Wednesday, April 29, 2009

3467318019_88bcc25c0d
Dale Saran of CrossFit HQ visiting last week

Workout of the Day

Make Up Day:  Make up a missed workout.  Make up your own workout.  Or try this:

"Fran"
21-15-9
Thruster 95 lbs
Pull-ups

Recent Posts
Showing 17 comments
  • Ken
    Reply

    Brent – thanks for the comment yesterday, I appreciate it. I do hope you compete next year!
    Steve: As far as programming long workouts you are right they cannot run tons of heats, but there are choices that include long runs mixed with weights, etc that would work. Some workouts had a 20 minute cutoff anyway, so the heats went kindof long anyway. Not sure why many qualifiers had all short ones. I think a 5 min, 10 min and 20 min triplet would be perfect for testing the entire range or WODs that come up on the main site and for adhering to the crossfit foundations.
    One thing I found interesting was this in the crossfit foundations: “Our athletes are trained to bike, run, swim, and row at short, middle, and long distances guaranteeing exposure and competency in each of the three main metabolic pathways.” I am not sure all of the top crossfit athletes from last years games really can do those four things at all three distances well. But some can, and they may not have placed as high last year. People like Speal and OPT are great at short workouts but don’t die at the long ones like others may. There seems to be a trend in qualifying workouts to just increase the difficulty by incorporating more difficult and heavy olympic lifts, but I have not seen the difficulty in biking, running, swimming, and rowing ramped up accordingly. In fact, things in that bucket have been made easier across the board.
    As much as it would have been tough, I would have loved to see a swim workout at the qualifier (Rob, I know you agree). There was a pool there. The suicide runs were cool, but in the end they did not distinguish much.
    Dan mentioned that he thinks it will be interesting to see how the different regions do, and I agree with him. I think the regions that send the most balanced athletes will do the best (I thought the Great basin WODs were the best designed personally, and I think those three athletes will do very well regardless of if the WODs are long or short). Sure one of them is Speal….easy prediction. But the great basin qualifiers had two short and one long workout, two tough olympic lifts, 800 m runs, etc.

  • Ken
    Reply

    PS: And throwing a 1000 meter row at the beginning of a workout is not a good plan it does nothing but make people wait an extra 4 minutes to see the rest of the wod. I think the way to do a row is like Jeff Tincher did. Simply a 2000 meter row for time. No one will game that row, there is nothing after it!
    PSS: YES i am still pissed, dammit!!!!

  • Matthew Queen
    Reply

    My only small disagreement here is that a row at the beginning of a long workout is a great way to ensure that all of the athletes are properly warmed up before their heat. This wasn’t a big problem at the qualifiers this year, but I remember at the SE Challenge it was easy to warm up, get delayed, and then walk into a workout cooled down.

  • Matthew Queen
    Reply

    Fran: 5:52
    FINALLY SUB SIX MINUTES! I’d love to try this baby again when I’m at 100%. Still recovering from the weekend.

  • BMW-CFATL
    Reply

    Let it out brother!
    🙂

  • BMW-CFATL
    Reply

    Monday’s WOD, 11:09
    5 Rounds for time:
    95# SDHP, 21 Reps
    Ring Dips, 21 Reps

  • BMW-CFATL
    Reply

    Rippetoe Quote of the Day:
    Soy milk is essentially Coffee-Mate laced with estrogen, and is best left to vegans and other socialist vegetarian types that can’t bring themselves to eat the completely natural-for-humans flesh of our friends the Animals but who have no trouble with slaughtering trillions of our other friends the Plants and processing — in gigantic factories run by multinational corporations with shareholders that eat meat themselves — very selectively chosen components of their poor little bodies into gooey shit that humans have never had an opportunity to adapt to digesting.
    Why, eating such material, with its high levels of isoflavones, touted by gynaecologists as tantamount to Estrogen Replacement Therapy (ERT), will make you grow boobs, and this will screw up the clean lines of this fine young man’s Under Armor.
    I recommend against it.

  • Ryan Cook
    Reply

    Monday:
    Ran 2 miles 16:36
    3 rounds
    95 # SDHP, 21 reps
    21 Pull ups
    Tuesday:
    Ran 3 miles 25:02
    Shoulder Press
    Ended at 60k

  • Heidi_CFATL
    Reply

    Same WOD as Brent,
    Monday’s WOD, 16:11 I think, it’s within a few secs..
    5 Rounds for time:
    65# SDHP, 21 Reps
    Ring Dips, 21 Reps, small red band

  • Charlie_CFATL
    Reply

    Rows are strange. They are very uneconomical for the amount of energy you put in vs the improvements you get in time.
    For example, in fight gone bad, you have 1 minute to row (assuming you are strapped in and the thing is on the second the next round starts). An average Row during a FGB is around 15, depending on what order you start in. Putting very little effort into the row yields a score of about 10, but leaves you in much better shape for the next exercise; while putting in an extreme effort will yield about 20 and leave you dying on the next exercise. So there is a 10 point difference in busting your ass, vs resting on one of the fight gone bad stations. Compare this to a highly economical exercise like push press, where the difference can be 40 points dependent on your effort, and it’s clear that trying hard in rowing may hinder your overall score.
    But on the flip side, if you are going for the best possible score you are going to try as hard as you can on the row, as well as other events. And in cases like the grinder, if you bust it on the 500m row you have possibly a 20 sec head start on someone pacing their row.
    Also, nobody likes doing 2k rows.

  • Ken
    Reply

    Charlie – I totally agree with what you said here. With that, rowing can matter or be a good thing to program if paired the right way with another exercise or in a circuit when 20 seconds may matter…Or maybe at the end of a workout….
    brent, what, did it seem like I was venting…jk…

  • VAS
    Reply

    I’m surprised no one’s been complaining about the scoring system. I didn’t like the scoring system and I didn’t even compete. Let me give you an example.
    Let’s say 10 people do a workout. There’s a 9 way tie for 1st place with a time of 5 minutes and the last person, we’ll call him Mike, get’s 5:02. Logically the 9 get 500 points each for 1st and Mike gets 10th place (not 2nd) with a score of 454.
    Next workout, Mike beats everyone, finishing in 7:52, while the second best time is 10:00 (490 points). Mike gets his 500 points and is still no where near 1st place, even though he is in first place by time.
    Clearly this scoring system doesn’t reflect the margin of difference between competitors. It nicely prevents a specialist from winning the entire thing by being exceptionally good at only one workout. But there were 4 workouts at the quals, not 2, presumably to make the competition as broad and specialist-proof as possible (and according to Ken they still didn’t do a good job of encompassing everything).
    Stupid Florida and their Nascar

  • BMW-CFATL
    Reply

    That is exactly the problem. Another good example is someone who dominates an event and wins by 5 minutes over the next competitor. He might as well have coasted and finished closer to the second place guy and saved some energy for the next workout.
    There was no advantage to build that much of a cushion in a points system. In a four workout event, he could blow away another competitor in two events but finish a second behind him in two other events and end up in a tie.

  • VAS
    Reply

    Wow Heidi, thats pretty fast for that workout
    (you, too, Brent)

  • kba_cfatl
    Reply

    21-15-9
    20kg drop squat snatch
    ctb pullups
    24:37

Leave a Comment