Freddy C from CrossFit One World had a great post this week that was featured on the affiliate site. In it, he discusses how full range of motion (ROM) affects your power output.
A huge part of achieving maximum work (Force x Distance) is to move in the full range of motion (ROM) of the movement. We accept some flaws in your movements when you are “going for it.” The occasional chin not getting over the bar during a pull-up…. The bar not totally overhead on a press movement….The hip not below parallel on any squat movement…..Or the how about the push-up not chest to deck or with the arms not fully locked out. That shit drives me crazy when I see it! A few missed reps is gonna happen even to the most elite of Crossfitters. Also, sometimes the ROM in any given movement might be tinkered with for scaling purposes.
If you are throwing full ROM out the door right at the beginning of your workout so that you can get a better score, you are cheating yourself. This is even worse if you are posting a time on the board and ten times worst if you are bragging about your time. In those cases it is worse because you are cheating those who look at your score. I haven’t seen this happen too often at our gym, but it does happen.
Yesterday, Forrest mentioned to me that he wanted to ensure his times were legit and asked to be told when his reps don’t count. While we trainers try to keep an eye on everyone’s form and cue proper movements, we can’t and don’t catch everything. If you want to see if you’re truly performing up to par, feel free to ask for the extra level of scrutiny as Freddy suggests:
Want an eye opener? Ask someone to judge your reps during a workout. You have your judge count for you. Your judge will not count any weak ass reps! The judge will tell you when you are done with the required amount of reps…
…I challenge all of you … to turn down the intensity just a tiny bit and concentrate a bit more on full range of motion. The payoff in the long run will be huge.
WOD – 6.18.09
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total to comments.
I didn’t say “I want to make sure my reps are legit”. What I said was “I want to make sure my pecs are the s@!t”
Something tells me that I may regret asking Marcus and Ruth to scrutinize my form. I might as well have asked them to kick my in the groin in the middle of the WOD.
That too can be arranged, forrest!
CFT:
180-90-250(pr)=520(pr)
didn’t game the DL’s right, so got 255# after the CFT
gentle reminder to all to POST YOUR RESULTS!!! =)
LOL Forrest!
Didn’t do today’s WOD as I am still in a tremendous amount of pain from Tuesday’s hellish WOD. Instead, I opted for an active rest day and foam rolled the entire class and then some. However, I still waddle around as though i’ve been riding a horse for a very long ass time! At least that’s what a friend dubbed my stride as. AWESOME! We should just forego the guerilla burpees and just video strangers gawks and giggles as we attempt to strut (read waddle) around in public.
Oh an even better description of my stride: walking around like I have something up my ass…that’s another one I heard tonight!
Go ahead, I leave the floor open for ridicule!
No ridicule from me. That WOD was total poo. It took me One hour and One minute
400m Lunge/Squat not the CrossFit Max.
I am sure when I get up in the middle of the night to pee, I will buy the farm. That will be fun, I can add facial bruising to my list of CF injuries.
I’m walking funny today too! Stephen and I did the 400 m lunge/squat yesterday – ouch!!! I think we all owe Marcus a huge “thank you”. Any ideas?
Things I can’t do after the lunge/squat fiasco:
1. Gracefully sit on the toilet
2. Walk
3. Tie my shoes
4. Get out of my car
5. Roll over in bed
6. Go up or down stairs
7. Foam roll without shedding a tear
8. Stay awake past 9:30
9. Think about lunging or squating
10. Put on pants
Thanks CFSB. You have successfully let me know what it feels like to be a 90 year old with two bad hips and gout.
Forrest – Best Top 10 CrossFit-related List ever!
From yesterday so Ruth doesn’t make me do Fran as a cashout (which will be implemented if y’all continue to fail to post your results):
CFT
250-130 (pr)-325(pr)=705 (pr)
Ten ways to avoid doing any of the things on Forrest’s list:
1. Pee your pants.
2. Rent a Segway and look like a mall cop!
3. Velcro my friend
4. If you never get in your car . . . you see where I am going with this.
5. Have a friend roll you over OR install a pulley system that can be used later when you are not so sore (wink, wink)
6. Only go places with elevators
7. I have found the foam to be an excellent flotation device in a cool pool!
8. Why would you want to stay awake past 9:30?
9. Deep breaths, no thinking, clear your mind.
10. Don’t wear pants . . . after all you have earned that CF physique . . . show it off!
Yes. I am supposed to be working right now.
Ahh top ten. I definitely feel the same. Thanks MARCUS!
Thanks, Forrest and Murphy for the almost Father’s Day chuckle. Chip estimated the total number of air squats Chris, Aaron, and I did and it was at least 560 with about 280 or so lunges. Ouch.
CFT: 295-155-400.
LOL Murphy and Forrest. Love that this site has the ability to get us all to “Tabata” our jobs.
Nice advice Murphy. Just picture me laying in my bed on my back, pantless, shoeless, soiled myself, thinking about squats and lunges while crying uncontrollably. Crossfit is awesome!
Forrest, just wait till the next time you do burpees!
At first, my inner 12-year-old was snickering at the women of CrossFit South Bay blaming me for not being able to walk right. Now that guys are complaining it’s not so funny. Actually it’s sounding more like an episode of Oz.