Thursday, September 7, 2017


Functional Human Power Output WOD

3 x 400m Journey

Each journey must carry a different item (bumper plate, dumbbell, med ball, kettle bell). 
Score = (total weight carried)/(time in minutes)
or your "Power Output"

Power = Work/ time. 
Today's WOD is exactly that.  Work is defined by force X distance.  As long as the athlete travels the entire 1,200 meters, they RX the WOD.  The loads and the time are up to the athlete.  Choose the loads and order of what's carried wisely - in a manner to maximize your power output.  Log your result and compare to the next time we do this.
- Coach Travis

 
CrossFit's goal is to develop athletes' capacities to move heavy objects long distances in a short amount of time.   If we had to fill sandbags and build a raft in a hurry, I would want a team of people that are capable of doing a LOT of work in a short amount of time - CrossFitters!
 
Prescription

CrossFit is: “constantly varied, high-intensity, functional movement.” This is our prescription.  Functional move-ments are universal motor recruitment patterns; they are performed in a wave of contraction from core to extremity; and they are compound movements–i.e., they are multi-joint. They are natural, effective, and efficient locomotors of body and external objects. But no aspect of functional movements is more important than their capacity to move large loads over long distances, and to do so quickly. Collectively, these three attributes (load, distance, and speed) uniquely qualify functional movements for the production of high-power. Intensity is defined exactly as power, and intensity is the independent variable most commonly associated with maximizing the rate of return of favorable adaptation to exercise. Recognizing that the breadth and depth of a program’s stimulus will determine the breadth and depth of the adaptation it elicits, our prescription of functionality and intensity is constantly varied. We believe that preparation for random physical challenges–i.e., unknown and unknowable events–is at odds with fixed, predictable, and routine regimens. - Gregg Glassman

 

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