August 16th, 2010

Part 1:

Crossfit is constantly varied, functional movements executed at high intensity.

This is the best one line description of CrossFit there is. This is the heart of what we do. Without all three of these elements CrossFit would not be what it is and would not create the most well-rounded fittest athletes on the planet. Consider what CrossFit would be without one of these elements. First lets take out the functional movements. I think Fran might lose some of its effectiveness if it were 21-15-9 for time of bicep curls and leg extensions. Right? Of course it would. We don’t have a problem with the functional movements. When you show up functional movements are the only kind of movements done in our gym. How about the high intensity piece? What would the CrossFit Total be if you were only going for 20% of your one rep max on each exercise, or if we did Helen, but the requirement was to just get the work done sometime within the hour? Loses some of its teeth, huh? I think for the most part we all understand the intensity piece and the integral role it plays in CrossFit. Now let’s hit constantly varied. Hints, conversations, questions and attendance have told me lately that we may not all completely understand how important this element is. I have had a lot of questions lately about programming of the WODs and hinting at the fact that one WOD might be more important than others. Attendance has shown me that many of us think a “heavy day” or 800m repeats are not nearly as important as some of the more “sexy” benchmark WODs. If you have felt this way you are missing the heart of CrossFit. We specialize at not specializing. If you are picking and choosing your WODs you are specializing to some degree. Your body responds to this constant variation in a positive way making you more fit. Every WOD has its purpose and my best performers are the ones who come no matter what the WOD is. CrossFit is The Program. Your job is not to think, it is just to show up and go to work.

5:30 AM Class

Happy rest day!

9:15 AM & 5:15 PM Classes

Three rounds, 21-15- and 9 reps, for time of:
135 pound Overhead squat
Chest to bar pull-ups


5 Responses

  1. If you don’t understand the point of a heavy day give the next one 100% effort and see what happens. They are not a rest day. Crank the music and get pumped up for a big set. Heavy days are like no other days!

  2. Plus, heavy days make you stronger so you can be faster and do more work in your metcons.

  3. I love the Jeff Vale smack down!

    OHS- 65#
    C2B pull ups

    We went to Fallout Crossfit this weekend and they don’t post your workouts until after they do them. I have to admit I liked not knowing what we were doing until we showed up. I found that I wasn’t as nervous walking into the gym as I normally am everyday at our gym. However, JV, I really like knowing what we’re doing before we do them– nervous tummy or not.

  4. Sick kids and wife a work, couldn’t make it today. Might try to get it done in the gargage before bed.


  5. Good to come back and finish the WOD that knocked me out a few weeks ago, and slowly finding that ‘rail’.
    Good job everyone, and extra props to Halee for the first Rx’d Diane.

    Orange band pull ups

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