Derek Woodske is not a CrossFitter. He is a strength coach, writer, and former hammer thrower. On Sunday he posted a video blog that was sent to me this morning–it was seemingly everywhere within hours. Considering the fact that I had just returned from a visit with the best Weightlifting team in America, and I am the coach of CrossFit Games athletes, the timeliness of Derek’s post couldn’t have been much more appropriate.

If Ben Bergeron, Dusty Hyland, or I would have recorded this exact same post/rant it would have been completely meaningless. Not because our opinions on the future of CrossFit as a feeder system for US Weightlifting wouldn’t be just as valid, but because there is no way we could possibly speak objectively on the matter–we are the coaches of CrossFit athletes. However, when a completely un-biased outsider–in fact, Derek is a self-described former hater–posts something like this, it’s time to listen.

This video is in no way safe for work, or to watch with the kids. It is abrasive, hilarious, offensive, brilliant, and quite possibly a seminal moment in the way the relationship between two sports is viewed.

Derek has been kind enough to agree to spend a little time responding to some of your comments in response to the video. In emailing with him today he seemed like a nice guy, so I don’t think you need to be afraid of him ripping you a new one like he does in the video… Probably. Also, you can check out Derek’s site here: A Manimals Guide to the Universe.

Elisabeth finished her trip to train with Team MDUSA, and Coach Pendlay, by making a special guest appearance on Jon North’s radio show Weightlifting Talk. I listened to the entire show this afternoon, it’s damn good, and has some pretty great discussion about how shocked Elisabeth was to experience the amount of volume “real Weightlifters” actually do.

Click here to listen to Elisabeth Akinwale on Weightlifting Talk.

WOD 130206:

BB Gymnastics

1) 7×1 Snatch from blocks (just above knee) – heavy but perfect, rest 60 sec.

2) 7×1 Clean from blocks (just above knee) + 1 Push Jerk – heavy but perfect, rest 60 sec.


Run 5k

93 thoughts on “130206

    • I agree with Damon having been an Olympic Hopeful myself and I understand the tireless efforts that go into that dedication. However, my point runs more in hte direction that right now. We have no development system in the USA that even compares with what Australia has in some of its “olympic” class sports. I would never suggest that a 32year old executive would take up cross fit and go to the Olympics like Rudy. However, when the Games are on ESPN and there is an elite girl doing and Olympic lift and that 12 year old girl at home for what ever reason identifies with the image that she is seeing. Now we have a situation where there is increased exposure and potential for an athlete who may not have taken that path otherwise.

      • Agree with that.. the talent pool you guys have is enormous also.

        Rudy posted the stats the other day about the ave snatch at the 2009 games and 2012. In comparison with the National titles. There are a LOT of strong men and women over there who certainly wouldn’t have looked at Weightlifting as a potential sport or path without crossfit.

        It’s now about how you take that interest and make more weightlifters out of it, or how you grow the weightlifting profile using that interest that is the question.

    • Your comment is awaiting moderation.
      February 6, 2013 at 12:43 AM
      I agree with Damon having been an Olympic Hopeful myself and I understand the tireless efforts that go into that dedication. However, my point runs more in hte direction that right now. We have no development system in the USA that even compares with what Australia has in some of its “olympic” class sports. I would never suggest that a 32year old executive would take up cross fit and go to the Olympics like Rudy. However, when the Games are on ESPN and there is an elite girl doing and Olympic lift and that 12 year old girl at home for what ever reason identifies with the image that she is seeing. Now we have a situation where there is increased exposure and potential for an athlete who may not have taken that path otherwise.

  1. Quote O’ the month: “Maybe it’s because you’re 300 lbs and smell like salami. Lets start there and work back.”

    My O-lifts aren’t world class by any stretch but they would suck balls if I were only doing main site WODs.

  2. Run a 5k, awesome! No better way to fuck with Park City than to run shirtless in the winter. I cant believe some of you are going to the Games, im so much better than you!

