The Fingerprint

Jesse get high on the bar and Desmond gets low under it.  Two of my favorite shots from this week.

Jesse gets high on the bar and Desmond gets low under it.


Two of my favorite photos.

A trainer’s programming is like a fingerprint, or penmanship, or even a gait.  A WOD indelibly carries the mark of it’s creator and that individual style can be read by others.  I was reminded of this when I walked into the CF West box today and saw a WOD written on the board.  One glance and I immediately knew that it was Jason’s programming.  Of course, I trained with Jason at the old HQ, and, as I have written before, his programming is a large influence on my own, but Kyle or Jocelyn or any of the other CF West trainers all have their own unique style.  A style that is as easy to read as a signature.

As CF West does it’s own programming, a very important part of an aspiring trainer’s development is programming.  Like other expressions of creativity, a good WOD goes through a couple of drafts or incarnations. One of the most interesting parts of my job is going over these draft WODs with the trainer. Seeing where their influences are, the reasoning by which they chose which movements and what rep scheme, and what is the purpose of the WOD.

CrossFit has a saying that I particularly like: “The magic is in the movements, the art is in the programming, and the science is in the explanation.”  Everyone has a certain aspect of that saying that strikes them more than others.  Some are drawn to the explanation, the science.  Others to the physical movement, the magic.  And others to the programming, the art.  A good coach not only balances all three, but, without artifice, is able to put his or her own unique imprint, their fingerprint, as distinctive as a signature, on each one.

What are your favorite WODs and why?

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3x100m Sprint

2 Rounds

3 Deadlift 80% 1RM

3 Overhead Squat 80% 1RM

3x100m Sprint

5 Clean and Jerk 90% 1RM

3x100m Sprint

2 Rounds

3 Power Snatch 85% 1RM

3 High Box Jump 85% 1RM

There is no time component for this WOD.