Friday 120928

For time:

10 – 8 – 6 – 4 -2 reps of 2-for-1 Muscle ups, extra dip
2 – 4 – 6 – 8 – 10 reps of Front squats 155 (105#)

Post times to comments and BTW.

Jen looking calm and determined in the throes of thrusters with “Jackie.”

Wikipedia defines Range of Motion(ROM) as: “the distance that a movable object may normally travel while properly attached to another object.” Seems fitting that we use the term full Range of Motion in CrossFit as it pertains to this definition. When we talk about full ROM, we are training our muscles to perform at their fullest potential. The only way your muscles will learn and be stronger is through full ROM.

Lets break down the definition shall we….

“The distance that a moveable object may normally travel” = think of this as it pertains to the shoulder press.

“moveable object” = the bar or load

“distance” = from your shoulders to overhead.

“Normal travel” = the straight up path that your head would accommodate for by moving back and out of the way.

“while properly attached to another object” = could be thought of as your humerus, radius, and ulna connected to your scapula and ligaments that keep the head of the humerus in the shoulder socket.

So in the world of full Range of Motion, we would want your shoulder press to start at your shoulders and move upward in as straight line and end at the top with elbows fully extended and shoulders into you ears to support the weight. If you were to practice so-so Range of Motion, you would settle for: elbows mostly extended and no support from you shoulders. Nay I say! Your muscles do not want you to settle. They want to be used from end to end. So think of the little guys(i.e. muscle fibers) that help you achieve so much in your life, and don’t settle.


  1. Scotty :

    Just clarifying for those of us at the station, but do you guys want 2 dips at the top of each muscle up?
    Thanks Scotty

    • CrossFit Verve :

      Hi Scotty,
      Yes, after you dip out of your muscle-up to a lockout, add an additional dip at the top. Good luck and have fun! Let us know what you think……..oh by the way don’t forget to take a rest day someday! (I saw your BTW notes!)

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