Increased Capacity

Every CrossFit workout can be analyzed to determine the power output.  How much weight was moved?  How far was it moved?  How fast was it moved?  All of this data can be observed and measured as we strive to increase work capacity.  Improved performance reveals increased work capacity, which indicates improved fitness.  When taking on a workout you’ve done before a faster time is not the only way to demonstrate these improvements.  If you’re using more weight, a higher target, or less assistance, that much more work was done.

Speaking of increased capacity and doing work, beginning tomorrow, Tuesday, September 7th, we’ve got 10 classes a day Monday through Thursday, with increased class sizes on Fridays.

September 7th, 2010

Strength: Press 5-5-5-5-5

As Many Rounds As Possible in 10 Minutes:
10 Front Squats (60kg/40kg)
10 Box Jumps, 30″
10 Pull-ups


Fight Gone Bad has raised more than $2 million in its first four editions. This year LIVESTRONG, Wounded Warrior Project, and the CrossFit Foundation are benefiting from the fundraising efforts. On Saturday, September 25th we’ll be running our heats. CrossFit Fenway has raised a combined $5,531. Register today, and join the fight as part of the CrossFit Fenway team.

The Red Sox are at home, so there’s no free parking available at CrossFit Fenway during Tuesday evening classes.

  18 comments for “Increased Capacity

  1. Justin S.
    September 7, 2010 at 8:45 am

    5 rounds Rx. a very sluggish return from vacation but great to be back. nice to see shawn back in at 5:30!

    • yosh
      September 7, 2010 at 3:37 pm

      Glad your back bud, nice work!

  2. Shrujal
    September 7, 2010 at 9:14 am

    Press: 45kg – getting weaker…need to focus on this movement
    WOD: 4 rds + 8 reps (Rx except that I did the FS out of a rack..still can’t clean)

    Welcome back JS…and Haley, your pull ups are getting pretty awesome!

    • Haley
      September 7, 2010 at 10:55 am

      Thanks, Shruj! I’m glad you were there to witness my one and only real chest to bar pullup haha

      Press: 45kg (47×3)
      WOD: 3 rounds + 15 reps Rx … had serious issues with that 30″ box today

      • CJ
        September 7, 2010 at 12:56 pm

        I second that motion… 30″ box beat me up

    • Yosh
      September 7, 2010 at 11:16 am

      Shruj, nice work man!

      • Shrujal
        September 7, 2010 at 12:17 pm

        Yosh, I’m thinking you’ll get a 6 on this one – make us little guys proud!

  3. Nathan
    September 7, 2010 at 9:33 am

    Press: 55kg, 60kg (4)
    WOD: 4 rounds Rx

    Apparently 4 was my magic number today. Nice job on the WOD, Shruj.

    • Shrujal
      September 7, 2010 at 10:55 am

      Thanks Nate, except I don’t know that I would have gotten 4 Rds if I had to clean the weight…definitely jealous of your press #’s

  4. Jen K
    September 7, 2010 at 10:48 am

    Press: 32kg – my previous one rep max was 30, so I’m feeling pretty proud of myself!
    WOD: 3 rounds + 23 @ 30kg

    • Shrujal
      September 7, 2010 at 10:57 am

      Jen, nice work, going up in both weight and reps is a solid improvement!

    • Yosh
      September 7, 2010 at 11:18 am

      I second that, what a great progression!

  5. CJ
    September 7, 2010 at 12:54 pm

    Press 4 sets of 5 failed on the last with 135#

    WOD: 4 rds rxed

  6. Dan
    September 7, 2010 at 2:04 pm

    Press: 52kg (failed at 55 x 2)
    WOD: 3rds 6 reps Rx.
    I completed 2rds in under 4 minutes, and then was out of gas. Not very happy. Would like to see this one again.

  7. yosh
    September 7, 2010 at 6:45 pm

    Press: 50kg (55kg 3 reps)

    WOD: 4 rds + 1 front squat
    Really pumped I was able to move the weight.

  8. Eric P.
    September 7, 2010 at 7:00 pm

    70kg press
    5rds plus 3front squats rx

    my only mission today was to keep up with Justin, i tried to “game” today’s workout, but it really got the best of me.

    Yosh wasn’t doing butterfly pull-ups – they looked like humming bird pull-ups – he was flying and suspended in mid-air – very impressive today!!!

  9. Nick
    September 7, 2010 at 7:06 pm

    38kg! Getting back up there!
    And WOD: 3 rd.s + 10 + 10, @45kg. Yeah, once again, those box jumps were rough.

  10. Brian K
    September 7, 2010 at 9:19 pm

    50kg press, 3 rds + 1 rx’d.

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