warm up
preacher curls x 10
lat pull downs x 8
leg extensions x 6
smith machine squats x 4
just kidding
pvc burgener warm up
3 x 10
workout
for time:
500m row
75# push press x 50
500m row
3min rest
abmat sit ups x 100
3min rest
75# push press x 25
1000m row
75# push press x 25
scale load/distance as needed.
subtract 6mins from total time for score.
it's been said that CrossFit's specialty is not specializing. yet i see many CF'ers and affiliates specializing within CF. have we become hypocrites and not realized it? does it even matter? do we stick to the norm a little too much? should we go to extremes every now and again, whether it be in wods, intensity and in attitude? or do we play it safe and 'go by the rules' so to speak?
constantly varied should mean just that. should we always stick to a 3 on 1 off schedule? should we always workout the same times of the day? should i always program a metcon, heavy day, chipper and bodyweight wod each week? why not 4 heavy days in a row? would someone call that bad programming? what happens if it rains 4 days in a row? we adapt and overcome. yes, we might bitch about it but life goes on and we take it up the you-know-what and say thank you may i have another. who are we to judge anything?
as long as people continue doing CrossFit, people will get results...that's guaranteed. the question, in my opinion, should be 'are the members of said box/gym getting results? is the coaching producing results?' but even that is not enough. are they producing crazy athletes that constantly are pr'ing by week? is the nutrition sound and reflecting not only in body composition but more importantly in performance as well? and how long does it take to achieve their results? are they getting bigger, faster and stronger quickly? if so, then they might be doing something right. they say the magic is in the movements...i say the proof is in the numbers. just my humble opinion.
with that, i can only hope i'm steering cfjax on the right course. time won't tell...only the whiteboard will.
preacher curls x 10
lat pull downs x 8
leg extensions x 6
smith machine squats x 4
just kidding
pvc burgener warm up
3 x 10
workout
for time:
500m row
75# push press x 50
500m row
3min rest
abmat sit ups x 100
3min rest
75# push press x 25
1000m row
75# push press x 25
scale load/distance as needed.
subtract 6mins from total time for score.
it's been said that CrossFit's specialty is not specializing. yet i see many CF'ers and affiliates specializing within CF. have we become hypocrites and not realized it? does it even matter? do we stick to the norm a little too much? should we go to extremes every now and again, whether it be in wods, intensity and in attitude? or do we play it safe and 'go by the rules' so to speak?
constantly varied should mean just that. should we always stick to a 3 on 1 off schedule? should we always workout the same times of the day? should i always program a metcon, heavy day, chipper and bodyweight wod each week? why not 4 heavy days in a row? would someone call that bad programming? what happens if it rains 4 days in a row? we adapt and overcome. yes, we might bitch about it but life goes on and we take it up the you-know-what and say thank you may i have another. who are we to judge anything?
as long as people continue doing CrossFit, people will get results...that's guaranteed. the question, in my opinion, should be 'are the members of said box/gym getting results? is the coaching producing results?' but even that is not enough. are they producing crazy athletes that constantly are pr'ing by week? is the nutrition sound and reflecting not only in body composition but more importantly in performance as well? and how long does it take to achieve their results? are they getting bigger, faster and stronger quickly? if so, then they might be doing something right. they say the magic is in the movements...i say the proof is in the numbers. just my humble opinion.
with that, i can only hope i'm steering cfjax on the right course. time won't tell...only the whiteboard will.
As far as my opinion goes. I think you put it out there very, very precisely. I am not just agreeing with you blindly. But as far as my limited experience goes, it reflects in what you have written.
ReplyDeleteSimply said. "I have to keep getting new impulses or else I will adapt and get used to the scheme."
bou.rx 175bw. 13:09 (fart head) Just kidding...
rob.rx.200bw. 13:10
Chris! Again I will say that ya'll have the best programming out there,in my opinion. CONSTANTLY VARIED is exactly why i have opinion. Last week...the split WOD(jump pullups/deads/step ups) that was good!! The more balanced we are in strength on each side- the greater our overall POWER output! Totally enjoy and benefit from your programming.
ReplyDeleteSteve C. b/w 193. rx 13:43.
ReplyDeleteI really believe that people who go to a gym everyday and THINK they are getting a workout really aren't. You go to the gym and decide ok today I'm doing cardio tomorrow I will do weight and keep working out that way, I mean what are you really accomplishing?? Your body needs change and if you keep going in a circle your body at some point will stop getting a workout. The sports that I played growing up and the conditioning that I have done for them has absolutely NOTHING on Crossfit.
ReplyDeleteThis is an awesome program and I am SO happy that I started it because there is no stopping and no getting tired of it!
I love me some crossfit! WHEW! :oD
mod 25#, row 250/500 20:16 (I know the 20 is right maybe a little off with the seconds)
Well said! That is the reason why I stick with your programming...nuttin' else like it!
ReplyDeleteturbo. 160bw. rx. 12:52
ReplyDeleteIf contantly varied hookers keep wanting to rub my well maintained mid-section with such high-intensity, I'll be adopting 3 on 1 off programing to maintain functional movement.
Thanks CFJAX, for giving me the confidence I needed to leave the house with my shirt off again!
Im not affliated with CFJAX but I am a crossfiter in my own gym and I agree with everything you said.and like the great Bruce Lee once put it .."if you always put limits on what you can do, physical or anything else, it'll spread over into the rest of your life. It'll spread into your work, into you morality, into your entire being. THERE ARE NO LIMITS! There are plateaus, but you must not stay there, you must go beyond them. If it kills you, it kills you. A man must constantly exceed his level." -Having no limitation as limitation!!!!!
ReplyDeleteKohl-240bw.rx.13:51
ReplyDeleteThere is no question in my mind that what comes with training crossfit is above and beyond anything I have ever found. I have done about everything there is as far as working out and now as far as CFJAX goes I think it can be taken for granted sometimes just how good we all as members have it! The way the programing is blows me away how half crazy Chris and Prego Mego must be to come up with all this and as if they were not enough then we get the honor of having access to Mike as well. I think it speaks volum when the site gets so many hits a day and with all the other cross fit Boxes out there time and time again we get to meet people like Rob in Germany who follow CFJAX because of they way Chris and Meg train us. I will be the first to say if you are coming in working out and having your ass handed to you on a daily basis and yet not paying close attention to the Trainers and trying to learn all you can from them as far as how they come up with the WODs what they look for in perfect form and why they do what they do you are letting alot of priceless info pass you bye! This is just my opinion so take it as you wish, but look at some of the beasts that have been made in this box go back and read the questions asked above and then ask yourself if you are moving the clock in the right direction. I know our cfjax family is getting better every time we come to the box and can see the body and time change in so many of us. So I say all that to say this Thank you Cris,Meg,JV,Jon,Todd,and Turbo for all you do for us and another Thanks to all the members who help push me to go harder on a daily basis not only have I gotten alot better but the friendships made are very special to me!
CFJAX has a dynamic group of athletes that comprise "fire breathers" as well as "weekend warriors". Each person based upon their genetic makeup will reach certain levels of fitness in different timeframes. It may take months before a minute or two is shaved off of a Fran Time or a PR is achieved in an OHS for one member or weeks for another. I believe the CF principle is in place to limit a plateau or a feeling of being stagnant. CFJAX programming is a reflection of that and as long as we are aware of our weaknesses and are not afraid of facing them, then results we will see...
ReplyDelete