Back To Basics

070612 – Fundamentals.
5 Rounds for time:
Samson Stretch 30s each side
15 PVC Overhead Squats
15 Situps
15 Good Mornings
15 Pullups
15 Ring Dips
Perfect form is a must. If an exercise is not yet mastered, then an intelligent substitution must be made, e.g. jumping dips for dips or body rows for pullups. Sacrificing form for speed will be penalized.
“What will inevitably doom a physical training program and dilute a coach‚Äôs
efficacy is a lack of commitment to fundamentals. We see this increasingly
in both programming and supervising execution. Rarely now do we see
prescribed the short, intense couplets or triplets that epitomize CrossFit
programming. Rarely do trainers really nitpick the mechanics of fundamental
I understand how this occurs. It is natural to want to teach people
advanced and fancy movements. The urge to quickly move away from the
basics and toward advanced movements arises out of the natural desire to
entertain your client and impress him with your skills and knowledge.
But make no mistake: it is a sucker’s move. Teaching a snatch where there
is not yet an overhead squat, teaching an overhead squat where there is not
yet an air squat, is a colossal mistake. This rush to advancement increases the
chance of injury, delays advancement and progress, and blunts the client’s
rate of return on his efforts. In short, it retards his fitness.”
Coach Greg Glassman


  • sarena

    And as we all know–Keith is a stickler for proper form! All for our benefit….

  • Jeff

    I’ll be looking forward to those Samson stretches.

  • Just an FYI, I’ll be teaching tonight’s 6pm class so that Mr. Durden can catch up on his beauty sleep. Hope to see a bunch of you then!

  • juan g.

    and boy does he need it. heyoo!!
    you’ll be there ate 7 as well right?
    p.s. i suck at scrabble

  • juan g.

    crossfit saw gunners.
    man we should go so something like this.

  • More reading for the literate among you:

  • michelle

    yay Allison-i am coming to the 6 pm class. You however never need beauty sleep bc u look awesome all the time! 🙂

  • I’m only teaching the 6pm class–Mike’s teaching the 7pm class. And if you haven’t already, definitely check out the gymjones link above. It’s very relevant to tonight’s WOD. See y’all then.

  • A2

    i didn’t expect this workout to be SO hard. 31:20?
    I rock at scrabble.. ended up with 975 points compared to the others who only got 5points each.
    Keith- feel free to throw me around like that anytime. I’m thinking if I run off to be in the circus I can hit up all the crossfit gyms as we travel around. 😉

  • Michael

    Good gymjones article, it is easy to get focused on a good time and lose focus on good form for sure. A timely reminder.
    Have there been scrabble WODs I don’t know about or is this something different? I used to love the game …

  • Michael

    BTW, as a clarification, I don’t mean I ‘cheat’ or get lazy, just that it is easy, for me at least, to get into a WOD thinking ‘i want to beat 20 minutes’ or ‘I want to get 10 sets’ mindset/goal rather then a ‘I want to do 5 kick-ass pull-ups, 10 killer push-ups, and 15 perfect squats as fast as I possibly can as many times as I can until someone stops me’ mindset.

  • Michael, Scrabble WODs have been happening at Hi-Fi, the official bar of the Black Box.

  • Michael

    I did Tabata Push-ups today since I didn’t make it in. I’d like to do them everyday, wondering if anyone else wants to do them ‘with’ me and post so we can keep each other honest and moving forward. Tonights: 20-16-10-9-8-8-8-8.

  • tereza

    Hi everyone! It’s been amazing working out with you incredible athletes for the past few days!
    Speaking of form–was wondering whether it is more effective to try to do a more advanced version of an exercise when you cannot yet complete the number of reps prescribed with perfect form, or to do an easier version of the exercise where you can do all the reps in perfect form?

  • sarena

    Michael I might be game. Send me an email and we can discuss
    BTW, my WOD
    AMRAP 20 min
    KB snatch
    KB OHS
    Walking lunge with OH KB r/l
    Push up with 1 hand on KB
    renegade row to side plank KB overhead
    repeat other side for 1 round
    Total 11 rounds then followed with a lot of fun stuff and a much needed, rx’d beach afternoon!!

  • Kevin

    Dips started getting tough halfway through. Tough workout(warmup?).

  • Juan, I’d definitely be down for some target practice–can you hook us up, Semper Fi-style?

  • chad

    word.. target practice.. hook it up juan

  • juan g.

    I cant just borrrow a machine gun. but ill look into it maybe some indoor ranges here in the city, most likely pistol stuff. that or we can head out to PA where I think were allowed to fire surface to air missles at pigeons.
    this workout was killer , did something like 38 min @ a bw of 190 lbs.
    tomorrows elizabeth looks sexy.

  • Tereza
    The answer is Yes. You should struggle with the exercises and they should be difficult. However when it is too difficult you should make a substitution or scale it down until it is doable.
    You’ll see that most people in a high rep workout cannot do all the sets unbroken. They break up the reps into managable chunks. If some is able to do all the reps flawlessly without breaking the sets, then the load was probably too light.

  • Only want to say your article is as tonishing. The clearness in your post is simply striking and i can take for granted you are an expert on this field. Well with your permission allow me to grab your rss feed to keep up to date with future post. Thanks a million and please keep up the effective work.