Tuesday 101214


Complete as many rounds as possible in 20 minutes of:
10 Push press, 115# (75#)
10 KB Swings, 24kg (16Kg)
10 Box jumps, 24" (20")

Post rounds to comments.

Have you bought all your presents?

Can’t breath… Must get one more rep…

Ever catch yourself thinking that.  We all have, so why is it we “can’t breathe”  Why is it that these WOD’s bring us to our knees?  We can break it down by how effective you breathe. 

The muscle’s you use in your body to breathe consist of: diaphragm, the internal and external intercostal muscles, the muscles between your ribs.  With the inhalation and exhalation of a breath, these muscles expand and contract to allow your lungs to inflate and exchange oxygen.  When you are breathing hard in a WOD and it feels like no matter how hard, or how deep the breath you take it never seems to be enough.  This could be labeled as Respiratory Muscle Fatigue (RMF).  

RMF occurs when your respiratory muscles have reached fatigue stage during periods of prolonged and maximal exercise levels.  Think of it this way: When you are at a high level of exercise, your cardiac output (blood flow) increases to exchange oxygen and carbon dioxide faster in your lungs.  Thus you have less cardiac output for the rest of your body.  Included in that are the respiratory muscles which will then increase RMF.  Just like your shoulders are “destroyed” by HSPU and shoulder press, your respiratory muscles are “destroyed” by an increased respiratory rate.    

So how do we reduce RMF?  Do you remember when you first started CrossFit, after every WOD you would have a side ache or numbness in your arms or legs.  You were in a version RMF.  If you have kept records of your progress while CrossFitting, you have noticed an increase in reps and decrease in times.  You are increasing the amount of work you are able to perform before you go into RMF.  So keep up the good work and don't resist breathing hard and fast.  


  1. robyn :

    Hey 5:30 and 6:30 classes from monday, i had my verve sweatshirt with me at the beginning of class and then took it off after warm-up and when i went to grab it, it was gone. Did anyone maybe grab the wrong sweatshirt by accident, mine is a men’s medium and I have my initials R K-B or just K-B on the underneath side of the tag?

  2. Slaughter :

    loves me some named WODs.
    Didn’t post yesterday – but Catherine is definitely badass… She inspires me constantly.
    and breathing sucks…

  3. Matt :

    Great post! Train your lungs – I love it!

  4. Andy :

    McKenna, can you please confirm whether or not that scarf induces Respiratory Muscle Fatigue (RMF)?

  5. Thanks Slaughter! 🙂 You’re pretty freakin’ badass yourself! You leave it all out there, every time. Everyone does as a matter of fact. It serves to inspire me every time I look at the previous classes WOD times/etc. Makes me reach farther. You guys rock. Period.

  6. Joylyn :

    20 min AMRAP: 10 PP 75#, 10 KB Swings 1pood, 10 box jumps 20″
    11rds + 2 PP
    No stepdowns, all PP and KBS unbroken

  7. CueBall :

    Is it RMF when you see that hottie and get that pain in your side or numbness in limbs????

  8. Cherie :


  9. Mas :

    WOD- 10rds +10 reps

  10. Great site you have here but I was curious if you knew of any discussion boards
    that cover the same topics talked about here? I’d really love to be a part of online community where I can get comments from other experienced people that share the same interest. If you have any recommendations, please let me know. Kudos!

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