Programming 101

Programming is like solving a puzzle!

With guest programmers doing the next 2 weeks of WOD's for us, I am going discuss how it is I go about puzzling out the direction and focus of our workouts. In turn this will allow you to have a little better understanding of how I arrive at the wod's I do.

First off I would like you to look at the driving philosophy behind conquest and CrossFit style workouts. The CrossFit mantra is defined as "Constantly varied, high intensity functional movement with randomized programming". Over the past few weeks it seems that I have had a number of conversations with different individuals as to the concept of randomized programming. It is my opinion that the concept of randomized program is only successful to a point. What I mean is one needs to have a direction to steer their clients and their workouts in order to focus on weak areas, areas of need and areas of necessity. For example we do not have the luxury of having racks for everyone to use in wod's and thus have spent a lot of time learning the clean in order to give you a tool of efficiency to get better at bringing the bar to where you need it for your workout. It is because of this that you need to know who your clients are and what their capabilities are. On that note it sure helps when you post results to the site and what went well and not so well.

So in summary the first thing you need to do is choose a direction your program needs to go based on the clients capabilities, inabilities, injuries, fitness levels - while still remaining true to a randomized style of training.

"Death by 10 Meters"

* Mark off 10 meters. At minute 1 run 10 meters. Continue to add 10 meters in shuttle format every minute until you can no longer complete the shuttle in the minute time frame. Your hand does not have to touch the line, but you must make contact with line with either your foot or step over it.

*If you are out between rounds 5 - 10 take 1 minute rest and work your way back down to 1 shuttle.