WOD Tuesday 10/6/15

06 Oct

em>Tuesday October 6,192014

*** Scoring your daily WOD results on the Whiteboard are for those that attend a scheduled class time, with a CrossFit coach present. There are nuances to the workout that need to be addressed, such as movement standards, Safety concerns, maneuvering around other athletes that may be present. Performing the daily WOD during “Open Gym” is highly recommended if you are unable to be present for a scheduled class but your Wod results will not be considered “official”..


EMOM’s (Every Minute on the Minute) When and why ?

One of the biggest misconceptions about CrossFit is that the only way to have an effective workout is to end up on the floor, in a sweaty fetal position.

The “W,” in the acronym WOD, of course, stands for “workout.” Without a “W,” perhaps we are not really “working out.” As CrossFitters, we prefer to think of our time at the gym in terms of the workout, rather than training. It’s not uncommon, for example, to see a programmed session like this:

Deadlifts 5-5-5


Surely the strength portion of the session isn’t considered a “workout.” We think of the strength or skill training as the appetizer and the WOD as the main course. We want a workout, damn it! Let’s get our sweat on!

This is not the best approach, though, and I believe this faulty approach is often accompanied by an equally faulty perspective on the EMOM. There are several misconceptions about EMOMs and their value that I am going to address and dispel today.

Not Every Training Session Is Going to Kick Your Ass

I would like to suggest a shift in the thinking. Let’s consider looking at the entire session, including warm up, strength, skill, conditioning, as our “workout.” And I would go one step further and suggest that rather than call it a “WOD,” we simply refer to our time in the gym as “training.”

Some days, we will be working some of the pieces of your training at 75%, or 85%. Some days will have more volume, some days less. Some days, especially at the end of a three-day cycle, (Thursday’s) you may have a light session and you may walk away thinking, “That wasn’t even that hard.” And then some days, you will never hit the floor choking on your own spit and rolling around in pain. You will remain erect for the entirety of the session.

“Not every single training session is going to kick your ass. If it does, then you need to find a new program, coach, or box.”

There are many days where our programming is specifically set at submaximal. For example, 8:00 at 85% of 1 power clean, 10 wall balls, 10 kettlebell swings as a component to a broader training session. There are even entire weeks devoted to deloading. Some days you’re just doing work.

Enter the EMOM

“EMOM” stands for “every minute, on the minute.” Meaning, you are to perform a specific task every time the clock hits :00. You may have the following:

10:00 EMOM
Evens: 7 chest-to-bar pull ups
Odds: 10 unbroken wall balls

Pretty self-explanatory. Now, an EMOM is rarely programmed as the single, standalone piece of a training session. It’s fairly common to have a strength portion, then an EMOM, and then perhaps a short conditioning piece.

RELATED: How to Choose the Proper Work and Rest Periods When Interval Training

The work-rest ratio is a training tool. “100% all the time” is not.

I recently saw a post that was a twenty-minute EMOM, with the first minute being a 100m shuttle run, the odd minutes being one round of “Cindy,” and the remainder of the minute being power cleans. So, in other words, no rest. Except maybe a bit on the even minutes.

This isn’t really an EMOM in the training sense, but a twenty-minute AMRAP where you switch movements at a set time. If you program an EMOM with no rest, it defeats the purpose. It just becomes really organized AMRAP.

The benefit of an EMOM is not to assign tasks in a workout to switch up every minute, but to amplify your training – to train energy systems, increase skills, and train you to work.

EMOMS can be used for a multitude of things in addition to exposure to skills. Depending on the rep scheme, an EMOM can train your CP-ATP system or your glycolytic system.

For me, a ten-minute EMOM of one power clean at 95% is going to train my CP-ATP system. Taxing that system with a heavy burst and adequate rest will allow me to push into either higher weight or more reps in a shorter period of time. Similarly, a ten-minute EMOM of five burpees and five box jumps will, when used effectively, become a good, if not unpleasant, aerobic training tool.

An EMOM does you no good in a vacuum. It should necessarily be part of a progression. As I stated above, doing EMOM for 10:00: 5 box burpees, 5 box jumps does little good as a standalone workout. Its value comes in revisiting that training often, with incremental increases in the reps or time, so as to increase exposure to the work.

“As soon as we unchain the EMOM from the WOD, then we can get down to training.”

Week two, for example, might be a twelve-minute EMOM of the same reps, then the next week back to ten minutes but with six reps instead of five, and so on. Lengthening the EMOM to twelve, then fourteen, then sixteen minutes over time, while using similar movements and exploring slightly altered rep schemes will train me to work longer during longer workouts.

EMOMs are highly effective training tools when used correctly. Take your EMOM seriously. As soon as we unchain the EMOM from the WOD, then we can get down to training.

Skill / Strength

EMOM = 10:00 Min
3- Push Press

10- Min to build a 1RM Thruster
Starting with an empty Barbell, allowing ONLY 10 Min.


“Running Fran”

400M Run
Thrusters 95/65
Pull Up

21/15/9 RFT

15 Min CAP

Leave a Reply

Your email address will not be published. Required fields are marked *