P3 Personalised Performance Plans

Online programming for CrossFit athletes.

Operating as usual

26/10/2016

#P3 and #CrossFitWolverhampton workout of the day 25-10-16.

Gymnastics
8X3-6 strict pull ups
*rest exactly 90 seconds between sets*

Emom X10
Hold hanging L-sit for 30% of your Max effort

WOD
Every 90 seconds until failure complete
20 wall balls
8-15 Burpees
*Capped at 6 sets*

Scale wall ball weight and Burpees number so you hit a minimum of 3 sets, however if you can complete 6 and know you could do more, you over scaled.

A tricky one to get right to hit the desired intensity stimulus, but a very effective and challenging workout to develop working at a red line pace.

#CrossFit #PersonalisedPerformancePlan

25/10/2016

#P3 & #CrossFitWolverhampton's workout of the day 24-10-16.

Establish a 5 rep Max push press
3X5 @85%

12 minute AMRAP
15 air squats
10 sit ups
5 push ups
100m run

#CrossFit #PersonalisedPerformancePlan

03/07/2016

Having a coach write up a calculated and structured program personal to you is a big step in the right direction to aid you in becoming the best you can be.

Get in touch if you are ready!
#CrossFit #p3 #PersonalisedPerformancePlan

personalisedperformanceplan.com 17/06/2016

Mitch Adams

Get in touch with 3 times CrossFit Games Regional athlete Mitch Adams for a bespoke CrossFit plan completely tailored to your goals.

Prices start at £30 per month.

What you receive:
- A full consultation of your goals, lifestyle and current situation
- Before reciveing your first week you get an explanation and justification for the up coming training phase
- Direct communication to the extent that is required with Mitch
- The knowledge and expertise of a top European competitor, a Ba Hons in sport and fitness recipient, Co - owner, head coach and personal trainer at CrossFit Wolverhampton.

What is required from you:
- A clear objective of what you want to achieve
- Willingness to communicate and provide feedback with Mitch throughout your programming
- A committed and dedicated attitude

www.personalisedperformanceplan.com

personalisedperformanceplan.com Personalised Performance Plan

08/05/2016

#P3 masters athlete from last weeks CrossFit Wolverhampton throwdown.

Slav got the biggest lift on the max complex out of the RX masters on a power clean + hang squat clean.

Slav will be a master to watch out for.

04/05/2016

Here are the workouts from CrossFit Wolverhampton's throw down, programmed by Mitch Adams of #personalisedperformanceplan.

The aim of the programming was to test fitness by challenging the athletes. The majority of the movements were chosen to be inclusive to the respective category (RX, masters and scaled. Photo is of RX wods)

However regardless of scaled or RX it is always good to have weaknesses identified. Hence why some of the barbell loadings and gymnastics ate what they were. Hopefully if you have anything about you, you can be motivated to go away and work on the holes in your game. This is what will help you to develop your fitness, which is what CrossFit is about.

Hope you all found these workouts challenging and enjoyable to complete with your partner.

Well done to all who competed it was a great day.

#CrossFit #P3 #CrossFitWolverhampton

27/04/2016

Mitch Adams's views on mental toughness during some CrossFit events at competition.

THE 11TH COMPONENT – MENTAL TOUGHNESS:
The ten components of fitness, as outlined by CrossFit are: Strength, power, speed, stamina, endurance, agility, balance, flexibility, coordination and accuracy. To test for the fittest, you have to test all of them in as many physical challenges as possible.

Unfortunately for the athletes some of these tests can be gut wrenchingly brutal and require what can only be described as a concrete mental fortitude. When you are on the competition floor and you are going through a chipper style workout such as event 3 at the 2015 CrossFit Regionals, at that level everybody can run a mile, they can all overhead squat 60kg they can all double under…but the athlete who wins that event might not be the fittest, they may be the athlete who ignores that voice in their head that says “hey, put the bar down you need a rest” despite the insane muscle burn, the exploding expansion of the lungs and the incredible pounding of the heart they continue to push through.

P3 will include workouts that are designed to develop your mental toughness (when appropriate); these types of workouts will be very unique to this program. To guide you through your programming, P3 will provide information and advice as to how certain workouts should feel, helping you to understand the goals of the session.

20/04/2016

Completely personalised performance plans.

