I recently read this article (http://breakingmuscle.com/crossfit/hey-crossfit-you-created-the-culture-so-own-it) and of course was immediately fired up. More people drinking the haterade on CrossFit. The problem with these articles is that they generalize all CrossFit gyms. I have been to CrossFit boxes that coach the “no guts no glory” and “go rx’d even if it kills you”. But that is not the culture at CrossFit Chantilly and I hope you all agree.
During the CrossFit Open, there was one workout involving heavy deadlifts. I stopped the person I was judging with plenty of time left on the clock because I was not comfortable with her attempting a heavier deadlift. She was very smart and did not argue with me, but I would not have allowed her to attempt the next deadlift, even if she had wanted to. That is not what we do at CrossFit Chantilly.
Many of you have asked me during the past couple of months if you should do a Wendler cycle. I have said, “No” to every one of you who have asked. Some of you will do it anyway, but against my recommendation. For those who were in the middle of Wendler and asked my opinion, I have said “I hate Wendler and would never prescribe it to anyone.” When asked why my answer is very simple. I would never recommend anyone go to failure. How many times have you heard me coach in a WOD, “Do not go to failure”? If you’ve known me long enough, you have heard me say that. I hate the Wendler “strength” cycle because failing on reps, on purpose, does not make you stronger. You will make gains off of one Wendler cycle, but not the kinds of gains I want you to make. If you fail on a rep it’s due to 1 of 2 reasons. 1) You weren’t strong enough. 2) You lacked the technique necessary to successfully execute the lift. Sometimes I will recommend you make another attempt at the same lift. Only if I know exactly what your mechanical problem was, and I believe you can fix it under that same load. However, if there are several major mechanical problems with your lift, you cannot make corrections under that same load and I will not recommend you reattempt the lift. Never would I recommend that you continue to fail, over and over. Never would I recommend that you purposely lift until you fail.
When you approach a bar, or a workout, I want you to know that you have the strength and skill to complete it. If you are unsure, I want you to scale. We have always encouraged scaling and we always will. Let’s get one thing straight though. Ripping your hands is not an injury. Get back to work.
200 meter run
20 Leg Swings
20 Bear Hugs
10 Air Squats
5 Ring Rows
Feel the steel!
5 Squat Cleans (135#/95#)
25 Double Unders
Rest 1 minute
5 Shoulder-to-Overhead (135#/95#)
10 Box Jumps Up-and-Over (24″/20″)
2×50 Weighted Anchored Sit-Ups
3×8 Bent Over Rows w/ DBs or KBs
Post your results to the comment section.