Wednesday, December 26

It’s Wednesday FriendsDay! Bring a friend to any class today to try CrossFit for the first time!

Coach Jeff sent me this blog post from longtime CrossFit coach Miranda Alcaraz. It’s called Why are You Doing That? and the message is simple - if you are doing a workout, any workout, you need to know why.

Knowing why you are doing a specific workout means you understand what you want to get out of it. Is it supposed to be heavy, fast, long, short, slow, etc…? What is the intended stimulus and will that help you reach your goals?


“Often times all of the above actually make the workout LESS effective.  This happens because the longer, the heavier (relative to the individual), or the more complicated the workout – typically the less intensity and the more standing around you will have.”

We use time caps a lot to communicate how fast the workout should be. We want you to finish a certain amount of work in a certain amount of time. That means you need to pick the correct weight and movement options (with guidance from a coach) to get the work done in that time frame. That is one way of getting the correct stimulus from the workout.

We say things like, “You should be able to do the set unbroken” because we want you to get the stimulus a big set of that movement brings with it. Sometimes we say it’s ok to do single reps, because we want you to go heavy and get that stimulus.

The important thing is to understand why you are doing whatever it is you are doing so you get something out of it. If you don’t understand, please ask.

And if you want to do extra things on top of the workout of the day, please have a reason why. If you’re still fresh after the class workout, maybe adding intensity to the class workout can get you more results than just doing more work afterword.

Please read the full post here to understand this even more, and make sure you know why are are doing the things you are doing.

Workout for Wednesday, December 26
Jump Rope Progressions
5 Rounds of
30 Seconds Max Single Unders
30 Seconds Rest

11 min AMRAP
9 Russian KB Swings (70/53)
7 Push Ups
5 Cal Bike

CrossFit 616