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The voluptuous Cindy…

The voluptuous Cindy…

Brandon, Wes, Doug, and Jon after meeting Cindy.

Brandon, Wes, Doug, and Jon after meeting Cindy.

Warm-up: The Happy Warm-up

MetCon – Cindy:
AMRAP in 20 minutes of
5 Pull-ups
10 Push-ups
15 Air Squats

Finisher: Hip mobility, foam roll, and stretch

It’s only right we do an AMRAP with three bodyweight movements after all of our strength work this week.  And so our new cycle begins with Cindy.  For those that did not get to baseline it today, you will get to meet her in all her beauty tomorrow.  For those that were heartbroken by Cindy today, we will have a delicious couplet for tomorrow’s workout.

So let me take a moment to discuss quality of movement since we are about to embark on a month long cycle chock full of a lot of bodyweight movements.  Hopefully I’ll have some type of argument here that will appeal to you.

For the mathletes: Let’s say Megatron is doing 100 pull-ups for time.  Megatron is a strapping young buck who weighs in at 200lbs and can actually do 100 pull-ups in a reasonable amount of time.  So we measure Megatron’s center of mass when he is at a full hang on the bar and measure again when his chin is over the bar.  His center of mass is displaced 2ft during a pull-up from bottom to top.  A 5th grade education tells us that Megatron, upon completing his 100 pull-ups, does 40,000 ft lbs of work (force*distance*repetitions).  That’s a lot of work for anyone.

But if Megatron shorts his pull-up range of motion by even 4in, the work output drops precipitously.  That 4in that he leaves at the bottom of his pull-up is magnified over and over for 100 reps.  His work output has just fallen to roughly 33,320 ft lbs.  I would posit this drop in work to be significant – can you argue that position?

For the competitor: Megatron is a fierce competitor.  Every time he enters CrossFit Ktown, he heads straight over to the vertical boards to see what kind of times were put up yesterday and thus far today.  He holds himself to a high degree of quality when it comes to range of motion, and therefore he expects everyone else to play by the rules set forth by Ktown’s coaches.  If the other names on the board don’t hold themselves to this same degree of quality, there is no way to compare his time to the rest.

For the performance chaser: Megatron has been running triathlons for several years now and is looking to improve his times.  He comes in the gym three days a week looking to improve his VO2 max, lactate threshold, and a number of other markers relevant to fitness.  Megatron gets it though.  He knows to be the best at something he has to put the work in.  He also realizes that doing half air squats and not swinging the kettlebell fully overhead will only hold him back.  Because he knows that full range of motion elicits the most work which in turn brings forth the greatest performance improvements, Megatron strives to do every rep perfectly regardless of fatigue.

Hopefully one of these arguments is germane to your situation.  It’s a bit hackneyed, but you’re only cheating yourself when you cheat a MetCon.  Whether you “forget” a rep here or short your range of motion there, it is only setting YOU up for failure.  Don’t let competition destroy your quality of movement.  It’s hard to compare future times in your workout log when you cheated your previous time.  Be honest.  When a coach gives you the standard, hold it.

In respect,
Coach “full range of motion” G

By | 2017-04-25T14:40:20+00:00 July 30th, 2009|CrossFit Ktown Knoxville, Uncategorized|8 Comments


  1. Brandon July 30, 2009 at 4:56 pm

    Yeah yeah, you Push-Up Nazi you…

    I’m just kidding, thanks for “pushing” me to improve my push-ups (get it? yuk yuk…)

    P.S. I am going to start referring to you as Coach “full range of motion” G at all times now.

  2. Jessie July 30, 2009 at 5:22 pm

    I agree that everyone should strive to get this full range of motion. I know sometimes with push-ups (or other exercises), not everyone can get the prescribed range, but once it’s attained, never short yourself of good form. True, by cheating that half an inch here or there you can get a better time, but does that really matter for the sake of what CrossFit is all about? If our goal is functional fitness, then I think not. If I’ve ever complained about a “range of motion” critique from you coaches then I APOLOGIZE! It won’t happen again. :-D

  3. Coach G July 30, 2009 at 5:55 pm

    Haha, I saw it all day, Brandon. Good intensity today, next we’ll clean up that technique…

  4. Brandon July 30, 2009 at 6:16 pm

    Ey so what’s the WOD tomorrow … ;)

  5. forrestlong July 30, 2009 at 7:10 pm

    dood…im so confused right now. i dont fall into any of groups??? are you mad at me bc i like strict pull ups grant?

  6. crossfitktown July 31, 2009 at 5:53 am

    and btw Forrest, I believe you had some issues about 2 months ago with full ROM ;)

  7. Doug July 31, 2009 at 9:23 am

    I hate to miss that wod but I have to do the second heavy lifting deal today. And cheating reps is lame!

  8. forrestlong August 1, 2009 at 7:01 pm

    dont get mad just bc me and opt rep out to fast for you…no disrespect, thats just how we do

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