It's all about results, baby!

If it's not about results then what is it about?

We've been open for two months now and have achieved a level of success we areecstaticabout. There are many senses in which this is true but the most important one is the success ourathletesare enjoying. Yesterday and today I administered our fitness evaluation that all new members take when joining CrossFit Tallahassee to two of our senior athletes and I want to share their good news.

CrossFit Tallahassee Fitness Assessment

This assessment is designed to give the athlete and coach a good idea of their fitness. It isn't broad enough to be definitive in light of CrossFit's definition of fitness but rather it gives a quick snapshot of the athlete's ability to moveefficientlyand with intensity.

The assessment begins with a short run then followed by push-ups, pull-ups, sit-ups, air squats, and finally a repeat of the run. Each exercise other than the runs last 1 minute with a 1 minute rest between each.

Both of these athletes have been members of CrossFit Tallahassee for the same amount of time although they usually workout at different times.


Clarence did his initial fitness assessment on January 9, 2009. His response to the assessment really concerned me because it took him about 20 minutes to recover and he was pretty sick. I really wondered if I'd see Clarence again after that! I shouldn't have worried!


1/9/09 - 3/16/09 - Change

1st run:From 1:37 to 1:02 -Decrease of 35 seconds!

Push-up:From 21 to 50 - Increase of 29!

Pull-up: From 3 to 12 - Increase of 9!

Sit-up: From 31 to 31 - This is on me.

Air Squat:From 23 to 43 - Increase of 20!

2nd Run:From 1:50 to 1:20 Decrease of 30 seconds!


Sean is a natural athlete that has the drive, focus and persistence to do well in any thing he tries. I sure envy him sometimes! Sean's initial assessment set a new club record and points out what is usually a difficult challenge for fitness programs. The difficulty is how to avoid plateauing or arresting at a particular level without further improvement. I should say this is a problem from many exercise programs but not CrossFit. If anyone wants more information about why this is so give me a call.



1/8/09 - 3/15/09 - Change

1st run: n/a - 1:12 - Sorry, I didn't record his run the first time.

Push-up:From 63 to 75 - Increase of 12!

Pull-up:From 19 to 30 - Increase of 11!

Sit-up:From 27 to 32 - Again, this is on me.

Air Squat:From 47 to 60 -Increase of 13!

2nd Run: n/a -1:14 -Yep, me again.

Congratulations to Clarence and Sean for their hard work! Everyone else be prepared for your day ofreckoningas it will come sooner rather than later. Maintain your intensity, eat and rest well and you'llcontinueto get fitter. As we have more results I'll publish them.

For everyone else that may be reading this, what else is there to say? If you want to get more fit join CrossFit Tallahassee or do our or the workouts at home on your own. If you aren't getting results why are you wasting time? Opportunity costs are real!

Today's WOD:

Back Squat 3-3-3-3-3-3-3

Last on January 23.


Samson Stretch
Run 400m
GHD Sit-up
60-sec Plank
GHD Back Extension
Burgener Warm-up
Walk-out Walk-in Push-up
3 rounds of 12 reps.


David - 225, 255, 275, 305m, 275, 275, 275

Suzanne - 55, 75, 95, 125m, 125, 130, 130

Mike - 225, 255, 275, 295, 305, 295, 275

Evan - 165, 155, 175, 195, 205, 215, 205

Sean - 165, 185, 205, 215, 225, 235, 225

Liz - 105, 125, 135, 145, 155, 155m, 155

Clarence - 225, 265, 285, 305, 325, 350, 225

Everyone did very well today, but of note is Clarence's efforts. On the last CrossFit Total (CFT) his 1 rep max for the squat was 350. Today he did 3 at this weight! I wonder what he'll do the next time the CFT comes up!

There is one point that most if not all today were challenged with. It is bar placement. I think when you review today's slide show you'll probably see yourself and certainly others with the bar positioned too high. Let me quote from the guru of barbell training Coach Mark Rippetoe and his book Starting Strength,

"The preferred bar placement is NOT high on the traps, just below the neck, although that is the placement preferred by Olympic weightlifters. Use the lower position, where the bar is carried just below the spine of the scapula, on top of the posterior deltoids. This lower position shortens the lever arm formed by the weight of the bar transmitted down the back to the hips, producing less torque at the low back and consequently a safer exercise" (19).

Next time we squat I'll be sure to go over proper bar placement so you're certain. All things being equal safer is better.

Greg Keeter2 Comments