Proper thought out for the goals of the unique athlete and a real justification to what is being programmed for you.

On top of your individualised plan you will receive support and communication to the extent that you require.

Get in touch to begin your journey with us, monthly programs range from £30-£65.

#CrossFit #P3 #PersonalisedPerformancePlan

14/04/2016

Limited training time? Or looking at working on something very specific to be built in around your current routine.

Part time personal plans are now available at £30 per month.

For this you get your unique Individual program, support and communication from the 2016 UK's 2ND fittest man and 3 time regional athlete.

Get in touch for more details.

#CrossFit #p3 #PersonalisedPerformancePlan

14/04/2016

ICON Nutrition

10K GIVEAWAY 🎉

We finally made it to 10K FB likes — thank you all for the support thus far!

To enter our giveaway follow the instructions in the picture for a chance to win the following:

1 x tub of 100% grass fed whey protein
1 x tub of Hibernate - night time casein
1 x tub of Amino Performance
1 x box of Battle Oats bars!

[Winner announced 18th April, 2016]

31/03/2016

#P3 masters athlete Slav hitting a strong 110kg clean personal best. 10kg clean pb 12 weeks into his P3 journey.

#CrossFit #personalisedperformanceplan

15/03/2016

Not long now until @themeallocker a personalised nutrition plan, combines forces with #PersonalisedPerformancePlan.

Keep your eye on this space.

#TheMealLocker
#CrossFit #fitness #performance #nutrition #coach #coaching #performancenutrition #strength #strengthtraining #endurance

05/03/2016

Maggie ♡ on Instagram: “So proud of my dad! @crosslavofit In only 2 months whilst on Mitchell...

#P3 masters #athlete Slav moving much better on his sn**ch and looking alot stronger in the overhead squat. 8 weeks a go a 40kg overhead squat was a struggle. After weekly focus on overhead squat mobility here he is easily moving 60kg.

#PersonalisedPerformancePlan #CrossFit #coaching #coach #strength #fitness

https://www.instagram.com/p/BCkPMAaRAOw/

“So proud of my dad! @crosslavofit In only 2 months whilst on Mitchell Adams' P3 @personalisedperformanceplan he has gotten so much better with everything.…”

27/02/2016

Come and say hello to me at Rain Hill Trials tomorrow and we can discuss how a #PersonalisedPerformancePlan can work for you.

#CrossFit #Fitness #Coaching

25/02/2016

As the #CrossFitGamesOpen begins In less than 12 hours. Here is #P3's thoughts regarding mental toughness in CrossFit.

THE 11TH COMPONENT – MENTAL TOUGHNESS:
The ten components of fitness, as outlined by CrossFit are: Strength, power, speed, stamina, endurance, agility, balance, flexibility, coordination and accuracy. To test for the fittest, you have to test all of them in as many physical challenges as possible.

Unfortunately for the athletes some of these tests can be gut wrenchingly brutal and require what can only be described as a concrete mental fortitude. When you are on the competition floor and you are going through a chipper style workout such as event 3 at the 2015 CrossFit Regionals, at that level everybody can run a mile, they can all overhead squat 60kg they can all double under…but the athlete who wins that event might not be the fittest, they may be the athlete who ignores that voice in their head that says “hey, put the bar down you need a rest” despite the insane muscle burn, the exploding expansion of the lungs and the incredible pounding of the heart they continue to push through.

PPP will include workouts that are designed to develop your mental toughness (when appropriate); these types of workouts will be very unique to this program. To guide you through your programming, PPP will provide information and advice as to how certain workouts should feel, helping you to understand the goals of the session.

#CrossFit #PersonalisedPerformancePlan #Coaching #Motivation

12/02/2016

Juggernaut Training Systems

Two big questions....why don't you let #P3 understand exactly what suits your needs with a #PersonalisedPeformancePlan.

How much volume do you need to get bigger? How much intensity do you need to get stronger? The principle of overload dictates that training must be sufficiently difficult to drive adaptation and must get more difficult over time:

https://www.youtube.com/watch?v=gqF8EoDMSGo

04/02/2016

Best of British Training Camps

03/02/2016

Great weekend over at CrossFit JST for the best of British training camp.

Brilliant experience of training with and learning from some of the best athletes and coaches in the UK.