  3. Hi Rudy,

    A little question about all of BBG work, should we climb the load during the sets which is heaviest possible for the last set (so a progressive weight), or climb to a load which is heaviest possible for all the sets (so the same weight for 7sets) ?

    A suggestion for you, for the blog and for all people who believe in your prog, do you think a “question of the week” could be a good idea ? For example, every Thursday (rest day) people could post a good question to you in comments and you choose one of them to answer the next week ?

      • Did Rudy specify that somewhere?

        I was wondering the same thing and have been using progressive overload like most others. However, I can see how using the same submaximal weight with specific rest times would help build endurance in the Olympic Lifts (which is obviously crucial to our sport).

  4. As a PICP (poliquin certified) strength coach, who took courses under Derek, as well as a newly converted Crossfitter, this post is awesome, and its signifying the trend that many fellow strength coaches I speak with also feel. When viewed as a sport rather than a means of strength and conditioning for athletes CrossFit is awesome. Only when coaches live and breathe by crossfit and use that as a prescription for training athletes does a problem arise (pitchers doing kipping pull-ups….not so great).

    Love the idea about a system to build our nation’s weightlifting. It’s about time we stopped sucking. Doesn’t matter if its sports tiddlywinks or schrades, the USA shouldn’t lose to anyone.

    Thanks again for working hard putting this programming together Rudy

  5. Why would someone want to specialize in something? CrossFitters are the most badass, hardcore, elite athletes on the planet and they don’t specialize in anything! Routine is the enemy!

  6. Bbg –



    Cnd – *facepalm* no comment ^^

  7. BBG
    2)185-205-225-245-255(failed jerk)-255(failed jerk)


  8. First time posting. I and about 8 others from our box have been following TOW since after last years open. We have never posted because we have our own secret page we post to. But I figured it was time to contribute to great free programming.

    2)215×4 (low on time)
    Tried to stay heavy but perfect
    Conditioning (32 laps on a 155m track +20m)

  9. I have shit my pants twice following this blog.
    1) 1 1/4 front squats @ 150 kg.
    2) when this man said lopping chin up and a fucking backflip off a tire.
    This is amazing.

  10. Happened to run 3 miles Sunday – 24:59 (sadly my fastest ever)

    1) 95, 105, 115, 120, 125, 130, 135
    2) 135, 140, 145, 150, 155, 160, 165,

    Made up Sundays 12min AMRAP (5PC, 10T2B, 15Wallballs)
    6 rounds, plus 5 power cleans

  11. bbg
    1)185,190,195,200,205×2, 210f, 205
    2)didnt see the push jerk 255, 265, 275, 285, 290, 295, 300 (cleans only)
    2)the correct way 245 across
    much slower than anyone so far ~28

  12. BBG

    1) 50-50-50-50-55-55-55kg
    2) 75-75-75-75-80-80-80kg


    Did 10k on bike because of i ran yesterday morning in athletism : 19:29

  13. Probably one of my favorite videos. I was that girl watching the games on tv thinking ‘what the f—?! I want to be that girl lifting that much weight and having everyone cheer for!’ CrossFit is amazing, I love my box, but nothing does it more for me than watching an athlete rep out, or turn out one, flawless oly lift. Insert here my current obsession with all things Olympic weightlifting. Take me back to this time last year and I’d have laughed and ran the other way if you asked me to see my snatch.

  14. BBG-
    1) 170/170/175/180/185/185/190
    -all successful

    2) 185/195/205/215/220/225-(fail jerk)/225



  15. Sometimes I feel like I don’t work out enough during the day….. How do you get over that feeling?

  16. 125×3, 130×4

    22:50 (not accurately measured 5k, could be up to 800m +/-)

  17. BBG: 2 PR’s from the blocks
    1.) 175x1x1, 185xfx1x1x1, 195xfx1, 205*PR (full is 220)
    2.) 205x1x1, 215x1x1, 225x1x1, 235*PR (full is 260)

    27:22 – didn’t see ME listed

  18. 100,105,110F,100x3sets, 105,110 #’s
    115,125,130,135,140 (FPJ), 135 (Fpj), 135

