Blog Search

No Power Hour

#2780 – Understanding CrossFit

By: 0

Wednesday 10/4/17

Understanding CrossFit

By Greg Glassman a CF Journal Article

The CrossFit prescription is “constantly varied, high- intensity, functional movement.” No aspect of functional movements is more important than their capacity to move large loads over long distances, and to do so quickly.

 The methodology that drives CrossFit is entirely empirical. We believe that meaningful statements about safety, efficacy, and efficiency, the three most important and interdependent facets of any fitness program, can be supported only by measurable, observable, repeatable facts, i.e., data. We call this approach “evidence-based fitness.” The CrossFit methodology depends on full disclosure of methods, results, and criticisms, and we’ve employed the Internet (and various intranets) to support these values. Our charter is open source, making co- developers out of participating coaches, athletes, and trainers through a spontaneous and collaborative online community. CrossFit is empirically driven, clinically tested, and community developed.

In implementation, CrossFit is, quite simply, a sport—the “sport of fitness.” We’ve learned that harnessing the natural camaraderie, competition, and fun of sport or game yields an intensity that cannot be matched by other means.

CrossFit increases work capacity across broad time and modal domains. This is a discovery of great import and has come to motivate our programming and refocus our efforts. This far-reaching increase in work capacity supports our initially stated aims of building a broad, general, and inclusive fitness program.

Continue reading “Understanding CrossFit” here.

“No Power Hour”,
Wednesday when a transformer blew we had no lights, no A/C, no clock, no music and it was no problem! (actually, it was a little hot).

After all the Team Series WODs, we are taking a 1-week break from Hero WOD Wednesday. It will be back next week.

3 Rounds – Not for Time

20 Russian KB Swings – heavy
15 Toes to Bar
9 OH DB Squat – light
(this is a challenging skill that takes time to develop, stay light and work on form)

Programming Note:
Today is simple,  light and fast WOD. Try for all unbroken reps!
If you normally use the weight I put for RX today, you should still scale. The goal is to use a lighter weight than usual so we can go faster. Push hard and make this one hurt.


On a running clock, from 0-8:00

DB Thrusters 35/20#
pull ups

At 8:00, complete

Lateral Bar Burpees
Wallballs 20/14#