Tuesday, August 2, 2011

2011-07-314777 A scene from the Team Final.  Video here. (44 minutes)

Workout of the Day

"Jackie"

1000 meter row
45 pound Thruster, 50 reps
30 pull-ups

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.

–Dan

Recent Posts
Showing 14 comments
  • Jason Whitaker
    Reply

    Very keen observation on ROM. I know that I need to improve it in my own WODs. I also agree that ATL needs to be represented in ’12.

  • Mackenzie
    Reply

    Well said, Dan, and something I need as a constant reminder. Just because someone gets away with a poor standard, doesn’t mean you should hold yourself to the same one. As much as would love for Elizabeth to be power cleans and Isabel to be power snatches on our board, I appreciate the challenge and know that at the end of the day, a full squat clean/snatch will only make me a better crossfitter and ultimately more proud of what I have accomplished (and quicker if I come across a silly competition standard).
    And CFATL will effing be there next year. 🙂

  • Bethanie
    Reply

    Hey guys, who is putting together an RX team for the Atlanta affiliate league in the fall? I’m thinking that this will be a good/fun way for me to start making my way back into training and would love to be on a RX team. let me know!

  • Ayeong
    Reply

    Let “TEAM PROJECT 2012” commenced immediately.

  • Ryan Tyler
    Reply

    you mean Elite, don’t you?

  • Bethanie
    Reply

    No, I mean rx.
    Sent from my iPhone

  • RyanJ_CFATL
    Reply

    Because Baby G will be in Elite.

  • Ayeong
    Reply

    Bethanie
    I am coordinating a list now. The Affiliate League changed some team rules — more flexible now. Yes, there’s a team in need of members. I will pencil you in.
    I am about to send out an email to all new RX/Elite teams today.

  • Way Joe
    Reply

    Looks like we’re going to have a lot of teams.

  • Stephanie E
    Reply

    So I know I haven’t been an active member of CFATL for the last 8 months or so, but I am planning on coming back in the fall once I settle in to my new job. Could you please include me in the email? I’m not sure what the affiliate league is all about but I’d definitely be interested in getting involved in the CFATL community again.
    [email protected]

  • Ayeong
    Reply

    I love this!!

  • Ayeong
    Reply

    CFATL Affiliate League Teams Update
    As of today, there will be 2 Elite teams and 3 Mixed/RX team competing for Fall 2011 Affiliate League Games. I will be posting the team info tomorrow at the gym’s white board. Please initial your name so that I know you are 100% committed to your team. Returning teams — you don’t have to initial anything. Just enjoy reading the list.
    There are still plenty of room to create more teams. If interested, do sign up. The official registration deadline is Aug 31, 2011. However, I have an early deadline imposed to CFATL. Just check out the post tomorrow. I know my team is READY to train for this competition.
    Everyone say…. HARUMPH! Three times.

  • Way Joe
    Reply

    What a boss gym. 5 total teams. Bossfit Atlanta 1 through 5.

  • Giselle Bell
    Reply

    Sounds like fun, I want to play. Would you ideally have to be able to do Rx to join a team?

Leave a Comment