The C-WOD!

The price of success is hard work, dedication to the job at hand, and the determination that whether we win or lose, we have applied the best of ourselves to the task at hand.

–Vince Lombardi

2012 is fast approaching. That means the 2012 Reebok CrossFit Games are around the corner. There are also going to be a lot of other competitions along the way. We must prepare!
Although performing constantly varied functional movements at high intensity is still the best path to elite fitness and preparedness for the Games, it is worth taking some time to systematically look at our weaknesses and try to attack them. The sooner we start, the better.
To that end, beginning October 1st I will be posting a Competitors’ Workout Of The Day (“CWOD”) in addition to the Workout Of The Day. The CWOD will not always be a workout in the traditional sense. Sometimes it will be a skill practice session. Other times it will be a mobility session. Sometimes I will program a rest day or a long run. It’s stuff that I think those athletes preparing for competition should be working on. Also, unlike the regular workout of the day, the CWOD will be a bit less varied and have one or more specific goals.

The long term vision is to take the next 24 weeks or so to build you up in a gradual manner. The first phase of our preparation is Skill/Strength and is designed to uncover and correct weaknesses, faulty movement patterns and bad mechanics with an eye towards improved strength, speed and power. There will be a large amount of time focusing on mechanics and muscular imbalances. Mobility, stability, unilateral and contra-lateral movements will be worked and refined. Weaknesses and deficiencies a/k/a “Goats” will be addressed with special attention to gymnastic skills. The next phases will be strength followed by speed and the final phase will be work capacity.
The CWOD is not for everyone. Most people will get the best results from simply applying themselves 100 percent to the Workouts of the Day that we post. However, some of you have completed your Level 2 skills sheets and are dedicated not only to improved fitness, but to high level competition. That is why we have the CWOD: to push you to that next level of performance. For those of you that are hoping to be a part of the Virtuosity Games team or represent us at various affiliate events, the CWOD is mandatory.
Since you all have individual needs and issues as athletes, the CWOD will lead you through a period of self-discovery and reflection and challenge you to take a hard look at your own limitations and work in conjunction with me to help overcome your weaknesses.
As a coach I am expecting athletes to have a certain amount of self motivation and drive especially if you are serious about preparing for upcoming competitions. It is expected that you will complete the CWODs when assigned and work towards the goals underlying them. My coaching and advice is predicated on the assumption that you are doing the work. You will often be asked to video yourself so you can assess your own performance and mechanics and so that I can critique your form if I cannot be there in person. Athletes who don’t complete the CWODs or don’t regularly show up to team workouts will not be eligible for the affiliate team.
I am excited for this process but also a little intimidated as working on weaknesses can be disheartening. As a team I want to encourage each of us to support our fellow athletes and stay positive through the highs and lows of the off season. Team workouts will be held regularly on Thursday nights at 8:30pm and Sunday afternoons at 1pm for us to play together and work on past Games WODs and other team workouts. Stay focused on the goal ahead and work towards getting a little bit better every day.

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  1. Whitney October 1, 2011 at 11:52 am - Reply

    This looks amazing. And great video.

  2. Teddy October 2, 2011 at 7:33 pm - Reply

    This is really motivating 🙂

  3. Justin Simcock October 17, 2011 at 12:09 pm - Reply

    Thanks for putting this up Keith. Great stuff as always.

  4. Lucas Rooney October 29, 2011 at 10:17 am - Reply


  5. Ben October 31, 2011 at 5:56 pm - Reply

    Hey all, I’m signed up for the 1am GORUCK challenge for Sep. 8th of 2012. Is anyone else interested in signing up? It’s filling up fast and classes are capped at 30. It is a little pricey but can you put a price on good livin’ and or flutter kicks in the east river at sun-rise?
    That was rhetorical…you can’t.

  6. Keith November 16, 2011 at 12:33 am - Reply

    this is motivating me to train and run rebel race in 2012!

  7. daphne ford January 26, 2012 at 9:45 am - Reply

    Obstacle Races a mix of trail running, road racing and cross country running.

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