Many people wonder how we program our workouts. Is there a method to our madness or are we just throwing tough workouts together in any random order? We CrossFitters love training for the "unknown and the unknowable." We want to prepare ourselves for anything and everything the world can throw at us. We are a broad, general, inclusive fitness program that uses functional movements to move large loads, long distances, quickly.
Our programming is primarily made up of:
- "Triplets" (3 movements): I.e., 'Helen'
- "Couplets" (2 movements): I.e., 'Fran'
- Single Modality Day (1 movement): I.e., Deadlifts
Each one is unique in its nature and presents a different challenge. Within each type of workout structure, we include movements from three distinct classes: Weightlifting (moving external loads), Gymnastics (body weight movements), Monostructual (many call these "cardio" movements). By marrying together these three movement classes in as many different combos and mixtures possible, we get a constantly varied program that helps keep us training for everything. Routine is the enemy.
Couplets (today's workout) are the heart and soul of CrossFit programming. Think "Fran." Today is a weightlifting/gymnastic combo. Couplets tax the body in a way that no other workout can. They are short, vicious, and are intended to never give you a break. So when attacking this WOD, never let off the gas. Keep pushing hard knowing that it will be done soon.
WOD
21-15-9 reps of:
95 pound Sumo Deadlift High Pull
Handstand Push ups
Post time to comments.
CrossFit Las Vegas Monday- 3,3,3,3,3 weighted pullups 35,45,55,70,70. They have a great way of hanging DB's and KB's using the same webbing I have in my fire gear. I'll bring some in and show everyone. It's cheap, easy and strong. Then 45# DB snatches and 24" box jumps 15,12,9- 6:45. DB snatch reps had to be done with each arm so 30,24, and 18 snatch reps total on those sets. Had a blast.
Today's snatch, box jump, pullup WOD- 11 rds + 3 snatches. Accidentally got too wasted Monday night in Vegas and was still pumping stale alcohol thru my veins. Ugh. Be gone demons!
Heading to Chitown for the weekend, will WOD Friday and Saturday, then chill.
Hope all is well for everyone, and remember not to take a moment on this earth for granted. Tell your family and friends how much you love them. See ya next week.
testing
13:04 RX (2abmat)
hspu need work
Brian,
After calculating both the position and trajectory of travel in the posted picture, I surmise that this dive, while fluid and graceful, ended in a belly-flop. Confirm or deny.
Respectfully,
Jim
Jim,
As the guy in black/white shorts in the picture who stopped mid-push-up to watch Brian's form, I can confirm that Brian entered the water beautifully, with hardly a belly to be seen.
Dear Jim,
Despite the fact that I look like I am in my first trimester, an instance later my shoulders dropped down, my hips went up, and I hit the water, gliding a third of the way underwater.
Thanks for backing me up, Drew, these youngins got no respect for their elders.
Brian, sir,
Did you not read the complimentary closing, "respectfully,"? It's basically like saying "with all due respect." At which point, you can say whatever you wish...I believe this is in the Geneva Convention.
Very respectfully,
Jim
5:46, rx'd
I can only do HSPU so fast. Couple that by throwing in a SDHP and it's a recipe for burning shoulder sensations.
20:30 or a few seconds more....brutal...hardest thing i've done in a very long time...
had to use abmat about half way thru...