Monday
WOD
AMRAP in 15 min.
2 Muscle Ups
5 Kettle bell swings (M 2 pood, W 1 pood)
7 SDLHP ( M 95 lbs., W 65 lbs.)
Starting today, programming, for the foreseeable future, will focus on Relative Intensity. The basic principle is simple: instead of scaling loads as close to the standard as possible, WOD loads and movements should be scaled relative to 1) the athlete’s previously measured maximum output for the movement; and 2) the training response desired for the WOD.
Our New Member On-Ramp program starts tonight at 7:30. If any of your friends are interested in seeing what CrossFit is all about, please pass the word along!
Last thing! Very important! We would very much appreciate it if you would take a few minutes out of your day to answer the questions on this anonymous survey.
CCF is proud to announce that we have 5 athletes competing in the CrossFit Games Sectional Qualifier this Saturday in Fort Mill, SC. This week we’ll be doing a mini profile on each athlete.
Brian Morris (a.k.a. BMo)
Age: 36
Favorite WOD: Diane
Least Favorite WOD: Fran
Favorite snack: ice cream
Why are you competing in sectionals? To win.
Good Luck Brian!! I like the “to win” attitude which shows how much determination you have to compete and to do well.
Also, would like to take the time to thank Brian for all the encouragement he’s given our family through the last few years. Your reminders to Paul and I about God’s unfailing promises has helped us get through many days. You and Beth have been a blessing to our family and other families that come through CCF!
No box jumps? Hmmmm fishy…….
Hey everyone come out to Blue in the Vista Thursday night for happy hour to say goodbye and good luck to Rayna
.
Who’s coming?
Since I am an area newbie still.. where is Blue and where is R going?
BTW, loved the workout today in a warped way!
Rayna is moving to TEXAS
Waaaaaaaaahaaaahahaaa. Blue is in the Vista behind Wild Wings on Lady Street, They have $0.93 Cosmo’s on Thursdays!!!!! Come on out!!!
What do you mean by scale for “training response desired?” Is that the approach AV was talking about in our ROM discussions where your focus is on maintaining constant movement?
Will, relative intensity would be considered maintaining proper range of motion throughout the course of the wod while maintaining a high metabolic output. Rx would be your goal. Keep in mind that the Rx is designed for the elite athletes to perform the range of motion as efficiently as possible . Our goal is to get everyone to the Rx, but you can’t just throw everyone into the wod as prescribed. So we scale them as needed. Example: “Fran” is expected to take 5 min or less. If your thruster is weak, then we scale the weight; if your pull-ups are weak then we scale the reps to make the time window. Times are as important as weights when it comes to loads moved, intensity and work capacity.
Put another way, elite athletes can get something out of some wods (like today’s) that intermediate athletes cannot. That is, they can do them at a high intensity and put out more horsepower than someone else doing the wod as simply a slower, strength workout. That’s not necessarily a good thing. You will still get regular strength workouts with Crossfit and Carolina Crossfit, but most “metcon” wods are supposed to be very high intensity for a reason (to increase your work capacity), and that isn’t possible if some people try to do it “as Rx.” Rx isn’t just weight, it’s how efficiently you can move that weight.
Gotcha. So I take it we’re moving away from the strength-bias mentality of “do it Rx, no matter how long it takes?”
I don’t think there was ever a bais to do it Rx no matter the time (or there shouldn’t have been). The gym has focused on more strength specific workouts more often for sure over the past year, and those will still be around, probably just as often. They are critical to make you both stronger and faster. But the metcons will be metabolic conditioning workouts. If there was a mentality among some to do metcons Rx (or as close to Rx as possible) no matter how slow it makes you, then yes, that is changing. No more 50 minute disaster sessions.
“No matter how long it takes” may have been a bit of an exaggeration. Obviously if takes 20 minutes to do Fran then you should be scaling. However, the impression that I got was that the coaches wanted us (within reason) to do the metcon’s Rx’d even if it hurt your overall power output because it would help build strength. For example, doing Grace in 8 minutes Rx’d would be better than dropping the weight to 115 and doing it in 4 minutes. Granted, most other gyms I visited would tell you straight up that if you couldn’t do a WOD in under X number of minutes then you needed to scale, but I thought we were just focusing on strength bias.
i didn’t realize there were “50 minute disaster sessions”. wow.
I’m sorry, you’re right, and I was overly exaggerating, and it was a poor choice of words.
To me, the “changes” are really just a continuation of some standards that were being implemented by Bobbi and Brandon very recently, I think for some of the same reasons. In the past few weeks, some of our metcons have had absolute time limits, forcing you to scale to finish in that time or get a DNF. It was a great idea, and it is going to be implemented more often in various ways to achieve the programming Paul is starting.