#P3 #PPP #PersonalisedPerformancePlan #BOB #BestofBritish #CrossFit #Athlete #Coach #Coaching

31/01/2016

#CrossFitWolverhampton #P3 #PPP #PersonalisedPerformancePlan

CrossFit Wolverhampton presents,
1 Fun Packed Weekend, with
2 Days of Competition.

Saturday 30th April;
Same s*x pairs
Male and female scaled
Masters Male and female scaled. 35+

Sunday 1st May;
Same s*x pairs
Male and Female RX
Masters Male and Female RX. 35+

3-4 WODs per day

£40 a Team,
Please enter via Team Up.
Both Team Members have to Register.

26/01/2016

Begin your journey with us by this Sunday 31st of January for £15 off per month for your duration with #PPP.

Get in touch for a free consultation.

#CrossFit #Fitness #Coaching #P3 #PersonalisedPerformancePlan

personalisedperformanceplan.com 24/01/2016

Motivation, what is it? And how do we keep it?

New years resolutions are nearly a month old now, check out this article on techniques that have helped me stay motivated when things get tough.

#P3 #PPP #PersonalisedPerformancePlan #CrossFit #Fitness #Motivation

http://personalisedperformanceplan.com/motivation-what-is-it-and-how-do-we-keep-it/

personalisedperformanceplan.com Motivation, a commonly used word within the topic of doing something that is challenging. So, what is it? And how do we keep it? I got to be honest a few months a go I was feeling low for one reaso…

24/01/2016

Masters United 16.1Throwdown at CF Wolverhampton

Awesome to program for the RX masters competition hosted at #CrossFitWolverhampton.

WOD #1 - 12 minute AMRAP
3 power sn**ches 40/25kg
6 overhead squats 40/25
9 pull ups

WOD #2 - 9 Minute cap
21-15-9-6-3
Thrusters 40/25kg
Box jumps 24/20"

WOD #3 - 25 minute cap
100-80-60-40-20 double unders
50-40-30-20-10 KB swings 24/16kg
25-20-15-10-5 burpees

#CrossFit #Masters #Athlete #Fitness #P3 #PPP #PersonalisedPerformancePlan

https://www.youtube.com/watch?v=y7rokThA60I

22/01/2016

Brilliant to program for the #IconOnlineChampionship.

Last night #CrossFitWolverhampton hit week 2 hard.

#CrossFit #ioc #P3 #Personalisedperformanceplan

#Workout from 21/1/16.

We took on week 2 of the #Icononlinechampionship. Programmed by our head coach and owner of #P3 #PersonalisedPerforformance.

The workout was called "gas tank" and it did not disappoint.

Great work from everyone who gave this a go, fabulous effort from you all.

#CrossFit #Fitness #CrossFitWolverhampton

11/01/2016

ICON Online Championships

IOC WOD #1 - Unbreakable Powered by Iron Elite Apparel
...
Please refer to the video for movement standards (video credit David Zohan)
...
9 minute AMRAP Wallball* shots with Burpee penalty!

*Male 9kg - 10ft target
*Female 6kg - 9ft target ***6kg NOT 7kg as shown in the video***

*Masters Male 9kg - 10ft target
*Masters Female 6kg - 9ft target ***6kg NOT 7kg as shown in the video***

*Teens Male 6kg - 9ft target ***6kg NOT 7kg as shown in the video***
*Teens Female 6kg - 8ft target ***6kg NOT 5kg as shown in the video***

Each break* in the wallball shots will result in a burpee penalty increasing by 3 burpees each break:

Break 1 = 3 Burpees
Break 2 = 6 Burpess
Break 3 = 9 Burpees etc

*A break in reps includes; ball touching the floor, a no rep or holding the ball off the ground and resting for a period of 3 seconds or more.

Score = Total wall balls completed. Burpees count for nothing!

Submit Score => Scores will be available to submit from Wednesday at 8pm (UK Time) via the RxIt website (we will post the full link Wednesday evening)

Photos - Tag your photos with #IOC #ICONNutrition

Videos* - Upload your video with 'Athlete Name IOC 2016 Workout 1'

WOD by ICON Nutrition athlete and owner of P3 Personalised Performance Plans and Crossfit Wolverhampton Mitchell Adams

Special thanks to all our sponsors - Iron Elite Apparel | Inbitz | RAWnola | SGF Laser Services | Battle Oats

#IronEliteApparel | #Inbitz | #Rawnola | #SGFLaserServices | #BattleOats

...

