CrossFit East Decatur - A CrossFit Affiliate exercise gym located in Decatur, Georgia, a neighborhood of Atlanta

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Tuesday, May 22, 2012

By Shana A. | May 22, 2012

Someone needs a new handle on Disqus. #notfatshuck.

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CFED WOD
4 rounds for time:
21 Push Press (w:55/65 m:75/95)
15 Burpees
9 Dumbbell Swings (w:30/35 m:45/55)

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Lose your dreams and you might lose your mind.
- Mick Jagger

SCORES:

Mollyh

nice picture mike. and agreed. time for a new disqus name!
http://profiles.google.com/rlevkov Roy Levkovitz

Keep the name, change the Phat.
Coach Erinn

Shoutout to the 9am class; thoroughly enjoyed our “Girls Time” today … And Shuck, let it go. #Seriously
Amy K

Good to meet you Erinn!
Harrie

Agreed, very fun group this morning!
Harrie

What Molly said. Most definitely.
Myesha

Ditto!
Anonymous

I’ve been thinking that exact same thing for quite some time now! Great shot, Mike!
Anonymous

Great to see your name on the board again!!
Lauren M

It looks like there is a 15 min time cap on this wod. I’m just curious, what is the thought process behind this? I’ve noticed several wods over the past couple months have time limits. Thanks!
http://www.facebook.com/jonathan.beckner Jonathan Beckner

Just like a marathon has a different stimulus from a sprint, so do crossfit WODs. If a distance considered to be a sprint takes as long as a marathon to run then the distance is too long. If a weight/rep scheme meant to be a sprint takes as long as a marathon, then either the weights are too heavy or the reps are too many.

Make sense?
C. Luke

Mike is my hero…….. P.S Daphanie is a beast!
Lauren M

Thanks for your response. I guess I dont understand why it’s programed “for time” but then potentially you wont have enough time to finish the wod.
Anonymous

I think the challenge is figuring out what weights to use, which is kinda difficult if you’ve never attempted the workout. That dumbbell clean/burpee workout from last week is a great example. I had no clue what to use. I came nowhere near finishing, even though I felt like I didn’t really rest all that much. So – would I have gotten more work done had I used a lighter weight, stopped less, and finished, rather than using heavy weights and coming up short? I’m fairly certain I got a ton of benefit from that WOD regardless…
http://www.facebook.com/jonathan.beckner Jonathan Beckner

The “Rx” and “RxG” mean absolutely nothing in the grand scheme of things. There is always enough time to finish the workout if you choose the appropriate weights. Sometimes those weights are what we suggest via Rx, sometimes they are less.

The point of the time limit is so that you don’t get too far out of what we feel is the appropriate metabolic pathway. By going heavy and long you may feel like a champ but I guarantee you aren’t getting a better workout than your buddy who went just heavy enough to challenge themselves but never stopped to rest and think about what they’d gotten themselves into.
http://www.facebook.com/jonathan.beckner Jonathan Beckner

Also, a good example of this is Fran. The first time I did it it took me 27 minutes. Fran is supposed to be a sprint. 27min is slower than my 5k run which is def not a sprint.

I went too heavy.
http://amyeellis.com Amy Ellis

So if I’m understanding correctly the idea is that this and other WODs like this are ‘for time’ and the 15 min cap is intended to guide you to pick appropriate mods. So, it is for time (you stop when you finish the prescribed number of reps/rounds as opposed to amrap), but you should be able to finish in under 15 minutes. Right?
Anonymous

Both of your replies explain it perfectly… Thanks, Jonathan!
http://www.facebook.com/jonathan.beckner Jonathan Beckner

Yes, ma’am.
Anonymous

So if somebody finishes in 7 minutes they went too light?
http://www.facebook.com/jonathan.beckner Jonathan Beckner

maybe
Anonymous

OK, now I’m a little confused. Ha! I mean, I coulda finished that dumbbell clean workout in 4 minutes or less with 10 pound weights, but what kind of workout would I have gotten? Pretty much just a buncha burpees…
http://www.crossfiteastdecatur.com Unicorn

The point of the time cap is two-fold. 1. Keep the athletes working in the appropriate time domain.
2. Ramp up the intensity by increasing the incentive to finish the workout.
Jonathan is correct when he says the key to this is proper scaling.
Intensity is possibly the single most important variable when considering athletic progress – so, in many cases it’s better to go a little light and crazy fast if you are rolling on the floor gasping for air at the end.
How many folks felt cheated after that pullup/slam ball workout last week? My bet is nobody. And NOBODY used more than 30 pounds… just as an example.
http://www.crossfiteastdecatur.com Unicorn

Ant, you are over-analyzing!
Anonymous

Yeah, you’re prob right… ha! When I come in, all I wanna do is to work hard the whole time and achieve as much as I can in the prescribed time, of which I have very little outside of work… Didn’t mean to throw a wrench in the works… Sorry