Complete three rounds for time of:
Run 800m
155 pound Power cleans, 21 reps
Dylan 95# 19:53
Brian 45# 26:04
James 135# 25:53
Cindy Row 45# 22:03
Jess 45# 22:12
Jess & Cindy in the 6:30 class: Cindy's cleans looked better and Jess does not want any part of waiting for that second pull. Both of them held good times on the Run/Row although Jess said she was never running alone again. OK.
The boys came in at 7:30. After the 3rd run Dylan came in and said he was experiencing some slight cramping. When I asked where he waved his hand over his face and down to his knees and said in this area. Ah yes. The cure for that is to finish quickly so you can lay down. James was banging out the cleans. And by the end Brian looked like he was well on his way to having a good looking clean.
No skill work for anyone because my lunch was trying to escape and as it turned out it was successful on the way home.
Elements 5 rounds of Cindy
5X
5 Pull-ups
10 Push-ups
15 Squats
Dan 12:27 rnd 4&5 Knee Pushups
Kim 14:08
Right out of the box Kim had great squats and let's call Dan's squats questionable. But as the work out progressed so did Dan's squats. Kim on the other hand…
Also there was a small, quiet discussion during the WOD about the efficacy of Knee Push-ups and kipping Pull-ups. I didn't want to break out my physics manual mid-class so I'll do it now. BodyBuilders (BB) for years have told us that we need to have "strict" movement while training. Last I looked we don't have any BB in our training center. If we did I'd kick'em out. We train for function. We judge our ability to function by how much Power we create. Power is very simple.
ForceXDistance/Time=Power
Force to be very simple about it in our case is how much weight or mass. Either your body weight or any additional weight we add to your body like a barbell.
Distance is how far you move. In a push-up it's from elbows locked out to chest touching the ground. With a squat it's how far your hips move. Etc
Time is a measurement of the 4th dimension that we are most familiar with in Seconds and Minutes for CrossFit WODs but can stretch to weeks and months and years when developing a skill.
Lets look at a quick example of how this applies to our workouts.
In a perfect push-up position there is 150lbs of force on my hands. My chest move 28 inches during a push up
So if I did 50 pushups in a minute I would generate 3500 pounds of Power.
With my knees on the deck there is 125 lbs of force on my hands. Same range of motion. If I do the same 50 pushups but complete them in 50 seconds I have generated the same 3500 pounds of Power.
Just because you scale doesn't mean it's easier. But is does mean you can create more Power.
Be more Powerful in Life.
