13 ring muscle ups! How did everybody fair?

Density Progressions: The Programming Variable Coaches Often Miss Most coaches spend a lot of time thinking about the relationship between volume and intensity. This makes sense because it is easy to quantify: - How much work is being done? - How heavy is it? - What paces are they holding?  But one variable that often gets overlooked is density. Density simply refers to how compressed the work is. It’s the relationship between how much work is being done and how quickly it’s being performed. Two workouts can have identical volume and similar intensity, but create completely different physiological responses depending on how dense the work is. Example: Same Volume, Very Different Density Let’s take a simple example. Workout A 200 wall balls for time Workout B 10 wall balls every minute on the minute for 20 minutes In both cases, the athlete is doing 200 wall balls. But the experience and the physiological response are completely different. In the “for time” version, the work is much more dense. Fatigue accumulates continuously. Metabolites build up. Intramuscular pressure increases. Perfusion drops. Tension under fatigue increases as the athlete tries to maintain movement speed. All of this creates a much more stressful internal physiological environment. You get: • More accumulated fatigue • Less metabolite clearance • More ischemia inside the working muscles • More tension being produced while the muscle is already fatigued That combination dramatically increases the amount of muscular damage and soreness that athletes experience. In the EMOM version, every minute includes a built-in rest period. That rest allows partial clearance of metabolites, restoration of blood flow, and recovery of force production. The volume is the same, but the density is much lower, so the physiological cost is very different. Why Density Matters in CrossFit Density becomes even more important when we consider the nature of the sport. CrossFit workouts tend to be very dense especially formats like:

Is anyone playing around with the new WurQ tracking stuff? I've been using it for 3 weeks and I think this COULD be a game changer for competitors training in the sport. I've been doing this for 15 years at this point have have learned from every session I've done so far about my rep speed, where I rest, which movements are actually driving HR metrics... this is really really cool. Also working on a database of movement speeds across every movement I've done so far -- at some point we'll be able to do athlete profiling to take assessments a step further than just knowing splits to knowing actual movement speeds, which movements we need to develop speed vs endurance, etc. If you're using this, let me know and I'd love to know what you're learning from it.

First, thanks to @Jan Lenczuk for being willing to submit a real athlete’s program and open it up for discussion. It takes some guts to put your work out there. The intent behind these reviews is simply to give back to the coaching community. I’ve been coaching for a long time, and this is a way to share how I actually think through program design when I’m working with real constraints, not ideal scenarios. In this review, I walk through a full training week for Aga (Jan's client), a first-year RX athlete dealing with a shoulder issue, limited weekly training time, and long-term development goals. I start with athlete context and intent, then move into strength and hypertrophy decisions, gymnastics progressions, conditioning structure, and where I’d make adjustments or ask different questions. This is for coaches who want to improve how they think about programming, not just copy templates. If you have feedback on the format or ideas for making these more useful, let me know!