The terms, and the concepts, seem to have caught on with others. My original explanation was linked on a few other CF Affiliate sites last month, and just this week, CrossFit Copenhagen posted a forum article on the cash out. Although again, I can't translate anything but the words "CF chick" and "skillz drillz". (Anyone besides my "Spicy Goulash" sister care to assist?) And then, my friend Bob Guere from CrossFit California City did a NICE little write-up on the subject.
Bob adopted the concept way back when he first started stalking my blog. (His words, not mine. You can't stalk the willing.) And he liked it so much that once he affiliated, he worked the buy-in and cash out into his own affiliate programming. Bob's article explains his take on the method, and why he and his CrossFitters have had so much success with it.
Check out "What's Your Goat? Defending the Buy-In, Cash-Out Model" on at CrossFit California City. And drop a comment - have you started working this model into your own programming? What are some of your favorite buy-ins, or cash outs? ('Cause if they're good, I'll steal them.) How has practicing your skill work translated to the rest of your CrossFitting?
Big thanks to Bob for allowing me to repost his article. Best of luck to you and Kerry with CrossFit California City!
L-Sit holds... one of my FAVORITE cash outs.
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I can't really say that I employ this method a lot, but when I do it is usually to do some form of grip work. My two favorites are farmer carries going up and down three flights of stairs, and single leg deadlifts holding the end of a hex dumbbell.
As someone who (1) has gotten bored with the CFWU and (2) likes to *borrow* ideas from people smarter than himself, I've just recently started adding cash-in/buy-outs to my training. I usually steal them from affiliate blogs. They are just another fun element to training with the added benefit of warming up and skill development.
I noticed this morning that BrandX just started using them in their scaling posts as well.
Nice L-sit, especially considering the long legs. Inspirational for those of us long-limbed folk.
i am thoroughly impressed with that l-sit! i am the same height and we had a skills day earlier this week [specifically to work on static holds + tumbling] and i could not do one. i felt like my legs were just waaay too long + heavy. are there other moves i can do to work towards getting an l-sit?
I can hold THAT L-sit for no longer than the duration of my camera's self-timer function. Which is ten seconds. That shit is hard when you have (what feels like) 8' of leg hanging out there.
Sammylou... practice. Start off by holding tuck position, with a good active shoulder and straight back. Then, get into your tuck, and pop one leg out straight, hold for a 3-5 count, return to tuck. (Work the other leg, too.) Then, hold a tuck, pop BOTH legs out, hold for a 3-5 count, return to tuck. It will come, with time.
Hey Melissa,
awesome blog! Just started following recently, and working my way backwards for other posts (your healthy/fuck off page is bookmarked...no way I'm giving up cream, dairy, etc....life's too short). I had a "buy in" yesterday of 21-18-15-12-9-6-3 24kgKBS/situps. I modified that from OPT's wod/blog. Followed up with a strength WOD of 1RM snatches. "cashout" was planks and Hanging Ls (and almost always pullups, deadhang or weighted) on the squat rack. Don't exactly use the terminology, but it's pretty much the same thing I guess.
im the one that did the post on cf copenhagen.other than commenting your awsomeness, i tried to get an answer as to weather fx a shitload of burpees migt wreck havoc on the fine tuning of your nervous system that you do during heavy, formfocused lifting.
tao
I was under the impressions that static work, like L-sits, should be done before a WOD because you would be too tired after a workout and it would not be as beneficial as doing it as a buy-in. Thoughts?
Roelant, thanks for dropping by! As an aside, there is no way I'd want you to smoke your core with swings and sit-ups BEFORE a max effort Oly session. A better buy-in for snatches would be the Burgener warm-up and the Coach Boz OHS drill. Make sense?
On that note, Joe, if your goal is to improve your L-sits, then I'd definitely do them first. But in this case, they're just used as a quick little core smoker before you're done for the day. They're at the end because they're not the primary goal of the workout. I have used L-sits as a buy-in, too - static holds for time. It just depends on the priority of the day.
And Jernaben, no way are a ton of burpees going to wreck your CNS like just one set of heavy deadlifts. But lots of burpees CAN wreak havoc on your joints. Depending on how you do them, they can be pretty high impact, and tough on the shoulders, particularly. I know lots of people had to drop out of the 100 day challenge because their bodies were simply breaking down from that many burpees.
Ok thanks for the clarification.
there's no skill in Crossfit!!!
(said with a Tom Hanks-esque exasperation)
Thanks Melissa,
your suggestion is noted...I never made a habit of blitzing my core like that, so it's not a chronic thing. I'll sub in with a dynamic warmup, OHS, etc.
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