1 Minute of Pull Ups
1 Minute of Kettle Bell Swings
Each Round will last for 6 minutes-after the run if there is time on the clock you can rest the remainder of the 6 minutes. Score the time each round takes you and your number of reps.
We all want to get better. Here is how.
“I want pull ups sooo bad!” I hear it all the time. It is a good thing, that people want to get better at CrossFit and become stronger fitter and more capable. It can be frustrating however if you are missing any of the components that will contribute to the skill you wish to acquire. The following is from the earliest Crossfit Journals by the founder of CrossFit Greg Glassman. Essentially this is referred to as what is called “The CrossFit method.”-the same method that if followed will allow you to achieve the fitness goals you set. I am going to interject some things as we go-ready?!
First here is a simple pyramid graphic that shows the basic concept. Every good building needs a foundation and so does every good athlete. A poorly constructed foundation will result in collapse if the integrity of the structure is tested. So lets look at all the levels.
What is the CrossFit method?
The CrossFit method is to establish a hierarchy of effort and concern that builds as follows:
1.Diet – lays the molecular foundations for fitness and health.
You become what you feed yourself with. Healthy foods=healthy you. Good nutrition=good performance. This is the basis for everything-the notion that you can eat whatever you want and just exercise it off is totally false. Notice that diet effects you on a molecular level. What materials are you building with? You can’t get away from the fact that your health energy, and abilities are limited by how well you fuel yourself. You want your pull ups sooo bad? This is the first place to look.
2.Metabolic Conditioning – builds capacity in each of three metabolic pathways, beginning with aerobic, then lactic acid, and then phosphocreatine pathways.
I am going to take some liberty here and just focus on one aspect of met-con. How’s your breathing? This is a big piece of what constitutes met-con. So you hate to run,row,practice double unders etc. Sorry but this is step 2. You get your nutrition in order and then build the lungs to be able to complete a 20 minute WOD.
3.Gymnastics – establishes functional capacity for body control and range of motion.
“Finally! Exercise! But where are the weights?” You may say. Well being able to properly complete a full range of motion squat-is the first step before putting weight on your back. Doing a push up, dip, lunge, sit-up, air squat, pull-up, pistol, handstand push up, jump, muscle up, rope climb- with control and full range of motion -are required skills for developing well rounded fitness. How well do you do with these?
4.Weightlifting and throwing – develop ability to control external objects and produce power.
You’ve conquered all the other white belts and you are now ready for the next level. Weightlifting. Doing cool stuff like getting your own body weight or multiples of it in various lifts like squats, cleans, presses, deadlifts, & snatches. Or getting proficient with the kettlebell or medicine ball all are part of the fun in the weightlifting category.
But truthfully this is the pinnacle for most of us. The importance of having developed the 3 required levels underneath this one will plague you if you’ve tried to jump ahead. That would be like living on a 3rd story that has weak spots in the floor-sure up your nutrition and master the basic gymnastic movements-then worry about getting that quadruple body weight deadlift.
5.Sport – applies fitness in competitive atmosphere with more randomized movements and skill mastery.
This one makes perfect sense. On a larger level we have professional athletes-especially CrossFitters-who have to have exceptional ability in all four developmental levels of the pyramid to make it into the arena. This is a small percentage of the world’s population. For the rest of us a practical way to look at it is that the workout of the day is our sport. Hopefully I don’t need to explain to you that other members of CrossFit Cape Cod are not your opponent. We get motivation from each other-sure-but no one ‘looses.’ That said how you play the game is a lot more important than the numbers you put up. I’m going to yell this one so that everyone hears it, beacuse its important- THE WEIGHT MEANS NOTHING IF YOU ARE NOT DOING IT RIGHT!!! You are just going to hurt yourself. Also, your time is nowhere near as important as correct movement and full range of motion.* Of course, have fun and enjoy the process. Figure out-likely with the help of a coach-where you are and work at your full relative intensity,based on your current levels and goals. Take care of the basics and enjoy the success that comes from having a solid foundation. Follow the CrossFit Method and be patient, you won’t have to wait long to achieve a fit capable athletic you. And the final word from Coach Glassman-
“We don’t deliberately order these components but nature will. If you have a deficiency at any level of “the pyramid” the components above will suffer.”
From The Free CrossFit Journal Article FOUNDATIONS
*Only WODs and lifts that are witnessed by 2 members or 1 trainer and deemed acceptable are going to make it on the records board. DO NOT write yourself on the records board.