Programming (Wed 8/18/10)

By August 17, 2010CFMC Blog Archives

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One of the questions I get asked all the time is how I come up with the programming for the gym. What kinds of things do I take into account when I’m coming up with the hell that you’ll do for the day? Well it’s a conglomeration of about a million different things, including (but definitely not limited to) the demand on your body I want to create, the kinds of things we’ve done recently, the kinds of things we haven’t done in awhile, whether your hands are torn up from a recent WOD, whether or not we’ve done a benchmark in awhile, when was the last time we did Olympic Lifting, when was the last time we used the kettlebells (or any other piece of equipment), the length of the workout yesterday, when we did the last chipper, the kinds of things you all still suck at, how much equipment we have, how much floor space we have, the muscle groups we destroyed yesterday, the muscle groups we destroyed two days ago, the muscle groups I want to destroy for tomorrow, the amount of “standard” exercises we’ve done lately, the amount of non-standard exercises we’ve done lately, the amount of time each workout will take, and mostly, what I think I can beat Kevin at. I think I do a pretty good job with all of them, except for that last one.


Weighted Pullups 5×3


Run 200m
Tabata Wallballs (20/14)
Run 200m
Tabata Knees To Elbows
Run 200m
Tabata Kettlebell Swings (24kg/16kg)
Run 200m
Tabata Burpees

*Tabata Intervals (20 seconds of work followed by 10 seconds of rest, repeated 8 times for each exercise)


25 Shoot-Throughs