Andy must be doing something right, besides the big PR today. 


Andy must be doing something right, besides the big PR today.

Wednesday's PM crew.  Great work guys.

Wednesday's PM crew. Great work guys.

CrossFit shows up imbalances well.  And that is a good thing. At worst, imbalances can lead to injuries as dominate muscle groups over work at the expense of weaker ones.  At beast, imbalances lead to…well, a lack of balance.  And that is not a good thing.  Often these imbalances are a result of years of sports and other physical activities that stressed repetitive movement patterns.

Let’s look at some examples.  One of the female athletes at CF West can nearly front squat her deadlift 1RM.  Hmm, maybe she needs some posterior chain work.  Turns out she is a distance runner.  Dominate quads, huh.  You know the WOD “Lynne”?  The max rep bodyweight bench press followed by the max rep pullups for 5 rounds.  Well, I average about 4 or 5 on the bench and about 26 or 28 on the pullups…with a 20# vest.  I played water polo collegiately and internationally for years.  Take a wild guess what the limiting factor on Diane or Elizabeth, or even Cindy, is for me.

CrossFit illuminates these imbalances with a high power spotlight.  Sports specific training won’t do it, because it is often that sport that has caused the imbalance in the first place.  Training with a good coach at an affiliate is the best way to balance out yourself.  Why at an affiliate?  For a couple of reasons.  Firstly, it is too hard to be objective about yourself.  You usually never even see the imbalance, but to a good coach it is glaring.  Secondly, doing your own programming is a sure fire way to reinforce those imbalances.  How often do you think I work ring dips?  Or the bench?

Here is a fun test.  Take a class, or just a buddy that has different imbalances than you, and do team bench mark WODs.  This only works with the couplets such as Fran, Diane, Elizabeth, maybe Lynne.  Let’s use Diane–deadlifts and handstand pushups–as an example.  Do the WOD with just one person doing all the deadlifts and the other doing the handstand pushups.  Rest a while and then reverse it, i.e. the other person doing the deads and so on.  Check the two times.  Big difference, I bet.

Give it a try and let me know how it went.

Thoughts?  Please post to Comments.

Happy Birthday Barbara.

Some nuts and bolts here, folks.  Starting next Monday, the 18th, the Monday and Wednesday evening classes will move from 5:30 and 6:30pm to 5 and 6pm.  So, Monday and Wednesday evening classes are at 5:00 and 6:00pm starting next week.  From member feedback, we believe this will work better for everyone.


Front Squat–work up to a 3RM and then do that weight for 2 more sets.



21, 15, 9

Deadlift 225/155#

Handstand Pushup

Please post WOD and score to Comments.