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Old 07-24-2008, 09:25 PM   #1
David Bott
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The quintessential crossfit WOD?

If you were going to introduce a friend to crossfit, and you wanted one WOD that demonstrated what we do really well, what do you think it would be? I know this may be impossible to answer as sometimes we lift heavy, other times we run, or both, or neither

Also, as a side note, does anyone know where I could find the first ever official WoD??
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Old 07-24-2008, 11:10 PM   #2
Elliot Fuller
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Re: The quintessential crossfit WOD?

Been asked by a few others...

Usually most people say FGB, but my personal favorite is Cindy. Looks simple on paper, and hurts just about everyone who touches it.

Of course, "Fran" is pretty much synonymous with CrossFit.
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Old 07-24-2008, 11:36 PM   #3
Derek Weaver
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Re: The quintessential crossfit WOD?

Look through the main page archives... you can go back to what I assume is the first posting, though CF was working for a while in Santa Cruz before it went online I think.

Like Elliot said, it's been asked quite a few times, but I always like these threads.... My vote would be either Fran, FGB, Cindy, a team workout, maybe Trevor.
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Old 07-25-2008, 03:18 AM   #4
Gavin Steel
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Re: The quintessential crossfit WOD?

Personally if I wanted to "scare" someone I'd read out the filthy fifty to them......That would have them shaking in their boots
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Old 07-25-2008, 03:18 AM   #5
Leonid Soubbotine
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Re: The quintessential crossfit WOD?

I've really been liking this one:

10-9-8...3-2-1
Air Squat
1-2-3...8-9-10
Burpee

Starts off deceptively easy. If someone is in pretty good shape - jack the numbers up to 15-14...
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Old 07-25-2008, 03:37 AM   #6
Wayne Sauve
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Re: The quintessential crossfit WOD?

For an introduction to CF and nothing too technical, my choice would be Cindy or Tabata something else.
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Old 07-25-2008, 09:02 AM   #7
Aaron Moburg-Jones
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Re: The quintessential crossfit WOD?

i think you guys are thinking about this all wrong. The quintessential crossfit workout can't be Cindy (which I love) because it's just calisthenics done at a quick pace. Like a bootcamp. Maybe fight gone bad, though I don't think intervals are really quintessential. And I like the idea of something heavy being involved and something that requires skill.

Coach wrote in one of the crossfit journals that the simple couplets ideally fit the CF principles. I think it has to be Fran, Diane, or Elizabeth. It combines weightlifting and gymnatstics. It is done at challanging weights that are doable for someone strong (but they have never done it for 45 reps I bet) and almost impossible for someone who is weak. A fit person capable of doing each of those exercises that has never done CF would take 20 minutes or more to do them. A monster crossfitter could do two of them in three minutes each.

Now, if the question is "what would be the first crossfit workout you have someone do" it's a different question and depends on the person's background. But I have started people with Fran at a lighter weight and jumping/band pull-ups.

Additional reasons why I think these are more quintessential:

1) "For time" is one of my favorite CF phrases.
2) It seems less contrived than throwing a bunch of exercises together. There is something elegant about 2.
3) 20 minutes is a long CF workout. I like that someone could take 20 minutes to do those couplets, but they could also be completed in 3.
4) Power! Cindy and FGB are not very powerfull routines.

Last edited by Aaron Moburg-Jones; 07-25-2008 at 09:05 AM.. Reason: Spelling
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Old 07-25-2008, 10:44 AM   #8
Aushion Chatman
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Re: The quintessential crossfit WOD?

'Helen'
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Old 07-25-2008, 11:03 AM   #9
Derek Maffett
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Re: The quintessential crossfit WOD?

Quote:
Originally Posted by Leonid Soubbotine View Post
I've really been liking this one:

10-9-8...3-2-1
Air Squat
1-2-3...8-9-10
Burpee

Starts off deceptively easy. If someone is in pretty good shape - jack the numbers up to 15-14...
Ack. Squat/burpee combos are not fun.

I think one of the main things to remember is scale. It's tempting to get that "shock and awe" value from a full-on workout, but it's not a good thing.
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Old 07-25-2008, 11:12 AM   #10
Gavin Harrison
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Re: The quintessential crossfit WOD?

'The Hopper'
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