Strength: 20 mins to find max load for:
1 Power Clean
1 Hang Squat Clean
3 Push Jerk
WOD: “Fran”: For time:
21-15-9 reps of:
Thing 1 is that today is Fran. If you don’t know Fran, it is perhaps the most notorious/famous CrossFit workout in existence. Fran is used as a marker of fitness in the same way that a timed mile or the Bench Press are used in other fitness circles. Today is the type of day that you are going to come in and keep your foot on the gas/redlining it until the last Pull Up has been completed. Thing 2 will be hashed out tomorrow, but I have a very good chart of progression for athletes of all levels. You are going to want to see this despite of it being your first day in class or if you have been CrossFitting forever.
Read me in my entirety…
Strength: 20 mins to find max load for:
3 Snatch grip Deadlift
1 Hang Power Snatch
1 Power Snatch
WOD: 5 rounds for time of:
15 Calorie Row
15 Overhead Squats (95/65)
12 minute time limit (Compare to 08-07-12)
I’m bringing a classic topic back into action…
So you want to compete at compete at CrossFit? That’s great!!! By now you have gotten your stress levels down, your sleep hours up, your diet is set, your workouts are intense, you are wearing your fancy Nano’s…but what the heck is next?!?!?! With the permission of Mike Hagopian and Justin Wright, I am going to talk about the difference in athletes and what you can do to make yourself better. Please note that everyone mentioned here is loved dearly by me and this is not meant to give you an emotional booboo…
If you scroll back up (do it) you will see that Coach Justin finished that workout in 4:06. Chad Verry, finished still under 5 minutes, but had to scale…and so did everyone, for a long time. The next person to have finished the workout (as far as the men) as prescribed was Bobby with a time of 8 minutes and change. How in the world does Coach Justin finish this workout almost 5 minutes faster then the next person? You may now be thinking that it is unfair to be using Justin as an example because he has been doing this for a long time and also has a much higher level of skill. That ladies and gentlemen, is my exact point.
We all know and love Mike Hagopian for being part hilarious and part Chuck Norris, but the biggest difference between him and Coach Justin is skill. Let me be clear in saying that I am using the term “skill” to refer to all of the things that go into performing better including (but not limited to) flexibility, coordination, balance, agility, and speed. ”Skill” in the terms that I am describing here does not include power or strength. If you haven’t noticed, Mike H. a.k.a. Gopes has two different speeds when he works out: (1) on (2) off. I could program a 10 day AMRAP of any three exercises and he will not stop until I call time. I am saying all this to assure you that it is not his strength/endurance/power blablabla that kept him from topping the charts in this workout. I am simply saying that Gopes along with a lot of the competitors at this gym lack the skills they needed to beat Justin.
Now I bet you are thinking something along the lines off: “quit saying words and make me more better at being skilled!”. That’s great! That is the exact attitude I need you to have…for the next 2 or so years. Please note that you as a competitor have a very different reason for coming here then the average person. All of our clients come and kick some serious ass, but to the grand majority, the fact that their back foot was slightly more pointed out in their Split Jerk and therefore may not have been that slight percentage more balanced, may not matter to them the way it does to you guys. Despite of how willing you may be to get better, it will be a long journey towards remarkable proficiency that is not only observable, but repeatable day in and day out. Feel free to ask Justin how his Snatch and Clean and Jerk looked one year ago. While you are at it, feel free to do the same for yourselves…
I will happily confess that the programming you get has had a single focus in mind…the Opens competition in February. As of right now we are on pace and every member has made crazy strides in they general physical preparedness. If you feel as though this programming may not have prepared you for other competitions, I apologize. My goal was only to make you as superhuman as I could for the biggest worldwide competition of its kind…no big deal. If you are feeling like you need to be doing more Back Squats or more Deadlifts or a heavier Clean/Snatch, I have a surprise for you. You are never going to see a 1RM Back Squat/Deadlift/C&J/Snatch in the opens. You will see shiploads of Box Jumps, Pull Ups, lighter lifts, Walll Balls, and other things of that nature. Before you concern yourselves with other matters of strength and programming, please make a check list of all of the moves I just mentioned (and other basic moves) and see how good you are at them. The greatest athletes in the world will compete in the opens and win because they are strong, but also and more importantly because they are IMPECCABLY AND PERFECTLY performing each rep of each movement.
We as a gym realize the needs of our members including the competitive crowd and avenues for working on skill and strength are being discussed and will soon be carried out. Albeit these options will have particular restrictions for your own benefit. If you want to get a stronger Back Squat, but you cannot do a regular Push Up…you have concerns in the gym that fall out of the realm of that heavier Back Squat. My advice to you all is to take each day individually and perform each day just one percent better than the last. Don’t worry about what others are doing, because they are not worried about what you are doing. The new levels of programming (I mentioned this last week) will allow a more diverse programming that gives to everyone what they really need: more of what they need AT THEIR LEVEL. Please note that your success is a reflection of what we do as a gym and since we want to be the best gym in the world, then…you do the math.
Dear competitors, I love you all dearly, but please do me the favor and realize that you sucked at CrossFit not that long ago. In 10 months, you will realize that you suck at CrossFit now. It is literally my goal to make you feel this way. Have a wonderful day.
Damn I am so perfect,
This picture should be in black and white now…
WOD: Reverse 22 Bowens:
10 Handstand Push Ups
20 Knees to Elbows
40 Walking Lunges
50 Pull Ups
60 Box Jumps (24/20)
70 Air Squats
80 Push Ups
90 Sit Ups
100 Double Unders
This is the result of coaches getting together and sharing a few beers at a restaurant called 22 Bowens. You are doing the upside down version of this workout, hence the title. I had a wedding yesterday…so I guess you will be doing Butternut Farms sooner or later…
Enjoy your Sunday,