1. 

   David
   February 23rd, 2010 - 09:52

   Question. Do ya’ll preform the workout listed above the actual WOD, before or after the WOD? I noticed and love the fact that ya’ll add the heavy lifting to the WOD compared to the regular crossfit.com website. I was planning on following ya’lls but as a beginner I have started off with their scaled down versions of the rx’d WOD they post in their forum. I am not weak but do not yet contain the relative strength to preform to par some of the intended exercises. Do ya’ll do this as well?
2. 

   Neal
   February 23rd, 2010 - 10:26

   David, We follow what is called Black Box programming. It has a strength bias which means we usually perform a lift everyday. We do not follow crossfit.com we do our own programming for a few different reasons that I won’t get into.
   In today’s workout you would perform 5 sets of 5 on front squat, resting as needed between sets. You would then fully recover and start the traditional CF WOD once you are ready to go. About 80% of our athletes scale the workout just like you do. If you have any questions about scaling one of our WOD’s just ask in the comments. Good luck!
3. 

   David
   February 23rd, 2010 - 10:57

   I’ll be hitting up the comments section then until I guess I can figure out how to scale them myself. I definitely appreciate the help. Me and wife plan on joining the CF Beaumont gym when I return from Iraq. At least I hope to drag her along.
4. 

   Scott Caldwell
   February 23rd, 2010 - 12:19

   OH squat (since i did front squats yesterday)3×5
   65#
   85#
   85#
   Front squats3x5
   135#
   155#
   155#

   5-4-3-2-1
   135#
   regular PU
   2:24
   A little to easy today but I am a wreck from yesterday. Quads are toast!
5. 

   Stefan
   February 23rd, 2010 - 16:18

   Front Squat
   115#
   145#
   175#
   180#
   5-4-3-2-1
   150#
   purple
   8:16
6. 

   stephen
   February 24th, 2010 - 09:44

   Front squat 175#, 5-4-3-2-1: 140# Rx

Leave a comment