Tuesday 111129

Posted by | November 28, 2011 | WODs | 23 Comments

A quick note about consistency and goals: I had an athlete lay out a plan for me via email that included 5-6 days of training per week. There was a lot of stuff that was outside of the normal WOD that he saw as a weakness and that he wanted to work on. I didn’t think that his extra stuff was too bad an idea, and I noticed that when I saw him in the gym, that he wasn’t progressing too much on his weights during strength sessions or METCONs.

We had some back and forth on what we thought was the best approach, then randomly I looked at the number of times that he’s come to the gym in the last six months. He had averaged 1.8 visits per week.

Lesson is: Master the basics before you throw them out. The basics in this case means: show up. That will fix pretty much every issue that you are going to have. -Brian PCF

AMRAP 5 Minutes
Row 600m
AMRAP Muscle-ups/Muscle-up Transitions

Rest 3 Minutes

AMRAP 5 Minutes
5 DB Ground to Overhead (50/35)
5 Burpees

Rest 3 Minutes

AMRAP 5 Minutes
10 KB Sumo Deadlift High-Pull (70/53)
30 Double Unders
Post a score for each couplet.
Your score for the first couplet is your total muscle-ups. You will only row once. Complete the three workouts in any order.


  • Chesley says:

    Apparently I’m still in a Thanksgiving coma. I felt like I had no gas in the tank this morning.

    ROW & MU Transition: 10

    GTH/Burpee: 4 rounds + 6 (first two rounds at 25#, last two at 20#..ughhh)

    KB SDHP/ DU: 3 rounds + 19 (KB @ 53# and all DU)

  • Louis says:

    Row & Muscle Up – 7

    Ground to Overhead & Burpees – 7 (40 lbs, I should have gone heavier)

    KB SDHP & DU – 5 + 4 (70 lbs kb, and 60 single unders)

  • Lee N says:

    It just didn’t look tough….(oops)
    18 Row & MUT’s,
    4 press/burpee(50#)
    4+4 kb/du (70#, 60 singles)

  • Candice says:

    Oy, totally dragging this morning…

    Row/MU – 5 (transitions)
    GTO/Burpees – 4+5 @ 25#
    KB/DU – 2+9 (53#, DUs)

    Nice pic, Chad!
    Hope you feel better, Erika!

  • Paul says:

    row/mu: 8 rx’d

    GTO/Burpee: 5 rx’d

    SDHP/DU: 5+15 rx’d

    Arms are a bit tired.

  • Fink says:

    9 “jumping” muscle ups

    3+5 (50#)

    4+8 (70# and 30 seconds DU practice)

  • Michelle Z. says:

    MU trans: 10
    6 GTO w/25
    4+13 SDHP w/52 DU @45sec max 10-20 per round

  • Michael says:

    MU: 9Rx
    GTO: 4Rx
    SDHP: 3+5Rx

  • Megan C. says:

    MU transitions: 10
    GTO/Burpees: 5 + 1 (20#)
    SDHP/DUs: 4 + 10 (35# and single unders)

  • Regular Joe says:

    Not trying to pick a fight, but as a paying customer I feel I have a right to voice my opinion of the service I have purchased.

    I wish these blogs were more constructive. As I read them, all I take away is “Put crossfit above all else and don’t question the instructors”. I realize that this is an elite workout, but not everyone is in it to try to win the crossfit games. Some of us come out when we can because other things in our lives take priority (family, friends, work, school, etc) and try to make the most of the workouts we are able to attend. In my opinion, “just show up” will NOT solve all your problems. Showing up and doing a incorrect/half-assed workout is worse (in my opinion) than not showing up at all. How about you give us tips on how to maximize the time we do have at the gym? Just because I don’t have an unlimited membership or don’t eat the paleo diet doesn’t mean I can’t benefit from crossfit.

    I love crossfit, but I don’t love the superiority-complex that lurks around the boxes. This is supposed to be a supportive community, not a place where the “elite-elite” are praised and the rest are ignored until they quit.