    Rowed: 7k 31:17 5k time was 22:01 (pr from last year by 16secs)

  19. BBG
    1) 135, 155, 165, 165, 175, 185, 195 (last 3 sets were PRs from box)
    2) 225, 245, 245, 245, 245, 255, 255 (failed Push Jerk) (2nd to last set was a PR from box)


  20. BBGym:
    1) 130, 135, 2×145, 150, 2×155(5#pr)
    2) 175, 2×180, 185, 190, 195, 200, 205(15#pr off blocks)



  21. BBG:
    1. 85X2, 90X2, 95X2, 100X1
    2. 115X2, 125X2, 135X2, 145X1

    doing tomorrow an taking off Friday(maybe) for competition Saturday.

  22. BBG
    1- 90kg for all sets
    2- 2x100kg, 4x105kg, 1x110kg (F on jerk)

    Will do latter possible. Completely wrecked atm as I have been following 1 week behind so done diane monday then you told us Aussies to follow 1 day behind so today was the 4th day and feeling worn out.. Will post if I get it done

    • run done…. 22min 1.50 slower then last time but conditions are terrible today. Very strong winds hard to push through and then lower back started to burn up. I wasn’t puffed at all just hurting in my low back. Oh well got it done

  23. BBG

    Had to share one set of blocks with three people today so the rest interval was nowhere close to 60. Still did 7 heavy sets of each then went to the ground and did 5 singles in both lifts with 60 seconds rest.

    1) 185×2, 205×2, 225, 245(m), 245
    2) 225×2, 275×2, 295×2, 315(m)

    From ground w/ 60 seconds rest.

    Snatch – 225×4, 245
    C & J – 275×3, 295×2


    i did it! This was one of the slowest 5ks I have run but I have not run this distance in awhile and I definitely gamed it.


  24. I have question about protein. Are you guys taking protein? If so, please give me advice what brand and flavor do you recommend? I appreciate your help.

    • progenex seems to be the popular one at our box of the outlaws. Most flavors go good with water, except moca or w/e.

      I also used to use the GNC AMP products and loved that! The Amp wheyabolic extreme.

      • Kyle, Zach & Christine,
        Thank you so much for your advice. I’ve been CFing about 2 years, and I want to try something new for my progress. I’ll try progenex!!!

  25. BBG
    Row 5K 20:10.8

  26. BBG:

    1) Hang Power Snatch from knee – 185, 185, 185, 185, 185, 185f, 185f
    2) Hang Power Clean from knee w/o Push Jerk – 225, 225, 230, 235, 235, 235, 235


    3.26miles @ 28:01; treadmill speed @ 7; basically, a coast & a banger on the shins!


  27. muscle up progression work- done

    1) 95, 95, 100, 105, 110, 115, 115
    2) 135, 135, 140, 145, 150, 160, 165, 170 failed push jerk
    cleans felt good so went on to clean 175 and 180


  28. BBG
    1) Worked up to 245 and felt really good, but then missed a few at 250
    2) Worked up to 270 lost the push jerk though

    Conditioning – First off…Fuck Running
    5k – 24:12, should have pushed harder but I didn’t know how to pace bc I don’t fucking run 5ks.
    All in all…Fuck Running

  29. 1) 155, 165, 175, 175, 185, 185, 195

    2) 185, 205, 225, 235, 245, 245, 255 (full is 250)

    25:51 pr

  30. i love the video. I have to admit that when I first caught wind of crossfit i thought it looked dumb too. i was working on my exercise science degree and couldnt comprehend why anyone would do any set of more than 5 reps of any oly lift because no textbook i had ever read would have described such an event. add that to the fact that i started noticing people at my gym doing crossfit. some of them are good at it, but i saw a lot of rounded lumbar spines and forced snatches. but after trying it i became interested.
    my main curiosity was how would one take a chaotic sport and create a training program that would develop all those different elements systematically. because you’ll never convince me that throwing darts at the giant dartboard of movements and rep schemes creates an effective wod. thats why i was thrilled when i found this site. no longer did i have to put all the pieces together myself. of course i still want to learn how to program all this stuff effectively, but simply following this programming has definitely improved me. I definitely appreciate all the bits of knowledge and different perspectives shared here. Thank you.

