It is easy for the untrained eye to look at programming and have several questions. Over the years I have heard several statements in regards to why certain things have been programmed. I have heard people say that they don’t want to bulk up, afraid that too many WODs with lifting in them will put them in some hulk like state. I have heard statements that a WOD was not hard enough wanting a “soul crusher” everyday. I have witnessed people over train and take themselves out of commission for weeks working the same muscles over and over again. One of the things I love about CrossFit is that from one day to the other you should not know what to expect. There is always a skill that you need to get better at and a lift that you need to get stronger in.  Although Programming for CrossFit may seem random. It really should not be as everything should be well thought out weeks or sometimes months ahead of time. The more technically sound you are in your lifts the more you replace fat with muscle. In some cases you may see a weight gain of a couple of pounds but find that your body fat has dropped by a few percentages and that your clothes fit significantly looser. Now in saying this, that does not mean it will happen to everyone. I have witnessed many fit people maintain their current weight and size but get significantly stronger. It all depends on the genetic make up of that person. Personal trainers who claim they can get weight loss with nifty machines and gimmicks really have no idea what they are doing. They just know that a patron will pay them more money because they have that nifty machine. WOD’s need to account for many different domains. If your constantly crushing yourself that is not good for the body and can most likely lead to an injury. If you work the same muscles over and over again and do not take the time to prehab and mobilize you will be more prone to injury. In programming rep and load counts for the week are extremely important. Understanding volume vs. intensity also is. You may not always like the workout for that day. If you find yourself not wanting to do a certain WOD because of a movement or movements in it. Chances are it’s because you consider it to be a weakness. We need to embrace those WODs more than those with movements we enjoy. CrossFit is all about tackling weaknesses inside and out. It’s about tackling challenges along side people you love. Most importantly it’s about reaching within yourself to do things you never though possible. That is real CrossFit. Gyms that call themselves CrossFits but only program HERO or GIRL workouts have no real grasp of how to program so they program what is safe day in day out. They like to follow the main site cause once again its safe. Anyone can kick someones butt in a workout, but was the workout thought out? Yeah its ok to hit HERO and GIRLS time to time but to let it take over as your main programing just shows lack of knowledge and experience. Real CrossFit programming is about constantly varying your movements and domains. It’s about educating yourself as a programmer on a constant basis. Most importantly it’s about always being open to new ideas. If a CrossFit does not have original programming then chances are that coach really does not know his or her members nor how to properly coach specific movements.



Sandbag Walk 1 lap around the gym


10 Inch Worms

10 Pass Throughs

10 OHS

10 Good Mornings

20 Sec. Handstand Hold


Sandbag Walk 1 lap around the gym


Practice Handstand Walk for 7 Min.


Front Squats

5 @ 65%

5 @ 70%

3 x 5 @ 75%


4 Rounds

40 Double Unders (120 Singles)

10 Dead Lifts (225/155) (185/135) (155/105) (135/95)


*Use Hex Bars for those accordingly

**Sub Hand Release Push Ups for HSPU accordingly


Foam Roll

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