In early December 2009, Chris Spealler visited CrossFit Sri Ram Ashram, an orphanage outside of Haridwar, India. In this video he teaches young athletes how to program an effective workout that can challenge both the average athlete and the firebreather.
In Part 1, Speal explains the distinctions between the three categories of exercises: gymnastics, weightlifting and metabolic monostructural.
In Part 2, he explains how these elements can be combined to create workouts. The two most potent kinds are couplets and triplets, and these can be oriented either as a time-priority or task-priority workout.
For a couplet, the kids at the ashram suggest muscle-ups and deadlifts, so Spealler explains how to use rounds, reps and loads to create a challenging workout. Their final WOD: five rounds of 7 muscle-ups and 15 deadlifts. The weight on the deadlifts could be as high as 250 lb. for a strong, experienced athlete or as low as 135 lb. (or even less) for a less-experienced athlete. The key, is ensuring that each athlete gets a good workout and does a great deal of work in a short amount of time.
In Part 3, the group creates a triplet.
If you would like to know more about Sri Ram Ashram or donate much-needed equipment, contact Rashmi Cole.
Additional reading: A Beginner’s Guide to CrossFit by Greg Glassman, published Oct. 1, 2004.