  31. Snatch – 155/155/165/165/175/175/175 (PR+20 off blocks)
    Clean & Jerk – 205/205/225/225/235/235/245 (PR+20 off blocks)

    5K – 19:28. (PR -7 seconds, 1.5 yrs ago and 15 lbs lighter)

    1/3/4 woke up tight, no pain in shoulder, yay!

    **this is my first 1 for mood since starting in November. I’m not sure what clicked but I feel rock fucking solid right now and while I was really worried about “losing my wind,” I keep proving myself wrong… and I love that.

    • …and I forgot to mention…

      that 5K I just smoked, I did it while sick with a ridiculous head cold.

  32. BBG
    1) 155, 155, 165, 165, 170, 170, 185
    2) 185, 185, 195, 195, 205, 205, 205


  33. BBG
    1) 4×113-118-123-123(f)
    2) 133-133-2×143-3×148

    Done. Outside after a fresh 3 inches of snow fell here in the Last Frontier. Felt like I was running on the beach, besides the fact that it was definitely not the beach. Thank you for making me do that, coach 🙂

  34. 1) 50-55-60-65-70(f)-70(f)-65
    2) 65-70-75-80-85-90(f)-85+J
    Rowed instead of running (icy roads)

  35. 7×1 Hang snatch (above knee) 50-60-65-70-75-75F-75-80F
    7×1 Hang clean + push jerk 80-85-90-90-95-95-100F on jerk

    Went for 5k yesterday but my legs hurts when I run, have not run for a few time, need to reincorporate running on rest days. Did only 6 tracks of 400m in 12:00.

    Then today, after BBG, did 100 DU in 1:30.

  36. 29/m/5’11″/190
    1) 95-115-125-135-145-155-165-175(failed then got it)-185f
    2) 135-165-185-185-205-225-235

    25:21 (road course in the foothills of the Blue Ridge Mountains, PickensSC)

  37. BBG


    Shitty Day all around

  38. BBG:
    Snatch: 103 x 2, 113 x 2, 118 x 3
    C&J: 123, 128, 128, 133, 133, 138,138
    Cleans felt much better tonight!

    5k- 23:21

  39. Left for a TDY yesterday, made up the Weightlifting this evening. Running a PFT tomorrow morning here in CO, so I skipped the conditioning.

    1)7×1 Snatch from Blocks
    -135, 140, 145, 150, 155, 155, 155
    2)7×1 Clean from Blocks + Jerk
    -165, 175, 185, 195, 205, 215, 225



  40. 1. 95-95-100(f)-100-105-105-105
    2. 125-125-135-135-140-FML-FML
    Cond: 29:32 on the treadmil

    I can’t lift or do anything angry, I work out happy. But today I wanted to throat punch everyone in the gym. So, I failed and quit. Bad days happen.

  41. 1) 7×1 Snatch from blocks (just above knee)
    95, 115, 125, 135, 140, 145 (miss), 145

    2) 7×1 Clean from blocks (just above knee) + 1 Push Jerk
    145, 150, 165, 165, 185, 185 (miss)

  42. Reblogged this on CLUB DE HALTEROFILIA BCN and commented:
    Un punto de vista muy válido y totalmente aplicable a España. Como podríamos aplicar el Crossfit para seleccionar futuros Halteras y Atletas? Según Derek gracias al Crossfit la sociedad mundial está cada vez mas informada sobre lo que significa un Clean & Jerk o un Snatch y estamos aprendiendo a valorar su importancia.

  43. I reckon Hugo has a good idea. And i was also confused with the weights if we should build it up threw the sets thill we reach the max, or go straight to the max. Hugz and thanks for the wod.

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