Coaches' Corner


I wrote an article in January 2015 about trusting the program in your own gym. At that time, I was coaching and managing Bay Ridge CrossFit. When the gym’s website was updated, the blog post was lost. I have since talked about the topic and have been asked about it. Fast forward 15 months and I definitely have some new input to share along with what I had talked about over a year ago.

“There are plenty of crossfit athletes, new and seasoned, who have been looking to follow other gym’s programs. They say, “I want to do outlaw” or “I need to follow the Invictus Competitor’s Program.” I’m not ruling out that athletes who decide to do this won’t see progress by following them. I bet they will. However, from my experience, these programs are not necessary to most athletes who walk into a crossfit gym. We have some great programming at Bay Ridge CrossFit. In fact, that program helped get me to the 2014 Northeast Regionals.”

That was the opening to the original article and it continues to be true. Over the past year, I have had the pleasure of meeting, speaking with, learning from and training with numerous coaches and athletes in the CrossFit world. Being head coach at CrossFit Island Park, I work closely with Sean Pastuch and Jeremy Todd who are changing the way athletes are treated in a doctor’s office. Their “Performance Care” is changing the way athletes and coaches maintain their bodies, improve their mobility and strengthen their imbalances. It’s a nice advantage to pick their brains anytime I want.

During the 2015 Wodapalooza Fitness Festival, I had the opportunity to sit in on Jason Khalipa’s talk about the competitive mindset. He touched on topics about competing that I related to. One of the most important pieces of information he shared was when he spoke about members in everyone’s affiliates. “Be all in to your workouts. You don’t need to do 3-4 workouts every day, at only 50% effort; if you show up to that one workout and give it you’re all, that hard work is going to pay off.” This statement is fact. Athletes can easily get caught up in the games and the competitive nature of the CrossFit Games. The passion about it is amazing and it is great. What we all need to understand is that the men and women who compete at the level of the Regionals and CrossFit Games are professional and semi-professional athletes. For the majority of us, our box’s workout of the day is sufficient in improving our lives and becoming fitter. Most members are working anywhere from 5 to 15 hours in the day, many have their kids games and dance recitals to go to. They have to make dinner and care for others. One hour in the gym is theirs. That is where the AMRAP mentality comes into play. Be all in in what you do. Don’t have one foot in and one foot out the door. That one-hour is everything to most people. It’s an outlet from the rest of their lives. They get to have fun and throw some weight around and as a coach; it’s amazing to watch that competitive spirit comes alive.

Just this past week I have gone back through my workout logs and took about 100 workouts from the last 3 years to reuse. While reading through these hundreds of workouts, Tommy’s Hackenbruck’s words came to mind. “You don’t need a harder workout, you just need to work harder in your workout.” So I plan to work with Coach Keith in laying out the program with a focus and direction in mind as we look to guide the members toward next year’s Open. Within that will be checkpoints with in-house competitions as well as local competitions. 

- Coach Rob Moloney