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Pulling and Pushing

Olympic Weightlifting Seminar with Wilkes’ Weightlifting!
Sunday, February 21st.  More info here!
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2010 BOOTCAMPS – Not Too Late To Join!
6:15am Bootcamp (M, W, F)

7:15am Bootcamp (M, W, F)
7:00pm Weight Loss Bootcamp (M, W, F)

January FOUNDATIONS Classes — Starting THIS WEEK!
Starting January 5th (Tues/Thurs @ 7pm)
Starting January 26th (Tues/Thurs @7pm)

WOD for Tuesday 010510 – Click Here For Today’s Schedule
7 Rounds For Time of:
10 SDHP
10 Ring Dips

Post Time to Comments
This WOD should be completed RX’d in about 12-15 minutes.  Loads should be scaled to allow for proper execution of the movements and to maximize power output and intensity by finishing within the programmed time frame.   

NEW YEAR GYM UPDATES & REMINDERS
With the holidays behind us, we are expecting an extra high participation rate beginning this week.  To continue to provide the best CrossFit experience for all athletes, newbies and veterans, please help us with the following:

1)  All athletes are expected to complete the posted Workout Of The Day.  If you’re injured, need a back off day, or are just not comfortable with a particular movement in the WOD, speak with the class coach about modifying the workout before just doing something on your own.  Modifications can be made to every WOD to work around injuries or to work on weaknesses.

2) Be on time for class!  Missing the group warmup and instruction not only disrupts the group, but means starting the workout unprepared for the work to be done, and risking injury.

3)  Scale all loads and movements so that you can perform every WOD as safely and efficiently as possible.  Fighting through a WOD RX’d just for the sake of getting RX next to your name on the whiteboard not only risks injury, but, more importantly, will limit your ability to learn the movements and improve your fitness and work capacity. 

4) Take care of the equipment!  Don’t drop kettlebells or empty barbells.  Don’t use excessive amounts of chalk.   Put all of your equipment, particularly kettlebells and barbells, away when you’re done, even if there is another class coming in.  

5)  Keep everyone healthy!  It’s still cold and flu season.  Use the Purell by the front door when you enter and exit the gym.  Wipe down all of the equipment/mats you use with the gym wipes after your WOD.  Don’t use excessive amounts of chalk! 

Olympic Weightlifting seminar preview!  Coming February 21st!

