6 rounds for time:
Run 400 meters
Rest 2 minutes
Some Crossfit facts and information to chew on while you run:
“Power: Work done or energy transferred per unit of time; The time rate of doing work.”
Force x Distance = Work
Work / Time = Power
“Intensity: Magnitude, as of energy or a force per unit of area, volume, time, etc.”
Power = Intensity
The simple definition of Crossfit is “constantly varied functional movement performed at high intensity.” Constantly varied? We know this- it's why I spend several hours per week on programming! Trying to keep it fresh, keep it interesting, and keep your body confused (I'm not responsible for your mental confusion). Functional movement? Functional movements are based on real-world situational biomechanics. They usually involve multi-planar, multi-joint movements which place demand on the body's core musculature. Bicep curls = not a functional (not a multi joint movement). Pullups? Um, yes. Intensity, as Freddie from One World puts it, is where the good shit is. You want to lose weight? Intensity. You want to get stronger? Intensity. You want to get healthier? Intensity. Get it? As Crossfitters, you must grasp the fact that intensity is not how loud you yell during your workout. It’s not about throwing up after a workout. Its not about being dizzy and turning bright red. Intensity is achieving the highest power output that you possibly can in a workout.
More to come on these formulas and explanations. So we can work hard AND smart!
Hey- did you guys know that Erik is a certified Crossfit Level 1 instructor? And Renaissance Man? ;)
5 comments:
E'ry body gettin all quiet when it comes down to runnin': wissup y'all??? Where da posts's?
That's funny: I saw a bunch of people come in at 7. What? Nobody wants to talk about it? That's because it's running, and a lot of folks say running sucks; even so, most folks did it anyway, and that's great to see! Mike and Luis blew up the track, but all around people put up some competitive numbers. I think I lost a couple of seconds once - got pushed back by the vacuum created when Nick whooshed by me! Check this out: my fastest rounds were, in order, 1, 6, 5, 2, 3/4 (same times) - I started putting in more effort in those last two rounds! I don't know about the rest of you guys, but it's encouraging to see I'm pushing myself - even a little - rather than just pacing it in the end (so what if I didn't blow it up yesterday?! That was yesterday man!). Now all I have to do is get the jet pack shoes Luis and Mike wear.
And now, time for thum Co-vah-thi-ay, and a lady.
Love the post, Jenn. Well worded. Fabulous :)
Didn't do the running today - but I went snowshoeing for a few hours. That definitely counted for something. If only for some mental replenishment! Oh, and after 2 days of snowboarding, I've still got 3 or 4 days ahead of me to tear up the mountains! Cool thing is... I'm not sore at all! CrossFit has certainly set me up to be able to handle any extended physical challenge - rock on. Oh, my neck is sore. Bit of whiplash from some sweet spills :)
Way to crank out those runs, Moose!
Good job guys!!!
MikeV 1:21/1:26/1:27/1:33/1:30/1:30
Jp 1:49/2:05/2:06/2:19/2:25/2:25
Nick 1:26/1:30/1:37/1:28/1:30/1:23
Orlando 2:00/2:00/1:55/2:09/2:19/1:50
Adam 1:32/1:33/1:39/1:38/1:50/1:40
Moose 1:31/1:45/1:48/1:48/1:44/1:43
Matt 1:50/1:50/2:06/1:55/1:54/1:49
Luis 1:22/1:26/1:27/1:28/1:28/1:23
Nice work today everyone! Run for fun....
Robert 1:20/1:21/1:33/1:22/1:35/1:33
Jose 1:40/1:44/1:45/1:48/1:48/1:47
John 2:17/2:40/3:08/3:03/2:55/3:09
Angela 1:41/1:43/1:44/1:46/1:45/1:44
Jose 1:42/1:46/1:45/1:47/1:47/1:49
Steve 1:48/1:47/1:55/1:52/1:51/1:48
Adrienna 2:04/2:01/2:02/2:09/2:12/2:11
Carter 2:24/2:34/2:56/3:7/2:55/2:30
Sarah 1:41/1:49/2:00/2:01/2:06/1:55
Jason 25# weighted vest
1:35/1:36/1:36/1:37/1:39/1:37
John 1:27/1:28/1:27/1:29/1:35/1:35
Jesse 1:26/1:27/1:36/1:43/1:46/1:39
Cesar 1:37/1:47/2:00/2:01/2:04/2:06
Jeff 3:26/400m(1:25/2:06/1:58/2:25/1:55
Carmen 1:56/1:56/1:57/1:59/2:08/2:05
Veliva 1:53/2:00/2:13/2:16/2:16/2:13
Jahn 1:57/2:03/2:10/2:25/2:16/2:11
MikeV 1:21/1:26/1:27/1:33/1:30/1:30
hey, I'll chime in. Was in San Pedro/RPV all day, so subbed a hilly 9 mi bike ride and 3 hrs. of yoga... my legs were screaming from Monday's workout when the yoga instructor kept telling me to lunge deeper! And today? more squats... yes!!
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