Thursday, September 3, 2009
Workout of the Day
HQ WOD is Run 5K
CF ATL WOD is
Four rounds for time of:
30 Wall-ball shots
Run 400 meters
Wall-ball with 20-pound ball. Post time to comments.
The Wall Street Journal reports that many former competitive endurance athletes have had to reduce intensity as they age: Older, Wiser, Slower. As might be expected, their definition “intensity” is muddled, and seems to mean a high heart rate. But there are major problems with heart rate as a measure of intensity. Golfers have high heart rates when the stakes are high. Race car drivers have also very high heart rates. CrossFit has a different definition of intensity. Intensity = force x distance ÷ time = average power. For more on this subject, read the CrossFit Journal article: Understanding CrossFit.
“But no aspect of functional movements is more important than their capacity to move large loads over long distances, and to do so quickly. Collectively, these three attributes (load, distance, and speed) uniquely qualify functional movements for
the production of high power. Intensity is defined exactly as power, and intensity is the independent variable most commonly associated with maximizing favorable adaptation to exercise. Recognizing that
the breadth and depth of a program’s stimulus will determine the breadth and depth of the adaptation it elicits, our prescription of functionality and intensity is constantly varied. We believe that preparation for random physical challenges—i.e., unknown and unknowable events—is at odds with fixed, predictable, and routine regimens.”