19 Comments
  1. Sara C Reply
    What's the Rx weight for this WOD?
  2. Phillip B Reply
    @Sara, I'm gonna assume it's PVC pipe!
  3. Shane F Reply
    Sara, As a coaching staff we have been trying to get away from posting "Rx" and focusing more on "power output" and proper form. But I think the answer you are looking for is @(95/65). Most people scaled down this morning (6:15/8:30am) because they don't think they are the "Rx Type" and completed the WOD in 8-11 mins. This shows they could/should have gone heavier to finish more in the 12-15 min range. There is a method to the madness with the programmed time domains (Dave or Greg can further explain). Myself included. I finished in 5:32 with 95#. Should have used more weight. We know its tough to know how much to scale when its a WOD you have not completed before. Sorry for the dissertation.
    • Dave Reply
      Re: Rx weights and time domains in our programming The goal of CrossFit is to "increase work capacity over broad time and modal domains." In CrossFit, Power is King...because Power Output equates to work capacity....ie, the higher your power output, the higher your work capacity potential. If one's main motivation is to do workouts RX'd just for the sake of getting "Rx" next to your name on the whiteboard for "competitive" purposes, you will probably, in most cases, lower your potential power output for the wod, which in turn means you are lowering your potential to increase your work capacity, ie your fitness. Fitness is why we're all here :)
  4. Dave Reply
    We will be posting a signup announcement for the Oly Seminar for 2/21 on the CF Affiliate Blog tomorrow or Thursday. If you are planning to attend please register as soon as possible so you don't get closed out. Let me or Greg know if you have any questions
  5. Phillip B Reply
    So, if the time & intensity are more important than acheiving Rx status, shouldn't each athlete keep working to acheive AMRAP until 12 minutes is up, even if the weight they selected allowed them to finish 7 rounds in 11 minutes?
  6. sabah Reply
    Oh Sara C, you just re-opened the can of Rx worms..... I personally like to see the Rx weights as a point of reference to stay with, scale up or down. One thing I realized over the last year is that most people generally opt out for lower weights when given no point of reference (my guess is either they want to finish quicker or they are stronger than they think). My $0.02. - waiting for a comment from Bill in 3,2,1... S
  7. Basil Reply
    Great job 11:30 class, not so great job for me when I walked off with someones klean kanteen which I thought was mine. If you went home with a silver water bottle with no markings it probably mine.
  8. Bill Reply
    Short rant: Any system that doesn't realize the awesomeness of Shane's workout this morning and instead has him wishing he had done it differently is of little interest to me. One of the best things about Xfit is its natural systems to celebrate achievement. The Rx system is one of those. Today I get to celebrate how awesome Shane was. Anyone going to Shane and being like, "You should have worked harder" is just "the bullshit". Longer Rant: 1) Why we are here is an individual thing. For me, fitness is a byproduct. My personal enjoyment comes from pushing for new Xfit goals, none of which are measured in work. In addition, my favorite part about Xfit might be when we congratulate each other after a hard workout. Of course, that has not a damned thing to do with how many calories I burned. 2) Let's say for the sake of argument that you actually wanted to maximize your work and that was your sole goal. The obvious initial issue is choosing the correct weight since you don't know a priori you resultant times. Now, I actually think that over some period of time you could gather data over many Xfit workouts and develop predictive models for every Xfit athlete and every movement...but I'm pretty sure no instructor here is interested in that sort of mathematical legwork. 3. See the short rant. If I did what Shane did today, I would be pumped up. Fine, so he didn't work out for 12 minutes. Xfit isn't a treadmill. You just don't plug in a time (unless it's amrap...where a guess you do). He overachieved. He didn't fail.
    • Dave Reply
      I don't think anyone, myself included, is/was saying that Shane's or Ashley's or anyone else who completed yesterday's WOD in 5+ minutes should have worked harder. they had a killer time during a killer wod....awesome! The point Shane and I were making however, is that in our programming every WOD has a rough time domain goal. There is a physiological reason for this. Some days we want short workouts (5-8 minutes), some days mid-range (10-15 minutes), and some days long (20+ minutes). This is so that our athletes can train for CrossFit's mission of "increasing work capacity over broad time and modal domains." There is NOTHING wrong with doing a workout RX'd....as long as in the big picture you are traning throughout ALL of these time domains. Today's workout is designed to take 6-8 minutes. If it takes you 20 minutes to do it RX'd, congratulations....you did a great killer workout and finished it. The only issue I may have is that tomorrow's workout may be designed to take 20 minutes, so you may be missing out on an opportunity to train your short duration work capacity. For those of you who see CrossFit as a competitive outlet then you may look at this reasoning and say "so what, all I want to do is try to be on top of the whiteboard everyday or beat so and so". If you aren't concerned with "increasing work capacity over broad tim and modal domains" that is your perogatve, as well. If that's the case, no worries, keep up what you're doing. However, the vast majority of our athletes are in the gym for reasons besides competition, mainly to get more fit, and these are the ones that our scaling recommendations and my general explanation are directed towards. The great thing here is that there is room for everyone with different goals to all train under one roof : ) We train heavy. We train long. We train short. We train endurance. You can come 1x/week or 6x/week (we probably wouldn't let you come 7x). You can modify the daily wod to train around an injury, or to work on improving a weakness. You can do every WOD RX'd or you can do every WOD with PVC pipe. These are all good things.
  9. Sara C Reply
    Congrats to Shane! It never gets easier, it just gets faster...
  10. Ashley D Reply
    I agree with Shane. The workload and intensity in a medium range WOD (10 - 15 min) is completely different than that of a short range WOD (2 - 3 min.) I finished today's WOD at the 5:20ish mark (didn't RX b/c I had to do negatives for the ring dips) which may look good on the board, but I didn't get the same type of metabolic conditioning from the WOD that I was intended to get.
  11. Ashley D Reply
    Correction: Short range WOD is 2 - 5 min. not just 2 - 3 min.
  12. Phillip B Reply
    So if I finish a few minutes early because I scaled down to much, shouldn't I just keep working until the 12 minute mark? I finished in 10:16 with scaled weight and banded ring dips, but could have kept going until 12. Don't get me wrong though, my shoulders got a hell of a workout.
  13. Ashley D Reply
    Not really. I wouldn't get that technical unless I was training to compete for something. Like Shane said, it's difficult knowing in a WOD that you've never done how long something will take you. However, this is why it's important to learn your body and what you are capable of. (One of the benefits of writing down your WODs in your journal.) Next time you do a WOD w/SDHP you'll know that you can probably scale up the weight from what you did today. (Considering that you can do so and keep good form.)
  14. Shane F Reply
    Don't know if this thread has anymore life or if anyone is still reading it but one more thing to pile on. Your daily WODs (which you rarely do more than once) should be scaled (your best guess) within the time domains we talked about. The time to bust out the hard core "RXs" (if you are able) is during the benchmark / named WODs. Just like Bill, I like to compare my daily times to him and the Mitchells,Patricks, Daves, Matts, Chads, Ollies & Johns of the gym (can't name everyone)that are a bit above or at my fitness level but that is just for fun / icing on the cake. Not the endstate. Competition does make it fun, but in my view, save that for the benchmarks.
  15. Phillip B Reply
    Shane, there must be some mistake. I didn't see my name on your list.
  16. Patrick L Reply
    A quick thought... I agree with the idea of scaling down a WOD in order to fit it into the stated timeframe. It is true that many people strive to do Rx, many times to their detriment. (Myself included) However, there are times that one needs to push themselves to the limit. A great analogy is that every race car driver sooner or later smashes into a wall...because they are training on the edge. Sometimes in CrossFit we are afraid of failure...because who likes to fail? Although one may scale down (the majority of the time) to make a WOD more effective, make sure you scale up (Rx) when the time is right...although you may hit the wall, it will be keeping your training on the edge where you need to be.
  17. becky Reply
    aw, fun discussion board - i miss you guys! i have been doing amrap sneezes 24/7...working those endurance muscles :)

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