WOD: 7-18-13

GS: 10 min AMRAP of:

10 Straight Leg Raises with 10 second hold on last rep
10 tempo Push Ups 62X0
10 tempo Band Pull Aparts 5151

WOD L1: 3 rounds for time of:

20 Burpees
20 Back Rack Lunges (75/55)
12 Thrusters (75/55)

WOD L2: 3 rounds for time of:

20 Burpees
16 Overhead Lunges (95/65)
12 Thrusters (95/65)


In case you were wondering…

Lately you have seen a couple of workouts that do not allow scaling and you may be wondering why this decision was made.  After all CrossFit is supposed to be completely accessible to all.  In fact, the CrossFit founder touts the idea that you should program for the elite athlete and then scale down from there.  So why not do a heavy L2 workout and then let people scale down as they wish from there so that they too can lift heavy things?

Since you have already read the answer to your question, but you may have missed it, let’s go over it together!  “In fact, the CrossFit founder touts the idea that you should program for the >>>>”elite”<<<< athlete and then scale down from there.”  Did you see what I did there?  The elite athlete has been defined in various way in the world of CrossFit.  As far as yesterday’s workout goes, the elite athlete attempting the Clean, Front Squat, and Push Jerk should be able to move loads relative to 1.5x, 2.0x, and 1.5x his own body weight in those lifts respectively.  Meaning that a 200 lb. elite athlete should be capable of performing at least a 300 lb. Clean and Jerk in order to reach his “elite” status.  If you have ever picked up a barbell with sufficient weight you know that form is a requirement for success.  Form is a requirement for success.  Form is a requirement for success.  That same elite athlete also happens to have reasonably elite form because he has spent elite amounts of time refining his capacity to lift heavy things and to do so safely and efficiently.

That same elite athlete didn’t walk into the gym one day and suddenly become elite.  That elite athlete practiced his elite face off at weights that allowed him to work on his form and not on his concern with lifting heavy things.  Get it right first, then get it right roughly nine thousand nine hundred and ninety nine more times.  By the time you decide to attempt the L2, you will know exactly what to do / diminish greatly the chance to hurt yourself / others.  Remember, if this were a swim club and the L1 had been laps in an indoor shallow pool while the L2 was getting past the breakers in the ocean during a storm, you would probably not go L2 unless you know you could survive.

Practice, practice, practice,




If you guys ever have any other questions about the programming, please feel free to e-mail me at gino@reebokcrossfitbackbay.com.  Gives me something to talk about.

Also, after rereading this a few times, I cannot help but feel like I am coming across like an explicit-face.  I had this whole speech written out, but we will save it for tomorrow.  This other one is a tad nicer.  Stay tuned.

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