Joel Willis - Crossfit Coach

So this week I opened up a conversation with a great coach from Reebok Crossfit 5th Ave. Joel had a lot of good input, some of which is below. This weekend I practice Snatches, Kipping for Muscle Ups & being COACHABLE.

The goal is qualifying for Crossfit Northeastern Regionals.
"Here's what I promised:

What I know about you: Good Oly skills. Has no lungs. Needs lungs. Needs CrossFit speed and endurance. How best can I get you there with the less is better schedule?? Humph!?!?!

August and September: Is done so no need saying what you should have done then.

October and November: Speed Strength --- DE (Dynamic Effort) Training. Think band pulls, chains, speed bench, sled work, sprinting, etc, etc! How can we incorporate your Oly Skills? That's easy!!

December: Focus on your weaknesses: Your body-weight movements: gymnastics...pistols, hspu, ring work, etc, etc! Following a program like Invictus or Outlaw is good. However, you need someone, other than yourself, to program for you. We tend to be very biased when we program for ourselves. Get a coach who you trust, who competes, who has good eyes, and knows his or her shit, and take it from there.

January and February: You build Noah's Art, so to speak. You build your engine. Your doing two to three WODS a day. Moderation is essential. Trust me, you'll do fine. You want to PEAK at Regionals--granted you make it. If you follow me, you will. I usually have my clients use the Open as a tester. Why the hell not?!?!

March and April: Your Regional bound. Lucky for us northeastern folk we get to go last. So what does that mean for Joshua?? It simply means that he becomes a stud at the workouts because he's had time to practice them a million times. Come Regional time you have gone from a 39 year-old athlete who has been "training" to a 39 year-old athlete who is "practicing" his craft, working transitions, etc. Follow?

I hope this helps. "