Crafted Coaching

Does your environment set you up for success?

Having a supportive network is one of the most underrated factors in fitness success. Humans are social creatures and we tend to fall into the behaviors of those we spend time with. So if getting quality sleep, exercising, and eating healthy matter to you, then it’s going to be easier to follow through if those around you do those things too.

We’re not suggesting that you break up with your best friend because they don’t like broccoli… but it’s worth reflecting on whether your circle makes it easier or harder for you to reach your fitness goals.
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Your Crafted Coach will always be in your corner to help guide you to your fitness potential. Click the link in bio to learn more about joining the Crafted team!

Wise words from @coachsamsmith:

“When will you be here?

The more Crossfit competitions I come to the more I realize how big the gap is between those who are competing here and those who are not.

And, within the group of those who are here the difference between those at the top and the rest of the field is also a big gap.

While it might be defeating at first I’d suggest you meet that with humility. The amount of time and, most notably, patience required to reach this level can’t be ignored.

Ask yourself, “what am I willing to sacrifice in order to stay on this path for the next 5 years?”

There’s a strong chance it will take multiple years, if not half a decade, for you to reach this level and/or the highest level. And, maybe even then you might not make it.

The athletes you’ve been watching this past weekend have exercised more patience than anyone else, no pun intended. Enough patience to fulfill the time commitment needed in order to make it a reality.

Be inspired by people embodying patience and commitment to a vision, not their abs.”

I posted this a year ago. A great reminder for all while we are in the midst of the

And congrats to @nicole_j_soto and her team for qualifying for the @crossfitgames! So proud of her resolve and determination throughout the entire process.

Can’t wait to watch them battle against the best teams in the world in Madison.

Which is why our coaching service goes beyond just providing you workouts.

✅Nutrition
✅Hydration
✅Sleep
✅Daily movement
✅Stress management
✅Habit-building

Click the link in bio and learn more about how Crafted Coaching can help you reach your potential, in and out of the gym.

Check out this week’s episode of Crafted Conversations with @coachmichaelmcelroy and @coachsamsmith on the Back Room Talk podcast.

This is a great one for coaches out there who want to improve their program design efficiency game, or anyone who’s interested in understanding the thought process behind writing workouts.

Head to your favorite podcast platform, subscribe, and listen to the latest episode!

@coach_michael_bann follows the K.I.S.S. principles in his own nutrition behaviors:

My pre Brazilian Jiu-Jitsu meal

Your meals don’t have to be complicated. If you find yourself struggling, try to simplify things to 5 total ingredients or less.

They’ll also generally be much healthier for your gut, potential renal acid load, and overall performance.

📣 Did you hear the news? Coach Sam Smith is hosting his first live training camp of the summer and sign ups are open now!

Date/Location: July 2-3rd - Garden Grove, California

Click the link in bio to register and to learn more about the event, or send @coachsamsmith a message!

Today we remember those who have lost their lives to protect our freedom. Today we move and sweat to honor their sacrifice.

@coachsamsmith accompanied his athlete Nelli (@nonellivaa) to the Lowlands Throwdown last week and shared these words in reflection:

“Any time an athlete competes they want to know and believe they are as prepared as possible. Anything short of that opens the door for doubt and limitations. And when those begin to creep, you thwart your current physical potential.

4 weeks out from the competition, Nelli was only able to complete 40% of her weekly training. 3 weeks out, the same thing happened again but the quality and effort inside of the 40% was further hindered. 2 weeks out, she confirmed with me that she had COVID. That week she was able to get in another 2 sessions but again very limited due to symptoms. In the 4 weeks leading up to the competition, she was only able to complete 12 of 40 training sessions. I wasn’t sure if she was going to be able to compete or even wanted to compete. Last Monday, the week of the competition, she told me she wanted to compete and was ready to give it all she had.

It takes a special type of person to show up, give their best despite knowing they aren’t at their best, and not make any excuses about it. Very few people would step up in that situation. I’d wager many people would have probably withdrawn to spare the hit to their ego (there’s a strong chance I would have). I know she will walk away proud of herself for staying committed, challenging herself to let go of the expectations, and giving her best regardless of the circumstances. I’m extremely proud of all the work she has done, but more importantly, the type of person she is because that is what truly matters.”

Onwards and upwards Nelli, from the whole Crafted Coaching crew!

Are you a Masters athlete curious about the considerations that go into smarter program design for competitive success?