  • Canadian Chad says:

    I have to disagree Regular Joe

    1. The coaches at PCF are passionate about Crossfit and that is why they are great coaches and why the programming works.
    2. Showing up implies you are going to work hard. That’s why I joined crossfit. If i wanted to go to the gym and do a half assed workout I would go back to golds.
    3. Coaches are not mind readers, if you don’t know how to do something or are unsure about something…ASK.
    4. I don’t do paleo (I should), I don’t have an unlimited membership, I am not elite (as seen in picture above) and I have made tremendous progress towards my fitness goals over my past 6 months at Patriot thanks to showing up 3+ times a week, listening to the coaches, and working hard every wod.

  • Chesley says:

    Regular Joe-
    I think that with any gym you will find people that have that type of personality. The majority of the individuals that I have come across at PCF and worked out next to have been nothing but supportive and fun to workout with so it’s unfortunate that you feel the way you do. Come to the 6AM Patriot WOD and we’ll welcome you with open arms :-)

    In terms of the above message, I don’t think the purpose of the comment attached to today’s WOD was to force feed a vision or come across with some superiority-complex. To me, I read the message as simply stated, if you want to get better at something, you have practice it.

    Think of it like riding a bike. Most people don’t just pick up a bike for the first time and roll off with flying colors. Most people start with training wheels, then they practice, fall a few times, and shed a few tears before they can just hop on and ride off into the sunset.

    So, with that said, if you show-up you will inevitably get better and improve your athletic ability. I think the same would go for any type of personal training program you participate in.

    Those are my thoughts, not that you asked for them, but I felt like you took the time to write your comment so it deserved at least one response.

  • Regular Joe…

    I don’t understand where the sentiment comes from about the “superiority-complex that lurks around the boxes”, I have yet to feel this at any time during my short life at PCF. If anything people are supportive, and the community is the reason I keep coming back.

    At the same time I have no kids, and virtually no life, so going 3 days on and 1 day off is doable for me, but there was a time where I was intimated by the work, so I used to work on the WoD’s at my “regular” gym, or on the road, with lighter weights focusing on form. (I once worked on Snatches and Jerks with regular plates and not bumpers later learning that this was stupid)

    I agree with you this is a methodology which requires sound adherence to the fundamentals, yet I have to agree with Chad that you have voice your concerns to any of the coaches, if you are unsure about certain movements it has to be on you to get more help.

    At the end of the day the coaches are human (and may not catch everything), and let’s not confuse their ability to excel at Crossfit with their ability to coach. Sometimes the best athletes, are the worst coaches because they do things intuitively, so when someone is struggling they don’t know what that’s like, or even having said that when they are approached I have yet to see a coach at PCF take the time to explain a motion, or WoD without care.

    I think something you may have to accept is Crossfit is tough, it’s meant to be tough, and the environment which produces the most conducive mindset to be breed toughness is not necessarily going to be one that caters to unspoken individual needs and I don’t mean that in a flippant manner, what I mean is as much as it is on them to help you, it’s on you as the participant to ask for help.

    I think the fact that you make it when you can now is fantastic, and perhaps a way to continue to improve is to do some of the WoD’s on your own, at the same time your love for Crossfit comes from something inherent in the work or the environment, keep gravitating towards that until you feel more confident about what you are doing. (Not to mention Brian, recommended to me finding someone of equal ability to become competitive with is a great way to push you harder.)

    I am at no means “elite-elite”, I’m just a fat guy trying not to be fat, and a few months ago I may have felt some of your apprehension, but not any overt sense of “superiority” from the other athletes. I assure you the more confident you are in your ability to maintain form the better you will feel about the work in general.

    I am by no means a Kool-Aid drinker either, if I hear one more thing about the Paleo life I’m going to bash my head into one of the boxes, but if you have any doubts about the support at PCF or my own mixed feelings about Crossfit read my blog post from yesterday.

    First read the frustration, then read the support, I assure you the coaches are there to help.


  • dr jeff says:

    While I am not sure Brian needs a 5’5″ overweight 45 year old to stand up for him, I feel the need to come to his defense (mostly because he once referred to me as an athlete).

