 6 weeks, Melissa was challenged to log all her food daily as well as complete 3 running workouts per week outside the gym.  These workouts were to establish a foundation as well as increase speed and endurance.
We used the Beep Test ( for pre and post endurance level measurements and Melissa increased her score by an entire level!  She lost a total of 2.6 lbs., dropped her BMI (body mass index) by 0.6 and her PBF (percent body fat) by 0.4 points.  Way to go Melissa!

Lynne: Her goal was to dial in nutrition.

Lynne wanted to be held accountable for eating strict Paleo for the 6 week challenge and was asked to log her food daily.  During the last 2 weeks of the challenge, she was asked to keep her macro (protein, fat and carbohydrate) levels at 30%, 30%, and 40%, respectfully.  Lynne lost a total of 4.5 lbs., her PBF decreased by 1.1% and she is proud to report that since starting crossft a few months ago, she is down a total of 7 lbs.! Nice work, Lynne!

Carrie and Kyle: Their goals were to increase overall strength and muscle mass.

Carrie and Kyle were very busy over the 6 week challenge.  They were asked to complete “Grace” (30 clean and jerks 135/95) as a pretest.  Carrie went from 2:25 @ 75# to 2:57 @ 85# and Kyle PR’ed his time by :52 seconds!  For accessory work, they were given German Volume Training, grip strength and time under tension exercises.  Carrie dropped 2.4 lbs., increased her skeletal muscles mass by 2.2 lbs., including 5% increase in leg muscle mass, 4% increase in arm muscle mass and ~3% increase in trunk muscles mass. Her PBF decreased by 3%! Unreal results guys, you crushed it!

Julie B., Tony and Katy O. did an awesome job as well, as soon as their results are in we will share them with you.  Thank you guys for inspiring and encouraging other members to join you in your accessory work!

Launch of Goal Based Accessory Programming

We had such positive results from our pilot that we want to bring it as an option to everyone.  It is with great pleasure and excitement that we formally launch our Goal Based Accessory Programming!

It’s pretty simple.  You meet one-on-one with a Coach to outline measurable goals.  We measure a baseline, prescribe accessory work to complete 3x/week, connect with you each week, and remeasure at the end.  It’s certainly some additional work for you as an athlete, but it’s also a lot of extra work for your personal Coach.  In order to compensate them for that extra time, there is a $12 per week cost (minimum 6 weeks to give time to see change) , which isn’t bad at all considering it includes:

  •  one-on-one meeting with a Coach to discuss your goal(s)
  • pretest via InBody scale as well as additional pretests specific to your goal(s)
  • 6 weeks of 3 x week accessory programming specific to you
  • weekly check-in by your Coach on your progress
  • post test via InBody scale as well as additional posttests specific to your goal(s)

If you are interested in this program, please see a Coach to get started or email [email protected].  Now it’s time to crush some goals!



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