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Tuesday 12/14/10 CrossFit West Houston

By Rob | In Workouts | on December 13, 2010

Rob Ramblings!!!

So there are some big things that need addressing or re-addressing as the case may be. I love CrossFit. CrossFit takes fitness and turns it into a sport. As many of you have heard me say time and time again, I love the stop watch and hate it. I love it because it ratchets up the intensity, but I hate it because it causes some things I don’t like to see. Remember Worry about the Movement Not the Clock!


We have a range of motion standard in CrossFit. That standard is full range of motion. There are many reasons for full range of motion. First, we want strength throughout the full range of the joint. This is a combination of joint mobility and length of the movement. Take the hip for instance, constant sitting at your work desk, home computer, Starbucks and couch causes the muscles and tendons of the hip flexors to be in a constant state of flex. This is how tight muscles become issues. Tight muscles lead to imbalances, imbalances lead to injuries. As we age, we need to aggressively attack ROM and imbalances. Full range of motion will stretch  through performance, strengthen the joint and address imbalances.

Secondly, we want horsepower. Many of the workouts we do are designed to try to reach high levels of power output. The equation for (P)ower is  (F)orce x (D)istance divided by (t)ime.  P=F*D/t. When you constantly shorten your rep range of motion you decrease your power output. Examples of commonly movement shorting, on a squat not getting the hip crease below patella, not standing tall on a squat or a box, not getting chest to ground on a push up, not fully extending the elbows at the top of a pushup, chin not breaking parallel plane of the bar, and head not getting through the window on any press or thruster.

Certainly, there are exceptions to these rules. Some folks do not have the proper range of motion. That is ok, keep working towards it. However, if you are capable of getting proper depth or full range then something is wrong. It is most likely wanting a good time or just plain laziness. Life punishes those that take short cuts and are lazy.

The Clock

I have a love/hate relationship with the clock. The time factor is one of the awesome things about CrossFi. We all love to PR or be first, that is what makes CrossFitters awesome!! However, if you sacrifice your ROM to get there, that is No Bueno.

The clock also tends to make us want to stratigize or game the WOD’s. Gaming is for competition! During wod’s go hard until you can’t go hard anymore. Take a few breaths and go hard again. Rinse and repeat! We are going for training effect here. Get the most out of it, push the limit and you will improve!


There is such a hurry to go RX. We have gone to not posting RX, because it causes so many to want to go RX. The most asked question is what is RX. Well, each person will have an individual RX. That RX is the weight that will stretch your limits but allow you to keep moving in a met con. If you are standing around looking at the bar, your power out put is quickly diminishing.

We are going to be doing lots of one rep maxs and gymnastics maxes. There will be a strength board up with everybody’s numbers. However, you are encouraged to keep your own records as weights in met cons will be determined as percentages of certain max efforts.


“Classic Helen”

3 Rounds

400m Run

21 American KB Swings

12 Pull Ups

“Heavy Helen”

3 Rounds

800 m Run

14 American KB Swings

9 Chest 2 Bar Pull Ups

“Light Helen”

3 Rounds

200 m Run

28 American KB Swings

18 Pull Ups

12 Comments to "Tuesday 12/14/10 CrossFit West Houston"

  • Lance O. says:

    December 14, 2010 at 12:19 pm - Reply

    I love Helen, what a good WOD!! I was very close to breaking the 7 minute barrier but missed it by 6 or so minutes… oh well, I will keep trying.

  • Steph D says:

    December 14, 2010 at 2:12 pm - Reply

    I love the Ramblings, Rob! Couldn’t agree more… Especially with the full ROM. That’s the biggest thing I look for because it’s the best way to protect your joints!

  • Rob says:

    December 14, 2010 at 3:07 pm - Reply

    Did Heavy Helen today….nice little WOD.
    3 rounds
    800 m Run
    14 kbs 70lbs American
    9 C2B Pull Ups

  • Mike S says:

    December 14, 2010 at 8:40 pm - Reply

    Did classic Helen…12:08 w/53# kb. Definitely need to work on my overall endurance. Felt like I had nothing for the runs on rounds 2 & 3

  • Ryan H says:

    December 14, 2010 at 10:12 pm - Reply

    Heavy helen – 14:38.

  • Lance O. says:

    December 14, 2010 at 10:40 pm - Reply

    By the way Aja,as you instructed the class yesterday,I wore my tights to keep my legs warm today and everyone made fun of me… I guess its because I didn’t have the shorts over them? That’s not weird is it?

  • kimberly says:

    December 15, 2010 at 9:04 am - Reply

    did heavy helen… ouch. but full c2b so i’m happy… 19:38. thanks for the kb coaching, ryan!

  • Reese says:

    December 15, 2010 at 9:41 am - Reply

    Classic Helen: 11:36 w/ 53lb kb

  • Burton H. says:

    December 15, 2010 at 10:22 am - Reply

    Heavy Helen with 45lb: 14:47

  • Leah says:

    December 15, 2010 at 1:10 pm - Reply

    Heavy Helen: 53lb kb, 16:40

  • Chris H says:

    December 15, 2010 at 2:36 pm - Reply

    Heavy Helen: 15:48, I think. Started with the 70 lb KB and had to drop to 53 lb.

  • AB says:

    December 15, 2010 at 8:33 pm - Reply

    Some dirty times right there. I love the fact everyone wanted them some Fat Helen. Lance, for your information, that is not weird my man. Keep rocking the leggings, however you please!

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