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Programming from India by Chris Spealler - CrossFit Journal

Programming from India

By Chris Spealler

In Coaching, CrossFit, Videos

January 14, 2010

Video Article

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.

8min 42sec

Additional reading: A Beginner’s Guide to CrossFit by Greg Glassman, published Oct. 1, 2004.

Free Download

Part 1:
Part 2:
Part 3:


9 Comments on “Programming from India”


wrote …

This is a good refresher for level 1 certs.


wrote …

Very well presented


wrote …

Excellent presentation!


wrote …

Great job BUT maybe these kids need food more than they need to learn how to do CF programming. I'm not being sarcastic. I mean that literally.


Spealler is everything right about CrossFit. Great videos for all CF trainers/athletes to watch and absorb.


Cole Rashmi wrote …

Reply to Keiran,
Absolutely the first concern of any human is their health. It is imperative that a starving child (or adult) receive food, medicine, etc. Gratefully, Sri Ram Ashram is able to provide excellent medical care and nutrition to the children. Children who have come in crisis are now Crossfit strong.
I specifically requested Spealler to discuss CF programming with the oldest boys as I felt that would be beneficial to them as well as the younger children whom they are now training. After health, education is of utmost importance.
Crossfit has allowed our children to feel powerful and believe than can compete anywhere, anytime. It has been golden for us.
For more information about Sri Ram Ashram please visit
Thanks again to HQ, Spealler, Sevan and the outpouring of support we have received.


wrote …

So awesome! Keep up the good work!


wrote …

if there is no rest it is not an interval workout. it is just a continuous workout and you rest at the end of it. i am missing the logic here. do you plan workouts solely on intensity and the amount of work done? what about strength workouts? because intensity does not only mean high heart rate, it also means high load! what about power workout or an explosivness workout? met-con? what is the goal of each WOD? that is what i would like to know.

Sasha (Croatia)


wrote …

just saw "the heavy days" video by Chris and it explained everything i wanted to know. so i apologize for acting smart but looking stupid.

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