The CrossFit Prototype Virtuosity Program (THE RELAUNCH)

By: Mike Collette B.S CES C-PT

Brendan earning his Black band

Brendan earning his Black band

Virtuosity stands for “doing the common uncommonly well”. Something we preach at CFP. Do your best at whatever you are going to do, do it with Integrity and do it to the best of your physical ability.

We designed the CFPVP program around our core values but also as a system for setting goals. Many people come into the gym who were former athletes at some point in life, might have aesthetic goals such as losing weight or getting stronger but what does that really mean and to take it further, what do you do after that? Goal setting can be fun but it can also be challenging. When you start at CFP or any CrossFit for that matter, there is A LOT to take in. From the various movements, acronyms, benchmark names, gear, WOD’s, exercise selection etc; SO MUCH STUFF!! So, goal setting and being realistic as to what you might be able to do starting out is even more challenging. For the first 3 months our focus is really on LEARNING. Taking it all in and focusing on movement quality. Our CFPVP system is set up so at our lower band levels, there are fewer required movements but you need to have a higher percentage compliance to be able to move to the next band. How you progress to the next band is based on fulfilling the compliance for that required band and at the end of each quarter (3 months at a time) you have the opportunity to earn your next band. This is a continual process and we don’t expect people to fly through this system. It takes time, energy and focus for sure.

This is a RE-LAUNCHING of our CrossFit Prototype Virtuosity Program. In the past, the program before had a few minor errors and we wanted to create more clarity with the hopes that many more people will participate. This is unlike any program out there. For you that are unfamiliar with the CFPVP think of it like the “belt system” in marital arts.

Here is what is different compared to the former program:

Kevin earning his Orange band

Kevin earning his Orange band

1.) Voluntary (you do not have to participate if you don’t want to. Only White band and Green band levels are MANDATORY for the purpose of safety. If you do not have a WHITE or GREEN band please let a coach know.
White band-Fresh from Elements (3 months)
Green band-See standards… (6 months)
2.) Testing/promotion to next level is QUARTERLY. So every quarter if you are participating in the program and wish to move up, a CFP coach needs to sign off on your sheet. This sheet below is for you to SAVE and EDIT. It is based on WEIGHT and AGE
3.)Masters Division (50 year and up): -10% compliance in each section
White Band 90% compliance
Green Band 90% com + 3 month
Orange Band 85% com +6 month
Black Band 85% com +9 month
Thick Green Band 80% com +1 year
Lime Green Shirt 80% com + 1 1/2 yr
Red shirt 80% com 2+ year
4.)From Orange band on; must have PROTOTYPE ASSESSMENT done with no REDs; in order to move up, need to be checked off by a Coach; see Coach Jesse Dimick orCoach Mike Collette for assessment protocol
5.) You cannot jump a band or level if you are new. You must go through the process.
This is about EARNING the right to have the next level. This is also a great resource for setting goals. We spent a lot of time configuring these numbers to make it realistic and to also put perspective on where you might be able to get to if you continue working hard. Thank you to all the coaches at CFP for putting their input into it and thank you to Bethany Farrar for getting the sheet put together to configure the numbers (I suck at excel : ) ).
6.) If you already have a white, green or Orange band, keep it. If you are not at that level but have a band for it you do not need to move down. You are “grandfathered in” but you must successfully pass requirements of the next level to move on from there.
7.) There are now 7 levels vs. the 5 levels previously established with more requirements and more skills to be mastered!!
8.) SAVE AND EDIT THIS DOCUMENT. DO NOT EDIT IT FROM WHEN YOU OPEN IT AS IT WILL MAKE PERMANENT CHANGES. PUT YOUR WEIGHT INTO B-1 TO GET THE NUMBERS YOU NEED TO HIT FOR YOU WEIGHT %’S
Here is the excel spreadsheet that we want you to save and fill out. Continue to fill out your sheets for each section as you accomplish these particular feats!
CFP Virtuosity Program
Have fun with this and use your coaches as resources to continue to move through the program. Again, this isn’t mandatory but you will soon see some BIG POSTERS of these requirements on the wall at CFP. We are pioneering the way in the fitness field with a program like this and we are fired up for you to participate in it!!!
Some FAQ’s:
1.)There are some movements on the spreadsheet that we don’t do very often in the programming. How do I test this, especially the Snatch?
You are not in this alone! Your coaches are here to help you with this process, teach you and coach you to success. As you have seen, there are movements  on the CFPVP with specific standards. PLEASE DO NOT just throw weight on a bar and try to “test this”. What I do recommend is going to Nathan Kuffrey‘s Oly Class on Sunday’s to work the pattern of this movement. Nate will give you great advice on whether or not this is an appropriate movement for you or not. Another option is getting some time to work with a Coach to help you where you feel you need more improvement. Remember, fitness is a journey and a process, it doesn’t happen overnight!

2.) How do I test or show that I am at a certain band level? When do I do this?
Testing/approval for your next band happens at the END OF EVERY QUARTER. Right now,  Q1 is over and we are into Q2. At the end of Q2 (end of June) we will be giving out our next round of bands for those moving up to test to the next level. If you are already at the next level but haven’t got your band because you just finished up your testing, awesome! Lets put focus on weaknesses and goals for the next level and you can get that band at the end of June. We do this for a reason: This process shouldn’t be “rushed”. It’s not about “what band you are at” its about setting goals, doing what you thought was once impossible for you to do and having fun!
3.) Why is White and Green band mandatory for everyone but not the rest of the bands?
The White band and Green band are mandatory from a safety standpoint. A new person out of elements will receive a White Band. That White band indicates that they are new. It is not uncommon for someone new out of Elements to go to a regular CF class with a coach they have never had before. This shows the coach that this person is new and will need some more 1-1 attention. Same goes for the Green band. Moving up to the Green band indicates progress but there is still much to learn and cover! So essentially, the early stages of the White band are meant as a safety system for both new members and coaches.
4.) What are your (CFP’s) goals with the CFPVP?
Our goals are simple: create a system that helps people set goals and reach them. This system has the ability to be used for many different things at our facility from upper and lower level programming for more advanced and newer people. It allows to mandate out assessment program which we feel is very important to increasing quality of movement. It also gives us the ability to allow people to move beyond general CFP program to more competitive programming based on skill and experience. So all in all, we believe the CFPVP has the ability to become something much greater than a “band system” but an integral part of CFP which creates more opportunities for how our facility runs as a whole!
Just remember, this is a system like no other. There are kinks that that always can be worked out of anything that is new so please give feedback. Also, the CFPVP isn’t mandatory, it’s a choice to pursue. Would I be super happy if everyone got involved in it, of course! But I am a realist. We just want you to all have fun, focus on setting goals and be the best you can be!!!
Any specific questions, email me at Mike@crossfitprototype.com

-Team CFP