Warm-up: The Happy Warm-up
MetCon – Cindy:
AMRAP in 20 minutes of
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.
Coach “full range of motion” G