Monday, September 28, 2009

Monday, September 28, 2009

josh o press
On Friday, Steve D. accomplished a rare feat. On the very last repetition of his workout at the box jump, I marked time. Then, Steve did one more box jump. “Steve, that was three, man,” I said. “You’re done.” “No,” he replied, “I didn’t reach full hip extension on the last one.” I almost could not believe what I had just heard.

Occasionally, some movement accuracy might be forgiven in order to achieve maximal intensity—accuracy that has no measurable impact on safety, like a wall ball toss that misses its target by centimeters. Coach Glassman has even said that the fittest CrossFit athletes may only be about 90 percent accurate mid-workout, a deviation resulting from pushing themselves as hard as possible, having previously established proper, safe and efficient technique. Nevertheless, we discuss, establish and remind you of movement standards every day. Accuracy will always be important to us, and hopefully, to you.

Reflect on past performances today and ask yourself how often, once the movement standard is established, you permit yourself to deviate, and going forward, if you will/can/would hold yourself to this standard when “no one is looking” (even though we are always watching). Steve’s is exactly the kind of focus and self-check—attention to detail—we are looking for in every workout. Follow his example.


for time:
25x ring dip
50x swing @ 55/35-lbs.
20x ring dip
40x swing
15x ring dip
30x swing


  1. jwood30 | September 28, 2009 at 10:58 am

    Awesome job Steve. You never stopped during those swings. Jeff

  2. mikeheartspullups | September 28, 2009 at 11:10 am

    Wow, Steve, that’s pretty badass.

    Also, kudos to Jess, who took one for the team today after the WOD because she mistakenly uttered the name of “she-who-shall-not-be-named.” Jess never stopped once during those thrusters. Nice work!

  3. HappilyHome | September 28, 2009 at 11:48 am

    Hey Jess, definite kudos (insert cheer here) for a job well done for “The Lady” – you totally represented esp. considering we just finished the WOD and had to do the warm up 2x – that 40 pull ups folks.

  4. coach | September 28, 2009 at 11:51 am

    Kim H.: 20:35 (sub: bench jump support + negatives, 2x 45-lb. plate)
    Borja G.: 19:59 (sub: ring dip negatives + jump)
    Ted K.: 17:59 (35-lbs.; sub: ring dip negatives + jump)
    Kris C.: 22:55 (sub: ring dip negatives)
    Samir M.: 19:02 (25-lbs.; sub: bench jump support + negatives, 2x 45-lb. plate)
    John S.: 21:02 (sub: ring dip negatives + jump)
    David O.: 20:34 (sub: ring dip negatives + jump)
    Mike S.: 18:39
    Rob K.: 14:39
    Jessica H.: 17:22 (sub: ring dip negatives)
    Mayra C.: 15:18 (sub: bench jump support + negatives, 2x 45-lb. plate)
    Michelle C.: 16:54 (25-lbs.; sub: bench jump support + negatives, 2x 45-lb. plate)
    Neil A.: 19:05 (sub: ring dip negatives + jump)
    John C.: 22:26 (35-lbs.; sub: bench jump support + negatives, 2x 45-lb. plate)
    Steve D.: 13:40
    Jeff W.: 22:22 (sub: ring dip negatives)
    Mead O.: 29:16 (35-lbs.; sub: bench jump support + negatives, 2x 45-lb. plate)
    Josh Mc.: 11:07
    Brendan K.: 17:51 (45-lbs.; sub: ring dip negatives + jump)
    Lisa C.: 17:15 (sub: bench jump support + negatives, 3x 45-lb. plate, sit-up)
    David C.: 30:01 (35-lbs.; sub: bench jump support + negatives, 3x 45-lb. plate)
    Tod C.: 19:09 (sub: ring dip negatives + jump)
    Elise K.: 24:43
    Sakar P.: 18:22 (35-lbs.; sub: ring dip negatives + jump)
    Amy S.: 16:38 (25-lbs.; sub: incline pushup, 1/2x swing)
    Jeremy N.: 18:25 (35-lbs.; sub: ring dip negatives + jump)
    Meghan M.: 17:03 (sub: ring dip negatives + jump)
    Teal B.: 15:10 (sub: bench jump support, 4 x 45-lb. plate, 1/2x squat)
    Mike D.: 16:38 (sub: bench jump support, 4 x 45-lb. plate, squat)
    Ricky B.: 19:24 (45-lbs.; sub: ring dip negatives + jump)

  5. train2live | September 28, 2009 at 12:10 pm

    Wow! Nice job Steve!

    Jess, great job on the “lady”. You looked so smooth and efficient on the thrusters.

    Also, great job to everyone on Saturday’s WOD. There were some big numbers put up…or down as the case may be.


  6. Rob | September 28, 2009 at 1:11 pm

    Yes, really big kudos to Jess for banging that out immediately after the WOD today. Very impressive.

    As for the opposite of impressive, I trust nobody has beat my 15 extra swings for bad form? Can that go in an anti-record page? I think that baby will stand the test of time. It’s like the Cal Rypken of undesireable records.

  7. mchofia | September 28, 2009 at 1:26 pm

    Good job Steve all that after your earlier warm up in the back. I don’t know what lift you were training but it looked heavy.

    Jess, thanks for taking that one for the team. You made it look easy and we all know it isn’t.

    Michelle, great push-ups today 🙂

    Coach thanks for keeping us honest and always extracting our best.

  8. Jessica | September 28, 2009 at 1:35 pm

    Thanks to everyone who helped me through my post-WOD WOD with words of encouragement; it was the team that pulled me through today.

  9. tubameat | September 28, 2009 at 3:09 pm

    wow guys, thanks for the kind words!

    i mos def would have broken my swings if john hadn’t been there in my face (or off to the side of my face, rather) yelling at me. an excellent push from the coach!

    jess i saw your nraf and your thrusters are great- they are an inherently unnatural and ugly move to my eye (is it a front squat? is it a push press? wtf?) and you somehow made them all look right.

    way to be honest rob! always check yourself before you wreck yourself, right?

    i was practicing pwr cleans and pwr snatches back there. i like to practice what i suck at in addition to the wod. it helped me with dbl unders and muscle ups in the past, now i need it on hspu, and the olys, among others.

    • Rob | September 28, 2009 at 6:37 pm

      Thanks Steve. I wish I could say I was being “honest,” but it was more like I was being “caught.” You say potato. . . .


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