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Spencer- Professional Coach for Athletes

@spencercoaches

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1:1 Professional Coach for Athletes
DM me to get started!
@opexfitness CCP & Ambassador
@coachrx.app
B.S. Neurobiology, Minor Chemistry

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This is one of the coolest things I’ve built as a coach. Outside of coaching, this has been a super fun project to work on and publish for my athletes. I’m excited to continue to offering next level coaching for my athletes.

#fitness #gym #coaching #program #training by @spencercoaches

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20 days ago

Who I Work With:

If you are an athlete who is feeling stuck with your current training program and looking for a coach who uses an evidence based approach to design a program that works for you, then I’m your guy.

The system I’ve developed using my degree in biology from University of Oregon, my experience as a coach with multiple elite rowing clubs and CrossFit Gyms, my experience as a gym owner, and individual coach of several CrossFit and Olympic Weightlifting athletes is rooted in science and backed by results.

The system is founded on three pillars, my education, my experience coaching athletes, and my experience as an athlete. The results speak for themselves.

Click the link in the bio to schedule a free consult, or shoot me a DM to get started.

#crossfit #athlete #coach #functionalfitness by @spencercoaches

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a year ago

Some recent training stuff recently. Been busy and have been enjoying some shorter sessions in the gym and more time out running, especially with a run club here in town!

#fitness #hyrox #crossfit #lifting #running by @spencercoaches

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2 days ago

On the very famous coaches interrupted show, Tyson, Ben, and I talked about intra workout carbohydrate supplementation for CrossFit athletes.

A brief summary: carbs mid workout if you are training for over an hour (especially if you are doing conditioning) can be a very easy fix and enhancement to session quality.

We also talked about how protein bars make you fart, so there’s something for everybody in this episode.

DM me and I can send you the link for it.

@tysonmaherr, @ben.wise

#crossfit #fitness #podcast #nutrition #carbs by @spencercoaches

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2 days ago

Comment tool and I’ll send it to you!

Good luck to all of the athletes competing this week!

#fitness #gym #workout #training #fotc by @spencercoaches

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3 days ago

A big gap I’m trying to fix in competitive CrossFit:

You can do a rep of a skill, or some in isolation, but they fall apart in workouts and you don’t know how to get from point a->point b.

This is the framework I use with my 1:1 athletes.

Soon it will be available to everybody.

Check out the new page and get on the waitlist! I’ll be adding people to the beta slowly.

#crossfit #gymnastics #fitness #skills #training by @spencercoaches

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3 days ago

Minimums>maximums
Raise the floor not the ceiling
“Monday Numbers” are better @thegainslab1
#crossfit #skills #coach #training #fitness by @spencercoaches

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4 days ago

Thinking of how to visualize minimums vs maximums. This is the verbiage @coachsamsmith uses which I like. Another way of thinking about it is raising the floor not the ceiling. Or a bastardized and oversimplified way is: building the base.

Here the green would be a normal deviation off of a max. A max would happen with some amount of preparation (intensification, comp prep, etc). It also usually happens in an extremely high arousal setting, and under conditions that are hard to replicate and don’t come often. The other bar is a number you could hit regardless of circumstance. Fatigued, less than perfect sleep, some soreness, you still hit this number. Usually like 85-90% of “maximum” depending on movement.

Red deviation is not ideal during an off season build. This manifests itself as having “good” and “bad” sessions, often with pretty significant discrepancies between the good and bad days. The peak output, the maximum, is fragile, and less than ideal conditions create a large gap.

This large gap between minimum and maximum may be appropriate when you’re 4 weeks out from competition, but not deep in an off season training block.

Higher average power output across the block (training to raise your minimums) accumulates more quality training, which in turn accumulates more adaptation, creating a flywheel of progress. Compare that to an undulating graph of spotty performances amounting to no average change across the block.

The progress is slow with this approach, at first. It’s like starting a freight train. Once it builds momentum and speed, it can be unstoppable.

#training #gym #workout #fitness #coach by @spencercoaches

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6 days ago

The worlds sweatiest hug… @themaxvoelkel

On the last slide: it can be hard to detach your identity from leaderboard results. Make sure you check in on yourself every once in a while. You have to want it, there will be days you don’t wanna train, but you also gotta like training to get good. Or be insanely talented and lucky. Enjoy the process first.

#crossfit #program #workout #training #coach by @spencercoaches

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6 days ago

Use the tool to help you pace and get the time you want!

Here are my thoughts on the workout:

120 Bending Reps @ Moderate/tough load

Since they are in a row (15 one side, 15 the other) it will be more taxing on your posterior chain than it looks on paper

The row doesn’t matter a ton, I don’t think it’s worth pushing, unless you are 100% confident in your ability to do the next 30 bending reps unbroken. Ideally you come off the row and you immediately start the snatches, no hesitation.

The TTB will mostly be grip limited. After all the bending, the hip flexion will be somewhat preserved, but you will have had just held onto the dumbbell for quite some time.

My approach would be:
Moderate/tough row (relative to your fitness)
No hesitation into the snatches, break if you need to
You can afford to push the TTB, and then use the row as a place to recharge your battery before starting the next set.

Generally TTB you want to be at 20-30% of Max UB Set Size, but in this case I think you can afford to go bigger and use the row to regroup.

#fitness #gym #workout #crossfit #fotc by @spencercoaches

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10 days ago

A few weeks ago @tysonmaherr, @ben.wise and I all talked about the value of competition and training camps for competitive CrossFit athletes.

The journey to being high level can be very lonely, lots of solo training sessions alone in the gym, often relegated to a cramped corner.

Training camps and competition are good opportunities to line up next to people who are cut from the same cloth as you, and in a way, it feels nostalgic to when you initially started the sport and did class workouts.

The road to the top is often lonely, but having a good coach, and opportunities to meet others who share the same goals can make the road a little less lonesome.

#crossfit #training #competitive #workout #fitness by @spencercoaches

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10 days ago

More examples of improved BMU, for this athlete you can see the data yourself, density increasing (and this is in a more challenging context as well 🤓).

Soon she will be at 20 unbroken as well 😉

DM me if you want to see this type of improvement. Or hit the link in bio.

#crossfit #muscleup #gymnastics #gym #training by @spencercoaches

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12 days ago