Tuesday, May 22, 2012

Hip mobility with band, 1 minute each
10 PVC dislocates
Rack mobility, 30 seconds each

5 Rounds of:
2 Squat clean and jerks, rest 60-80 seconds between sets

Use 80% of your 1 rep max for all sets.  If you are still learning, don’t worry about the weight, focus on the movement first!

Three rounds for time of:
15 foot Rope climb, 5 ascents
185 pound Back squat, 25 reps

*15 minute cut-off

Cool down:
Row 500 meters
10 Wall extensions
Hip mobility on box, 2 minutes

Coach’s corner.

Mechanics. Consistency. Intensity.  This is the bread and butter of what we do day in day out.  Let’s just revisit the concept of intensity, and specifically, perceived intensity for a moment.  Intensity as we define it is equal to average power (force x distance/time).  In other words, how much real work did you do and in what time period?  The greater the average power the greater the intensity.  It’s these variables that will get you fitter faster and not volume, duration, heart rate or discomfort.  You simply have to do more work in less time.   Intensity is relative to what you are capable of and you mustn’t get ahead of yourself and try to do Fran rx’d if your max thruster is 95 pounds and you can’t do a kipping pull up.  Not only will you need a calendar to record your time, but you will have missed the whole point of crossfit’s most infamous met-cons.  While the majority of us scale workouts because we have to just to get through them, we want you to scale with the intention of completing the wod at full intensity relative to the intent.  In today’s case, it’s a 15 minute or less workout, so scale accordingly!

Here is a fun little tool to calculate power output.  In my example I entered that I performed 30 cleans at 95 pounds in 3 minutes with a power output registering 142.15 watts.  In the other example I did the same thing but took twice as long, 6 minutes with a power output registering only 71.08 watts.  But I can pat myself on the back for doing it rx’d, right?  Incidentally, performing 30 cleans in a blistering time of 1:15 would have yielded a power output of 297.4 watts.  In the end, intensity is a truth only you will know based on your output.

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