Alt EMOM 10 mins: Strict Pull-ups and Deficit Handstand Push Ups
Every 1 min for 10 mins, alternating between:
5 Strict Pull-ups
4 Deficit Handstand Push Ups
* HSPU: Kipping allowed for deficit or scale to HSPU, box pike, etc.
AMRAP 7 mins: Chest-to-bar Pull-ups and Thrusters
Complete as many rounds as possible in 7 mins of:
7 Chest-to-bar Pull-ups
7 Thrusters (95#/65#)
Photo by @robcwilson
Congrats to Joel on earning his 100th WOD Club T tonight!
Read: How We Program Workouts and Some Tough Love by Freddy Camacho, CrossFit Of Fremont
I am consistently asked about how I program for us. In the below link are the exact same principles I use in programming our gym. The other 2 principles I use in addition to the 3 that Freddy lists are:
4) Repeatability: I program workouts and benchmarks to establish a baseline and to monitor overall gym progress. This includes but is not limited to strength workouts, past WOD’s that are “faves” of mine, Hero WOD’s, Benchmarks aka the “Girls”, and other workouts such as past Open, Regionals or Games WOD’s. This allows me to monitor gym progress.
5) Variance and Responsibility: I believe that CrossFit needs to vary not only movements, load and time; but also intensity, style of workout, and overall intended effect on a day to day basis. Workouts should not repeat a basic pattern for more than 2 days in a row (such as pull-pull-pull, or heavy-heavy-heavy etc.) Some weeks it may seem like a squat week, and some may seem like a push week but I balance all of them in my programming. If you come 5-6 days in a row, then you will see some repeatability, but that is because you should be taking a rest day. I do NOT program a workout I feel is a stupid amount of reps, time, or movements simply because you saw it on another website or someone instagrammed themselves sprawled out on the floor and said “ermagherd this crushed me you guys need to do this!”. We will not program a 60 minute chipper and 30 legless rope climbs or 250 burpees.
With these principles I follow a basic template. We will always do an Oly lift and squat each week, and either push or pull for strength. We will work on basic gymnastics skills regularly. We will always vary the conditioning across broad time and modal domains, and we will always give you opportunities to get coached and get your ass kicked depending on your skill and intensity.
OnRamp:
Next week we begin our September OnRamp. The schedule is below. If you know anyone interested in CrossFit tell them now is the time to start!
Our September OnRamp Schedule is:
- Tues. 9/8 at 7pm
- Thurs. 9/10 at 7pm
- Sat 9/12 at 8:30am
- Tues. 9/15 at 7pm
- Thurs. 9/17 at 7pm
- Sat 9/19 at 8:30am
* Each OnRamp session will run approximately 1hr to 1 hr 15 min.
“The Myth of Adrenal Fatigue” – CrossFit Journal [article]