Matt Chan’s Training Protocol

Workout of the day for Wednesday 08/29/12:

Complete 4 rounds for time of:
30 Jump and touch
185 pound Deadlift, 20 reps
10 Handstand push-ups

WOD Demo with CrossFit South Bay by Again Faster Equipment – video [wmv] [mov] [HD mov]


As CrossFit grows we are seeing varying training approaches. Everyone wants to do “what works”. So what works? It seems to be a little different for everyone. So if you are looking for a “guru”, asking “what works”, and looking for the formula that works, another approach might be asking yourself, “What works for me?” The key is sticking to an approach long enough to see the positive effects.

There is a great CrossFit Journal article on  some days in the training life of Rich Froning which is volume intensive training. Rudy Nielsen has the Outlaw method which is a derivative of the Louie Simmon’s Westside Barbell conjugate method placing emphasis on the Olympic lifts and shorter met-cons (sounds like CrossFit Football except CrossFit Football does power lifts as well as Oly with a strength piece and heavy met-con).

Now, we get to look at Matt Chan‘s program leading up to his 2nd place finish at the 2012 CrossFit Games. Basically a approach. I have found CrossFit Verve to be a great resource and Matt Chan to be very inspirational.  I have followed CrossFit Verve’s website for many months.

Below are some excerpts that I copied and pasted, but I encourage you to read the entire article in the CrossFit Journal. What? You don’t have a subscription to the CrossFit Journal, then click here and get yourself a subscription right now!!

As you read the article, remember, Chan was very strong already when starting this program. Strength is the key foundation to Chan’s and any advanced/elite program. Don’t neglect your basic strength work to chase after an approach tailored for athletes who have spent years building their foundation on strength.

Post your thoughts to comments.


Losing Control, Winning a Medal

by Andrea Maria Cecil

He did at least one 20-minute-plus workout a week.

“Every week there was two running workouts typically, and it was one in a workout and the other was just training volume of running—running for longer,” Chan said.

The workouts didn’t reinvent the wheel. Many were from or “very typical” CrossFit workouts that focused on stamina rather than strength, Chan said.

“I didn’t necessarily train three on, one off,” Chan said. “I trained based on my recovery score.”

That shook out to be three to four workouts per week most of the time.

In terms of nutrition, Chan increased his Zone Diet blocks from 18 to 21.

CrossFit competitors … should spend time on “what they’re not good at.”

“I think it’s a testament to CrossFit to be 34 years old and still have the ability to be one of the fittest human beings on Earth. And I’m not doing anything special. I’m doing programming,” Chan said.

What made Chan successful… is that his eye wasn’t on the carrot. He took both competitions one workout at a time.



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