Saturday 08.17.13

Some people call this stretch the pigeon...some people call it the albatross...Ally B calls it the flamingo...flamingo's are her favorite birds...she also likes Miley Cyrus, gluten free pizza, and making collages out of leaves. Just a couple fun facts about Ally B.

Some people call this stretch the pigeon…some people call it the albatross…Ally B calls it the flamingo…flamingos are her favorite birds…she also likes Miley Cyrus, gluten free pizza, and making collages out of leaves. Just a couple fun facts about Ally B.

For time:
50 Pull-ups
400m Run
21 Thrusters (95, 65#)
800m Run
21 Thrusters (95, 65#)
400m Run
50 Pull-ups

Post times to comments.

For a little history about this WOD click here.

Coach Geoff

Coach Geoff


Coaches Corner with Coach Geoff

Intensity vs. RX’d


                I will be the first to admit that sometimes I get carried away and let my ego get in the way of a WOD.  Sometimes I’m a little to ambitious and go to heavy on certain movements and end up paying the price.  I am constantly learning things about myself, about programming and coaching, that I want to pass on towards all of you.  With that being said one thing I want to address is the common misconception between Intensity and doing a WOD Rx’d.

                Greg Glassman, knew was on to something when he founded CrossFit and came up with the Three-part Charter: Mechanics, Consistency, Intensity.  It all starts with proper mechanics, can you execute functional movements with proper form?  Next comes consistency; can you set up in that position over and over and repeat repetition after repetition without form breaking down even when you’re tired? If you got the first two down, then and only then do we increase our level of intensity during training. 

                Let’s break down what intensity is.  This comes from an article Pat Sherwood, wrote in the CrossFit Journal.  Pat is a Massachusetts native, Seminar Staff Trainer, and close friend of CFNE. Intensity, as we define it, is exactly equal to average power (force x distance / time). In other words, how much real work did you do and in what time period? The greater the average power, the greater the intensity. This makes it a measurable fact, not a debatable opinion. Intensity and average power are the variable most commonly associated with optimizing favorable results. Whatever you want from exercise comes faster with intensity. It’s not volume or duration or heart rate or even discomfort. Do more work in less time (without overdoing it), and you’ll get fitter faster.”

The first year of CrossFit I made the mistake and thought I needed to lift heavier to get stronger and fitter, and time didn’t matter.  I sacrificed form, and technique and eventually wound up on the disabled list.  I thought I knew everything there was to know after playing college football and lifting with a strength and conditioning coach.  Don’t get me wrong I still saw results but I wasn’t maximizing my potential as a CrossFit athlete.  During my time off, while rehabbing and recovering, I took a step back and looked at the bigger picture.  I read article after article on the journal and promised I would change my method of training.  Even today I am smarter about scaling for myself, whether it be reps, load, movements, etc. and it has paid off tremendously.

Let’s take a workout like “DT” for example.  5 Rounds for time of 12 Deadlifts, 9 Hang Power Clean, 6 Push Jerks; prescribed weight is 155/105.  The ideal time frame were looking for here is anywhere from five minutes (games level athlete) to the twelve minute cut off.  The reason we have time cap’s on workouts is to have you get that “stimulus” were looking for.  You don’t have to worry about a WOD going on for an hour, so you know you have X amount of time to crank out as many repetitions as you can and push yourself as hard as you can.  We also have time caps because it helps keep all of you safe.  We want to prevent injury and overtraining as much as possible.

We’re all wired the same way at CFNE so I understand that as CrossFit athletes we always want to prove something to ourselves.  Sometimes we get carried away trying to move that heavy load, or end up moving poorly with more no reps than good ones.  Sure, we get that sense of accomplishment, but did I really gain anything physically or become any fitter, by not hitting the standard? Chances are probably not, I’m just going to be really sore and beat up the next day.

What I’m trying to say is, that you are all so lucky to be able to come to CFNE and be coached by some of the best athletes, and coaches in the world.  Ben, knows what he’s doing, so trust him and trust his coaches.  You have no idea how many other boxes around the country follow OUR programming.  Why? Because it works!! Therefore if a coach recommends you scale a weight or rep scheme to stay inside that stimulus, leave the ego at the door and listen.  Move like butter, increase your intensity and remember smooth is fast, fast is smooth. There will always be a next time and another time to PR!!


“Performance is directly correlated with intensity. Intensity is directly correlated with discomfort.” – Greg Glassman



  1. Geoff-great write-up! And, it’s exactly what I needed to hear right now. Just the other day I overdid it on the weight for the Admiral—as a result, I was “beat up” as you said, overdid it, too much weight, too slow, and probably had numerous “no reps”. The injuries are beginning to mount–shoulders, knees, even my scapula and neck muscles. I think soreness is sometimes part of “getting stronger and fitter” , but, being smart is more important if you want to avoid being sidelined or having to constantly sub a lot of movements. Anyways, thanks so much for your advice. For me, it was worth a lot to hear it reinforced the way you suggested.

