180607 - Soapbox Thursday

IMG_4967.JPG

What is CrossFit? 
The organization's own definition is: Constantly Varied, Functional Movement at High Intensity. 
Let's look at how you're applying yourself to your workout and see if you're meeting the criteria. 
Constantly Varied: we take care of that for you. We give you movements, lifts, skills and drills that change daily, weekly and yearly. Check!
Functional Movement: we also take care of that for you. The exceptions to this are movements that are specific to competitive CrossFit like muscle-ups, handstand walking (although they meet the gymnastic requirements of CrossFit's 10 General Physical Skills) and cardio equipment like the ski erg (unless you're a skier) rower (unless you're a rower) and the airdyne (unless you're a masochist). We use the cardio equipment to help broaden your range of Stamina and Cardiorespiratory and Cardiovascular Endurance, also in the list of 10 General Physical Skills. All those exceptions fit into the model, just not as neatly as some others. Olympic weightlifting is another non-transferable skill, despite you learning how to use your hips for something other than flossing

backpack kid.gif

The critical point is High Intensity. Do not conflate this idea with volume. Unless you are a competitive CrossFit athlete expected to perform at a high level over the course of one to three days (or for some, 5) volume isn't where you should invest your limited energy. Intensity is. 

Intensity in this context is not grunting, yelling, getting red-faced, slamming the bar, doing a 1 rep max or struggling through your first muscle-up. 
Intensity is the output of power over time. The longer you go, the less power you can put out. That's why most of our workouts are sub 12 minutes. Not because we're lazy, but quite the opposite. Because we want you to crush the workout. If you choose weights or skills that prevent you from crushing the workout, you're not doing it right

AMRAPs are great for building intensity, EMOMs not so much. E30s absolutely. 20 rep maxes, for sure. All out sprints, ascending and descending pyramids of movements that you can do for a long time like Russian kettlebell swings, abmat sit-ups, air squats etc. If you can have a conversation in the middle of the workout, you're not doing it right

Bottom line, you have to put in what you want to get out. We do most of the hard part, all you have to bring is the heart. 

SKILL - MU/PU or Catalyst C&J

WOD - 
AMRAP 4: 
5 Burpee Pull-Ups
5 Pull-Ups
10 Heavy Deadlifts (60% of 1RM) 
Rest 2: 
AMRAP 4: 
5 Burpee Pull-Ups
5 Pull-Ups
10 Heavy Deadlifts (60% of 1RM) 

IMG_2739.jpg