    Most of us come to crossfit to be pushed hard toward better fitness. Brians post points out that you need to show up/participate to improve. Buying a membership at any level will not make you more fit. And showing up without putting in any thought or energy will not make you more fit. I am certainly not an elite athlete, but my health and fitness have improved dramatically since joining pcf( I think I am in a pretty good position to judge health and fitness). Brian is an excellent resource who will spend as much time with you as you want or need to help you improve. PCF is not cheap, but the pricing is strightforward. Brian can be sarcastic, but if that bothers you there are many other coaches (who were brought together by Brian) who are similarly knowledgable and are incredibly sincere.

    I am not sure if I have met regular Joe, but Brians post does not say you should show up 7 days a week or that you need a 3 minute fran to be successful. It says that you should concentrate on basics and the most basic thing is to show up. I am certain that 3-4 days of crossfit will improve your fitness. I am pretty sure the coaches would help you design a home regimen to complement the days you are here. There are some very good athletes in the box, but most of them are really friendly and helpful.

    As Cheslea mentioned, come to the six am patriot wod. We have crossfitters at all levels and generally have as good a time as can be had before dawn

  • Regular Joe says:

    1. I am not the athlete referenced in the initial blog, just someone who has an opinion.

    2. I love the results crossfit has delivered to me, but I am self motivated and don’t need to be reminded to “show up”. If someone has paid the steep price to join crossfit then I think they are committed to showing up (either that or they hate money and are just trying to get rid of it). My point is, if you are going to provide advice in these blogs, I just wish they were more insightful than “show up” and “eat paleo”. I’m afraid the intimidating nature of some of these blogs may cause new crossfitters to shy away. Motivate, inspire, give tips, this is what I want to hear from a coach. But, these are just my opinions.

  • Tim S says:

    There’s limited space for a message in both the daily blog posts and people’s attention spans; it’s tough to give specific advice to a general audience. This means there will be days that the blog post doesn’t apply to some individuals. If you don’t need to be reminded to show up, then today is your day.

    My take on your original…question? is that while showing up won’t solve all your problems, it certainly goes a long way toward reaching whatever fitness goals you may have. In my experience, the coaches here will take the time to make sure you’re not doing the movements incorrectly. To half-ass it or not is ultimately up to the individual, but I’ve found everyone here to be good with encouragement and motivation when someone’s pushing through that last round.

    As for the superiority complex – I’m not saying it’s not out there in the broader CrossFit world, but I have yet to see it at PCF.

  • John S. says:

    Regular Joe, I just wanted to make sure you knew that the main Crossfit website is loaded with videos and tons of advice archives for Crossfitters from the neophyte to the grizzled veteran.
    From my point of view, the local website is going to address issues of the athletes in that box. But this is a huge community, filled with amazing resources, many of which are free or cost next to nothing. A great example is the Kelly Starrett website, Mobility WOD, which talks about body mechanics and flexibility-basically maintenance on your body. The link is:
    I’ve seen a few boxes and been around a few Crossfitters, and the Patriot group is as good as I’ve seen.
    Just sayin’. Hope to see you around.

  • Kristin L. says:

    On a different note…FINALLY visited Patriot today and you got a big fancy place over there! :) I definitely like the extra 30mins to get there after work….may be visiting more often!

    7 – 4+1 (rx…yay) – 4+10 (only could do the singles)

  • Aaron PCF says:

    One more thing on this blog since the conversation was a little different.

    While one of the more fun parts of CrossFit is listening to Brian and I argue with each other over training theory, I actually have experienced the exact same thing as a coach as he is referencing. In fact, I think I have given HIM that advice when he has run his super complicated 6 month protocol designed to make him better at everything past me.

    Usually, it comes in the form of someone asking me what kind of whey protein isolate they should drink and should they drink it 15 or 22 minutes after the WOD. Upon further investigation it turns out the person eats pizza twice a week and skips the heavy days. What protein they take and when will not solve the problem they are trying to address.

    In the example above, someone is asking about all the EXTRA stuff they should do to break through a barrier when they are not doing the basic stuff yet.

    This is a bigger problem than you may think.

  • Jen N says:


    A: 5 RX
    B: 7+3 RX
    C: 6+36 RX

    I still feel lethargic and crappy. But, I’m working on it.

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