WOD
5 rounds for time of:
10 pull-ups
20 air squats
30 KB swings
Post to comments
10 pull-ups
20 air squats
30 KB swings
Post to comments
July 01, 2009
TrackBack
TrackBack URL for this entry:
http://www.typepad.com/services/trackback/6a01156e726960970c0120a57071f2970c
Listed below are links to weblogs that reference WOD:
Comments
You can follow this conversation by subscribing to the comment feed for this post.
Verify your Comment
Previewing your Comment
This is only a preview. Your comment has not yet been posted.
Your comment could not be posted. Error type:
Your comment has been posted. Post another comment
As a final step before posting your comment, enter the letters and numbers you see in the image below. This prevents automated programs from posting comments.
Having trouble reading this image? View an alternate.
CrossFit Power Output
CrossFit Power Output
Body Fat and Perf Log
Testimonials
Thank you for allowing me to train with you this summer. Being a football player at a Division 1 level I obviously want the best workout available to increase my performance. I have been doing conventional weightlifting for since I can remember and recently have not felt like it was increasing my performance as it should. Coming to Crossfit has been amazing. The high intensity workouts have made me more mentally tough, physically stronger, and able to endure more. Thank you for bringing me in, I believe in Crossfit all the way.
Waylon Lolotai
Defensive end
University of Hawaii
My daughter and I started Crossfit 1 month ago, I already feel an increased sense of strength. I've always been physically active, growing up as a competitive gymnast and lately an avid runner. Tim's ability to push me through the mental and physical boundaries of each and every Crossfit class is incredible. I have also been participating in the Kettlebell program and Tim has made it constantly challenging, exhausting and exhilarating all at the same time. I love the fact that he is always on the lookout for proper form and is quick to correct you if need be. He continues to push us to work hard, use good form, and never forgetting to tell us that we are doing a good job. Thanks for the motivation, support and the extremely challenging workouts.
rosanne - Louisville, CO USA
Crossfit Journal
CrossFit Journal
16Kg KB9:58c2b (I truly hate these!)Great Job Chuck!
Posted by: rosanne | July 02, 2009 at 03:13 AM
Mark devised a truly evil weightlifting WOD for us today:5 rounds of:10 Romanian deadlifts5 *backwards* box jumps200 m *backwards* runHoly crap, that was terrible. But I needed a terrible workout to sweat out some stress. Fait accompli!
Posted by: Amy | July 02, 2009 at 05:20 AM
What do you guys think about this article? Its by Dan McPherson, a former strength and conditioning coach at the U of Arkansas. I think what hes saying is crap!http://www.macssistance.com/2009/07/01/5-reasons-why-crossfit-is-crap/#top2
Posted by: Steve | July 02, 2009 at 06:08 AM
They guys is clearly uneducated as to the scientific basis behind the programming that goes into making up most of the WODs. Coming from a traditional strength background, he is polarized towards that approach and cant see the practical application of doing varied movements at high intensity - even if it isnt to his exact form standards.A couple of points: doing Crossfit has, more than any other form of training I have EVER done, transferred directly to my ability to excel at my sports: snowboarding, climbing, mountain biking, chopping wood - all have become easier.Whats more functional: picking up a gigantic tree by an oddly shaped and irregular grip, or picking up a metal bar with weights attached to it?I dont kip myself, but no matter how it happens, the same amount of work is done doing pullups, but less power output may be required using a good kip or butterfly. The point is to get the work done, not do it the hardest way possible!And as far as it being a brand now, of course it is! But it is more than a label, as Im sure you would mostly agree: it is now more a way of life!
Posted by: Walden | July 02, 2009 at 06:38 AM
Walden, well put. I agree that he is uneducated as to the benifits and concepts behind crossfit. Something that stood out was the statement about lifting a telephone pole not being usefull. Really, not usefull. And only lifting 1/3 the weight, im pretty sure that when you lift and end of an object you are supporting 1/2 the the weight, and the ground supports the other half... I could be wrong. Bottom line for me, the article does not offer a solution or a better sustem, it just says CrossFit is crap. He might as well just say we are all dumb too :)
Posted by: Jeff Stoffel | July 02, 2009 at 07:25 AM
hes a 24 year old stick-boy who doesnt have an athletic bone in his body. he has no collegiate sports background, works for a crossfit competitor and wouldnt even know an athlete if one walked up and punched him in the face... which probably happens all the time given the looks of the poor guy. not worth my time.http://www.d1sportstraining.com/trainerfinder/websites/60037/littlerock/trainingstaff.htmloh and the pole picking up thing is a function of the angle at which you are lifting it to... if you were to lift it to an infinitely small height, yes you are lifting half the weight. as you contiue to raise it, the weight on your end is gradually lessened. youd have to rise it to 30.6 degrees to effectively be carrying 1/3 of it... a standard pole is about 40 ft. that would mean lifting it 20.4 ft... not gunna happen. hes crap.
Posted by: Jeff Gazaille | July 02, 2009 at 10:00 AM
I know Im picking on you, Eric, but I cant help it, I always feel the need to educate people on Work versus Power. Plus its good information for everyone to think about.I dont kip myself, but no matter how it happens, the same amount of work is done doing pullups, but less power output may be required using a good kip or butterfly. The point is to get the work done, not do it the hardest way possible!Power is Work per Time and Work is Force times Distance. So youre right, the same amount of work is done in Dead Hang, Kip, and Butterfly Kip. Youre lifting your body weight (Force) the same distance in all of those motions. Most people (not Eric) are faster with the Kip than a Dead Hang, so the time will be shorter, so the Power output is higher on a Kip than a Dead Hang (for most people).The reason a kip is easier is that youre using more muscles to move your center of mass up, so youre spreading out the work, but its still the same amount of total work.
Posted by: miked | July 02, 2009 at 10:43 AM
Jeff: 48 degreesW_lift=W/2*cos(theta)For W_lift=W/3: theta=acos(2/3)=48 degrees
Posted by: miked | July 02, 2009 at 10:55 AM
Thanks for the lesson.I have one.Just lift the damn thing physics boy! If its hard, lift harder!Seriously though, interesting aspect to what we do and another side to think about when Im trying to breath through the pain and sweat and blood!Love it!Waldo
Posted by: Walden | July 02, 2009 at 04:19 PM