All this said, there will always be standards and benchmarks.
We do. It’s called me trying to do double-unders.
Bobbi,
I owe you an apology too. What Brian said is right. It is not a new WOD system. It is a continuation and enforcement of what you and Brandon have been teaching us all along. You always preached correct scaling.There are no better coaches and programmers than you two as evidenced by the progress we have made.You always held us to the highest standards. I learned more from you than I did from attending the level 1 cert. My comments came after attending my first coaches meeting where Paul told us to consistently enforce scaling and gave us an article to read.I always hated scaling because it made me feel weak and old. What is new is that the article made me face the brutal truth that I will always have to scale many of the work outs with weights. What’s worse is I will eventually have to scale more as I get older. Now I realize that is OK. The alternative is much worse.
I owe Paul, you two and all the coaches at CCF a debt I can never repay.
You and Brandon have left a lasting legacy that will never be forgotten.
Thank you and Godspeed,
Dan
PS…..they are not gonna test Bmo for juice and kick him out are they?
I was humbled today.
Go BMO Go! So excited to hear you’re competing and I know you’ll LOVE every second of it! So far, this sectionals season has been amazing and we’ve seen some great athletes emerging. Eric and I ran the Judging at the Midwestern Sectionals here in St. Louis and the event was a huge success – so much amazing talent and down right determination! We’ll be rooting you on from here! It’s hard to sit on the edge of my seat and watch but my summer games will be delivering this baby boy in July! WHOOP WHOOP!!!
Dawn, that’s the most beneficial WOD/Game you will ever do! LOL….The thing is, it doesn’t last just a few minutes or a few hours, it last forever!! There will be endless days in which you will feel like you just got finished a WOD and really didn’t do one at all.
I couldn’t think of a better way to spend your summer! Keep us posted! 
nice to see you rejoin the boards the minute you assume i’ve left the building. classy.
That was seriously uncalled for…way to single-handedly break the spirit of the CCF family. AWESOME…or classy. You choose.
Congrats on the baby Dawn. We just found out that we are going be having a baby also. I can’t wait to find out whether its a boy or girl. Either way will be great.
Matt – so great to hear your baby news! I had no idea but we’re super excited for you both. The mega ultrasound is a trip to watch – can’t wait to hear what y’all are having!
I hope your wife is doing well.
Dorothy I couldn’t have said it better. I think if anyone embodies their nickname its BMO. Every day he is an encouragement to all around him to do your best and be your best.
I’m truly blessed to know him and call him my brother.
GATA this weekend!!
Paul I think I atleast passed that test, it was a booger thanks boss. BMO will do good. It’s a huge plus to have unilimited stamina plus big strength and some gymnastics ability. All of those guys will represent well
Good Luck BMo!!! Hope you make it all the way to Aromas! hmm…you in aromas, beth in boston…overacheivers!
but i proudly look up to you both!
The new WOD system is great and is what headquarters has always reccommended.The June 2009 Crossfit Journal has a great article on scaling. If you don’t have it e-mail me and I will send you a copy.BOTTOM LINE-YOUR METCON AND STRENGTH WILL IMPROVE FASTER IF YOU SCALE TO COMPLETE METCONS IN A REASONABLE TIME AND INCREASE THE WEIGHT AS YOU GET FASTER.
INFO FOM THE HQ SITE:
In any case it must be understood that the CrossFit workouts are extremely demanding and will tax the capacities of even the world’s best athletes. You would be well advised to take on the WOD carefully, cautiously, and work first towards completing the workouts comfortably and consistently before “throwing” yourself at them 100%. The best results have come for those who’ve “gone through the motions” of the WOD by reducing recommended loads, reps, and sets while not endeavoring towards impressive times for a month before turning up the heat. We counsel you to establish consistency with the WOD before maximizing intensity.
1.3. What if I can’t use the recommended weight?
Use a weight that’s manageable to you, or use a percentage of the weight prescribed. Assume the “generic” male crossfitter weighs 175 and the prescribed weight is 95 lbs. Thus, you’d pick a weight that’s approximately 55% of your bodyweight.
Best wishes to all you incredible athletes competing in the sections. You are my heroes!
I know you will all do well.
BMO!!! Best of luck man I will call you soon to catch up and I definitely want to hear about all this training you’ve been doing. Been easy to show people up over the past, lets see, 10 months or so huh??
Best, Jimbo
I enjoyed reading everyone’s comments today! I have learned a lot! Good Luck this weekend BMO! You will do awesome!
Wow! Talk about a day late, dollar short. Just had a chance to read through all the comments from yesterday. Thank you all so much for the encouragement and support. All of us participating in the Sectionals this weekend will do our best to make you proud. This truly is the very best gym in the world.
God bless!