Thursday 110915


For time:
20 Muscle-ups
25 Lowers from an inverted hang on the rings, slowly, with straight body and arms
30 Ring handstand push-ups
35 Ring rows
40 Ring push-ups

Post time to comments.

Jonyean, consistent with his fitness even with two small bambinos, have you ever caught the pass off by Jonean and his wife Danielle?  It's epic and shows a true dedication to their health!

Why does CrossFit work?

The easiest answer is that it works because it is empirically driven.  It's evidence based, if something is proving not to work, we change it.  In that way, CrossFit continues to evolve with the discovery of best practices.  CrossFit doesn't say our way is the best and only way, it says here is what we have found works.  Try it for yourself and let us know your results.

CrossFit also works because it has a plan.  Have you ever heard, "If you don't have a plan, you plan to fail?"  Fitness works the same way and CrossFit's plan is to increase work capacity across broad time and modal domains.  

There has never been a clear definition of fitness before this.  If you look up the definition of fitness it states being in good shape or physical condition.  What does that mean?  It's hogwash.  If you had to explain that to an alien, their first question would be, "what is good shape or physical condition?"  Now how do you answer that? "You know, good shape". Then the alien thinks; like a star, circle or a square shape?  You can see that is not a very scientific definition.  In order for something to be scientific it must be measurable, observable, and repeatable.  "Good shape" is not any of these.  However, increased work capacity across broad time and modal domains is very much measurable, observable and repeatable.  Why do you think we do all those benchmark workouts?  Why do you think we harp on you to log your loads and times?  We want to know what your work capacity is, whether it has increased or decreased and if you can do more faster.

Let's break this plan down.  Increased work capacity is the ability to do more work; lift heavier things, run faster, hit harder.  Across broad time; now that is why we want "Fran" to be short and intense and "Murf" to be longer and enduring.  If all of your workouts took 20 minutes or longer, you wouldn't be stressing all your oxygen pathways.  We want capacity in short, medium and long distances.  Modal domains, this means we want it all.  We want to be able to run 10 miles and back squat 300lbs.  We want to be able to do anything that comes our way, ANYTHING!

So the next time someone asks you why CrossFit works, tell them it is because CrossFit has increased your work capacity across broad and modal domains.  Can they say that about their fitness program?


  1. Danielle :

    Go Jon!! Our next goal is to wall ball the kids as a pass off :-).

  2. Is it too late to join the rowing team competition? If not, I would like to do so!

  3. Jim Duwve :

    Meadows maade a fool of me today. After yesterdays hot dogs and cupcakes with the pbar ascents and ring swings I had a heck of a time with MU’s today. Subbed HSPU for ring pushups. 46:09

  4. Jordan S :

    Yes I would also like to join the rowing comp please!

  5. Hanna K :

    Now I know why it’s called Meadows – you have to be in your happy place to get through it LOL

  6. JJ :

    2k row
    75 wall balls 6#
    50 kb swings 12kg
    Thanks for the partner Munns!

Speak Your Mind