The Boz & Todd Experience — Episode 3 Part 2

By Adrian Bozman & Todd Widman

In Coaching, Videos, Workouts

May 18, 2009

Video Article

This is the second part of Episode 3 of the Boz and Todd Experience. This session took place at Black and Gold CrossFit in West Point, NY on April 25th and 26th, 2009.

In this episode, Boz coaches Ashley on her presses as a complement to the pull-up work she did in Part 1. Ashley is a multisport athlete, competing in Olympic-style weightlifting, track (heptathlon), and rugby for the US Military Academy at West Point. Her best lifts are about 155lbs in the snatch and about 200lbs in the clean and jerk. She is a strong, all around athlete.

Boz finishes up the pressing session with an explanation of putting delts on a pencil before putting Ashley through a quick couplet:
15 DB push jerks / 15 Burpee pull-ups
10 DB push jerks / 10 Burpee pull-ups

Ashley has done a lot of strength work earlier in the session, and has a program to follow to further develop her upper body capacity. In the workout, she doesn’t achieve full range of motion on all her reps. Boz explains after she’s done why he didn’t stop her and enforce the complete ROM.

12min 16sec



11 Comments on “The Boz & Todd Experience — Episode 3 Part 2”


Brian White wrote …

That was a pretty good piece. I think the best part was the explanation at the end regarding the incomplete reps. I agree the Boz on allowing it for those at a lower fitness level that are focusing on a particular exercise.


wrote …

I wanna back-hand five boz....


wrote …

Another great video in this segment. Love how he explains away the shortened range of motion issues which seem to be a huge complaint (or pet peeve) of some individuals doing crossfit. In the end, the beauty of crossfit is that in reality it pits us against ourselves and the challenge is often more intrinsic in nature than extrinsically based on others.


Tracy Coughlin wrote …

I love Adrian's explanations as well!! WOuld love to know his thoughts on 2 things: 1) Ashley did her pull-ups with palms facing outward(which I find harder when jumping as opposed to palms inward) and 2) what do you think about the "cheater" during a group WOD - not someone who struggles and still works hard but someone who half asses it and then brags later.................. Thanks again for the great information!!


wrote …

I want to start off by saying I think Boz is an outstanding coach. Now with that said I need to question his judgement on making remarks that a full range of motion is not always necessary during one-on-one when we are just interested in making gains within a particular exercise.

Here's my issues:

First, as much as we are working the general movement pattern with partial range of motion we are not developing strength throughtout the entire range of motion. This comes down to would you rather see someone do a full ROM pull-up with assitance or partial ROM without? Who is going to progress faster?

Second, you need to walk before you run right? I believe walk in this instance would require a need for full ROM, then consistency, then intensity. Yes, if you are trying to make gains we may have to let a few reps go as we tear full force through a workout. If this turns into partial range on virtually every rep then we are far past a point of "quality" movements. This can potentially stunt growth and actually add to a athletes frustration once standards are changed to full ROM in the future. (It may be hard to break an athlete of bad habits.)

Now, it is very hard to critique someones coaching when you do not know the athlete, or more importantly, the coach. I am sure Boz has very sound reasoning behind his approach. Ultimately, I am more curious to see how other coaches approach these issues and their subsequent reasoning for it.

(And yes, I do agree there is a relative difference between theory and practice or "real world" training. This is where good and great coaches are seperated.)


replied to comment from Chris Morgan


Did you happen to watch Part 1 of this series? Boz interviewed Ashley and asked her how many pullups she could do. She responded with about 5 (I can't remember the exact number). She was then put through a ladder of pullups and ended up doing about triple the amount that she originally said. Moving into this second part, she then did some more upper body with the dumbbell jerks.

At that time, she was definitely feeling full range of motion and probably soreness. The workout at the end of this one on one session was simply a quick metcon to wrap it up. In my view, it was meant to break a sweat, work a few more pullups, and get the heart rate going. If Boz had her doing pullups to failure instead of quickly moving through the workout, then the metcon would cease to exist.


Billy Howard wrote …

I agree with Chris in that I would rather have full range of motion. Also I think that it's important to let them know when it is one on one what counts in a wod and what doesn't. Some athletes may get in the habit of doing sloppy reps and not understand or feel like you're calling them out later when you tell them those don't count. I have found that being consistent and not letting bad reps count from the beginning will translate into less problems and bad habits later on.


wrote …

Boz, great training. Did Boz call Ashley Assly at 6:16. I don't know why I notice those kinds of things. It looks like a good workout, I will have to try it. I Agree with Bill and Chris that I would work toward full range of motion first before increasing reps, maybe using bands.


wrote …

Love that bed head Boz!


wrote …

Yeah, nice hair Boz. Good coaching.


wrote …

Great coaching session, I found this really informative and useful - cant wait for more!

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