Listen to this week’s episode of Crafted Conversations with @coachmichaelmcelroy and @coachsamsmith on the Back Room Talk podcast.

Head to your favorite podcast platform, subscribe, and listen to the latest episode!

Proud coach moment from @coachsamsmith:

Scott Shirey (@shirey03)

2021 Age-Group Quarterfinals:

79th in Men’s 40-44

2022 Age-Group Quarterfinals:

54th in Men’s 40-44

Improving in an age-group category is no small feat. Mainly due to younger athletes coming in while you are getting older. Scott doesn’t concern himself with these challenges. He improves regardless and shows these young guns how age and strength aren’t the only variables involved in succeeding at this sport.

We’ve been together now for a little over 2 years. Scott is full of fire. When I say jump, he says, how high? He’d fully inflame himself if I asked him. A large part of my role as his coach is to “control” the release of that fire; help him contain it so he can utilize it when it really counts. One aspect of Scott I truly love is his patience and dedication to his goal. And by doing so, he’s able to show his son how to commit to something worthy and see it through to the end.

Getting to know people like Scott, working closely with them, and helping them move towards their goals make for a very fulfilling vocation.

In an ideal world, linear progression (like the example below) works:
WEEK 1: 3 reps x 5 sets @ 87%
WEEK 2: 3 reps x 5 sets @ 89%
WEEK 3: 3 reps x 5 sets @ 91%

But what happens when:
❌Your sleep or nutrition is off?
❌Your individual characteristics call for a different rep/percentage range to elicit the required response?
❌A big life event happened?
❌You’re not fully recovered from training the day prior?

A linear progression simply can’t answer these questions and provide solutions to the inevitable outside stressors and your unique needs. They leave little room for variables and ask you to live in a perfectly controlled environment where things always go as planned. Remember the last time that happened…? Yep, us neither!

Some resilient individuals will be able to continue to grow based on these types of linear programs, but for the majority of us, we will eventually run into a plateau or failure. Us humans have constantly changing variables that need to be addressed and readdressed to continue to adapt.

That’s where individual design comes in. Our Crafted coaches go beyond just linear progression and craft a personalized program based on where you are today and where you want to go. The best part? When you run into those inevitable outside variables, your coach is there to adjust your training as needed.

Click the link in bio to learn more about Crafted Coaching.

Crafted client Scott (@coachamyshusband4life) was well-prepared to take on his first Spartan Race 🏃Swipe right to see what training looked like for him!

“Last hard effort before race day!

It has been an amazing training program since December 31st. I am lighter, stronger, and faster. 100% compliant with training and 90% compliant with nutrition protocols.

Thanks @coachtorano for the guidance. I am feeling confident going into race week.”

ACCESSORY FOR SUCCESS(ORY)

So you want to lift more weight?

While focusing on your compound lifts will take you far, sometimes, you’ve got to think beyond the barbell and utilize smart accessory work to bring up limitations in the movement.

Take the bench press. Sometimes, elbow extension can be a limiter (when you just can’t quite get that lockout!). Here’s where specific exercises targeting the triceps may go a long way in overcoming that weakness.

Accessory work can also be used to help build stability and improve motor patterns. For example, utilizing overhead carries and turkish get-ups may support the shoulder stability and mobility needed for the snatch.

The tricky thing about accessory work is the exercises you need depend on your unique limitations!

That’s where we come in. A Crafted coach will take you through a movement assessment, so they can put together a program that’s designed with your capabilities and needs in mind.

Click the link in bio to learn more.

Crafted client @tmthprz knows when to take fitness seriously, and when to have a laugh!

The many faces of sandbag work 🥴

Crafted coach: @coachsamsmith

More is not always better.

Going hard in the gym 5-7 days of the week can sometimes seem like the only way to reach your fitness goals. However, the high intensity workouts that many love to chase could be holding you back from reaching your goals.

High intensity & high volume workouts are a stressor on the body. Stress is important (we need something to adapt and grow from), but too much stress and inadequate recovery can keep you from reaching your physique and performance goals.

Remember, just because you see high level athletes training 2-3 times per day, 5-7 times per week, doesn’t mean that’s where they started. So even if being elite is your end goal, it’s important to work your way up.

Individual design coaching is the best way for you to ensure you’re getting the right amount of volume and intensity to lead to adaptation, but not burnout. Click the link in bio to learn more about ID coaching with Crafted.