Good Afternoon CFTP,

Such a beautiful day! Today I have a couple of things I would like to hit on. The first is programming.


I am the head programmer for CrossFit The Point and have been for 5 years.  That means I have programmed over 1,500 WODS for CrossFit The Point! Dave of course comes through big on Wednesdays as well which brings some great variety .

I had an interesting conversation with an individual the other day and they were comparing our programming with another local gym. They said that it seemed like our programming was for the more elite athletes and more for competitors than your average Janes and Joes… It caught me off-guard at first and made me chuckle a bit.

When I went through CrossFit Level 1 training and then CrossFit Level 2 training we talked about programming. We are to program for the top athletes in the gym and scale down the workout for the rest of the athletes. So, that is precisely what I do. The problem, if you can call it a problem, is that you all are becoming beasts, so when someone sees our programming it seems heavy, or high repped, or harder than your average programming. The reason this is the case is that I base our programming off the needs of the members of CrossFit The Point. The members at CrossFit The Point have different strengths and weaknesses than the members from other boxes around the world.

I could pay some company to program “the best program in the world” but that wouldn’t make any sense. They don’t know you. They don’t see you. They have no idea what you need and what your goals are. I know each of you. I hear your goals. I see your WODs. I see your scores.

When I program I try to take a step back and look at everything. Your programming is not just some random WODs put together throughout the week. I obsess over what I should program for you. You can ask Emily… She’s probably annoyed at how much I talk about it. I have spreadsheets and papers strewn around my office with research about different WODs and different programs. I try out different workouts to see how they could fit into the needs of our gym. My intent each week is to make you fitter. My goal is to challenge you without breaking you.
It’s a tough balance to program for over 200 athletes but I love it. I love seeing what works and what doesn’t and recalibrating each and every programming cycle. It takes extra time and effort but I believe it’s important.

When talking about fitness I look at a few categories that include Power Lifts, Olympic Lifts, Speed, Endurance, Bodyweight, Light and heavy workouts and long workouts that include workouts over 20 minutes. We all are going to have categories we are better in than others and my goal is to get you more well-rounded.
Hopefully that answers some questions about what goes into programming at The Point.

Today while I was out on my run I was thinking… And how could you not let your mind wander with views like this?! This is by my house and I just ran straight south and kept on going. The first half mile was tough. I had a side ache and my traps were tight from the previous week’s WODs and I was questioning my resolve. Once I hit about a mile into the run that stuff seem to disappear and all I could think about is the next quarter mile ahead. After I ran that quarter mile I figured, I have already gone this far… Why not a half mile more. Then before I knew it I was over 3 miles away from my home. Well… Crap… I have to run back! I turned around and made my way back and the closer I got to home the faster I ran. I could see the light at the end of the tunnel and it pushed me to finish strong.

The reason I relay this story is because I think many of us go through this internal battle. Getting started is hard. Sometimes it takes all we got to even get out the door. We look for excuses to why today isn’t the day. Even today, before my run, I was looking for excuses to why I couldn’t run. “I can’t find my headphones. It’s too cold outside. I don’t want to take all three dogs. I can’t just take one dog, the other two will be sad.” The list went on and on and on.

Once I was on the run I almost turned right around. My side hurt and I had no energy. Maybe I’ll just take today off. It was only until I pushed past those thoughts that I really began to enjoy the run. We are always going to have excuses that keep us from doing what we need to do. We are busy human beings. We have families, kids, religion, and all kinds of activities and let’s not forget all the social media time. I believe we are the busiest human beings ever but we must make time for our mental and physical health.

Coach Dan

Today’s Spotlight goes to Peter Clayton!

1. How long have you been at The Point? Started at the end of June 2015 (hero week).
2. What do you do for a living? I work for a company called CompHealth to recruit doctors on a temporary basis. I run the Urgent Care and Occupational medicine team.
3. Prior to finding CrossFit what did you do for physical exercise? Good old body building. Did one show in my early 20’s and have consistently lifted for years and years.
4. If you had to pick your favorite accomplishment during your CrossFit journey so far, what would it be? I like the heavy Olympic lifting. Felt like I was starting to get up there in weight before the old kneecap snapped in half last May (unrelated to oly lifting).
5. What is one piece of advice you could give new CrossFitters that you wish you knew before you began? First, and very simply be consistent. Second, protect your hands. I tore every week before I learned about proper hand care and the good old “tweezerman” callus shavers.
6. What is your favorite movement in CrossFit? HSPU and Oly lifting. I also love sprinting on the rower and assault bike.
7. What is your favorite all time WOD you have done? Grace or Diane. I’m a sprinter and would prefer to get it done quick.
8. What are your goals for the upcoming year? Get my knee fully recovered and become competitive again. I just had the hardware removed.
9. Before starting CrossFit what was your view of CrossFit? How has that changed since joining? I knew it was hard. Had friends that tried to get me to do it for a long time (Craig Kotter). CrossFit has allowed me to test my mental capacity for pain. I think our minds give up long before our bodies do during a work out. I also love that I can come in and just do what’s in the board (most the time).
10. Give me a brief summary of your CrossFit journey thus far. I started CrossFit being super unflexable and with horrible form. Through coaching, watching a lot of technic videos and lots and lots of repetition it’s slowly progressed and continues to progress. I used to come out as the clock counted down from 10 swinging for the fences and would burn myself out. The old 5:30 crew used to laugh when they’d see me do that (you know who you are). I’ve learned to pace myself and be much more strategic. I love that in CrossFit there is always someone better than you to learn from. We can constantly be learning and improving. Most of all I appreciate what I consider new life long friends. People I’d do anything for if they asked and feel they’d do the same in return. I feel fortunate that we landed at The Point!!

Coaches’ Comments on Pete:

Coach Dan: I love Pete! I chose him this week because of his resilience. He is a heck of an athlete and when he busted his kneecap I was devastated for him. He had worked so hard to get to where he was before the accident that I feared he would give up. JUST THE OPPOSITE! He came in as soon as he could and he worked. He did what he could and worked hard as he rehabbed. Pete is a great athlete and an even better friend. So happy Pete and Kami joined us at The Point.

Coach Wheeler: “What can you say about Pete? Watching this guy put in the work he has after his knee injury has been awesome. He listens to anything given and helps and pushes everyone around him. I hope to grow up and have shoulders like him.”Coach Charms: “Total monster. Open and accepting to coaching and tips. With his knee injury he’s got every reason to not get things done, but he finds a way to keep killing it. All while being a really nice guy and handsome. Ha ha”

Coach Dave: “Pete is an awesome athlete! Due to his recent unfortunate injury, Pete has a great perspective of modifying movements to meet the effects and focus that the WOD is calling for. Not to mention that he has a ton of personal knowledge in nutrition. He helped me cut 12 pounds in order to make my weight class for a powerlifting meet last year. Couldn’t have done it without him. Love the guy!”

Coach JoAnn: “Would it be weird to say that Pete is one of my favorite coaches? 🙂 He’s watched me do a lift, and given me feedback that helped immediately. Watched me work on butterfly C2B, and given me something to correct. Such a strong, hard working athlete. Love the days I get to”

Coach Leslie: “Pete is an amazing athlete and an all around great guy! A powerhouse with a fantastic attitude. I can’t wait to see his comeback after being “unscrewed”.”