Fri – 09/27/2013


We had a blast coaching today, hope everyone had as much fun as we did. Covering a lot tonight…

Bringing Friends?

Our community has grown in large part due to our referrals. We love it when you bring friends and family, even if they are from out of town. But please read this and let us know before you show up with friends. Thanks!

So CrossFit Is All Over the News 

I was thinking about writing my own rebuttal to this nonsense, but our community is awesome and they already have. Here are just a few…

CrossFit Doesn’t Have a Dirty Little Secret — You’re Just Irresponsible
Setting The Record Straight
-And our Favorite: CrossFitters Eat Their Young – For Time

I’ll simply state one fact that pertains specifically to our gym. Since CrossFit Wylie opened, we estimate that athletes have completed over 24,000 training sessions in our facility. That’s a large number. How many cases of Rhabdomyolysis have occurred? ZERO.

Scaling Workouts

We’ve covered this topic many times but the above news has stirred up the conversation again… I posted this in the CrossFit Wylie Members group page today:

Always base your training priorities in this order:
Proper Position – You must have the joint mobility and skill.
Proper Movement – The ability to move from one good position to the next.
Speed – Maintain proper position and movement at full speed.
Load and/or Intensity – Maintain everything above under load and fatigue.

If you are moving correctly it doesn’t matter how heavy it is, the odds of injury are very low. However, if you are moving incorrectly it doesn’t matter how light it is, the odds of injury are increased.

The primary goal of the metcon is to increase your metabolic conditioning, strength is secondary. The strength training is designed primarily to increase your strength and movement patterns.

Rx and slow or Scaled and fast? Let’s use an example. John uses 135lb and completes 12 reps in the metcon. Joe uses 95lb and completed 28 reps in the metcon. Who got more strength work? Who had higher intensity? By the math, Joe lifted 1,000 lbs more than John… The time caps are there for a reason, if you badly missed the cap, you should have scaled more. It’s that simple. If you barely missed it or made it, you were probably in good shape as long as you were moving with good technique. Lastly, if you scaled and finished as fast or faster than those who Rx’d, you maybe could have gone heavier, again depending on if you were moving well with good technique.

And as always, engage your coaches if you are not sure about scaling options or what weight to choose for any movement.


1A) Snatch High Pull 4X4 @90-100% of Snatch 1RM
Rest 1-2 minutes
1B) Dips 4XME
Rest 1-2 minutes.

2) 5 Min AMRAP:
10 Push Press (115/75)
15 Kettlebell Swings (53/35)

Rest 2 minutes, and then…

5 Min AMRAP:
10 Pull-Ups
10 Box Jumps (24″/20″)

Record number of reps for part 1 and part 2, separately. 

Mobility) Upper Trap Smash w/ Mobility Ball – 2 Min Each

Competition Training

1) Three sets, not for time, of:
Muscle-Ups x 3-8 reps
Handstand Walk x 15-20 Meters
L-Sit x 30-45 seconds

2) Perform each set for time of:
Snatch (Full Squat) x 5 reps
Rest 2-3 minutes between sets.
*Set 1 – 55-60%
*Set 2 – 65-70%
*Set 3 – 75-80%
*Set 4 – 85-90%
Record times and load per set. 

3) If you didn’t do Thursday’s Lurong WOD, do it.

If you did…
Five rounds for time of:
6 Power Cleans (205/135)
9 C2B Pull-ups
12 Handstand Push-Ups

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