Why Your CrossFit Programming Sucks (And How to Fix It)
The Uncomfortable Truth About CrossFit Programming
Let me start with something that's gonna piss off half the CrossFit community: 90% of you are programming like amateurs.
There, I said it.
I spent the last decade watching coaches throw together random workouts, slap a catchy name on them, and call it programming. Meanwhile, their athletes plateau faster than a bad Tinder date conversation.
Look, I get it. I was there too. Fresh out of my Level 1, thinking I knew everything because I could make people sweat buckets. But here's what nobody tells you at those certification weekends...
Making people tired isn't the same as making them better.
Why I Stopped Believing in 8-Week Magic
After training everyone from weekend warriors to competitive athletes (including a few regional hopefuls who shall remain nameless), I've learned something painful: short training cycles are feel-good bullshit.
Eight weeks? Come on. That's barely enough time to establish a movement pattern, let alone create lasting adaptation. It's like trying to build a house with a foundation made of popsicle sticks.
The fitness industry loves short cycles because they're marketable. "Get shredded in 8 weeks!" "Transform your body fast!" It's instant gratification programming for an instant gratification world.
But here's the thing - your nervous system doesn't give a damn about your marketing timeline.
Real adaptation takes 12-16 weeks minimum. That's not my opinion; that's just how human physiology works. Motor learning, strength gains, metabolic adaptations - they all operate on longer timescales than your average "challenge" program.
The Three-Block System That Actually Works
After years of trial and error (emphasis on error), I've settled on a three-block approach that doesn't suck:
Block 1: Building the Foundation (Weeks 1-5)
This is where we get boring. Really boring. Think strict movements, tempo work, and longer aerobic pieces that make Type-A personalities want to punch walls.
- Strength focus: Linear progression on basic lifts
- Gymnastics: Strict everything - pull-ups, dips, handstand holds
- Engine work: Long, steady efforts (20-40 minutes)
- Recovery: Built into the program, not an afterthought
I know, I know. Your athletes are gonna complain. "Where are the barbell complexes?" "Why can't we do Fran every week?"
Tell them to shut up and trust the process. (Okay, maybe say it nicer than that.)
Block 2: Dynamic Application (Weeks 6-10)
Now we get to play. Take all that strength and skill from Block 1 and start moving it around.
- Barbell cycling enters the chat
- Kipping movements replace strict work
- Mid-range MetCons (8-15 minutes)
- Movement combinations that actually make sense
This is where things get fun, but we're still disciplined about it. No random "let's throw 47 movements into one workout" nonsense.
Block 3: Competition Prep (Weeks 11-16)
Welcome to the sufferfest. If Blocks 1 and 2 were building the engine, Block 3 is redlining it.
- High-volume everything
- Open-style workouts
- EMOMs followed by AMRAPs (because that's how competition feels)
- Mental toughness training disguised as physical training
The Stuff Nobody Wants to Hear
Here's where I lose some of you, but stick with me...
Baseline Testing Is Non-Negotiable
If you're not testing, you're just guessing. And your guesses suck. (Trust me, mine did too.)
I test everything: max lifts, benchmark WODs, aerobic capacity, movement quality. It's tedious, it's not sexy for social media, but it's the only way to know if your programming actually works.
Your Athletes Don't Need More Variety
Stop it. Just stop. That daily "surprise workout" you're so proud of? It's chaos, not coaching.
Your athletes need consistency and progression. Save the creative workouts for your own training (if you actually train, which is another rant entirely).
Recovery Isn't Optional
I see programs with six high-intensity days per week and wonder why people burn out. Recovery isn't what happens between workouts - it's part of the workout program.
Build it in. Schedule it. Protect it like your gym's liability insurance.
The Implementation Reality Check
Alright, enough theory. Here's how you actually implement this without your members rioting:
Week 1: Sell the Vision
Don't just change the programming overnight. Explain why you're doing it. Show them the progression. Make them part of the journey, not victims of your newest coaching obsession.
Weeks 2-4: Weather the Storm
People will complain. They'll say it's too easy, too hard, too boring. Document everything. Take notes. In 12 weeks, you'll have receipts.
Week 12+: Let Results Do the Talking
When Sarah finally gets her first pull-up and Mike adds 50 pounds to his deadlift, the complainers become converts.
The Mistakes That'll Sink Your Ship
Because I've made them all, here's your "don't do this" list:
- Trying to peak everyone simultaneously - Your mom doing CrossFit twice a week doesn't need the same prep as your Games hopeful
- Ignoring individual differences - Program tiers exist for a reason
- Falling in love with complexity - Simple works. Complicated feels smart but usually isn't
- Abandoning ship too early - Give your program time to work before you panic and change everything
Beyond the Open: CrossFit as a Tool
Here's my hot take: CrossFit isn't just for CrossFitters.
I've used CrossFit methodology to train distance runners, obstacle racers, and even a few powerlifters (don't tell them I said that). It's the most versatile training tool we've got, but only if you use it systematically.
That marathon runner doing Murph? She's not training to crush the Open - she's building the mental and physical resilience to keep moving when everything hurts.
The high school athlete coming in three days a week? He's not becoming the next Mat Fraser - he's becoming a better version of himself.
But here's the key: the programming principles don't change. Whether you're training for the Games or just trying to keep up with your kids, you need progressive overload, adequate recovery, and a plan that extends beyond next Tuesday.
The Community Question
Look, we need to talk about something uncomfortable. The CrossFit community has this weird relationship with programming where everyone's an expert but nobody wants to do the unglamorous work.
Posting your daily WOD on Instagram is easy. Building a 16-week progression that systematically addresses strength, power, endurance, and movement quality? That's hard.
But that's exactly what separates real coaches from workout creators.
Your athletes don't need another creative complex. They need someone who understands the difference between acute fatigue and chronic adaptation. They need someone who can see past tomorrow's workout to next month's goals.
The Real Test
Want to know if your programming actually works? Here's the test:
Can you explain, in detail, why you programmed Tuesday's workout the way you did? Not just the movements and rep schemes, but how it fits into the bigger picture. What adaptation are you targeting? How does it build on Monday's session? How does it prepare them for Thursday?
If you can't answer those questions, you're not programming. You're just making people tired.
Moving Forward
The fitness industry is full of overnight experts selling quick fixes. But the best coaches I know - the ones whose athletes actually improve year after year - they think in seasons, not sessions.
They understand that real development is messy, non-linear, and requires more patience than most people are comfortable with. They know that the most important adaptations happen gradually, invisibly, below the surface.
Your athletes came to you for transformation. Give them systematic progression instead of daily entertainment.
Because at the end of the day, they won't remember the clever workout you posted on social media last Tuesday. But they'll never forget how it felt to finally achieve that goal they'd been chasing for months.
That's the difference between programming and just making people sweat. One creates lasting change. The other just makes for good Instagram content.
Choose wisely.
Want to argue with me about programming philosophy? Good. Hit me up in the comments or slide into my DMs. I love a good training debate, especially when it makes us all better coaches.