Please record your WOD, if you finish in the top 10 for any WOD we will ask for a video to be provided so it can be validated by our Head Judge Luke Andrew. Failure to provide a video would result in a point penalty. If you do not finish in the top 10, we will not require your video for validation.

07/01/2016

Those who see failed efforts as lessons are the people who reach thier goal.

Those who see failure as a reason to quit never reach their goal.

06/01/2016

Writing plans to smash the goals of my athletes.

#P3 #PPP #PersonalisedPerformancePlan #CrossFit #Fitness #Strength #Coaching

04/01/2016

CrossFit - The Open Is Upon Us

Video re-post from 2013, the #CrossFitGamesOpen is up on us, less than 2 months away.

Are you open ready?

In the 7 week run up to the open there are still adaptations to your fitness that can be made, skills to be improved and weaknesses to be developed.

Get open ready with a Personalised Performance Plan.

#P3 #PPP #PersonalisedPerformancePlan #CrossFit #Fitness #Coaching

https://www.youtube.com/watch?v=2CiWByHqv4I

The Open is upon us. Are you ready? https://games.crossfit.com/cf/login?returnTo=%2Fcompetition&flow=games Video by Michael Dalton.

jtsstrength.com 02/01/2016

The Not-So-Evils of High Rep Weightlifting - Juggernaut

Bang on, well said.

jtsstrength.com Since the dawn of man – or at least since the popularization of CrossFit – the intranets has been ablaze with coaches vilifying high rep weightlifting. “The sn**ch and clean & jerk are meant to be done at low reps.” “Doing the sn**ch and clean & jerk for high reps is dangerous.” “The sn**ch and …

boxrox.com 02/01/2016

5 Principles for Crossfit Success in 2016 | BOXROX

Great advice.

boxrox.com Success creates results, energy, momentum, pride, happiness and more success! Here's how to make it a part of your 2016, and achieve your Crossfit targets.

personalisedperformanceplan.com 01/01/2016

Personalised Perfomance Plan

***BARGAIN*** £50 per month for your duration with PPP if you come on board before jan 31st (usually £65).

At PPP the goal is to work closely with a small number of athletes who are dedicated to better themselves.

PPP'S PROMISE...

This service does not see people as £ signs with an aim of grabbing as many people as possible. Places will be limited for Mitch to be able to learn and understand as much information about you as he can, resulting in a more effective plan.

#PPP #P3 #PersonalisedPerformancePlan #CrossFit #Health #Fitness #Strength #Coach #Coaching

http://personalisedperformanceplan.com/personalised-perfomance-plan/

personalisedperformanceplan.com Visit the post for more.

personalisedperformanceplan.com 29/12/2015

Why do New Years Resolutions Fail?

3 Sleeps away from the new year, have you got a new years resolution?

Here is a short article i have wrote, which may help you understand why your new years resolution may have failed in the past and my advice on how to make this years more successful.

http://personalisedperformanceplan.com/why-do-new-years-resolutions-fail/

https://www.facebook.com/P3-Personalised-Performance-Plans-1073495439347961/?ref=hl

#PersonalisedPerformancePlan #PPP #P3 #Fitness #Health

personalisedperformanceplan.com

27/12/2015

The #CrossFitGamesOpen is just under two months away, are you ready?

Why did you not make regionals last year or your goal of the top ??? in the UK, Europe or the world? Or even complete all workouts as "RX"?

Was it your ability to perform the more skillfull movements e.g. muscle ups, double unders,sn**ch and hand stand push ups?

Was it your strength? endurance? maybe a bit of both?

What ever your pit fall lets tackle it together with a Personalised Performance Plan, where all things about you as an individual are considered to write the most effective and accurate plan.

SIGN UP BEFORE JAN 31st FOR £50 PER MONTH (usually £65).

For more information about #PPP visit

www.personalisedperformanceplan.com

#PersonalisedPerformancePlan #P3 #CrossFit #Fitness #Strength #Personal

Videos (show all)

#P3 masters athlete Slav hitting a strong 110kg clean personal best. 10kg clean pb 12 weeks into his P3 journey. #CrossF...

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Wolverhampton
WV11 3SF
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