WOD Blog
Like Us on Facebook!
+
Like our FCF page on Facebook if you have an account. I will provide pictures, updates, sarcastic commentary, and some interesting articles on health and fitness through the portal.
And it is an easy way to connect with other members! Get on it!
Wednesday February 22nd
Hmm...didn't know Eddie was a good rower.
WOD: For total time:
30 Deadlifts (115/75)
Rest 30 seconds.
30 Hang Power Cleans (115/75)
Rest 30 seconds.
30 Overhead Press (115/75)
Rest 30 seconds.
30 Thrusters (115/75)
Rest 30 seconds.
30 Burpees
Post times to comments!!!
Last day to sign up for the games!
FCF Ladies and Gentlemen!
Today is the last day to sign up for the Reebok Crossfit Games for 2012.
Please visit games.crossfit.com to sign up and compete in the worldwide Open Sectionals!!!
Tuesday February 21st
Legs straight, toes pointed 
Strength: Snatch Cycle: 15 mins to find max weight for:
1 Snatch Grip Deadlift
1 Hang Power Snatch
1 Overhead Squat
WOD: 4 min AMRAP of:
8 Splendids
8 Sit ups
Rest 1 minute.
3 min AMRAP of:
6 Splendids
6 Sit Ups
Rest 1 minute.
2 min AMRAP of:
4 Splendids
4 Sit Ups
Rest 1 minute.
1 min AMRAP of:
2 Splendids
2 Sit Ups
Post rounds to comments!!!
Monday February 20th
What is the difference between Sarah's Hips...
...and Paul's hips?
Skill: Tabata Hollow Rock / Hold, Double Unders
Strength: 2 rounds of: 1 min AMRAP Press (95/65). Rest 1 minute. 1 min AMRAP Push Ups. Rest 1 minute.
WOD: For time:
35-25-15 reps of:
Overhead Lunges (35/15)
Box Jumps (24/20)
Pull Ups
Post times to comments!!!
Saturday February 18th
Go hard or go home
Skill: Muscle Ups
Team WOD: 4 rounds for time:
20 Pull Ups
25 KBS (24/16)
30 Box Jumps (24/20)
35 Double Unders
Post times to comments!!!
Hmm…I would like to hear some opinions on this.
Friday February 17th
Community.
Skill: 100 Hollow Rocks or 3 minutes Hollow Hold (3 minutes of total holding time)
WOD: For time:
7 Reverse Wall Climbs
30-20-10 reps of:
Wall Balls (20/14)
Hang Power Clean (95/65)
7 Reverse Wall Climbs
Post times to comments!!!
Thursday February 16th
Pictured: Desired effect of a WOD.
Strength: EMOTM (every minute on the minute) for 10 minutes:
3 Power Cleans
3 Squat Jumps
WOD: 2011 Open Sectionals WOD 4 Remix. 12 min AMRAP of:
40 Bar Facing Burpees
20 Overhead Squats (115/75)
8 Muscle Ups
Post Scores to Comments!
Some Thoughts on Rational Scaling
Scaling is fine.. but don't get stuck..
First of all, let me preface this by saying forgive the disorganization of this post. But I have some thoughts on scaling that have been coming to mind a lot lately that I wanted to share with everyone.
Scaling is great. Scaling is what makes CrossFit possible for everyone, and not just an elite athlete. By changing movements, rep schemes or weights, we can generally make any workout do-able for all members.
Scaling is one of the best ways to work around an injury. Obviously rest days or active recovery days are the optimal way to help an injury, but if you feel like you want to get some work in and your knee hurts with the impact from running.. then sub some rowing, or do some push-ups/pull ups.. we will get creative for you while being smart about it.
Try not to treat scaling as a way to pigeon-hole yourself. We will often provide in-class options for certain movements with either “levels” for a workout, or just suggestions on a case-by case basis. For example, we may have an Rx workout that calls for Toes-2-bar and Hand release push ups. That same workout can be swapped pretty seamlessly for sit ups and knee push-ups to drive a similar stimulus for you. BUT, that does not mean you are now stuck in the vortex of always having to do sit ups instead of T2B or Knee Push Ups instead of Full Push Ups.
You should always be striving for the Rx weight/reps/movements. If you do your Push Presses at 45 lbs for your first couple months while developing mechanics and consistency, that is perfectly fine. But if you never bother to try 50 or 55 lbs when the workout is calling for 75lbs prescribed, you are cheating yourself of possible progress. I am not saying to just aimlessly choose a heavier weight to try it out and see how it goes, but I am saying to consider picking certain workouts where you have an opportunity to try something a little outside your comfort zone as you come in each week (like ones with low rep schemes or AMRAPS that will be over in 10 minutes come hell or high water).
There is simply no way that each coach can remember who has performed well with which weights for everything. We may try and even have a sense of “who does Rx and who scales”, but its a fool’s errand to memorize every single member’s 1 rep max deadlift. We need a little help from you guys sometimes.
This brings me to my next point.. MAKE SURE YOU WRITE EVERYTHING DOWN.. Taking too many notes after a workout is so much better than taking too few. After you have gotten a few weeks under your belt and seen the majority of movements, you should be able to rattle off when we ask you: “OK, well I did 50 Overhead squats in a workout last week at 45 lbs and I finished pretty quickly, so maybe I should try 55 this time and make it a bit more challenging”.. This is obviously subjective and we will do our best to help you out and provide our suggestions, but I really want you guys to think at least a little about this stuff on your own before you come in.. even for 2 minutes.
Developing your mechanics and consistency first is super important and will make everything easier once you dial up the intensity. Always make sure things are consistent before you attempt to add weights closer to the Rx or change reps. I really don’t want someone to start a 5 round workout with deadlifts with 100lbs on their barbell, and strip off 10 lbs with each successive round (down to 90, then 80, then 70, etc.) because they get tired and don’t think they can lift it. We want WODs to be completed with one weight/movement throughout the duration such that you can gauge if and when to scale it up next time, or dial it back.
I want all of you guys to keep progressing each day, week, and month. We will provide the space, equipment, the coaching and the programming. But we need you guys to keep your eyes on your own progress and move outside your “comfort zone weight” once in a while. It shouldn’t be: “Well, I do my Overhead Squats with 45 lbs“… It should be: “I did my Overhead Squats with 45 lbs last time and it was tough but manageable, should I stick with that this time or try something more?“.. Always try to have that little 2 second dialogue with yourself before you come in. It will make our job easier, and your progress more visible.
Train hard guys, and post any thoughts or suggestions to comments.
CrossFit Movement Videos
Mobility WOD
Recent Comments