    • Ashley R

      I will second that. I needed to hear that right now too. I need to lift what is heavy for ME and do so properly. Maybe someday the RX #’s will come…I want to be doing this for a long, long time.

  2. Susan Stein

    Thank you Geoff, just the words I needed to hear. So true about the importance of intensity, whether you’re doing it RX or not.

  3. Christian

    Today marks my one-year anniversary at CFNE.

    I sat down and wrote over half a page per coach and realized the music would play me off the stage before I even got going…

    If life were like “Jackie,” I was someone who perpetually tried to PR their 1000m row for absolutely no reason at all until I got here. It had to be all or nothing.

    To the coaches: I’d love to say I couldn’t have accomplished any of this without you, but knowing you all as coaches you’d probably rather me say, thank you all so much for helping me believe in myself enough to become a fitter athlete and a better person everyday. I suppose we all CAN do things beyond what we imagine for ourselves, but some of us need guidance, and support, and positivity to realize these things. I’m not a confident person, nor have I ever been; however, slowly but surely I’ve started to come around. I respect the hell out of all of you and your opinions on CrossFit and beyond, and to see how much you believe in me and encourage me on a day to day basis has lead me to realize I’ve short changed myself for too long. Your cues on movements, varied mobility/warm-ups, and insight into game planning workouts has transcended the sport, and CFNE, and have bled into my day to day life. As dramatic as it might sound I never once woke up and thought “I’m gonna do great,” “Today’s my day,” and so on – that just wasn’t me, but since I’ve known you all, you’ve shown me that the only way to live is to believe that greatness can happen any day. So, thank you all. While I haven’t had the pleasure of getting to know every single coach, this message is intended for all of you. I came to CFNE in hopes of becoming a better athlete – I’m on my way there. But I’m already a better person with a better life because of you all.

    To the members: Much of what I said above applies to you. I’ve gotten to know more members on a personal level than I have the coaches, and again, I’ve never been around a crew that radiates positivity and awesomeness like you all do. Whether it was welcoming me to the box like as if I were an old friend, or supporting me through injury, you’ve been nothing short of the best. I didn’t surround myself with a lot of positive people growing up, nor did I have a ton of friends. I grew up with a single mother, and I took care of my sister after school and on weekends. I didn’t have much of a social life, and the fleeting social life I had was toxic to say the least. Don’t get me wrong, I’m not knocking the past, because it’s important, but I’ve never been around such a consistently positive atmosphere. A lot of you have changed my ways of thinking about things, and helped me become a better person just like the coaches have (one specific person knows who they are, and you received hundreds of texts from me loaded up on oxycodone and/or whiskey while I was recovering from surgery, and rehabbing — thanks, and still sorry for bothering you). I was in a giant rut when I joined CFNE, not just a CrossFit rut, a legitimate life rut, but things have changed for the better since I’ve been here. And it gets better everyday.

    So, that’s that. I hope I didn’t ramble on too much, but this is important for me to let you all know. Thank you, CFNE! There’s no place I’d rather be… and I’m getting better at pacing those 1000m rows too!

    Here’s to year two and no more broken body parts!

    • Susan Stein

      Happy anniversary Christian. So glad you’ve found CFNE and that I’ve gotten to know you, albeit fleetingly. Hopefully you can make it to a 9:30 sometime soon!

    • Congrats Christian! Happy One Year!
      It is hard to believe that you were not always a positive person. You are always one of the first people to greet me with a smile and a hello. :)
      I am glad you found CFNE because selfishly, I look forward to your smile :)

    • Congrats! It only gets better!

    • michelle

      Happy Anniversary, Christian. Thanks for sharing- You are one of the most positive and smiling faces around CFNE. I am so glad you found it!

    • Curt V.

      Christian, this is great, thanks for sharing and congratulations! Sweet!

    • You rock, buddy – great job today!!

    • Great Coaches Corner, Geoff!

    • Great rehab and story

    • Wendy P

      Congratulations on your one year anniversary at CFNE… Sounds like an incredible journey! :)

    • Christian

      Thanks everyone… And this is why I love this place!

    • Colleen (OC)

      Happy anniversary Christian!!!!

    • Ben Bergeron

      I love the 1-year anniversary posts, and this one ranks among the best. Congrats on living you life Christian.

      Here’s to year two!

  4. Great write-up Geoff and thank you for all that you do. I get totally the journey moving from Mechanics, to Consistency, to kick-ass Intensity and as you say Glassman had it right. I am mostly still working mechanics (slow learner) but your constant instruction on my C&J’s and Snatch’s have helped my mechanics tremendously to the point I think I am now getting it. C&J’s are moving into the consistency phase. Consistency is also about showing up which is never hard to do with great coaches like youreself, someone always saying “hi”when you walk in the door and fellow atheletes who are like minded and passionate about the journeys they are on. What better place to be than at CFNE.

