To Repeat or Not to Repeat – That is the Question

[et_pb_section fb_built=”1″ _builder_version=”3.0.47″][et_pb_row _builder_version=”3.0.47″ background_size=”initial” background_position=”top_left” background_repeat=”repeat”][et_pb_column type=”4_4″ _builder_version=”3.0.98″ parallax=”off” parallax_method=”on”][et_pb_text _builder_version=”3.0.98″]This article is courtesy of Jason Brown of  At CrossFit Equality, we hire Jason to write our programming for our atheltes because the success and health of our athletes is his top prioirty as it is ours.


The blessing and curse of CrossFit are that it’s competitive. A lot of former athletes gravitate towards CrossFit as a method of staying competitive after their athletic careers are over.

This is one of the major reasons I fell in love with CrossFit. There are so many ways to measure our fitness, and it’s always clear where you need the most work.

On the other hand, the competitive nature often makes people forget about the importance of form or doing what is right for their bodies. I’d venture to say that most injuries occur not from bad programming or coaching, but from letting your ego get the better of you.

As the 2018 CrossFit Open starts, it’s not unlikely to think that athletes all over the world will be taking second, third, and maybe even 4th attempts at these workouts in an effort to better their score.

What is the cost of attempting a high-intensity piece, with the added level of pressure athletes put on themselves to succeed, and better their score within a 48-hour window? For some, it could be the straw that breaks the camels back (literally and figuratively).



CrossFit Open workouts really don’t present a new challenge (usually) as we are familiar with the type of stimulus (intensity zone) and most movement patterns, but the real kicker is the added elements that take the physiological response to the next level.

The reasoning is simple: the added level of stress and pressure due to the fact the workout is judged by and completed in front of, one’s peers and/or against them, ups the stress response even further.

These simple factors up the ante quite a bit in terms of accumulated fatigue during a 5-week stretch. Now add in attempts 2, 3, and 4 in a small window of time where there isn’t an opportunity for legitimate recovery.



It comes down to simply caring about the long-term health of your clients and NOT trying to impede their success.

I always used the comparison of, would you expect me to program the same workout for you to perform in the same week?”

As coaches, we understand that you want to perform your best, but if performing your best can take away from your overall goals, it’s simply not worth it. Additionally, performing the same workout in a 48-hour window not only has inherent risks but can also detract from your current programming.

Remember, most people want to look better and live longer. Is performing an Open workout multiple times going to lend itself to that?



Most times you’ll see high-level CrossFitters not needing to repeat workouts because their first attempt is good enough to get them to the next stage. Their overall goal may be to perform the best they can at regionals, so not interfering with their current programming is paramount.

If this is the case for you, then great, but if you’re trying to make regionals you may have no choice but to repeat open workouts. If this is the case, performing the workout on Friday and then again Monday afternoon will at least ensure some recovery time.

You may even consider your first attempt as a “dry-run” where you don’t go to that “dark place” and simply use it as a strategy session to help build your game-plan for your final effort. This, of course, puts more pressure on you for your second attempt, though.



At the end of the day, regardless of your current level of fitness or your goals, listening to your body ALWAYS supersedes what’s written on a whiteboard. Many times athletes can be served better by simply changing their mindset about the open workouts and viewing it as a chance to have fun putting the work they’ve already done to the test.

If you stress out about your performance then you’ll likely exacerbate your current state and not perform optimally. More importantly, your long-term motivation will be more consistent if you’re able to remove the stress from ALWAYS performing your best.


Have fun, don’t stress about your performance, and learn to value the priorities of your body over your ego.


The Start to your 2017 Workouts!

Coach Michael demonstrating the Split Jerk.

This past summer we invested in bringing you even better and more efficient programming (ie: workouts) by outsourcing the challenging task to Jason Brown of Jason bases his programming on the conjugate system and we have had great feedback from many of you. So we will be continuing with his services in 2017.

The new year will start with a focus on Powerlifting and Olympic Lifting Proficiency!

The first few weeks will bring a Conventional Deadlift and Back Squat 1 Rep Max. You should feel strong and ready to smash your old numbers! Like any max lift you will progressively build to a 1RM performing roughly 8-12 singles. This can take up to 20+ minutes to complete. For this reason, there will not be a traditional conditioning WOD on those days, only a GPP (general physical preparedness) piece.

You will also be performing a clean and jerk max this month as well as percentage work for 3 weeks thereafter. Except to see more emphasis on the olympic lifts this month. If you have regularly been coming to class you will be pleasantly surprised how your lifts have improved without even doing them!

Other Programming Info:
• Speed work with the olympic lifts and variations are all about efficiency so don’t worry too much about following a percentage if you are unable to demonstrate efficient technique.
• More CrossFit Open workouts are explored as well as several repeat conditioning benchmarks.
• Hopefully you will notice a difference in your upper-body pulling strength this month from all of the work you put in last month.
• All task-domain workouts have time caps. The reasoning is not only for time-management but to ensure you are getting the desired response for each conditioning piece. Time caps will help ensure you scale your workouts correctly!

Here’s to 2017 bringing you big strength and conditioning gains!

If you are not a member of CrossFit Equality and would like to experience our workouts, contact us to set up your free No Sweat Intro Session today!