Friday

"Bull in a ring"

Max rounds in 2 minutes of:

5 Tuck jumps

5 Sit ups

5 Thrusters 45#

5 Half burpees

Rest 1 minute and repeat for a total of 5 cycles.

Post total rep rounds to comments.

The Fastest Show on Earth. The first sub 2 minute "Fran" from gregg arsenuk on Vimeo.

Intensity = Power.  Though some critics might pick this performance apart by saying Jason is losing range of motion by going so fast… The fact is, if your form is perfect, you aren’t going hard enough.  Congrats to Jason on an absolutely stellar performance.

Meet us in Commons Park for a free group WOD at 11am.  We will be joined by our good friends from CrossFit 5280 and CrossFit SoCoS, so we hope that you’ll join us too.  Let us know you’re coming by calling us or emailing us.  For those who have always wanted to try CrossFit, this is a great opportunity to come meet some great people that LOVE CrossFit.

Comments

  1. Matt :

    NMFR STA64
    Matt 4.5, 3.5, 3.5, 3.5, 3.5 = 18.5
    Woody 2.5, 2.5, 2.5, 2.5, 2.5 = 12.5
    Daws 3, 2.25, 1.75, 1.75, 2 = 10.75
    This one is a barn burner… but fun!

  2. Evan 5280 :

    Matt and Cherie,
    I so wish I could get there with the rest of the 5280 fam. Unfortunately, I have to pay the guy back that worked for me the weekend of the Level 1 cert. I will have to catch up with you guys another time. I will probably at some point run into Matt on a call or at a hospital or something.
    Take care,
    Evan

  3. Mike P :

    In your opinion what is the difference between loss of form and loss of ROM?

  4. Matt :

    Evan, you will be missed. But we will do it again. Maybe 5280 will invite us to the “new” space hint hint…
    Mike,
    To answer your question, we believe that range of motion is a component of form. Think of form like a series of check boxes that when every box is checked, you have perfect form.
    For a shoulder press, feet under hips – check, weight in the heels – check, low back curve maintained – check, tight midsection – check, hands shoulder width closed grip – check, elbows in front of bar (lower than a front squat pos.) – check, move head out of the way of the bar’s vertical path – check, lock out elbows with active shoulders – check.
    If you miss the last check box, lock out, you cut your range of motion short, therefore form is less than perfect. To reiterate what Coach says; which do you prefer, perfect form or intensity? YES. If you finish the workout with perfect form, ask yourself did I go hard enough? If the answer is no, you didn’t reach your potential intensity. If you didn’t reach your potential intensity, you didn’t necessarily increase your work capacity. If your answer is yes, we love to see it… film it!
    Hope you are well,
    Matt

  5. Chris :

    Hi Matt and Cherie,
    I love the web-site and looks like you guys are kickin some ass out there. Dan and I are starting our workout sessions on November 22. Getting stoked to get CrossFitRC up and running. Keep in Touch.
    Chris Murray
    Chris@crossfitrc.com

  6. Mike P :

    I agree that form can and does suffer when an athlete is pushing at max effort; for example loss of low back curve or weight on the toes. If the athlete is pushing so hard that the movement is shortened ie not locking out at the top of the thruster, not going to 90 on a squat or chin not over the bar on a pull up, then the movement isn’t completed and should not be counted as a rep.

  7. Cherie :

    Mike,
    All very good points and we agree, especially when in a competition (where this debate matters that most). We fight for form and ROM everyday (and I say fight for a good reason, it’s not easy, as a matter of fact it sucks). With that said we can recognize the intense effort in the video. Was the performance perfect, No. Was it even disappointing at times, yes. Yet it was still impressive and showed an amazing level of fitness. Take the butt ball away, make him do strict pull-ups and lock out at the last reps of thrusters and he would still kick my ass.
    Keep the pot stirring Mike, it’s fun to have dialogue about these things.
    Cherie

  8. Corey :

    Hey guys! I may not be able to do all your workouts because of equipment limitations, but I check out the site on a regular bases to see how much better everyone else is than me. You gots some intense peoples! I know I’m not a member, but I made up a workout. Hope you enjoy:
    1 min. of pull ups
    1 min. of push ups
    1 min. of squats
    1 min. of sit ups
    1 min. rest
    repeat for three rounds
    number of reps = score

  9. Mike P :

    I wasn’t speaking about the guy in the video specifically it just got things started. Keep fighting for form and ROM, everyone you coach will love you for it (at some point). And yea, that guy is a stud, no doubt about it. I don’t want to take anything away from his performance it was amazing. Thanks for the feedback.

  10. Alan :

    Mike, As (I think) the first official paying members of Crossfit Verve, Anna and I do love M and C for insisting on good form and ROM! My push-ups for instance, have not only become twice as hard, but also twice as good, because of they are standing over me during a workout and watching my movements. They tell me when my chest and hips don’t make contact with the ground – Or if my back is not straight and hips rising equal with my back. I really beleive that is what you are paying for when you seek out a “personal trainer”! Since doing CrossFit, I have heard several complainers and naggers at the firehouse, griping about how “you can get hurt doing CrossFit”. They always say “Kipping Pullups…that is just a cheating ‘real’ pullup!” With the olympic lifts…form is vital to doing the excercise right, and not hurting yourself. Where as complete ROM might not “hurt you”, but it will “cheat you”!
    My two cents! – Alan

  11. Mike P :

    I too had a simple movement like the push up shredded by my CrossFit coaches. I also am in complete agreement that the real value in a CrossFit coach is that they constantly keep refining your movements to make you better. What can you say to complainers and naggers about getting hurt doing CrossFit. The complainers and naggers who talk shit about CrossFit have either tried CrossFit and got smoked or are to scared to even try the WODs. I don’t follow you when you say “where as complete ROM might not “hurt you”, but it will “cheat you”. ROM is either complete or not. If it is you can count the rep, if it isn’t you can’t.

  12. Cherie :

    Anthony 3,2.5,2.5,2.5,2.75
    Cherie 2.75, 2.75, 2.75, 2.5, 2.5
    Alan 2.75, 2.75, 2.5, 2.5, 2.75
    Zach 3.5,3.5,3.25,2.75,3
    Matt 3.75, 3.5, 3.25,3.25,3.25
    Amy 2,1.75,1.75,1.75,1.75,
    Heather 2.5,2.25,2.25,2.25,2
    Jared 2.5,2.5,2.25,2,2
    “Karen”
    Jason 13:14 (12#’s)
    Baseline
    Cassandra 12:07
    Emmalee 6:58
    Three rounds for time
    Run 400
    50 squats
    Cheresa 12:19
    Mike 15:34
    Nice job to everyone tonight. Thanks for making it so much fun.

  13. Cherie :

    Corey,
    We look forward to the WOD and appreciate the support. We’ll make your WOD on a day you and Tricia can drop in.
    On the intensity, you can’t fool us, we know how strong you are.

  14. J-MAC :

    I know this WOD has come and gone for you but I just finished it and…DAMNNN!!!!
    Started out great then conditioning took its toll. Matt we got to work together again soon. Reps as follows 3,2.75,2.25,2.5,2.5=13

  15. Matt :

    Nice job James. Believe it or not, those are some great numbers.

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