I got a great question today that I wanted to share with you all in regards to additional programing and my take on it. The question was; How will additional programming help me become a better CrossFitter and what is wrong with just doing the programming at my box?

Here was my answer:

It really depends on your goals. I have found that those that want to become better CrossFitters on a more competitive level need strength / skill programming. In order to get better at gymnastics you have to become stronger in general this is with and without a barbell. Then from their lactic threshold training and components working on efficiency help with capacity and muscular endurance. Look at it like this, all athletes do strength & conditioning training to prepare for their sport. CrossFit is a protocol used by some nowadays to train, however CrossFit has now become a SPORT for many so you have do sport specific training to get better at the sport of CrossFit. This means it has now gone beyond just a fun exercise routine. It you are training to look good naked and stay fit then the programming being done at your box is more than ok!
I hope this exchange helps shed some light on my thoughts about programming and where CrossFit the sport, and CrossFit the exercise routine has gone in my eye’s. See you in the gym!



400 M. Run or Row


2 Rounds

5 High Shrugs

5 High Pulls

5 Muscle Cleans

5 Front Squats


Mobilize Hips


Clean + Hang Squat Clean + Front Squat

5 @ 60%

4 x 5 @ 65%



20 Min. AMRAP

800 M. Run

Then: (In remaining time)

15 Cleans (135/95) (95/65) (75/55) (65/45)

15 Cleans (165/115) (135/95) (95/65) (75/55)

15 Cleans (185/125) (155/105) (135/95) (95/65)

15 Cleans (205/135) (165/115) (155/105) (135/95)

15 Cleans (225/145) (185/125) (165/115) (155/105)

*Score = total reps and final weight lifted.


Roll & Stretch

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