CFWUx2 10*45/95+1cj*2 5*135+1cj

15:40

Grace

Thank you for sharing your insights and experiences, and for highlighting the challenges of maintaining high standards in coaching and training. I completely understand the temptation to "move the goalposts" to attract more clients or participants. It's a delicate balance between maintaining the integrity of the training and meeting business goals.

As a Limo Service Provider in Florida, we face similar challenges in our industry. Providing exceptional service while managing operational demands and client expectations requires a lot of discipline and dedication. Just like in CrossFit, where the standard is the standard, we strive to uphold high standards in our limo services, ensuring that every client receives top-notch service regardless of the pressures to cut corners.

Has anyone else faced similar dilemmas in their line of work? How do you maintain your standards without compromising on quality, especially when business pressures are high? I'd love to hear your thoughts and strategies.

Great work, Nicole! Keep inspiring us!

6:20 grace, wasn’t able to drop singles

Isabel

30 snatches for time

40kg

time: 5:59

resetting on each rep - focused on technique.

The weight was easier than I would’ve thought; the last time I had done snatches was almost two months before.

Grace - 4:42

35# dumbbells

4:33

7:14 beginner weight at 65lbs

grace : 2min23 Rx

M/27/5'8"/170lb

CrossFit AFK

1:57 - Sc (110lb)

M/50/88

Isabel

95#

6:23

4:32 @ 60 kg

Grace @40kg

6:30

Grace

4:49 Rx

What an exceptional series. Looked forward to reading/seeing every installment! Reminds members of why we do this, and gives those in consideration an inside look into what CrossFit really can do for them!

Grace 7:45 rx felt very light, could probably have gone faster, but I tried to focus on correct technique.

Isabel Intermediate: 3:16 @52.5KG

Love this! ❤️

M/37/6'/180#

Grace 2:55 Rx

Deo gratias

Thank you for doing not only this post, but the entire series Nicole. With regards to this one, my attention was centered around the part(s) talking about not moving the goalpost; the standard being the standard. In my experience, I have found this the most a lot more challenging during my time as a coach/owner than when I was CrossFitting solo.

When I was just working out for me and not coaching anyone, I learned so much about how to truly take myself to a place I never thought existed, and explore how much fatigue (physical and mental) I could tolerate. And afterwards, I learned what real movement standards and nutrition standards were and the discipline it took to keep them - whether in the last round of a brutal workout or on the road for a basketball trip (which, I know that is supposed to come before intensity, but that's beside the point).

I had nothing to lose in that experimentation; I can't fire myself from working out, I don't pay myself to work out. But once I started coaching in 2010 I found myself tempted to "move the goalposts" in order to get more people to want to train with us (what eventually became the Champions Club). 13 years later and I still question myself all the time to see if I'm compromising on standards for nutrition, movement, and character.

In one of the other posts I mentioned how I thought CrossFit has gone through different eras, one of the being the realization that there was a legit business opportunity to make CrossFit coaching a career. This, from my outside perspective, is the vulnerability to that; when your paycheck is determined by how many people you have in your box, the temptation is always going to be there to move the goalpost in the short-term in order to keep someone happy, or attract someone who wouldn't normally join. Unless I'm being biased, I'm seeing the same thing in youth sports now, where coaches are paid by the number of teams they coach, how many tournaments they participate in, and how many players on a team. If we were all paid a flat salary like a college or pro football/basketball coach, then I think it would be less tempting to lower our standards.

Umm... not really sure where I was going with that rant haha. Just on my mind. So... conclusion.

Good shit Nicole! Keep up your great work!

M/50/87

Grace

115#

6:38

Snatch with 85 lbs total. 12:50

Isabel Rx 7:15

Grace

95/11:07

Grace

Rx’d: 3:45

220731: 3:51 (previous PR)

200715: 4:28 (previous previous PR)

Grace

3:52! compared to 4:20 & 4:16

95 lbs

3:40

Also did 10EMOM of 3 clean and jerks at 115 lbs as a warmup

Rx, 3:32

M/37/218

Grace RX: 3:15

Old PR 1:46 - Work to DO!

Scaling Grace 41 kg 30rep,4:31

Scaled Isabel 25kg 30 rep 3:00

Grace

30 clean and jerks for time

90 lbs

02:29

Intermediate Grace

3:04

Modified:

--

3 RTF of 30 DB clean and jerks @ 2x 12,5 kg DB

4-minute rest between rounds

1: 3'31'' *

2: 3'34''

3: 3'50''

Last time (220728), same scale, 5-minute rest between rounds:

1: 3'51''

2: 3'36''

3: 3'58''

--

Peace.

Grace RX, 2:18 (PR)

Find 1RM C&J 225

Grace RX 2:41

Rxd Grace 135#

6:05

30 clean and jerks for time

Scaled to 75 lbs

4:23

BB Weight - 135

Time - 2:54

M 52/195/6’

Grace 3:44 as rxd. Went 9 unbroken to start. Last time 5:14.

