Sunday, July 20, 2008

FINAL TEN MINUTE TEST

Choose one of the following exercises (which you have not already chosen in past weeks) and perform for max reps in ten minutes:

KB SWINGS
BOX JUMPS
DOUBLE UNDERS
MUSCLE UPS
TIRE FLIPS

Post reps for score.

CFJ welcome to Matt, friends of Tyler & Brandon. Matt worked 'Cindy' and completed 13 hard rounds...great job, Matt!

6 comments:

  1. CrossFit JAX20 July, 2008 14:13

    Justin KBS 200
    Ryan KBS 186
    Mack KBS 153
    Cory KBS(35#) 109
    Colleen KBS(35#) 145
    Steve F KBS(35#) 220
    David R KBS(35#) 142
    Jeff DU's 166
    Caleb KBS 181
    Brandon JUMPS 214
    Tyler JUMPS 180
    Lesko DU's 320
    Sam DU's (single) 416
    Amber KBS(35#) 153
    Todd JUMPS 208
    Meg KBS(35#) 160
    Russ DU's 452
    Solista DU's 472

    ReplyDelete
  2. CrossFit JAX20 July, 2008 14:44

    Christian KBS 136

    ReplyDelete
  3. solista20 July, 2008 15:35

    When you only have one opportunity or only ten minutes you need to milk it for all that its worth. The old days of going to the gym and milling through the machines at your leisure are long gone. If you give it everything you've got then you should have no regrets when it's all over. After every workout everyone either knows whether or not they needed to rest as much as they did.
    Some people did the same test two weeks in a row and scored much better the second time. This is a predictable response as some try to pace themselves and test the waters the first time. Life doesn't always afford second chances. Go hard the first time. The worst words you can utter: I could've done more." If you were working until failure then you were right. If you took unwarranted rest then you probably could've squeezed out a few more reps. Don't be afraid to go somewhere you have never been.

    Good job on the site Dragon!

    ReplyDelete
  4. Anonymous20 July, 2008 16:33

    great job today... i was so humbled by those kbs, they almost knocked me literally on my a**. as the time between "keep going!" and fatigue grew closer and closer together i was thinking if i should have formed some sort of strategy... but there really isnt one. i am one of those who regretted rest. at the time, your body tells you that rest is the only way. after the ten minutes, my mind was telling me that perseverance is the STRONG way. mind over body, as always its a mental game. i learn a lot every day from watching others plow through impossible workouts with little to no rest. wish i could pick that skill up through osmosis!

    so as we can all see, ryan is really struggling with the zone. ryan, anything you need from us we are here for you baby!!! :)

    again, good job everyone!

    ReplyDelete
  5. Anonymous20 July, 2008 20:30

    This was my first 10 minute test, and I'll toss out my input (which is directed at most of the timed workouts):

    Go for broke. Don't plan your rest or effort levels the first time.

    This is defeating the purpose of CrossFit, which prepares us for the unknown and unknowables in life. The only time that I would recommend introducing strategy and pre-planned rest is when there is a sufficiently challenging benchmark that you are gunning for. Too many people "Game" it the first go around, and end up short changing themselves.

    A better reason to strategize is to challenge yourself to a performance result that seems improbable, or impossible. Towards this end of the spectrum, you begin to challenge your limitations...and there is no greater benefit to CrossFit than actively acknowledging and then systematically removing your limitations.

    Back to strategy. To increase your performance, remove the barriers that limit your success. Force yourself to ONLY take rest if you are reaching muscular failure, or the limits of your aerobic capacity...dont rest till you cant move the load, or you cant breath.

    Remove all those little hangups that cost you time and reps. Plan your move between exercises so that you don't waste time in transition. Poor grip or torn hands can also slow you down. Use tape, chalk, gloves, mixed and hook grips to remove that barrier (I wish I had thought to use the hook grip today on KBS, definitely would have increased my reps). And of course, focus on your skill work and technique during the warm-up to build proper muscle memory. Efficient technique moves more weight, and faster!

    Sunday group is definitely one of my favorites.

    Have a great week!

    ReplyDelete
  6. solista20 July, 2008 21:48

    Great discussion here. Brings up another point about programming. It is important get comfortable operating in the red. There is an art to becoming comfortable while uncomfortable but it is a little painful. We specifically plan workouts that are designed to be done in the red zone. For example, most of the descending sets, i.e. 10-9-8..1 when two movements are coupled are designed so that intensity can be turned up while fatigue sets in. The descending numbers accommodate this approach. Most of these workouts are considered sprint workouts and they should be strategy free. On the other hand if you do a workout such as russ, a cfjax special, you will want to work so that you don't miss any muscle ups. Crossfit agoge did this workout and their two top guys didn't miss one muscle up because they pushed it but stayed out of the red. Zach and I, however, got slower times and probably had 10 misses in addition to the inordinate amount of m-ups required. Misses in this case have an exponential effect causing more misses and lots of wasted energy.
    Thanks for the good input. I welcome other experiences, strategies, and lessons learned. Remember that this is an open source game.

    ReplyDelete

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