I agree 100% with each and every word written. Which is against my nature, I generally like to disagree with at least part of something. but not this.
This article is well timed with the current "growing pains" we are experienceing as a group here at "the shop"
and yes, not only do I like what Twight is selling, but in case you were wondering, I drink a lot of Flavr-Aid (the harsh-tasting alternative to Kool-Aid) as well.
Set your standard. Stick to it. It's either a pullup or a chest up. State that before the fact. As far as the other movements, reps done with incomplete ROM do not count.
Obviously as fatigue sets in, form may start to fail. Maybe your lumbar curve slouches a little in a squat, or your heels come off the ground. This is acceptable in order to maintain a high power output. But form is not the same thing as ROM. ROM is constant.
Make no mistake. Intensity is key. Intensity is exactly equal to power. Power=Weight x Distance/Time. How fast can I move this bar that far?
This is the reason we program very few WODs at PSG with a time domain greater than 20 minutes. You can maintain a much higher power output in WODs like Fran or Grace, than say The Filthy Fifty.
The guy with the higher power output wins...every time.
I think this is a good conversation regarding "work output". Bruce brings up something very important that we all need to remember and that is INTENSITY. He also has very good points and clarifies the situation nicely with his comments regarding form vs. ROM
I agree 100% with each and every word written. Which is against my nature, I generally like to disagree with at least part of something. but not this.
ReplyDeleteThis article is well timed with the current "growing pains" we are experienceing as a group here at "the shop"
and yes, not only do I like what Twight is selling, but in case you were wondering, I drink a lot of Flavr-Aid (the harsh-tasting alternative to Kool-Aid) as well.
Set your standard. Stick to it. It's either a pullup or a chest up. State that before the fact. As far as the other movements, reps done with incomplete ROM do not count.
ReplyDeleteObviously as fatigue sets in, form may start to fail. Maybe your lumbar curve slouches a little in a squat, or your heels come off the ground. This is acceptable in order to maintain a high power output. But form is not the same thing as ROM. ROM is constant.
Make no mistake. Intensity is key. Intensity is exactly equal to power. Power=Weight x Distance/Time. How fast can I move this bar that far?
This is the reason we program very few WODs at PSG with a time domain greater than 20 minutes. You can maintain a much higher power output in WODs like Fran or Grace, than say The Filthy Fifty.
The guy with the higher power output wins...every time.
In my opinion ;)
I'd be happy to play the devil's advocate!
ReplyDeleteLIP SERVICE
5 Sets
ReplyDelete500M Row - 10 Burpee/Pullups
500M Row - 10 Pullups(Thanks "Kip")
500M Row - 10 KB Swings @ 70#
500M Row - 30 Floor Wipers @ 115#
500M Row - 10 Dips(Thanks Rookie)
Total Time 27:46
Slosh Pipe - 1:54 (Then destroyed the slosh pipe - oops)
Throw up - +/- :15sec (Looked like stew, but guessing it was combination of Red Bull, Beef Jerky, Pizza, and Special K (Protein +)
I think this is a good conversation regarding "work output". Bruce brings up something very important that we all need to remember and that is INTENSITY. He also has very good points and clarifies the situation nicely with his comments regarding form vs. ROM
ReplyDeletePENALTY WORKOUT
ReplyDeletethe icecream and cookies last night was not worth what I went thru or what I will likely go thru the next two days. my quads are DONE.
10 minutes on the C2, #10
- 2455 meters
- 160 calories
- 2:02.2 split
it sucked! I hadn't rowed on #10 that long for at least a year. it took all i had just to hang on for the last 3 minutes
then:
100 burpees
10 each round starting each 1:30
total time 14:03