For Time – 3 Rounds
30 Thrusters (75# M/ 45# W)
30 Wall-balls (20# M/14# W)
Note: Our ode to the Games. What can I say about it? We switched out the Snatch for Thrusters for technical reasons. But I think it worked out. I mean how hard can it be, it’s only 90 Thrusters and 90 Wall Ball shots?
Great job to everyone who pushed through. We talked a little about ROM (Range of Motion tonight and I wanted to reitterate some main points. CrossFit’s contribution to the fitness world is not it’s combination of exercises or even the “girls.” It’s the definition of fitness; Increased Work Capacity over broad time and modal domains. How do we measure that Work/Time. Work over time. How much work can you do in what time period? CrossFit has brought our attention of standard methods of calculating movement to human movement, never done before Glassman. The catch is, when you do a workout the work must be fixed so time is relavent. The weight and the distance must be fixed so time means something. If the weight changes and the distance changes, time means nothing to us. We can only allow one variable to change at a time or we don’t know if anything positive is happening. Since the body is pretty much fixed at this point we have to think about the ROM it goes through and the weight. So if someone does Helen (400m run, 21 KB Swings, 12 pull ups 3x through) in 8:00 but shorts the pull ups and kb swings and again attempts Helen but this time does full ROM in 9:00 we still don’t know if there was a postive change from the last time they did Helen. Too many variables have changed for us to know anything meaningful. Now if the person did Helen with full ROM on pull ups and full ROM on swings and finished in 7:45 now we know more. Something positive has happened. Could be a better mattress or better diet, but we still know something positive happened since the last time we measured. I would rather see consistent full ROM as fast as possible than short ROM for the sake of a “fast” time. Full ROM is what makes it meaningful.
If anyone has any questions about this or anything else for that matter, always feel free to call or email and ask away.
Also, look out for CrossFit Lite coming soon and CrossFit Elite. CrossFit Lite is for the new person to CrossFit Costa Mesa and anyone wanting a little slower pace and a little more time on the basics. Everyone is welcome to come to CrossFit Costa Mesa Lite. CrossFit Costa Mesa Elite is by invitation or must be check off by a coach. This class has much higher expectations in terms of knowing the names, terms and techniques than other classes. This class is also much more intense and expectations are much higher. Entrance to the back room…that’s another story all together.
I hope everyone is well, see you soon.