This is EVERYTHING that I do, every single day. This includes multiple sessions per day (Typically 2 sessions, AM and PM) that contain weightlifting programs, gymnastics and skill work, metcons, conditioning, and partner workouts. You will be following 1 week behind my schedule. I will provide explanations for each workout and what the goals/stimulus should be. When available, I will post my times along with others who did the workouts with me. My programming is not periodized in any specific way. You can jump in at any time. This is the exact way I have trained for the last 8 years, and I'd love to share it with you.
This program is a tailored version of Ben’s Blueprint. The workouts will be the same for the most part, but the volume will be designed for those who only have 60-90 minutes per day to train. Ben’s Blueprint is a lot of volume; the Essential Framework program will take the most important pieces from each day of Ben's Blueprint so that you can get the absolute most from your time at the gym. You'll get a combination of strength, gymnastics, skill work, metcons, conditioning, and partner workouts. If I only had 90 minutes each day to train, these are the things I'd choose to do. Essential Framework will help you to balance everything by prioritizing your time inside the gym so that you can spend time way from it with other things that matter as well.
Programming specifically designed for your affiliate. Each workout is intended for a class time of 60 minutes. Included will be strength programs, conditioning, gymnastics, metcons, skill work, etc. Scaling options are always provided for movements or workouts that could need scaling! Programming will be provided a week ahead of time so that you have time to prepare accordingly. Explanations for each workout/session, the intended stimulus, scaling, time caps, etc. will always be provided. As an affiliate, you offer 3 major elements to athletes who come to your gym: coaching(and community), a facility, and programming. We'll take care of the programming so that you can spend more time building your business, your community, and your coaching staff.
A bird’s-eye view of your fitness and programming. Quickly log daily fitness attributes and find out what you need to get done today. See previous results and milestones so you know how to attack your WODs.
Who is Ben Smith?
I was an avid baseball player growing up before being introduced to CrossFit during my senior year in high school (2008). In the 7 years to follow, I went from teaching myself CrossFit in my garage (youtube "Ben Smith Fridge"), to opening an affiliate, CrossFit Krypton. Along the way I also managed to finish 1st place in the Mid-Atlantic Regional 5 times and qualify for the CrossFit Games 7 times. All of the hard work paid off in 2015 as I was crowned the Fittest Man On Earth.
A gauge for your overall Fitness and Progress. This is a single number that captures how your performance stacks up to the rest of the community.
Who is this for?
Everyone! Are you an aspiring COMPETITIVE CROSSFIT ATHLETE looking to improve performance in the open, regionals, or local competitions? The Ben's Blueprint program will give you the best chance. Or, are you an EVERYDAY CROSSFIT ATHLETE wanting to follow a proven programming structure designed to improve overall fitness? The Essential Frameworks program takes the most important elements from Ben's Blueprint and condenses it down to a 60-90 min session. Gyms can also subscribe to the Affiliate Design program.
Receive instant analysis for each workout result. View personal records, gym/world rankings, work/power output, and more. You'll also receive Workout Levels (1-99) that will tell you how good your result actually is. How decent is a 4:22 Fran? Where does a 322lbs Deadlift rank? Which is better? Workout Levels will tell you. Instantly.
We do not program in phases, cycles, or anything similar. This program should (and will) increase general physical fitness across the board in all different domains. The Krypton program can be used as the entirety of your programming, or a base on which you can add in extra work as necessary. Because the program is entirely classic CrossFit training, you'll be able to implement it as you see fit.
Easily find your 1,3,5 or 10 rep max for lifts or analysis on other movements. Find out which movements are strengths and weaknesses.