Tuesday, August 2, 2011
A scene from the Team Final. Video here. (44 minutes)
Workout of the Day
1000 meter row
45 pound Thruster, 50 reps
Post time to comments.
Some thoughts on the Team Final.
I thought the event was a fantastic test. It consisted of 6 athletes, 3 women, then 3 men doing a relay race consisting of each doing one of the benchmark "Girls" workouts.
First, CF ATL needs to be in this picture next year.
Second, notice in the photo that the girl in lane 4 is still on WOD 1, "Elizabeth," 21-15-9 of cleans and ring dips, while the team in lane 1 has already made it to WOD 5, "Diane" 21-15-9 of deadlift and handstand push-ups. It took the girl in lane 4 over 20 minutes to complete the workout, by which time the team in lane 1 had completed all 6 events. It was painful to watch. Almost all her dip attempts ended in the position seen in the photo, not fully locked out in arm extension, and each time the judge very correctly said, "No rep." My guess is that back home at her gym, that rep does count, and therein is the lesson: don't count the rep unless it is done absolutely correctly with full range of motion. "Almost" and "close enough" don't count. Aside from cheating yourself (you will only develop strength in the range of motion you use), your game won't hold up in competition. In addition, whether you count these "almost" reps or not is a test of your character, and we want you to pass this test.
Third, as you can see in the early part of the video, one reason the girl in lane 1 gets through "Elizabeth" so fast is that her range of motion is only a few inches on the dip, actually very much less than the range of motion of the poor girl in lane 4. But she does meet the competition standard for how far to go down at the bottom of the dip. How? Because of a silly competition standard. The standard is that the elbows go above the shoulders at the bottom of the dip, and Lane 1 gets there simply by tilting her shoulders forward until they go below her elbows. This is analogous to worming your way up on a push-up. As long as this remains the standard, our competitive athletes should learn to use this shortcut in competitions, but the standard for a complete dip at our gym will be that you can tickle your armpit with your thumb at the bottom of the dip, and full lock out at the top. If your "Elizabeth" time goes from 3 minutes to 10 minutes because of this, TFB.