james 105# 5:03/2:03 dr. j rxd 2:42/ :51 andy d 95# 8:08/ 6:52 cory 75#/15# 6:09/9:56 kyle 75#/jpu 7:22/3:17 david r 95# 8:20/1:44 owedubb rxd 11:45/1:34 jeff 115# 4:35/1:59 russ rxd 2:58/1:24 brandon 115# 8:04/4:49 kibbee 115# 5:30/4:39 zach rxd 2:35/1:07 meghan 95# 6:39/4:10 cav 115# 12:34/1:48 todd g rxd 9:15/3:25 christian 5:02/1:08 jv rxd 8:32/1:08 tracie 65# 9:30/4:15 chris j rxd 6:54/1:44 jabari rxd 4:54/4:27 troy 11:54/5:45 solista rxd 2:23/2:12 caleb rxd 5:28/2:40 jon 115# 6:07/1:01 swaygo rxd 2:48/1:10 lesko rxd 5:05/1:40
It is better to do as prescribed (rx'd) and take longer than scale it down and have a faster time. Only caveat is that form must be acceptable. If you can do one then you can do 30. Getting faster is the easy part but get too fast and compromise your strength. Ask catchme about this. Get your running shoes ready!
being able to move a load/weight as much as possible over a certain distance in an efficient manner is one of the staples of crossfit. how much did you move? how far did you move it? how many times did you move it and how long did it take you? aside from these questions, one must also ask if it was moved in an efficient, effective and safe manner. why is this important? so that we can continue to do more work in the same amount of time and so that we can do it safely so we don't injure ourselves - longevity via proper form & technique. in the crossfit sense, we do all of this in order to better our OVERALL levels of fitness - the 10 general physical characteristics of cardio-respiratory endurance/stamina/strength/power/speed/flexibility/agility/accuracy/balance/coordination.
so having said all that, if one were capable of moving a certain object (load/weight), from here to there (distance), for either time or frequency then you would think you would want to work as HARD and FAST as you are capabilities allow you.
for example, you and a friend are each given the task of loading 30 boxes from the garage floor to the bed of the pickup truck as quickly as possible. its a race to see who can load the truck the fastest. each box weighs 135 pounds. your buddy thinks 'speed' and starts taking out items from the box to make it lighter, so that he can get a faster time than you and 'win the race' even though he is capable of loading a 135 pound box. you on the other hand, decide to leave the box as is and do the 'work' as prescribed. it takes you friend just under 4 minutes to load 30 boxes and it takes you well over 8 minutes. time-wise, clearly your friend moved faster. but did he work harder? who do you think worked the hardest? who do you think has gotten stronger after doing the work? who do you think capatilized and benefitted more from and enhanced their 10 general physical characteristics of fitness? who do you think, in the long run, will get bigger-faster-stronger results?
crossfit is the super-duper no-bullshit way of getting fit fast. in order to get those results and fully reap these benefits, you must work hard in both load/resistance and intensity. unless you have an injury, not up to speed health-wise, or not yet have the strength to do the workout as is, then you have no excuse. you should have the form and proper technique already down for every movement. that is priority one. if your form sucks, then you shouldnt even think about increasing the load.
james 105# 5:03/2:03
ReplyDeletedr. j rxd 2:42/ :51
andy d 95# 8:08/ 6:52
cory 75#/15# 6:09/9:56
kyle 75#/jpu 7:22/3:17
david r 95# 8:20/1:44
owedubb rxd 11:45/1:34
jeff 115# 4:35/1:59
russ rxd 2:58/1:24
brandon 115# 8:04/4:49
kibbee 115# 5:30/4:39
zach rxd 2:35/1:07
meghan 95# 6:39/4:10
cav 115# 12:34/1:48
todd g rxd 9:15/3:25
christian 5:02/1:08
jv rxd 8:32/1:08
tracie 65# 9:30/4:15
chris j rxd 6:54/1:44
jabari rxd 4:54/4:27
troy 11:54/5:45
solista rxd 2:23/2:12
caleb rxd 5:28/2:40
jon 115# 6:07/1:01
swaygo rxd 2:48/1:10
lesko rxd 5:05/1:40
It is better to do as prescribed (rx'd) and take longer than scale it down and have a faster time. Only caveat is that form must be acceptable. If you can do one then you can do 30. Getting faster is the easy part but get too fast and compromise your strength. Ask catchme about this. Get your running shoes ready!
i couldnt have said it any better.
ReplyDeletebeing able to move a load/weight as much as possible over a certain distance in an efficient manner is one of the staples of crossfit. how much did you move? how far did you move it? how many times did you move it and how long did it take you? aside from these questions, one must also ask if it was moved in an efficient, effective and safe manner. why is this important? so that we can continue to do more work in the same amount of time and so that we can do it safely so we don't injure ourselves - longevity via proper form & technique. in the crossfit sense, we do all of this in order to better our OVERALL levels of fitness - the 10 general physical characteristics of cardio-respiratory endurance/stamina/strength/power/speed/flexibility/agility/accuracy/balance/coordination.
so having said all that, if one were capable of moving a certain object (load/weight), from here to there (distance), for either time or frequency then you would think you would want to work as HARD and FAST as you are capabilities allow you.
for example, you and a friend are each given the task of loading 30 boxes from the garage floor to the bed of the pickup truck as quickly as possible. its a race to see who can load the truck the fastest. each box weighs 135 pounds. your buddy thinks 'speed' and starts taking out items from the box to make it lighter, so that he can get a faster time than you and 'win the race' even though he is capable of loading a 135 pound box. you on the other hand, decide to leave the box as is and do the 'work' as prescribed. it takes you friend just under 4 minutes to load 30 boxes and it takes you well over 8 minutes. time-wise, clearly your friend moved faster. but did he work harder? who do you think worked the hardest? who do you think has gotten stronger after doing the work? who do you think capatilized and benefitted more from and enhanced their 10 general physical characteristics of fitness? who do you think, in the long run, will get bigger-faster-stronger results?
crossfit is the super-duper no-bullshit way of getting fit fast. in order to get those results and fully reap these benefits, you must work hard in both load/resistance and intensity. unless you have an injury, not up to speed health-wise, or not yet have the strength to do the workout as is, then you have no excuse. you should have the form and proper technique already down for every movement. that is priority one. if your form sucks, then you shouldnt even think about increasing the load.
but what the hell do i know?