Weekly Workouts – Being your own Judge!!


We understand that sometimes your daily workout at CrossFit can be a bit mentally overwhelming. We are always reminding you about form, technical steps, movement standards, and other things you have to think about on top of just trying to push yourself through a workout. As coaches our primary goal is to get you all moving SAFELY and EFFICIENTLY, which is why we push good form and technique more than anything. It is 100% true that developing quality movement patterns will lead to increase ability to move weight in all the lifts we do and make movements that aren’t weightlifting related more efficient.

There is a bit of a gray area between form and intensity. What do I mean by intensity? Generally defined I am talking about how hard you are working leading to how fit you are getting. Bottom line is doing more work in less time makes for greater intensity which will lead to you getting more fit. In a WOD intensity comes from moving as much as possible as quickly as possible. So intensity in a WOD comes from how fast you are moving and how much weight you are moving. This is where there is a challenge in where to find that intensity in a workout. Choosing a super (relative to you) light weight might mean you are moving like lightning but the amount of work you are doing isn’t as great as if you chose a heavier weight that you could still move fast. There is no exact science to choosing the “right” weight other than asking your coaches and making informed decisions based on your ability. On the platforms doing strength work intensity comes from how much weight you are moving. The more weight you move the more work you are doing in that amount of time it takes to do the lift. We can get into specifics about barbell speed and all that stuff but for now lets just keep it at more weight=more intensity.

So where does form come into play? We all know that there is a point where our form breaks down when intensity goes up. On the platforms heavier weights can make our form really go downhill in a short period of time. In a WOD moving quickly, especially in a longer wod and with a heavier (relative to you) weight can make for some questionable form as well.

Is this ok? When is intensity more important than form?

There is no 100% clear answer to this question. Newer and less experienced athletes should always use caution when doing work with weight until they get comfortable with the movements. Once you have done the movements one or two times around you should start building intensity through adding weight. With this said all of the lifts but especially the olympic lifts (snatch, clean, jerk) take a great deal of technical perfection to be able to increase weight. So paying attention to form in these lifts not only is safer but will make it possible for greater intensity down the line.

As you get more experience and know your ability better you should start pushing the envelope to get greater intensity. My favorite answer to the form vs. intensity question is that it is kind of like a racecar driver, always in control but carefully toeing the line to get ahead. Sometimes you need to really push it to get to that next level of fitness. As long as you are careful to not completely abandon form it is sometimes good to really let it loose. This is true on the platforms and in workouts. Once you are an experienced lifter here at CFD and you feel comfortable with the lifts you should always be pushing to failure on the platforms. As you get an idea of where your limits are you should try to break through these limits every time you lift. This is the same in WODs. While everything we do is time and score based, sometimes moving more weight is more important that 1000 rounds or the best time of the day by a full minute. If you are not RXing a workout and you and your coach are comfortable with the weight you chose you probably shouldn’t be finishing the workout with ease. Push the weight, push the intensity, get more fit.

Remember, there is no exact science when answering this question. A lot of it falls on your own ability to judge yourself and your coaches ability to help you make the right decision. Always pay attention to the form and standard cues we give you. Once you get more experienced do not be afraid to go for those PRs and attempt more challenging weights in workouts. The end all be all to what we are doing here is trying to get fitter and healthier. Sometimes taking the training wheels off is the best way to get there.

On other matters when we surveyed you guys one of the things that came back to us was you asked for more skilled workshops ,so hear you go….

Muscle-up Workshop

On Saturday the 17th of november i will be running a muscle up workshop.The class will run from 10am to 12.. The purpose of this will be to break down the movement of a muscle up and to go through the progressions to getting one. I will be focusing mainly on the transition part of the muscle up as i feel this is the part where most people are failing in there efforts to get one..
There will be a pre requisite of 5 strict ring  pull ups(chest to rings) and 5 strict ring dips(shoulder to rings).. The reason for this is without these movements you would not have the ability or shoulder stability to perform a muscle up… So if you have the above 5 and 5 then sign up and get that muscle up that you’ve been waiting for..!!!!
Dave will be setting up a class on mind body for you to check in to. Places will be limited so get in quick.. If you are unsure of the standards check with any coach at CFD..
Love always,

Workouts for the Week


A1 Four sets of:
Front Squat x 5 reps @ 21X1
Rest 90 seconds
A2 Strict Pull-Ups x Max Reps
Rest 90 seconds

For time:
Row 1000 Meters
Overhead Walking Lunge x 30 steps 20/10
Wall balls x 30 reps

Level 1- 750 row/OL 20steps/20 burpees


Four sets of:
A1Shoulder Press x 3-4 reps @ 21X1
Rest 90 seconds
A2 60-90 sec front bridge
Rest 90 seconds

For time:
20 Shoulder to Overhead 60/40kg
200 Meter Run
15 Shoulder to Overhead 60/40kg
400 Meter Run
10 Shoulder to Overhead 60/40kg
600 Meter Run

Level 1 50/30
Level 2 35/20


Custom goals Training mins

Four sets for max reps of:
45 seconds of Jumping Bar bell Squats 20/15
15 seconds of Rest
45 seconds of Burpees
15 seconds of Rest
45 seconds of Kettlebell Swings 24/16
15 seconds of Rest
45 seconds of Double unders
4 minutes and 15 seconds of Rest


4 Sets of:
Power Clean Cluster
2.2.2.-(Rest 10 sec between reps)
Rest 3-4 mins

WOD – Test
“The Chief”
Against a three-minute running clock, complete as many rounds and reps as possible of:
3 Power Cleans 60/40
6 Push-Ups
9 Air Squats

Repeat for a total of five sets, resting 60 seconds between sets. Pick up each set where you left off when the last ended.


Four sets of:
Front Rack Walking Lunges x 20 steps @ 10X1
Rest 90 seconds
Ring Dips x 12-15 reps
(If 15 ring dips is easy, load the dips on a fixed bar dip station, Sub in push ups if  dips are not there)
Rest 90 seconds

AMRAP in 15 minutes:
1 Muscle UP
1 box jump – 32/24”
2 MU
2 box jumps
3 MU
3 BJ…

Level 1 CTB Pullups ,24/20”
Level 2 Jumping Pull ups,20/16”


Partner WOD
50 Partner Wallballs over bar
75 Push Press 45/30
100 Box Jumps – step down
75 Kettlebell Swings 24/16
50 Burpee with over head Medball toss 10/6

Only one person working at a time.

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