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Continuing in my quest to educate you in the 10 General Physical Skills, we begin this week with stamina. Stamina refers to the body’s ability to deliver, store, and utilize energy. Fun, right? You can all go around now and tell everyone at work that you know the definition of “stamina”. Congratulations. Then when your boss says something about your upcoming quarterly review, you can challenge him to a pull-up competition to demonstrate your newly acquired knowledge.

I can see it now… You reach into your bottom desk drawer and pull out a telescoping door-mounted pull-up bar and quickly install it in your boss’s doorway before he knows what’s going on. You jump up and do 20 strict pullups (no kipping – this IS your place of business and all), and yell “HA! Top THAT monkey boy!” to your boss when you come down off the bar. You’re not even breathing hard, but you are strutting a little for the crowd that has gathered.

Feeling the pressure from the onlookers, your boss tentatively grabs the bar and to everyone’s amazement (including your boss’s), he performs 3 flawless reps. On the 4th rep he gets about halfway up – he’s pulling and pulling and pulling (but nothing’s happening), and finally he comes off the bar with a “kiss your quarterly bonus goodbye” look on his face.

“See,” you explain condescendingly, “the reason you couldn’t get that 4th pullup is because you lack the necessary stamina. And because you’re a giant weenie.” (You already gave up your quarterly bonus – you may as well earn the punishment) Then you hand him my card and tell him to give me a call to de-weenie-ize himself.

Today’s WOD:

“CrossFit Total”

The CrossFit Total is the sum of the best of three attempts at the following movements:

Back Squat
Shoulder Press

Read Mark Rippetoe’s article about The CrossFit Total for rules on the lifts, general guidelines, and some helpful pointers. If you think you know everything there is to know about these lifts and the CrossFit Total in general, I assure you that you are wrong. Read the article.

  • Eric

    Okay… Page three of CrossFit Total defines the standard bottom position for a squat: “The bottom position is identified by A) the apex of the crease in the shorts formed as the hips are lowered, B) the surface of the top of the patella, C) the plane formed by a straight line between the two, and D) the dipping of the hip end of that plane below horizontal.”

    But there is no mention of the vertical position of the knees relative to the feet. Am I missing something here? (I smell some burpees for Tai!!!)

  • Tai

    There is no “requirement” for getting the knees to track over the feet other than safety, efficacy and efficiency. If you don’t make your knees track over your feet you won’t get to full depth without putting your low back at severe risk, and if your feet are out too wide when your knees cave in you put all the supporting structures in your knees at severe risk as well. Plus you’ll be pronating which is a horribly inefficient way to produce upward movement.

    So is it a requirement to achieve a valid rep? No. Is it required to make that rep safer, more effective and more efficient? Yes. Will it help to put your body into the most optimal position from which to accomplish that task? Yes. Are you a giant weenie? Yes.

    So there. 🙂

  • Lindsay

    Ha! Eric’s a giant weenie!