WOD:
Deadlifts & Running

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The one the only! This was a killer work out, for those who did Angie yesterday, and for those who enjoyed the weekend!! Both were feeling the pain! We have some good times people really gave it their all yesterday, way to go. Congrats to those who started the first Ramp Up program here at FallOut CrossFit. You guys will be amazed at the improvements that you will see!! We can’t wait for you to join us in the regular WODs when you have completed the program!! We are currently taking reservations for next months Ramp Up. Emails us for more information or stop by the gym. Start date for Octobers Ramp Up program is TBA.

Fran 21-15-9
Thrusters & Pull Ups

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Death by Pullups, pushups, situps, and squats!

Alot of UPs and some squats! Painful stuff, but lots of fun for those that made it. We weren’t going to have class today so for all of you who missed out don’t feel so bad. You’ll be plenty suprised today, and probably wishing you had had one less cheat meal over the weekend. Morning classes are underway now, so make sure you are signing up for those if they are going to work out. And starting today is our first Ramp Up class for the season. We will be having 3 brave souls starting the journey into CrossFit. Can’t wait to see the progress they will make in just 4 weeks!!

WOD:

Angie:

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This was a great way to finish off the week! Nothing like having making it past 3 CrossFit Girls in 1 week. I hope that everyone has a fun and safe Labor day weekend. If you go to the scheduler I have post that we will be closed on Monday, for the holiday. But, Matt Petersen offered his services and will be in the gym if anyone is interested in coming in for a workout. Thanks alot! I may be in for the 5:30 class, but I may be out of town. We didn’t get any pictures for yesterdays workout but that doesn’t mean there wasn’t any hard effort!

WOD: Elizabeth

21-15-9

Cleans

Ring Dips

There is a lot of conflicting information as too if these cleans need to be full squat cleans or power cleans. Here is my take on the whole thing:

The whole point of a CrossFit workout is to have the intensity. Intensity gets you the results that you want! And ultimately the beginning and the end of each work out is the same. Get the weight from the ground racked on your shoulders standing completely upright. If you can do squat cleans and keep your intensity high great, I encourage you to do squat cleans, if you do power cleans you didn’t do it wrong you just did it different. You cant compare someones time who did squat cleans vs power cleans because they are two different workouts. With that being said; you shouldn’t be competing with anyone other than yourself!! You are here to make yourself better, not to beat that guy/girl! So do what is going to make you a better CrossFitter overall! Competition is great, and it drives us to try and be better, but remember why you are getting better.

Adrian Bozeman summed it up good in a forum I ran across:

“Ask yourself at the end of a sub 5min. power clean elizabeth if it was cheating. Did it feel like cheating? Did Greg A look like he was ‘cheating’ in the workout vid. posted a few days ago? I think not.

The only time this becomes an issue is when you’re comparing your score against others. If peson A does squat cleans and person B does power cleans, there are obviously going to be some time differences, however neither version of the workout is cheating…it’s just a different version of the workout.

Do them both. Do them both in the same workout (7full, 7power, 7full etc.) Try to get them all faster/better/smoother…ask yourself if you are training to get better at the test or if you are training to get better. There is a difference.

Remember: “mix these elements in as many different combinations as creativity will allow”.

Have fun!”

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There is nothing gently about rowing here at FallOut CrossFit. We row hard and fast and it looks like everyone sweat there butts off yesterday! Great work!

Rowing technique

Rowing, like most of the exercises employed by Crossfit, is a compound movement that requires aptitude and competence in each of the ten components of fitness. Rowing is an excellent metcon activity, employing vast amounts of muscle mass and moving it through a wide range of motion. In addition, the movement requires co-ordination, balance, rhythm and synchronisation in order to be effective and efficient. You can be strong and have bad form and get your butt kicked by someone with excellent form.

The fundamentals of the rowing stroke are relatively simple to grasp, but true mastery requires hours of practice and refinement. Rowing technique is critical to producing successful results. It is not an exercise that can just be ‘muscled’ through with grunt work and this is especially true of any distance greater than about 500m. This is because rowing inefficiency quickly exhaust the short-term energy systems (ATP-PC and glycogen). Therefor your 500m capacity is very often a poor predictor of your 2000m capacity.

The Recovery is very important!!

Believe it or not, this portion of the stroke is an opportunity to rest. Contrary to what you might think, it is not a race to get back to the catch as quickly as possible. Elite rowers will spend more than 60% of their time in ‘recovery’ over a 2000m race. Here’s the proof – at a stroke rate of 34 spm (strokes per minute), a world-class rower will execute the drive and finish of a stroke in just .6 seconds, leaving roughly 1.1 seconds before the next stroke is due. That is rest time. Use it.

The recovery is the reverse of all the movements that have gone before it. During the drive it went: legs, back then arms. In the recovery its reversed: arms away, back follows and finally your legs compress. This process should be slow and controlled. You don’t want to be racing back into the catch position. The more ‘reverse’ momentum you generate during the recovery, the greater the load on your quadriceps and glutes when you engage for the drive again at the catch. Try and be slow. If you’re working anywhere near as hard as you should be during the drive, you’ll be thankful for the break here.

Most Common Mistakes

• Rowing with bent arms or bent wrists
• Leaning back too much, drawing the handle too high – BAD
• Shooting the slide
• Opening the back angle to early
• Breaking the knees to early on the recovery – BAD
• Over reaching at the catch
• Not being relaxed
• Not maintaining adequate pressure on the foot stretcher
• A pronounced handle thump at the finish

WOD: Row for time: Must finish in 25 minutes

Adapted from CrossFit Victoria.