For your protection

No this is not a picture of when I fell off of the ladder. Today the Cfsj trainers brushed up on our safety skills. Coach V administered the 1st aid training. Best hope nothing happens to you.

WOD
21-15-9
TGU (53/36)
KTE
Strict pull ups.

When to go heavy

...or when to not. Jill's cheering from the peanut gallery yesterday (and not to make this an "inside" blog) got me thinking. Rarely do we, around the box, tell others to go lighter (barring cases of safety and injury), however, there is a purpose and an expected outcome for everything. So when in a WOD, do you challenge yourself to some extra weight and when do you hold back and still feel that you aren't sandbagging? Well a good rule of thumb is that if a WOD is a work limited (i.e. fran, helen, etc.), and you feel the need, go little heavy for a change. Your time will be off, but you will still do the same amount of work. If the WOD is time limited (i.e. an AMRAP or FGB), then try to stick with the Rx. The point is that you are trying to move as fast and much as possible in the given amount of time. Think about it, how badA.. are you really going to get in an AMRAP deadlift in 10 when you pump the Rx 225# up to 400# and get 2? True, you hit 400#, but how much work did you do, and how well did you really alter your work capacity?

WOD
Run 2k
5 rounds of
10 burpees
20 wallballs (20/16)
30 abmat sit ups
Row 2k

Just get done before the next class starts.

Work vs. Intensity (or the misunderstanding of going heavy all the time)

So Weds WOD was a smoker. I actually felt like throwing up for the first time in a long time (and trust me, this is not something that I brag about.) In addition to many of the specifics of my performance that I focused on (i.e. I spent way too much time off of the bar,) I can say that I hit it Rx’d, which was 75# thrusters for men. I felt I did okay at 8 rounds and 8 thrusters, but I hardly put myself in the league as many of our firebreathers. I came in to teach one of the later classes and I saw some of these athletes doing the same WOD but with 95#. Their results were down by 20-25% over mine (i.e. they hit in the 6’s), but hey, they went heavier, that means they worked out harder, right? No! Greg Everett has a great tool called a power calculator, and without going into it too much, it doesn’t take too much to figure out that if you increase the weight by 27% and the total reps go down by 60% you are doing less work over more time. There are cases for going very heavy in short time to push your anaerobic capacity, but 15 minutes is long past that, and a lot of your time will be standing, doing no work.

Height 193.04 cm 76 in Bodyweight 90.72 kg 200 lb Movements Thruster @ 75# Reps - 128 Travel, Body - 0.53 meters Work, Body - 44924.89 joules Travel, Weight - 1.2 meters Work, Weight - 51240.96 joules Total Work - 96165.85 joules Duration 15:00 900 seconds Work Performed 96165.85 joules 9806.03 kg-m 70931.93 ft-lbs Power Output 106.85 watts 0.15 horsepower 78.81 ft-lbs/sec

Height 193.04 cm 76 in Bodyweight 90.72 kg 200 lb Movements Thruster @ 95# Reps - 128 Travel, Body - 0.53 meters Work, Body - 44924.89 joules Travel, Weight - 1.2 meters Work, Weight - 64905.22 joules Total Work - 109830.11 joules Duration 15:00 900 seconds Work Performed 109830.11 joules 11199.38 kg-m 81010.69 ft-lbs Power Output 122.03 watts 0.17 horsepower 90 ft-lbs/sec

Height 193.04 cm 76 in Bodyweight 90.72 kg 200 lb Movements Thruster @ 95# (lower reps) Reps - 78 Travel, Body - 0.53 meters Work, Body - 27376.1 joules Travel, Weight - 1.2 meters Work, Weight - 39551.62 joules Total Work - 66927.72 joules Duration 15:00 900 seconds Work Performed 66927.72 joules 6824.62 kg-m 49365.89 ft-lbs Power Output 74.36 watts 0.1 horsepower 54.85 ft-lbs/sec

WOD

15-12-9

Kb cleans (70/53)

21-15-9

burpees

What if I don't sweat enough

Does it mean that I'm not getting a good workout? The answer is yes. Mainly because it means that your not putting good work in. Let's face it, if there is a short WOD with 100 m sprints and it is taking someone 60 secs to run the 100, that ain't the WOD's fault for the lack of sweat. Intensity can get more out of a short WOD than most will get out of a 4 mike run.

Strength
5x5 strict(weighted) pull up
WOD
15 min AMRAP
15 Thrusters (75/55)
21 du

Keep the weight as prescribed and let this one smoke you. See how quickly your hope of 13-14 disappears.

How do you know it works

This will not be for everyone, but we will be posting our wods on beyond the whiteboard, starting in about a week. We will try to make it available to everyone that wants it. This way the proof will always be there. But for now, here's today's WOD.

Pre-WOD
Plyo box jump variations

WOD
5 rounds of
30 secs burpees
30 secs plank
30 secs burpees
30 secs of superman hold
Count max burpees (but deduct a burpee every time you break a plank or superman hold)

Btw Kevin came to the cancelled class tonight. He did a little reading and a little rowing.

Was this your WOD?

If you came in on Monday, then for the first time, it was. As you have heard, we are going to a single WOD for all classes. This doesn't mean there won't be scaling, but your results will be the same as the other classes. Together we'll all get better, faster, fitter, (and I'll get a couple of days of posts out of this.)

Skill
Kb cleans
Lift
Shoulder press 3x5
WOD
Helen
3 rounds of
400m run
21 kb swings (53/35)
12 pull ups

Every Second Counts (part 2)

So the point is goals. I seriously doubt any of you got into Crossfit for a strictly better Fran time. Think, would you allow 20 secs to be taken off of your Fran time if the trade off was no fat loss for a year. Well, bundling these moves more "efficient" you might be cheating yourself out of real gains when it counts. So, every rep to perfection so that you will make big gains (or losses) that really count.