Crossfit is my sport. I train others to treat it as such. Combining a background of program design knowledge, a comprehensive body fat measurement protocol, alternative medicine assessment tools, and an in-depth lifestyle/nutrition design has enabled us to use Crossfit and individualize it for each and every person effectively.

I started using Crossfit in program design three years ago with all ranges of clientele. Previous to that I used a mixture of various protocols depending on what the client needed/wanted. The randomness of Crossfit was exciting, but not appropriate for everyone. What I started to see was an inability with the random training sessions to progress ALL clients quickly through the fitness paradigm while also maintaining high levels of health.



I use body fat measurements and lifestyle questionnaires and their correlation to hormonal patterns as guidelines for most program designs. One wise strength coach taught me this in its infancy many years ago, and after 6 or 7 years and over 4500-5000 BF tests compared to clients’ endocrine medical and alternative medicine tests, I have a pretty good idea of how they correlate (Working with a diverse clientele has allowed me to correlate all my data as well). I have seen a lot of interesting connections based on the hormonal effects of CrossFit and how to best use this to individualize programs. This first article will discuss how these site-specific body fat scores and correlating lifestyle scores can help in designing CF programming correctly.

Each and every client is first assessed on digestion, circadian rhythm, recovery ability and daily energy balance before each design in order to get basics down before implementation.

After seeing where the client stands in the respective androgen (pec, triceps), insulin (sub scapular, iliac), adrenal (umbilical), GH (calves) and estrogen (thigh) body fat test sites, we can begin to design programming with somewhat of a hierarchy. I’ll first discuss each area alone and the resulting design that should accompany this.

All exercise creates increased cortisol levels; after all, we need catabolism in order to have anabolism and adaptation. The adrenal balance of an individual is the top priority in program design as the hypothalamus-pituitary-adrenal (HPA axis) determines what all else does. Mistakes have been made and noted by gassing folks in CrossFit templates only to see adrenal status weaken. Therefore, time and energy has to be spent on lifestyle, insulin management, sleep, supplementation, recovery, and CORRECT dose of training in order to progress anyone through proper adrenal status before we get all excited about showing them what a “filthy fifty” is. Program design for adrenal management alone focusing more on slow, frequently assessed technique, gymnastic skills and nervous system demand sessions as opposed to cellular damage training is top priority here.

Knowing that adrenal status is better taken care of, we’ll constantly get clients remarking how they are energized “going into” exercise sessions as opposed to “getting energized from” exercise sessions—the latter not what we are looking for—developing energy from adrenaline derived from survival mechanisms brought about by exercise. We then know how to move them forward.

Dealing with higher insulin sites alone requires an overhaul of current nutritional practices, ensuring accountability to correct daily energy patterns, a paleo-style nutritional practice, pre- and post-workout allotment of proper nutrients, and possible supplementation will allow the pancreas to start doing its job properly before we start inducing a huge differential in glycogen day to day with random training. Best practices for these high sites in regards to managing insulin is to provide a Pavlov’s dog lifestyle, food and training regime in order for the pancreas to learn how to manage things—that is, weight training only protocols (max efforts and systematically designed sets and reps working on areas for need of improvement are more important here then higher HR cardiovascular training—research shows this as well in insulin-resistant individuals). Balancing blood sugar and learning how to create good insulin management takes some time as the body adapts hourly/daily, so be patient here as changes occur as the person improves their fitness and becomes more insulin sensitive over time.

With improper balance in scoring on androgen sites alone, a balanced attack of testosterone producing training through lifting and modifications of metCons to get the correct dose-response is imperative here—that is, how Diane makes you feel as opposed to how Murph makes you feel—Diane-style WODs as well as all max effort lifting days, Oly lifting work and short/high intensity metCon sessions lasting under 5 minutes will induce that response. This is assuming, of course, that the client is taught about intensity first. The remaining portion of the sessions can focus on technique work with long rest times and moderate to high efforts depending on the training age of the client. The percentage of training will accommodate this need until we see a change in scoring of sites.

The number one area alone where the atypical random metCon WODs have made site-specific changes is in GH response as a result of the high lactate workouts in CF program design. I used to see this always through other methods of training and from working with clients who were using oral administration, topical bio-identical creams and/or injection therapy; but never so much as seen when there is a scoreboard and a timer—high-intensity sessions are sure to produce this effect alone for GH—alongside increased libido, vitality, decreased inflammation and better sleep which GH increases usually result in. As a sidenote, it is very interesting how these natural methods (CF training alone) can produce what I have seen in the past as better responses long-term for health as compared to supplementation alone has done with the bodybuilding/aging/endocrine dysfunction client using exogenous forms of GH.

As seen with high-level female CrossFitters, the response of CF program design is superlative to any other training program and is seen over and over in changes in estrogen dominance in females (males also can have high thigh measures and estrogen scores—My next article will cover crossovers of site-specific training). When intensity is taught, and females develop great relative bodyweight-strength levels along with decreasing all environmental chances of increased estrogen exposure through detox, food and supplementation protocols, there is such consistency in quality hormonal balance head to toe that it is FAR superior to any cardio/light weights/step class design traditionally used for exercise and lifestyle design—far superior! As is no surprise, it is true the CrossFit girls kick ass in so many ways and look great!

Next time we’ll get into crossovers of site specific scoring and how one can affect the other and how to design programs through CF based on that as well as examples and case studies.