You may have noticed that a lot of our recent metcon programming includes barbell movements prescribed at a percentage of a weight used during our regular strength training. This is intentional, and we’re trying to train something specific by doing it. Intensity.
Performing a workout like Fran in 10 minutes, 12 minutes, or more using the prescribed weight is far less powerful and beneficial to you than scaling it appropriately and getting it done in half the time with nearly unbroken reps. Yes, in the former example you did the work, and you get to put a little RX next to your name on the board, but it may not have been the best bang for your workout buck.
We aim to move large loads, long distances QUICKLY. By going for the prescribed weights, and slogging through we achieved the first 2 of these 3 parts. The work (force*distance) is done, but time is an important factor here. To produce as much power ((force*distance)/TIME) as possible we must move fast. Choosing a challenging weight, but making it one that won’t grind your WOD to a halt is a delicate balance to strike, but we’ve been aiming to help you better understand it over the last few weeks, and so far I’m pretty pleased with the results I’ve seen.
Forget the RX for a bit, we’ll take care of the thinking, and stick with us on this pre-scaled adventure.
July 12, 2012
Strength:
Front Squat 4-4-4-4
WOD:
5 Rounds:
8 Thrusters (50% best set front squats, not exceeding 45kg)
12 Toes-to-Bar
Announcements
Beantown Throwdown Mark your calendars for Sunday, August 12th, because we’re hosting our first competition here at CrossFit Fenway. If you’re interested in competing or judging/volunteering please e-mail Eric. Stay tuned for further details as the event gets closer.
Fenway Park Spartan Sprint on November 17th, 2012 the creators of the Spartan Race series are turning Fenway Park into a 1 mile Spartan Sprint obstacle course. It’s in our backyard, and rumor has it another local box is putting a team together, so let’s represent! Kevin Kittredge has agreed to lead the CrossFit Fenway team, so please contact him in the next week if you’re interested. More race details are available here.
Hyannis Hyball Invitational is a charity softball game being put together by CrossFit Fenway’s own Sean O’Connell to benefit the Big Brothers/Big Sisters organization. The event is July 28th at 10 AM in Hyannis, MA, and all of CFF is invited. Please check out HyannisHyball.com for more information.
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Front Squat: 80kg
WOD: 8:00m @ 33.6 KG
Killin’ it 6:30pm! =)
ahem… 6:30am.
FS – 115kg (130kg x 3)
WOD – 8:59 Rx @ 45kg
Nice work 5:30
Front Squat: 55kg not feeling strong on these today…Brooke you already win
WOD: 9:14 RX@27.5kg
You were supposed to rest today!
FS: 75kg
WOD: 6:54 (35kg and KTE)
FS – 130kg
WOD – 11:00 @45kg. Thrusters all went unbroken, T2B (2nd time this week!) plagued me…still proud to now be Rxing wods that include them though.
FS: 55kg for 4, 60 for 3, STUPID.
WOD: 11:43 (35kg)
FS: 48kg (4 rep PR)
Happy with that, but I really want to get all my squats gradually up to 60kg.
WOD: 11:16 Rx@24kg – reripped the same rip – again. I never get rips and once I got one, I rip every time I come in! Yargh!
FS: 100 KG
WOD: 6:54 RX @ 45 KG – had fun chasing Frank.
FS: 45 kg, I know I’ve done over 50, but I spent more time chatting than lifting… oops!
WOD:10:48 w/25 kg