Fast and Heavy

As coaches, we often hear the question “do you want me to do it fast, or do you want me to do it as prescribed?” regarding each day’s workout.  The answer is both, and we want you have to have as near perfect form as you can muster too.  We want you to move as quickly as possible, while completing the workout as near to the prescription as you can.  This goes for both heavy weighted movements, as well as high skill bodyweight movements, and tomorrow we have some of both.  The best, most efficient way to go heavy, and move fast, is proper technique.  These conditioning workouts, are meant to be a high intensity, all out race to do as much work as quickly as possible, not slow slogs through too much weight or a movement that is too technical.  When evaluating how to approach this workout, as well as future workouts, scale for speed and technique.  Focus on modifying the workout in way that is best for you now, and always ask a coach if you need advice.  The RX’s will be there sooner than you think.

January 19, 2011

High Bar Back Squat:

5 Rounds:
3 Deadlifts (140kg/100kg)
6 Jumps Over Box (24″/20″)
9 Toes to Bar


Paleo meal delivery is now available at CrossFit Fenway from Paleo Comfort Cuisine.  Place orders by 9 PM on Sunday for Monday delivery at 5 PM, or by 9 PM Wednesday for 5 PM delivery on Thursday.  These tasty, prepared meals eliminate any excuses between you and clean eating.

For an opportunity to get some extra work in on the snatch, clean, and jerk, we’ve got Olympic Weightlifting Clinics this Saturday, January 22nd with CFHQ Trainer EC Synkowski.  We’ve only got a few spots left in each, so contact Eric for more information, and to register today.

***No invasion this weekend

15 thoughts on “Fast and Heavy”

  1. Squat: 110kg (failed 120kg after 1 rep…guess I should have done 115)
    WOD: 7:46 rx – felt heavy as hell..need to deadlift more!

  2. Not enough is the theme for today:

    UBBS: 93kg
    WOD: 4:36 (100kg deadlift)

    Went far too light on this one. This is the first workout I haven’t RXed in a while. I’ll know for next time that it is possible. I want to come back in and do it again now.

  3. HBBS- 85#
    WOD- Scaled to 80 kg- 6:31- I should have done at least 90kg
    was back and forth and should have gone higher.

    Need to push more on my back squats as well- felt good-
    Good times today 7:30 group!

  4. HBBS: 110kg (new 3 rep PR)
    WOD: 10:53 (complete with a minute or two injury timeout)

    oh, and today i achieved this goal: do crossfit at fenway for a year and see what happens. so i did. and i saw. and i like it.

    i could list some milestones but i left my journal in my cubby…

    (shout out to Zander for documenting part of this momentous occasion today)

  5. HBBS: 105 kg
    WOD: 4:34 RX

    *My posts work off and on for some reason, sorry if this is repeated. Someone fix dashboard (Aaron)

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