Denae Brown Programming Profile

Athlete: Denae Brown, 2014 and 2015 CrossFit Games Athlete.

"After my final year of competing in The CrossFit Games, it took me well over eight months to recover from the effects of over training and general fatigue from the programming I was following at the time. I wasn’t sure if I would ever be able to get back into training while still gain results without putting in the hours and effort invested previously. I approached Dan with some strict parameters and limitations and the need for more balance in my life. More time spent with friends and family and less time invested in the gym. I wasn’t sure if I would ever be able to gain results considering my training volume to when I was training at my peak was anywhere from four to eight hours a day! Under Dan, I’m now training one to one and a half hours a day and am proud to say that I am still hitting and achieving fitness and training goals… and loving every moment! Dan's program has been monumental in allowing me to create a work/life balance while still achieving results in my health and in fitness! Thank you Dan and Range of Motion!"

Programming Order of Priorities:

  1. Bodyweight.
  2. Olympic Lifting.
  3. Power Lifting.
  4. Work Capacity.

Athlete Profile (this forms the basis of the weakness biased programming):

An endurance dominant athlete with a good engine who can keep going all day with monostructural type movements (run/row/cycle). Rare in that although has good cardiorespiratory capacity, powerlifting is not a major weakness (though it still needs improving). Your technique and efficiency are a weakness in some gymnastic movements. Does well with low complexity barbell movements, not just when fresh, but also under cardiorespiratory duress. Needs to work on Olympic lifts under these circumstances due to constantly working close to max strength. Working on technique and movement efficiency will allow to better express work capacity and strength.

Special Considerations:

  • Previous issues with overtraining which need to be avoided.
  • Programming needs to be considerate of other major facets of life, particularly study and family.

Session Type Percentage Breakdown Bias):

Practiceable Weakness Development Priorities:

  • Bar Muscle-ups.
  • Strict HSPU.
  • Chest to bar pull-ups.

Trainable Weakness Development Priorities:

  • Pull from ground strength (deadlift).
  • Pull from ground power (power clean/snatch).

Training Time Availabilities:

  • Mon: 1 hour.
  • Tue: 1.5 hours.
  • Wed: 30 minutes (recovery day).
  • Thu: 1.5 hours.
  • Fri: 1 hour.
  • Sat: 2 hours.
  • Sun: None.

Sample Program:

The following is an example of what our Individual Programming clients receive on a weekly basis.This is an actual week of Denae Brown's training.

Dan Williams's picture

Dan Williams

Dan Williams is the Founder and Director of Range of Motion. He is an Accredited Exercise Physiologist and Exercise Scientist with a Bachelor of Science and a Bachelor of Exercise Rehabilitation Science. Dan is a CrossFit Coach (at CF Games Level) and four time CrossFit Regionals Athlete.