Thu 2/18/10

By February 17, 2010CFMC Blog Archives

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Make It Count

Part 2 of 2

Another issue that doing only the top half of the workout raises is the validity of the time or score of that workout. For example, in the named workout “Angie”, your ability to do 100 pullups, 100 pushups, 100 situps, and 100 squats is what is being timed. If you do any of the reps of any of the movements with less than the full range of motion required for a valid rep, then not only did you cheat on the workout, but your overall time is meaningless since you never finished the workout. Your time doesn’t reflect 100 pullups, 100 pushups, 100 situps and 100 squats, it reflects how long it took you to do a bunch of crap movements that got worse as you went on. It’s like the Barry Bonds record-breaking homerun baseball in the Hall Of Fame with the great big asterisk on it.

Remember, in CrossFit we measure Power Output. Power Output is what gives us all the wonderful benefits we enjoy from doing CrossFit. That’s Force times Distance divided by Time. If any one of the reps don’t go through the FULL range of motion, the total Distance is lower than what it should be, and your total Power Output is therefore lower as well.

So whatever the WOD calls for, do each rep of each movement all the way, bottom to top, every single time, until you’re done. The moment you accept a crappy rep as “valid” in your mind, you’ve cheated yourself of achieving your maximum potential. If you suck at that movement, watering it down by doing it halfway when you start getting tired is not going to remove it from your list of “things I suck at”, and it certainly isn’t going to make you a better CrossFitter. Force yourself to do it all the way, bottom to top, every single time, until you’re done – even if it takes you a month to finish the workout – and you will be amazed at how quickly you become good at it and everything else.

Besides…mediocre just plain sucks.


SCHEDULE ALERT (yes, again): Brett will be running classes today, and will be running a 4:30pm, 5:30pm and a 6:30pm class. So stop by to say hello, and do the WOD with him tonight.


Today’s WOD:

7 Rounds for time of:

7 Power Cleans [Men – 95# | Women – 65#] 7 Back Squat [Men – 95# | Women – 65#] 7 Kettlebell Swings [Men – 53# | Women – 35#] 7 Burpees

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