Hilarious for anyone with a Pulse!

Thanks to Jason Reeves for posting this on FB!

(Source: http)



I read a lot of articles talking about virtuosity and explaining how it relates to Crossfit. Then I continuously see/hear coaches talk about virtuosity and to how it applies to lifts and movement and is one of the principles of Crossfit. This is a great as people should know what it means and should strive to achieve full range of motion in all of their lifts. The problem is that people like to put this part of Crossfit off until later because it is not nearly as fun to work on as adding weight to their lifts.

So… Let’s take this notion of virtuosity being put off until later and put things into perspective for the procrastinating student. Let’s talk about something that every crossfitter sees everyday in the gym…. Rx’d

Rx’d - Prescribed, when relating to Crossfit it usually relates to the amount of weight being used or the standard for a movement.

If a workout calls for 150 lb clean and jerks and you perform at that weight it is considered as doing the workout as Rx’d. This is something every new and old crossfit athlete strives to achieve in their workouts. However, I see time and time again that athletes are posting their times as Rx’d when in reality, maybe they are bending that definition in their favor a little. What do I mean?

Little Suzy does her prescribed weight for push press at 75lbs and she is so happy because she has been steadily adding weight for months to finally be at this moment. The workout calls for push press and air squats for 5 rounds. Suzy knocks out her push presses without any problems but she can’t quite get below parallel in her air squat, she is right at parallel. She finishes the workout and goes to write her time on the board and then writes Rx’d next to it. Is this Rx’d? The obvious answer is NO right? Seems Logical - the standard for squats is below parallel.

If you can’t squat below parallel in an air squat then by definition it is not prescribed. If your chest does not hit the ground in a pushup, it is not prescribed. If your chin doesn’t go over the bar in a pull up… Guess what? NOT RX’D.

Why is it a big deal? Because if I am doing Fran and I get a 3 min Fran but my thruster stops at parallel and I post my time as Rx’d then I am lying. It is like me telling someone I ran a 21 minute 5K but only ran 3K.

Crossfit is done in a group setting but score is kept by the individual unless in competition, thus there is a huge honor system associated with the program. This is part of the reason why Crossfit has caught on so well. Fran for me is the same as it is for someone in China. 95lb thrusters and pull ups, 21-15-9. It is universal. The standards are universal. There is an expectation that when I post my Fran time, it means my chin is over the bar in my pullups and my ass is below parallel.

The take away from this? Work on your Virtuosity! If you can’t perform the movements to their standard then you need to stop saying you are doing the workouts as prescribed because you are not.

Take enjoyment from the fact that you get to work on your flexibility, it will make you a better athlete. You will become faster, stronger, and you will be able to reach that small part of your back in the shower, or be able to touch your toes.


Music during the workout…

It’s a must but why? Do we hear the music doing double unders or trying to butterfly kip your shoulders out of their sockets…NO.

So why is it so important?

I think it is to entertain that logical part of the human brain while you are pushing yourself through the workout. I think it is to help drown out that little voice in your head that keeps saying “Slow Down”.

This is one of my favorite songs that tells that little voice to F*** OFF!

What are yours?

(Source: http)


My Back-Up Dancers.

Thought this was some pretty impressive body awareness.



I read this article at work the other day and it generated a pretty big response from my central nervous system. It is the same feeling I get when I see people pull into the drive through at McDonalds. I don’t want to say much more and you may wonder where I am coming from when you start the article. Just do me a favor and read the WHOLE thing and tell me what you think.


This video gave me chills. The sounds and the pressure that builds during a workout… I love the atmosphere that I get out of Crossfit. There is just something about pushing your body to its limit as fast as you can and then have someone next to you doing the same thing. That unspoken camaraderie is something I can’t explain to someone who has never been in a box before. 

It’s like getting to battle with yourself but someone is right their with you helping you and pushing you harder. Not sure there is a comparison.

You get to Be An Athlete everyday. Most people don’t get to say that.


Saw this video on an awesome website to reference for some good posts.


