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CrossFit Training Preview: Week of 8/24/15


We are quickly coming up on the bodyweight retest (only a couple more weeks – Friday September 4th), and people are really excited about the jumps in numbers! This excitement about improvement is great, though sometimes it leads us to lose sight that we are training to improve our abilities. Keep in mind that numbers are a representation of our fitness…they are not our actual fitness. Sacrificing quality movement for numbers may look good on paper, but that’s about it. Quality movement is an important part of fitness that keeps you performing safely at your highest ability, WHILE aiding your ability to do other cool things.

There is light at the end of the tunnel… keep up the awesome effort 🙂


Here are some ways to maintain/improve your movement quality:

  1. Feel free to “scale down” the movement. What often happens is we go beyond our ability and our body compensates to get the job done. For example with push ups; if you lack the upper body (or core control), you start to let that stomach sag, or your body doesn’t move as one unit off the ground. Just because you are getting off the ground doesn’t mean your reps are quality. Scaling is needed in this instance.
  2. Fatigue interfering with movement quality. Fatigue and Muscular failure are big contributors to poor movement. This means you have hit your limit and taking a brief pause to recover before continuing is often all that is needed. This pause allows your body to quickly recover and continue with quality movement…it is not an excuse to take it easy. You may find in certain WODs, that pacing your sets, or stopping a few reps before failure for a quick pause, really help maintain quality. Ironically, these techniques more often than not result in better scores because your body can keep working longer.
  3. Focus on part of the movement. When fatigued it is easy to lose focus or awareness on your body position. Sometimes just focusing on the weak part of the movement, or a cue, is enough to keep you spot on. Don’t check out, ENGAGE YOUR BRAIN!
  4. Struggling to get full range of motion. Use a physical barrier to let you know you are hitting the standard. Do you cut your squats short when you get tired? Add a box to let you know you are hitting the depth. Chances are that after a couple weeks of this you will hit that depth without the box.
  5. Shit is easy… and non-stop. Being able to breeze through the wod means you are not adequately challenging YOUR level. Ask the coach how to take it to the next level. For example with pull ups; if you can kip all day long, try doing strict or chest to bar versions. Sure, your score/time may drop…but  you will improve your fitness. The only time we wouldn’t change is when comparing fitness “Tests.”

*This is based on health, Fitness may be slightly different. Parts in Red specifically target improving your bodyweight skills. Use this to schedule to plan your workouts and get the most out of your sessions!*


A. Main Body Weight Training WOD 

B. Aerobic Add-On: A medium to low intensity finisher to “A” to improve aerobic endurance.

C. Injury Prevention/Mobility: Exercises, Foam rolling, and stretching that improve your positions and keep you healthy.


A. OLY Conditioning Complex: A combination that builds skill, explosive strength, and core endurance.

B. Longer METCON (Metabolic Conditioning)


A. Strength and Power: Deadlifts and Big Box Jumps

B. Skill + Core Conditioning: Mixture of Handstand work, core, and other exercises 

C. Shorter METCON


WOD make up: Make up the focus training or another session to maintain balanced fitness.


Mobility/Active Recovery: Activation and Mobility exercises to improve positions and improve the effectiveness of your next WOD


A. Strength Conditioning: Pull Up + Push Press + Weighted Lunges

B. Muscular Endurance Conditioning: Conditioning designed to improve your ability with high reps.

C. Injury Prevention/Core/Mobility