  5. Daniel: 22:30Rx

  6. Daniel: 23:13 Rx

  7. Rock on Geoff! You hit the nail on the head. When I was laid up for 6 months I had a lot of time to think about my level of training and the amount of weight that I was putting on. I’ve decided that I’m not going to beat Rich Froning ;-) and I’m okay with that. It’s all about staying healthy and having great form for me now. Great write up.

    Daniel: 25:05 (65#) what an ass kicker…

  8. Daniel: 20:37 Rx

    Guys? Guys?

  9. Michelene

    Daniel: 19:34 (2x25PUs, 45#) Geoff, your article resonated for me as well. I contemplated not coming this morning knowing I couldn’t do 2×25 PUs with proper form and within a reasonable timeframe but I read the article, went to the 7am and followed Max’s advice to do 2×25. My PUs felt good and I got a great workout that was challenging for me.

  10. Tricia D

    Great article, Geoff. Thank you to the coaches for always providing me with the proper scale pre WOD, much appreciated!! Daniel, sorry I missed you. There is a reason I don’t drink.

  11. Heather V.

    Daniel: 19:09 Rx
    All over the place today! Still laughing!

  12. Big Mike

    Daniel: 22:18 Rx

    You know you are in trouble when you are not sure I you can complete the recovery part of a workout. The 800 meter run was interesting. Wish I had some bands

    • I’m with you Mike. I’ve don’t think I’ve ever wanted to walk in the middle of a WOD so badly. Way to gut it out.

    • Laura c

      Best kar-e-o-kee of the day! Ho’s got nothing on you!

  13. Kristin B.

    24:16. 1/2 the PUs and subbed front squats for thrusters — bursitis flaring up. Tough workout but glad I came.

  14. Daniel: 17:58 RX

  15. Mike R.

    Daniel: 19:50 Rx

  16. Daniel: 21:58 @ 65# on thruster weight

    Shout out to my wife, Lisa, who successfully completed her first official day back to CFNE.

    Lisa: 13:01 @ scale 1, 35# thrusters, banded pull ups

  17. Heather Bergeron

    Daniel 14:30 Rx.
    *Bonus: 50 pull-ups straight (PR)!

  18. modified: 50 push-ups, 200SUs, 21 thrs DB40#, 400SUs, 21 thrs DB40#, 200SUs, 50 push-ups
    (at home)

  19. Daniel – 18:52 Rx

  20. Big Bri

    “Daniel” – 15:53 Rx’d

    Great article Geoff! Loved every word, and could not agree more.

  21. Daniel: 20:57 Rx

  22. Daniel: 15:18 Rx

  23. Laura c

    Daniel: 21:16 55# RX pu (just wanted to say RX)
    I went with 55# per Geoff’s article and glad I did.. Also my shoulder cramped up big time and Doole saw my face and said “front squAts”. I’m glad he did and I actually listened. I could have finished the last 14 thrusters but WHY!!?? Front squats were the right call…. We truly have the best coaches.

    Tough wod but glad I did it

  24. Daniel 20:51 Rx
    It took me 4 minutes to do the first 50 pull-ups. I ripped on the second set.
    But the thrusters (15 + 6 each set) and run were fun!

  25. Colleen (c4!)

    Today is Conor Nugent’s last day for a while as he goes back to college this weekend. Good luck and Godspeed, Conor! See you on your breaks!

  26. michelle

    Daniel: 21:20- First time running since June 1- so I split the runs 50/50 w rowing to test the running w/ the hamstring. It felt so solid that I just ran the last 400.- felt so good to run again! 40/40 pull ups- 65# thrusters.

  27. Annmarie

    Daniel 19:30 35#KBS instead of pull ups, 35# thrusters.

  28. Molly C

    Daniel – 20:53 (25 banded PUs and 15 thrusters @45#) Also learned there is no 800m turnaround!!

  29. Rachel E

    “Daniel” 22:00* Rx

    *95% sure I did 50 in the second set of pullups, but hopped off the bar and wondered if it was 40… all those singles messed with my head/counting ability, I think

  30. Conor N

    12:54 Rx

  31. Georgia

    Daniel: 26:04 55# banded PUs
    This was done alone in my garage w/ no music and it took everything not to stop.

  32. Daniel: 25:56 Rx

  33. Chris M.

    “Daniel” – 14:40 Rx’d (3:48 PR)

    … going on holidays for a few weeks – wanted to get one last one WOD in before R&R … stoked about this weeks results – must be the new nanos that arrived in the mail on Sunday.


  1. #WODsohard | Saturday 08.17.13 - [...] August 16, 2013 Categories: CrossFit New England [...]
  2. WOD 18 August 2013 - [...] Intensity vs. RX’d. [...]
  3. Wednesday August 21, 2013 | The Fort Cross Fit - [...]  Intensity vs. Rx’d. It is all about “trust” [...]

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