SPARTAN PERFORMANCE                                   CROSSFIT SUFFOLK


15 minutes to establish a 1RM Heaving Snatch Balance and

3×5 Snatch Grip Behind the Neck Press – heavier than last week, rest 45 sec..


4 rounds for time of:

10 strict pull-ups

10 KB Snatches, each arm

25 Med Ball Ab-Mat Situps 20/14# (anchored)



"Virtuosity, though, is a different beast altogether. Virtuosity is defined in
gymnastics as “performing the common uncommonly well.” Unlike risk and
originality, virtuosity is elusive, supremely elusive. It is, however, readily
recognized by audience as well as coach and athlete. But more importantly,
more to my point, virtuosity is more than the requirement for that last tenth of a
point; it is always the mark of true mastery (and of genius and beauty)."Greg Glassman, CrossFit Journal, August 2005



The below article originally appeared here on September 24th 2009.  It's long overdue to be re-posted.  Every effort must be made to use a full range of motion (ROM) when performing exercises.  It should go witout saying that every effort should be made not to cheat.  It is difficult to keep track of reps and rounds while fatigued.  This is understandable, but the vast majority of athletes seem to be able to handle the task.  Training issues ultimately lie with me and the training staff.  For this I take full responsibility.  Counting of reps and rounds is the responsibility of the individual athlete.  If you lose focus go back to the last number you remember counting and go from there.  If your focus while fatigued is that bad bring an abacus, a personal size whiteboard, a small chalk board, crayons and construction paper or whatever is going to help you count the proper number of reps.  We will make every effort to help you by providing an observer/counter when possible.  I have apparently failed to properly motivate some of you and for that I apologize.  We have always placed the "S" for "scaled" next to the names of those who must have the workouts modified for one of any good reasons.  We also use the "S" for those who cannot perform exercises through a full range of motion.  This is not a negative against anyone.  There needs to be a distinction between those who perform truly AS PRESCRIBED (Rx'd) and those who do not.  The whiteboard is used to compare and motivate.  And it's very effective!  In order to keep it legitimate and accurate there has to be standards that are met.  To have proper motivation and a whiteboard with legitimacy there will be a new category added to the existing RX'D, SCALED ("S") and "DNF" (Did not finish).  The new designation will be the letters "DR".  The "DR" stands for "DROPPED REPS".  "Dropped reps" are those lost reps that never quite made it to your workout, but they were somehow counted as being present.  They're the reps that never actually took place.  They are the reps that were counted, but weren't actually executed.  The "DR" designation will not accompany an explanation.  Coaches will not ask why the reps went missing unless they deem it necessary for training purposes.  This new designation will make the whiteboard a bit more accurate when athletes are looking for the "time to beat" or to see how they compare to athletes they look up to.

I don't expect to see a "DR" on the whiteboard often.  Most don't have the dropped rep issue.  I'm hoping that I NEVER see a "DR" on the board.

The founder of CrossFit, Coach Greg Glassman, has said, "The magic is in the movement."  We completely agree.  Get the movement down.  Perfect form and technique.  Move properly, safely and efficiently.  Do the workout as it is prescribed or as it's scaled for you.  Keep track of your reps and keep track of your rounds.  Have fun!—-George



by George Demetriou

Most CrossFit athletes want to perform the workout of the day (WOD) as prescribed.  There's a sense of real accomplishment when the "rx'd" is written on the white board next to your name.  The prescribed version is for the highest level athlete.  To believe you must do every WOD as prescribed after a few months of training is unrealistic.

Scaling a workout is not a bad thing…we shouldn't attach a negative connotation to it.  Scaling does not mean the athlete is inferior or lacks talent.  Scaling a WOD is done to customize the workout so the athlete of every ability, skill level and conditioning can benefit from CrossFit programming.  Scaling is done to acclimate the athlete who is new to CrossFit.  This does not mean 2 weeks after starting CrossFit training you are no longer considered new and should be doing the WODs as prescribed.  Scaling will go on, depending on the athlete and depending on the WOD, for some time.

We often hear, "I don't like seeing "Scaled" next to my name."  We admire the spirit and competitiveness of those athletes who make the statement, but reality is most athletes will NOT be experienced or conditioned in all aspects of CrossFit–even if they are athletic.  We see athletes who can deadlift near 500 pounds who can't do a single pull-up.  We see athletes who can run sub-25 minute 5k's, but can't lift 85 pounds over their head.  The most experienced "globo gym" members have never done burpees, wall ball, Olympic Lifts or used a Glute/Ham Developer.  We scale while developing skill and conditioning for the safety of the athlete.  Scaled workouts accomplish the goals of prescribed workouts.  Scaled workouts are still more difficult than what most other "gym rats" are doing in the "globo gym".

"Scaling" is done in a variety of ways: reducing reps, reducing the number of rounds, reducing weight, reducing distance and/or reducing time.  Scaling may also come in the form of modifying an exercise or completely changing an exercise.  Scaling may be done by reducing the range of motion of an exercise.  Scaling is done based on many factors: level of conditioning, ability (or disability), experience, age, injuries and health conditions.

The proper form of the exercise is necessary to develop strength in a full range of motion.  Prescribed WODs must not only include the prescribed weight and time, but a full range of motion on every repetition.  Form will degrade during workouts to some extent, but every effort should be made to perform at a full range of motion.  Improper form during a particular exercise will cause that particular repetition not to count.  NO FULL RANGE OF MOTION=SCALED– even if every other aspect of the workout is done as Rx'd!

Examples of Full Range Of Motion (ROM):

Push ups: chest touching floor (NOT stomach to floor) at bottom, arms at full extension at top

Pull ups: chin over bar (NOT near bar) at top, arms at full extension at bottom (no bend at elbow)

Squats:  creases of the hips below the knee caps at bottom, hips and knees fully open (straight) at top

Sit ups: shoulders to ground at bottom, chest to knees at top

Presses: bar over the top of the head, arms locked ("head through the window")

Wall Ball: full squat at bottom, body at full extension at top to project ball high.  10' target for men.  9' target for women.  Height is subject to change to higher.

Thrusters: full front squat at bottom, good Press form at top

Ring dips: "fist to (arm)pits" at bottom, arms at full extension, body straight at top

Handstand push ups: top of head touching floor at bottom, arms at full extension at top.  Two 25 lb. plates may be used with an abmat in between them.  Hands remain on plates while head is lowered to the abmat.

Box Jumps:  Hip must come to fully extended position (open) on top of box or while coming off of box.


We have a technical term for the athletes who on a consistent basis knowingly and willingly do not perform through a full range of motion or do not complete all reps, but say they do: CHEATERS.  Don't be a Cheater. 

Athletes will get an outstanding workout regardless of scaling.  As consistent practice is put into the skill development and workouts less and less will be scaled.  Scaling should be done until the particular exercise can be executed consistently with proper form.  Athletes new to CrossFit should focus on proper form.  Strength, speed, power and endurance will follow.

Train Well.

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