I hear it all of the time “I can’t get a pull-up”.

Me- “You mean you can’t now? Well what are you doing to get better?”

Athlete -“Uhh….”

Me - “Exactly.”

I hear this type of crap all the time. People are surprised when they can’t do a pull-up when they don’t ever practice them other than in class. Believe it or not, we as coaches cannot get you magically stronger in 2 hours a week, which translates into about 50 minutes of actual work. (You will get stronger but it will take a long time if that is all you are doing) It takes effort on your part.

Granted I know that you probably don’t have a Barbell at home. However, no excuses for not being able to do body weight exercises that can be practiced in your hallway. That 300+ lbs dude set his mind to it and as you can tell he has no problem tossing his own body around with ease and that is a big boy!


Get yourself a hanging bar for your hallway and try a few jumping pull ups every morning and every night. Then transition into negatives. Then go for the full on strict pull up. Same thing can be applied to pushups for the Wormers (People who completely disengage their core on pressing out of the pull up).

Practice will make you better. Not Instantaneously! But it will work over time.

Practice and Be An Athlete.


∞ Brickhouse Crossfit

                                     My Second Home.

(Source: Brickhousecrossfit.com)


The Eager Beaver

Many types of people/athletes come in and out of Crossfit gyms. My first couple posts will discuss the different generic “Types” that are present. My goal here is to enlighten these athletes.

The Eager Beaver; [ee-ger bee-ver] - an athlete who thinks you should exercise everyday and twice on Sunday without regards to rest or reason.

This type A personality is common in a Crossfit Box. These athletes often are the foundations of a gym as they love new things and they can’t stop once they start. They are the Crossfit coaches dream because they are eager to learn and eager to try new things.

Problems occur when they begin to train using crossfit and continue to their Zumba four days a week as well as run 30 miles. THIS IS NOT GOOD!


Crossfit is Constantly Varied, Functional Movement, performed at a High Intensity across Broad times and Modal Domains.

What does that mean?

It means that doing a workout like Diane (21-15-9 Dead lifts @ 225 lbs and Handstand Pushups) as fast as possible is going to send your body into a hormonal nirvana the likes of which your stupid body pump class has never done.

So when you can’t walk down the stairs the next day, it is your body telling you to REST! Not to take Men’s Health’s advice and do your usual 5 mile run.

Problems with the Eager Beaver are not immediate. They can train this way for quite some time before the problems show up, but they will show up and these symptoms of over-training are unmistakable.


Most common symptom is FAILURE in one’s goals.

I.E. A girl athlete making progression in her pull up is suddenly in tears because she doesn’t understand why her Crosscountry-esque physique is suddenly stuck in a band on her pullups vs full on kipping.

A guy athlete that has been losing 10 lbs a week is suddenly stuck weighing 250 lbs and is eating a pea for lunch a raisin for dinner and swimming at the pool 3 times a day everyday on top of Crossfitting.

Other symptoms of Over-training include difficulty getting sleep, problems recovering, irritability, weight gain despite more exercise, lack of strength gaining, losing that great feeling after your workout and worst of all INJURY.

Crossfit requires a great deal of energy and healing from your body, especially if you were not exactly Chuck Norris before you started. These changes are often under the surface, but rest assured they are still happening and they need special attention. So respect that attention and start cramming in vegetables like skittles, eat a healthy caveman portion of meat at least once a day, and cram in those healthy fats (Nuts, Seeds, Avacodo, and Fish Oil)

My advice to the Eager Beaver is learn to chill out and take a day off, hell if you are training at high intensity four times a week that is enough to ellicit a strong enough response from your body to take the rest. Remember that you gain strength on your rest days, not while your in the gym.

If you feel that you may in fact be this Eager Beaver have no fear. Simply stop going to your fruity cycle class looking for an endurance high! Take out your real bike for a nice leisurely ride on a recovery day and enjoy yourself. You will be lifting RX’d in no time.

Take your Rest and Be An Athlete!



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