Friday 121109

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50 Wall ball shots, 20#(14#)
5 Rope climbs, 15′ 
40 Wall ball shots, 20#(14#)
4 Rope climbs, 15′ 
30 Wall ball shots, 20#(14#)
3 Rope climbs, 15′
20 Wall ball shots, 20#(14#)
2 Rope climbs, 15′
10 Wall ball shots, 20#(14#)
1 Rope climb, 15′

Compare to 110324.

Post times to comments and BTWB.

I wonder what’s going to happen to these new ropes sitting on the ground. Maybe tug of war?

Velocity and Force

Imagine a mountain bike for a moment.  On your bike, you have different gear ratios.  The lower the gear the faster you can pedal (velocity), because it is easy to push the pedal (force).  One the other hand, the higher the gear, the harder it is to cycle your pedal (force increases), but the RPM of the pedal declines (velocity decreases).  

When it comes to working out, consider how velocity and force mesh with each other according to movement patterns:

1.) High force, low velocity (think of your 1RM deadlift or back squat).

2.) Moderate force, moderate velocity (Perhaps the thruster weight you would use  for “Fran.” You can move this weight moderately fast.)

3.) Low force, high velocity (imagine a pitcher throwing his best fastball).

Each of these force/velocity ratios listed can affect you in dramatic ways, providing that you give maximum effort.  Therefore, we try to train all three.  In doing so, we raise the level of all three.  We aren’t just able to deadlift or back squat more over time; we are also able to run a faster 100m dash, row faster, do “Fran” faster… you get the point.  The key is maximum effort.  A common adage is that the results we see from CrossFit are from: 1.) Intensity, and, 2.) Adaptation.  The different stimuli that comes from the force/velocity ratios listed above are certainly forms of exercise that force our body to adapt.  But without intensity, a low force, high velocity movement becomes a low force, low/moderate velocity movement.  It’s not as hard,  the stimulus lessens, the results come slower.  Why is performing with max intensity hard? Because it hurts!!  But after we see the results, and after seeing the amount of force and velocity that we can apply to various objects and exercises increase, it certainly makes it worth it.  So come one, come all.  Let’s suffer together.

OUTSIDE WODs on Saturday!  We’ll be meeting at the Curtis Park for classes at 10am and 11am for a special WOD designed by a PRO to get you ready for ski/snowboarding season!  Don’t miss it!

Also, the Halloween costume votes have been tallied.  Winners are…….the Hamburgler, Where’s Waldo, and Gangnum Style.  You know who you are, check in with Rachel for your prize!

 

━ Past WODs

Wednesday 240320

As many of you have noticed, MBO is no longer available. We are switching to Beyond The Whiteboard for scheduling and membership charging...

Wednesday 240103

Bring a Friend Week(s) Starting January 15th and running through January 27th, we will be having Bring a Friend Weeks. If you have friends...

Sunday 230917

Every minute on the minute for 25:00 Minute 1 15 Calories on the rowerMinute 2 10 Toes to barMinute 3 15 Calories on the bike...

Saturday 230916

With a partner With a 22:00 5-10-15-20-25Power snatch 135#(95#)15-12-9-6-3Ring muscle ups Run 200 meters together after each set With the remaining time:Build to a heavy power snatch Scores =...

Friday 230915

Every 2:30 x 54 Front squats*Use the back squat weight from 090823For time:50 Wallballs 20#(14#)Row 250 meters20 Ab mat sit upsRow 250 meters35 Wallballs...
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