Wednesday 140122

For time:

Handstand walk 100 meters

If you fall, restart at the point of contact furthest from the finish.

Post time to comments and BTWB.

Logan and Melanie, a happy CrossFitting couple.


Exercise Principles That Make CrossFit Work ~ Luke Palmisano

Why does CrossFit work? What can you do to make it work better for you. There are fundamental principles for getting swole that you can consider. Funny (or possible not funny) that I found these principles on blog for body-building. Cos’ truly, if you want to get your swole on, your true swole on, you just go to bodybuilders, the true swole peeps. Bringing swoleness to new levels, previously unseen in CrossFit gyms!!

I digress. Onto the principles. 

  1. The Limit Factor. An exercise is most effective for the targeted body area if that body area/part is the one that gives out first. Example: If your grip gives out on pull-ups before your arms do, then your improvement on pull-ups (which targets the back and lats) will be limited until your grip improves. Luckily, CrossFit is so diverse that our limiting factors are targeted more than we think, leading to a generally strong person. 
  2. Compoundness. Compound exercises are superior to isolation exercises. Makes sense, right? CrossFit has an expression for this: compound yet irreducible. This isn’t to say that isolation exercises don’t have a place from time to time in your workout regimen. But isolation exercise supplement compound exercises, not the other way around. 
  3. Range of Motion: You want healthy joints? Move them through their full range of motion. Can’t move them through a full range of motion? Then it’s time to get your stretch on. Getting healthy range of motion also adds to the benefits described in principle #2.
  4. Tissue Stress Distribution. The more the targeted area is stressed, the better that particular exercise. This is really important for bodybuilders. If they are working on their biceps, then a bicep curl would be better than a bent over row. For CrossFitters? We want to get it all swole. So we focus primarily on compound movements. Where you feel stress, however, is a good indicator of whether you are doing the workout correctly. If you are doing deadlifts, but feel it primarily in your lower back, you may need some further interaction.
  5. Dynamic Contraction. I’ll straight up quote this: “Exercises that consist of an eccentric and a concentric portion are superior to exercises that are purely isometric, concentric, or eccentric… Long-term studies that measure increases in cross-sectional area (muscle mass) consistently support this concept.” So, according to this writer, a “dynamic” contraction includes both the concentric and eccentric portion of the movement. “These types of movements allow for higher force production.” We are ALL  ABOUT force production.
  6. Strength Curve = Resistance Curve. Sure, you’re strong. But at what point do you give out? What point do you fail? You may be strong, but can you do a chest-to-bar pull-up? Belly-to-bar? Are you able to handle resistance that matches your strength? Or do you fail at movement, that, theoretically, you should be strong enough to handle? If so, your strength/resistance curve ration needs improvement. For many of us, this ends up being a mobility issue. Good thing we work on that.
  7. Microloadability. Baby steps. We incrementally move our weights up. This is progress. In CrossFit we look at work capacity over broad time and modal domain over years.  Slowly increasing your weights over time is is measurable evidence of your health. Being creative with how this is handled will keep your body guessing as it is constantly varied. 
Full credit for this material can be found here. It’s an interesting read. 

For those interested in being considered for the CrossFit Verve affiliate team, you must sign up by the 25th of January for our in-house competition. If you need more information, email

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