Pick Your Flavor-Mary or Cindy

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CrossFit Benchmark WOD’s

Max Rounds in 20 minutes of either:

"Mary"                        or                           "Cindy"
Handstand Pushups                                  5 Pullups
10 Single-leg Squats (alternating)                10 Pushups
15 Pullups                                                   15 Squats (air)


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Fundamentals, Virtuosity, and Mastery
An Open Letter to CrossFit Trainers
CrossFit Journal August 2005
Greg Glassman

In gymnastics, completing a routine without error will not get you a perfect score, the 10.0—only a 9.7. To get the last three tenths of a point, you must demonstrate “risk, originality, and virtuosity” as well as make no mistakes in execution of the routine.
Risk is simply executing a movement that is likely to be missed or botched; originality is a movement or combination of movements unique to the athlete—a move or sequence not seen before. Understandably, novice gymnasts love to demonstrate risk and originality, for both are dramatic, fun, and awe inspiring— especially among the athletes themselves, although audiences are less likely to be aware when either is demonstrated.
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).
There is a compelling tendency among novices developing any skill or art, whether learning to play the violin, write poetry, or compete in gymnastics, to quickly move past the fundamentals and on to more elaborate, more sophisticated movements, skills, or techniques. This compulsion is the novice’s curse—the rush to originality and risk.
The novice’s curse is manifested as excessive adornment, silly creativity, weak fundamentals and, ultimately, a marked lack of virtuosity and delayed mastery. If you’ve ever had the opportunity to be taught by the very best in any field you’ve likely been surprised at how simple, how fundamental, how basic the instruction was. The novice’s curse afflicts learner and teacher alike. Physical training is no different.
What will inevitably doom a physical training program and dilute a coach’s efficacy is a lack of commitment to fundamentals. We see this increasingly in both programming and supervising execution. Rarely now do we see prescribed the short, intense couplets or triplets that epitomize CrossFit programming.
Rarely do trainers really nitpick the mechanics of fundamental movements.
I understand how this occurs. It is natural to want to teach people advanced and fancy movements. The urge to quickly move away from the basics and toward advanced movements arises out of the natural desire to entertain your client and impress him with your skills and knowledge. But make no mistake: it is a sucker’s move. Teaching a snatch where there is not yet an overhead squat, teaching an overhead squat where there is not yet an air squat, is a colossal mistake. This rush to advancement increases the chance of injury, delays advancement and progress, and blunts the client’s rate of return on his efforts. In short, it retards his fitness.
If you insist on basics, really insist on them, your clients will immediately recognize that you are a master trainer. They will not be bored; they will be awed.
I promise this. They will quickly come to recognize the potency of fundamentals.  They will also advance in every measurable way past those not blessed to have a teacher so grounded and committed to basics.
Training will improve, clients will advance faster, and you will appear more experienced and professional and garner more respect, if you simply recommit to the basics.
There is plenty of time within an hour session to warm up, practice a basic movement or skill or pursue a new PR or max lift, discuss and critique the athletes’ efforts, and then pound out a tight little couplet or triplet utilizing these skills or just play. Play is important. Tire flipping, basketball, relay races, tag, Hooverball, and the like are essential to good programming, but they are seasoning—like salt, pepper, and oregano. They are not main courses.
CrossFit trainers have the tools to be the best trainers on earth. I really believe that. But good enough never is, and we want that last tenth of a point, the whole 10.0. We want virtuosity!!

This letter perfectly states what our goal at CrossFit Flagstaff is, first and foremost.  It is at the core of what we believe in, stand for, strive for, and expect out of each and every one of our clients, and ourselves as trainers.  Bring your best to the table, whatever that is in fitness level, experience, knowledge, health and wellness, etc.  But bring it with pure integrity.  We can help you fix movements that are imperfect because of lack of strength, knowledge, flexibility, or experience with them.  Your job is to give it your best in trying with absolute integrity-trying to make that squat deep enough every time, trying to make that pushup through full range of motion every time, trying to lock that thruster overhead every time.  Virtuosity and striving for perfection will always out-perform and out-shine anything that is done half-way or with laziness or lack of virtuosity.   We love to see those fast times and phenomenal loads in workouts, sure, but only if they have been completed with what we truly know is the very best effort at perfect movement and full range of motion.  We love equally the very last person in the workout who is gutting it out with everything they have, striving to do it well to the very end.


  1. Slam! Me thinks someone in Atlanta needs to go back to the “basics” as a trainer. I hope he read this, and took it to heart, not personally.
    On a personaly note, last night I was watching/coaching my lovely wife doing squats. After a few attempts of a fairly heavy wt, and I kept saying, “not deep enough, go deeper”, she got frustrated with me and requested Chloe to give her a 2nd opinion. After one rep, Cloe says, “not deep enough, go deeper” with a little bit more feel-good fluff. LOL
    After receiving the “stink eye” from my wonderful wife, she went deeper and met the requirement.
    Now, with this all said. We have a bunch of new members to our CrossfitFlagstaff family. All of our trainers are very skilled, knowledgeable people with one thing on their mind…your progression in your skills and physical fitness. Please, never get frustrated if you feel like you are being held back when they stop you to correct your form or tell you to use a lighter weight. The long-term bennys, by far, out weigh the short-term set backs.
    I met a few of you last night, Welcome to Crossfit!!! I hope to meet the rest of you in the coming days.

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