WOD for Wednesday 4-6-16. More on Individual and Goal Specific Programming.April 6, 2016
A) Primary lift– Pullup or Barbell Row.
B) Accessory-Pullup athetes 3 x 6-8 reps of the row. Row Athletes– 3 x 6-8 Top Half Wide Grip Pullups.
C) Technique/Work- Rope Climb Technique OR Rope Climbs for time. Men 5 Ascents. Women 3 Ascents. Rest to recovery, x 3 sets. Score is Total Time.
Spealler and Chan Rope Climb Technique HERE . 2:52
WOD PREP, How to wrap your feet HERE. 3:35
Some brief notes about Goal-Specific, Individual Programming. First off, no one need feel like their missing out if they don’t have some dramatic, performance based, big deal GOAL with a finish line and fireworks etc etc. Our regular programming is designed to make you as fit as we possibly can for goals unknown and unknowable and to do so in an hour or less 4-5 times a week. For most of you, regular attendance is likely enough. Just focus on your frequency and work hard when you’re here and you should be fitter than 95% of people comparable to you.
But, as some of you develop your fitness, and perhaps want to compete, or want to specialize, or want to push past 95% to 99% etc, more specific work with a more specialized focus may be in order.
I’ll create a sign-up sheet on the whiteboards at the gym and we’ll set a time to discuss. Please be prepared for the following questions
WHAT is your goal?— Could be “see my abs”. Could be “Get my first unassisted pullup” could be “Go to the CrossFit Games in 2018”. Can’t be “feel better” or “get real fit” or “look Hot”. Which is to say, the goal must be specific.
When is the event? This may be dictated by you (I want visible abs by Memorial Day) or something else (I need double unders by next February’s CF Open) but how long between now and goal is important.
How often can you train? You may have a perfectly specific goal, but if the time frame is too short and your schedule doesn’t permit enough training time, something may need to change.
Noteworthy Obstacles? If “I want to be in the top 10% of my age group in the CFG 2017 Open” is the goal. “But I don’t have muscleups!” is an obstacle. “Single digit bodyfat!” is the goal, “I have an insatiable appetite for Doritos and Twizzlers” is the obstacle.
Similar efforts in the past? If you’ve tried and failed before, lets discuss.
Then based on the above info, I’ll givve you some broad-stroke ideas about how to adjust and prioritize your efforts in addition to, possibly in replacement of the regular CrossFit prescription.
Look for days and times on the whiteboards later this week. Now go watch the rope-climb videos.