Grace

30 clean and jerks for time (95lbs)

3:20

Isabel

30- snatches @ 65lbs for 3:30

3 sets of 5 clean n jerks @ 65lbs

3 sets of pushing the treadmill 2 minutes each set.

6:45 Grace - 30 clean and jerk with 115#, 6 sets of 5.

230207

Rx - Isabel

2:19

210816

Rx 2:51

Son(15)

Isabel @95lbs

3:34

Grace 75# 3:18

Grace @ 95

4:22

Grace. Rx. 3:01. Over a minute slower than my best. Very humbling, but also very satisfying!

Grace at Bea's

4:51

Intermediate Grace

4:39 (PR)

Rest 5 minutes then

Isabel at 75#

2:25 (no data so now a PR)

Grace compare to 220728: 5:46 same scale.

Man my legs are toast between yesterday and today. Mostly push jerk for Grace, but I sprinkled in some split. No compare to data for Isabel, but pretty sure I beat my 75# PR - big sets felt good despite my grip being crushed by the end. Was going to do it at 95# but a few reps test made me decide otherwise - next time.

Grace, 55kg

4:12

Grace Rx 6’44” 🫠

So did not want to fling barbells today. Subbed this:

35lbs dumbbell

15 left-arm clean & jerk

15 right-arm clean & jerk

15 left-arm snatch

15 right-arm snatch

3:30

Finished C&Js at 1:30. Could have gone heavier, but don't think I'm not gassed.

For those looking at compare to dates:

We also did Grace/Isabel 220728

And Heavy Grace 211002

Chose variance today:

30 Sandbag over the Shoulder @ 160# - 4:33

At 40Kg

Grace 1.51

Isabel 1.50

Intermediate Grace 115 lbs 3:32

95lb Isabel 3:22

Scaled

Dumbbell Grace - pair of 50lb dumbbells

3:19

4 min rest

Dumbbell Isabel - one 50lb dumbbell alternate arms (15 ea arm)

1:15

M//39 (birthday today) /72”/170

4:00 as rx - feel pretty confident today was a pr…it’s been a while since Grace hit me

Heck yeah. Well said, Nicole!

On shift 0900

Walked mile 19:25 pace

Grace 95 lbs 4:26.63

95 lbs felt too light maybe 115 lbs next time

walked 1 mile after

4:34 at 115lbs. Just felt beat today, so dropped the weight. Got going and felt ok, last time at 115 was 8:30 so much better.

2/7/23: Isabel 100# 5:59 then grace Rx 9:54

7/15/20: Grace Rx 6:25/Isabel 95# 3:25

12/28/19: grace Rx 11:47

Isabel 2:47 #95

210816 4:33 same scale

Grace 2:03 RX

Grace @ 95#

4:20

Controlled each rep to the floor

Grace @ 115#

4:13 pr by 4 seconds

had 16 done by like 1:53 and thought for a second I could break 4 min.......next time:)

rest 5 min

Isabelle @ 65#

2:04 pr by 15 seconds

m/52/175

my Grace rx pr is 6:02 from 2019

Grace: 75#

3:28

30 Power Clean & Jerk

75#

3:46

Grace, 95#

4:08

Globo wod: choices, choices. If you have bumpers and a barbell you're all set. If you're using iron plates today let's lower the weight to something you can touch and go for at least 8 reps fresh (if that's under 135/95lb). Dumbbells sub: Grace- 30 Dumbbell clean and jerks 50/ 35lb dumbbells. Isabel-either 60 alternating dumbbell power snatches single 50/ 35lb dumbbell or double dumbbell power snatches 35/20lb dumbbells (Devils press without the burpee).

Champions Club Scaling Notes

RANT

Think of this workout in terms of an all-out 800-m sprint. If you have the capacity to sprint for 800 meters, then that would be good enough for a workout of the day. But if you don't, then it's really important to understand what your limiting factor is and scale to get there. Doing an 800-meter run, or 800-meter jog would not really serve as much of a purpose as doing, say, 4 rounds of 40 squats and 200m run, or 4 400-m runs with a 1 minute rest between. So look at Grace/Isabel through that lens.

WORKOUT THEMES

A benchmark test of peak power output over a short time domain. Also a middle finger to the early people saying that high rep Olympic lifting was pointless. Big range of motion, core to extremity, jumping, upright torso, overhead.

SHORT MEDIUM LONG

LIGHT

MEDIUM x

HEAVY

COORDINATION SCALE

AMRAP in 12 minutes of:

12 deadlifts

12 push presses

STAMINA SCALE

Do Gwen instead of Grace (or the Isabel version of it)

ENDURANCE SCALE

5 rounds of:

Sprint 200 meters

6 clean and jerks or snatches

*rest as needed between rounds

MY STUFF

30 full snatches at 75 pounds in 3:15

GENERAL FEAR LEVEL: 9

30 clean and jerks for time

115 lbs

4:53