Wednesday March 5th

Here‘s a good article from Breaking Muscle that, simplified, says: Full range of motion leads to the best results. Going to full depth in your squats or locking your arms out at the bottom of the pull ups is better for you than only doing a portion of the work.

What does that mean? It means you have to understand what your goal is. Let’s take wallballs for example. If your goal is to finish them in the work out you’ll accept squatting above or at parallel or the ball not reaching the target. If your goal is to go full range of motion you’ll make yourself get low enough and you’ll hit the target. Having the goal of finishing the movement gets you through the workout, getting full range of motion makes you a better athlete.

For example’s sake, let’s assume 80% of the movement nets you 80% of the results and 100% of the movement gets you 100% results.

                             Athlete 1            Athlete 2

Workout 1 –             80                     100
Workout 2 –             80                     100
Workout 3 –             80                     100
Workout 4 –             80                     100

                              ——-                  ——-

                               320                     400

By the fourth workout, Athlete 1 has cheated themselves out of an entire workout compared to Athlete 2. Averaging four workouts a week, by the first month Athlete 1 is behind an entire week…by four months, Athlete 1 is a whole month behind. A year in, Athlete 1 has done three months less work than Athlete 2. If both Athletes are at the same fitness level which would see results first? Who would get into shape quicker?

What does this all mean? It means reaching full depth of a squat is important. Often times in the midst of the work out we feel the tendency to not go through the entire movement. Arms didn’t fully lock out at the top of the ring dip. Chin wasn’t higher than the bar. It’s ok, it’s close enough.

That enough is killer. In the moment we sometimes accept enough but doing so costs us. The cost in the short term is that our numbers and times can’t be compared with the athletes that did go through full range of motion and our progress can’t be tracked empirically. In the long term it actually takes us longer to get in shape or get the results. Results are one of the main reasons we do this!



All levels

A) 12 min EMOM
2 Squat cleans

B) 5 rounds of:
2 Power cleans 205/135
4 Front levers
6 Rollouts
8 Toes to bar
20 Double unders


A) 12 min EMOM
2 Power cleans

B) 5 rounds of:
2 Front squats 135/85
4 Front levers
6 Rollouts
8 Knees to elbows
50 Single unders

Mobility WOD