The Fight Gone Bad results are posted onto the forum! Check out how you ranked compared to other teams!!!
It’s not uncommon for you loyal CrossFit Zone clients to seek out the Coaches to ask all kinds of important WOD related questions. With the help of the advice detailed on Crossfit.com HQ, I thought it might be a good idea to post some of the Frequently Asked Questions and address them here for posterity!
One common question that we hear is “Is the WOD enough, or should I be doing more?” Part of the crossfit philosophy includes pursuing/learning another sport or activity, and many crossfitters are also martial artists and competitive athletes in a variety of disciplines. However, if you work the WODs hard, you will find yourself at an improved level of fitness, and for lots of folks, the WOD is their primary “sport.” If you pursue another activity, you will need to make sure you balance your work/rest cycles and be sure to allow for recovery. Sometimes, you will need extra days off, or you’ll have to consider a WOD as “active rest” and perform it at a lower intensity.
There are many different opinions when it comes to the grip people prefer to use during a Pull Up. A common question heard is, “What is the prescribed grip for Pull Ups?” It’s simple. Use whatever grip is strongest for you – palms facing, palms away, palms parallel. You can even mix them up and have one palm facing you and one palm facing away from you.
Most of our clients, especially the new ones, eventually ask us, “What’s with the kipping pullup? Isn’t it “cheating?” There are a TON of discussions about this on the Crossfit message boards. (To read them, you can try searching for “kipping” and “kipping pull-up” via the search function.) There is also an entire Crossfit journal dedicated to the kipping pullup. Essentially, kipping allows more work to be done in less time, thus increasing power output. It is also a full-body coordination gymnastics movement when performed correctly, which applies more functionally to real-life application of pulling skills. Last, but not least, the hip motion of an effective kip mirrors the motion of the olympic lifts/kettlebell swings, adding to it’s function as a posterior-chain developer.
Another random question we often hear on a day involving Kettlebell work is, “What’s a ‘pood?'” A ‘pood’ is a Russian measure used for measuring kettlebell weight; common ones you will see are: 1 pood =36 lbs; 1.5 pood = 54 lbs; 2 pood = 72 lbs. The approximate dumbbell equivalents are 35 lbs, 55 lbs, and 70 lbs.
Many folks need some Olympic lifting grip reminders, and a common questions we hear is, “What’s a hook grip?” It’s really very simple. Wrap your hand around the bar and grab as much of your thumb as you can with the first two fingers.
This last one is a popular one amongst new CrossFitters. They often ask, “What about abs? We never do crunches…” The good news? The abdominal muscles (your “core”)work to stabilize and support the body with most CrossFit movements: squats, deadlifts, the Olympic lifts, burpees, pushups, pullups (especially the kipping variety), etc. These movement patterns place greater emphasis on the abs working in concert with the rest of the body and will result in stronger muscles than the isolation of crunches. Basically, you’re working out your abs without even knowing it!Additionally, the standard CrossFit warmup includes 3 x 10-15 “situps” and those can be whatever you desire, although the full-range glute-ham situp is recommended. Also, there’s always the opportunity to do “Ab 100’s” with a partner after you’re done your WOD!
I hope that helps answer a few of your burning questions! Remember: if you have any others you would like answered, you can always post them to our website Forum. Look for the “Ask A Coach” thread, and fire away!
Buy In- 3 x 10 ring inverted rows, 15 bodyweight squats
- adjust difficulty of ring rows to comfort level
WOD – “ImPRESSive Rowing”
1. 12 minutes to get a 10RM in the press AND 10RM in push press
2. 4 x 1min rows for max cumulative metres traveled
Add the weight of your press and push press together then add all the metres traveled over all of the rows to get your score.
Cash Out – Sideways limbo contest – shuffling and head ducking allowed, no crossover steps – go one way through and then back the opposite way to clear the height
_ _ _ _
100 Day Burpee Challenge:
Burpee – 2
Buy In – 3