December 30, 2010
Today’s WOD-
STRENGTH- 5,5,5 – Strict Shoulder Press
WOD:
20 Burpees
30 Box Jumps
40 KB Swings(go heavy)
30 Box Jumps
20 Burpees
This was a serious metabolic conditioning workout. Short and sweet and demanding.
We spoke about standards today. Let’s go over the Crossfit standards for these movements.
The box jump-
for a proper box jump, you must come to full extention at the top of the jump, this can either happen on the box or in the air as you jump of the box.
The burpee- The “six count burpee” is the burpee in its truest form. Each of the six movements is done deliberately:
- Squat
- Kick out to Plank
- Chest to the ground
- Push-up to plank
- Kick legs up back into a squat
- Jump at least 6”
The standard is to follow is your chest touches the floor, full extention of the hip in the jump at top, clap overhead in jump.
The kettlebell swing-
In an article written by Greg Glassman for the Crossfit Journal(Issue 25, September 2004), he writes:
“On first being introduced to the kettlebell swing our immediate response was, “Why not go overhead?” Generally, we endeavor, somewhat reflexively, to lengthen the line of travel of any movement. Why?
There are two reasons. The first is somewhat intuitive. We don’t do half rep pull-ups, we don’t do half rep squats, and we don’t do half rep push-ups. If there is a natural range of motion to any movement we like to complete it. To do otherwise seems unnatural. We would argue that partial reps are neurologically incomplete. The second reason deals with some fundamentals of physics and exercise physiology.
From physics we know that the higher we lift something, and the more it weighs, the more “work” we are performing. Work is in fact equal to the weight lifted multiplied by the height we lift the object. Work performed divided by the time to completion is equal to the average “power” expressed in the effort.
Power is exactly identical to the exercise physiologist’s “intensity”. Intensity, more than any other measurable factor, correlates to physiological response. So more work in less time, or more weight moved farther in less time, is largely a measure of an exercise’s potency.
When we swing the kettlebell to overhead, the American swing, we nearly double the range of motion compared to the Russian swing and thereby double the work done each stroke. For any given time period, the power would be equivalent only if the Russian swing rate was twice the American swing rate.”
Glassman goes on to discuss many reasons and statistics on why we do the kettlebell swing the way that we do it in Crossfit. It is truly fascinating.
There are many reasons that we hold ourselves to higher standards in Crossfit. When we hold ourselves to these standards we get better results in our fitness. We utilize full range of motion, thereby getting more out of each movement, each workout. We are unwavering with our accuracy and we place form above time in our goals. A movement done outside of acceptable standards is not counted.
When we think about it, holding ourselves to higher standard can vastly improve our lives, both inside and outside of the gym. When we become unwavering in our standards, we demand more out of ourselves and those around us. What are your standards in your personal life, in your relationships, in your workouts, in the way that you are treated by others, in the way that you treat others, in the integrity of your word to yourself(and to others), in that conversation with the defeatest voice in your head??? How have these standards been changed or been shaped by Crossfit?
2 Turkey (or chicken) breast cut up and thrown into a bag with the following mix: juice of one lemon, few ounces of white wine, handful of bruised fresh basil, dash or two of red chile powder, bit of pepper and a tablespoon of honey….mix it up and throw it in the fridge for 6hours. So this is better prepared for tomorrow’s lunch, but lets pretend you got it all ready to go, add a bit of coconut oil to the pan and stir fry, when the meat is cooked put aside and dry the pan turn up the heat and add as many chopped mushrooms as you desire along with black pepper and cook just until outside is golden……….In a separate pan a bit of coconut oil a minced clove of garlic and some cashew a quick toss around until garlic is slightly gold and then add lightly steamed broccoli (it should be BRIGHT green) toss around a minute or two and VOILA! you have delicious meal that took 10 minutes to prepare and is super low in fat!
A WorkOut to be feared, this is certain! Tonight a full lunar eclipse, a sight to behold if you can stay up late enough. It is also winter solstice the longest night of the year and a time to let go of something. What is that something for you? Fear? The voice telling you that one more rep cannot be done? That you must have that bread, or cheese, or cookies? Are there limitations you or someone else had put on yourself? Think about something you want/need/desire to let go of….AND DO IT! NOW is the time, and remember you have the support of your fellow athletes and coaches always. CI CIAO!
