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.
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.
21 American KB Swings
12 Pull Ups
800 m Run
14 American KB Swings
9 Chest 2 Bar Pull Ups
200 m Run
28 American KB Swings
18 Pull Ups