Tuesday, June 21, 2011

10 Min. “Cindy”
AMRAP: 5 Pull-ups + 10 Push-ups + 15 Squats
Feel free to throw the weighted vest on for this one (20-50#/10-25#)

Chad and Jeremy working on their heel-driven “Dirty Dancing” skills up in Ouray.

Are you tracking your WOD results somewhere?

I don’t mean just your finish time.

I mean what weights you scaled down to and how you modified any/all of the movements within a workout.

If not, you may be holding yourself back. We are firm believers in steady, safe development. Our timeline is does not stop when bikini/banana hammock season rolls around.

We are in it for the long haul.

We want you move soundly so that you can move soundly again tomorrow, and again next week, and again next year, and again, and again, and again 20 years from now.

We are not in a hurry to add load. We want solid mechanics first. Once your mechanics are consistently solid under minimal, if any, load- then we are ready to advance and add some weight.

If you have been showing consistently safe movement and are not recording what you’ve done after each training session….. you may find yourself walking into a deadlift workout and asking yourself the question- how much weight do I use today? My suggestion will always lean on the light side. If you are always asking and I am always suggesting, you may never move beyond 65lbs.

And have you ever heard us say-

“We fail only at the margins of our experience”.

This means that if you are not constantly challenging yourself to push outside of the box of regularity and comfort, you are failing to grow as an athlete.

Documenting your workouts has many benefits. Aside from knowing that you did 65# last time for 45 reps and are ready to safely to increase to 75# next time that given rep scheme rolls around, you can look back 1 year from now and be amazed at how far you’ve come.


Don’t get discouraged by constant modifications. Our workouts are designed for the elite of the elite in the CrossFit community.

The majority of our gym membership should be scaling.

We are looking for power output to stay high. If you are fighting for one rep at a time, your power output plummets and your risk of injury increases. Remember, a healthy body and increased power output is needed in our chase forĀ Increased Work Capacity Across Broad Time and Modal Domains.

2 thoughts on “Tuesday, June 21, 2011”

  1. what a cute pic.!! you guy’s holding hands? looks as if your watching a parade go by. actually appears as if Chad is using the “force” with his levitation skills.

  2. I was doing it long before Chris Angel! When you’re “Dirty Dancing”, you have to do it in pairs.

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