7-15-08 - Tuesday CFC WOD

“Michael”

3 rounds for time:

Run 800m
50 GHD Hip Extensions
50 Sit-ups

Post time and thoughts to comments.

17 Comments »

Comment by Casey

level 2 19:46 Way to go girls of the morning! Catherine, Eldy and Lana you guys were fabulous.
** Lana your work email came back so I sent it to your personal.
Comment by Matt P.

Level III
24:56
Normally at this point I become loquatious. But oil is over $140 a barrel and people need what I sell so today I will refer you to someone who heavily shaped my thinking on this style of training. Mark Twight is a world class alpine climber who did crossfit and then went on to incorporate the principals into a more complex and specific program for mixed martial arts fighters, SEALS, and elite climbers and endurance athletes (there is some bad blood here). However, I find his thoughts on attitude and quality of work superior. I highly recommend going to Gymjones.com and then click on knowledge, then the essay Quality (come on…if your reading this your already on your computer). Here is a taste of Twight honesty “As our training group grew during the last year we noticed that, in the quest for faster times work quality was easily sacrificed. Such may be unconscious behavior but I like to call it cheating. When movement quality declined we couldn’t use the stopwatch to monitor improvements because other parameters must be fixed for the time to be relevant: ….If the load is fixed but the range of motion (ROM) is shortened a second variable has been introduced and knowing the time is no longer useful.
Pull-ups: elbows must pass behind centerline of the body, if this happens the entire head rises above the bar, active shoulder position at bottom (as opposed to full dead hang)
Push-ups: chest touches the floor first, active shoulder and full extension at the top, body held as a solid plank, the hips do not move
Squats: thighs must be parallel to floor (at minimum) in the bottom position, full extension at the top of the movement
Lunges: trailing knee must “kiss” the ground but may not support any weight
Push-Press and Thruster: arms must lock out overhead, hips displace horizontally to the rear to initiate recovery of the weight, Thruster includes all attributes of a proper squat
Kettlebell or Dumbell Swing: weight must be raised higher than the head (arms about 45 degrees)
Box Jump: once established on the box the athlete must stand up completely, whether jumping for reps or max height taking steps to gain momentum is not permitted
Ball Slam: full extension at the top with hips forward, ball must actually be slammed (imagine that), catching it on the bounce is better style, rounded back not permitted during recovery
Burpees: includes a proper push-up, explosive finish (jump), overhead clap, and feet remain together throughout movement to ensure maximum hip displacement
Wall Ball: full squat required, ball must hit target
Dips: upper arm must be parallel to the floor (at minimum) in the bottom position, arms lock out in full extension at the top”

This is directed at everyone and no one, either you get it or you don’t. I review this when I start to feel sloppy and trust Matt and Pam’s observations to help reinforce quality ROM.
Comment by CFCMatt

As always, Matt, we welcome your thoughts and contributions.

My thoughts:
1. On Mark Twight; I’ve never met the man and I have no desire too. From what I’ve heard and read he is a great athlete and coach. Also, from what I’ve heard and read, he’s a thief, a liar and an a**hole. But, again, I’ve never met him so I personally don’t have a firm opinion about him.
2. On the topic of movement standards and ROM (range of motion); the movement standards that Mr. Twight lists are not far off from what we expect of our athletes. But, not everyone has the ability, in the beginning of their CrossFit (or CrossFit style) training, to perform all our stock movements without modification and with full ROM, due lack of strength, flexibility, coordination, practice, etc. This is where scaling comes in. And, as an athlete gets stronger, more flexible and more in control of their body, we fully expect and coach the athlete to start reaching further and deeper, moving faster and more explosively.
3. On workouts (and this is for everyone that trains with us); if 2 athletes are doing the same workout and the 1st is using perfect form, technique and ROM and the 2nd is not and the 2nd gets a better time, then we all know that it’s not a real comparison because they essentially weren’t doing the exact same workout. Everyone should be striving for as much work output as they can produce in the shortest time possible with the best technique they have the ability to produce.
If anyone at CFC feels as though we, the coaching staff, are not doing a good job in promoting this, please speak up.
4. On progression; if an athlete has the ability to do perfect movement or a more complete technique, like a kipping pull-up, even if it’s just 1-2 at a time, but opts instead to do jumping pull-ups for a better time, then (1)shame on the athlete for cheating themselves and (2)shame on us for not catching it if in fact we didn’t.
Comment by James

Perfect example: Yesterday during set 5 of Push Press, I struggled to lock out but managed to squeeze out the last rep. For set 6 I did not go up in weight, however Chris instructed me on form, and attitude toward the weight. The last set went up easier than the set before. Thanks to Chris for pointing out the little things that make us better!
Comment by Gerry

Right on Matt! I have been training w/you guys for about two years time. I am familar with Gym Jones and know that there is a interview process to which you may qualify for admission to train with him. He does not train everyday ordinary individuals such as myself. What I can say is that given the progression and scaling I’ve experienced as a crossfitter… I now am capable of better ROM. THIS NOT ONLY HELPS WITH MY DAY TO DAY OPERATIONS…BUT WHEN I AM 125 MILES FROM CIVILIZATION WITH ONLY MYSELF TO BRING ME BACK CARRYING EVERYTHING I NEED FOR SURVIVAL ON MY BACK… I CAN TELL THERE IS NO SCALING ALLOWED. In fact there will be many opportunities to dig deeper and further than even crossfitters experience or not come back at all. It is this mental toughness that crossfit helps to develop and sustain devotees. I normally do not post but felt that kudos and right ons were due.
Comment by Dale

I am at level 1 workout capacity and still there are many times I will need to modify a routine to allow proper body mechanics due to old injuries and or just because I lack in flexibilty and agility…without that I would have to forfeit many routines. It is not easy accepting that once I was much stronger and agile, but I must look at my training with new eyes and since we are referring to workout gurus, I will guote from one of my favorites)…Bruce Lee once said “What I lack in flexibility and agility I must make up with knowledge and constant practice”.
Thanks to the patience and attention of the coaching staff I am able to perform within the best of my abilities, performing with proper technique (with or without modifications) to develop my capabilites…
Comment by CFCMatt

I sincerely hope no one here mistook my comments as any kind of rebuttal to what Matt P. wrote. My comments were in fact an agreement and extension of them.
Comment by TimM

Level 3
24:23
Comment by Darlene

Level 3
25:03
Comment by Sara

Level 1
18:03
Comment by CFCPam

Level 3
23:29
In the rain. Pouring down rain with added lightning. IF Tami hadn’t thrown down the gauntlet and run in it first and IF Andrew hadn’t been willing to run in it also and IF Chris hadn’t kept wandering past with “I’d run in the rain if it were me.” (the grown-up equivalent of a dare, I think) I probably wouldn’t have done this workout or this well. It all started with Tami, though. I think we got a glimpse of Mike’s life. Don’t underestimate Tami!
Comment by CFCMatt

Level3
23:30. Yes, Pam beat me by 1 second…in the rain.
Comment by Chris McC

Level 3
23:19
Comment by catherine

I did the level 3 today because I wanted the run and needed the situps. My 10 year old just came in from gymnastics and says she almost has her “Kip”. Coach says “she is really close”. I guess Mom better get to work on hers!
Comment by catherine

forgot the time 26:44
Comment by catherine

I saw that lightning. Are you crazy?!?!??!?!
Comment by Dale

Level 1
20:?