Broomfield's Premier fitness training facility. Call us today at (720) 434-6282
The group is so supportive…camaraderie is a great description of what goes on. I love that people cheer each other on, and help push us to our limits. – Caroline, MBS Member
phone: (720) 434-6282
address:
10900 W. 120th Ave.
Broomfield, CO 80026
Posts during December 2010
12.31.10 2011 Eve
Bob owning the weight overhead.
MBS will be open for REGULAR training today and tomorrow. The first workout of 2011 has been chosen by your ugly sweater winner R.J. Join us at 10:00 am tomorrow.
12.30.10 Elf madness
One of Santa's elfs found his way to CrossFit.
Fish oil is the top recommended supplement advocated by Robb Wolf. You can calculate an estimated daily dose of the fishy compounds by using the Fish Oil Calculator at Whole 9. Make sure to enter your bodyweight and fish oil factor to properly figure out how many pills you should be taking.
12.29.10 Doing More Than The WOD
Rich does the J-hook method, while Sam and Jeremy use the S-wrap method to climb the ropes.
Doing More Than the WOD
by Dan F.
For a lot of CrossFitters, doing more than just the Workout of the Day (WOD) may be tempting. Weather you feel like because you scaled the weight you didn’t get enough out of the workout, or your trying to drop the extra pounds you gained from the holiday season, doubling up on a second WOD is not always the answer.
CrossFit workouts are designed to cripple an elite athlete. Most WODs are programmed so that only a handful of athletes at the gym can properly complete them as prescribed. By “properly complete them,” I mean move at a realistic pace so that your muscular, cardiovascular and neurological systems are all taxed to a fairly equal degree. If you finish a workout where you’ve completely fatigued your muscular system, but your heart rate didn’t reach 120 bpm it probably means the weight was a little to heavy for you and you were moving to slow. Scaling or modifying movements to your ability is crucial in your development. It allows you to develop your technique, complete the workout at a productive pace, and will protect you from possible injury. Between the athletes and the coaches at MBS it is important that everyone is scaling to their own abilities.
For most new CrossFitters, technique may be a reason for a lack of work output. A lack of technique will affect your intensity and with out intensity you may feel like you missed out on your workout. The battle coaches and athletes have between technique and intensity is a very common issue. Technique is drilled into every CrossFitter since day one and as much as we want every athlete to experience what a CrossFit workout is really like, Coaches have to be very careful when releasing this potent ingredient. As a beginner, intensity takes a back seat to technique and only when your technique is sound can intensity over take technique. At this point you as an athlete are trying to perform a balancing act between technique and intensity to produce the greatest work output. We as coaches are striving for your technique to be 100%, but we know that in order for you to reach your max work capacity you need to sacrifice a little technique. Ideally, we are looking for 100% intensity and we will be satisfied with 85% technique. This combination allows each athlete to reach their work capacity each workout without the risk of injury and the concern of bad form.
Work with your coaches to ensure you are ready to increase your intensity and when you do, don’t be afraid to go to that “dark place” during your workout. It may hurt for a minute or two, but it’s where the results are. The only difference between your workout and someone else’s, is what you put into it. If done properly, there should never be a need to add a second workout.
If you have some time and energy before or after a WOD, here are a few things you can do to get more out of your workouts:
- Instead of doing an extra workout, practice, practice, practice! The more comfortable you get with the CrossFit movements, the sooner you’ll be able to add intensity to your workout with out the fear of injury.
- Take advantage of all the in house clinics MBS is going to put on in the New Year!
- A little a day will go along way! Don’t kill yourself trying to perfect the snatch in one day. Practice your weaknesses a little everyday and you’ll get the hang of it.
- Enjoy our community and cheer on your peers; we’re here to help you get the most out of your workout!
12.28.10 New Task Handstands
Check out all the great handstand photos we've collected over the past year. There are a ton of awesome places that you have visited and planted a handstand in. Well, let's keep this thing going. We challenge you to send us more pictures of all the 'ordinary' places you can demonstrate your Cross-Fitness. At work in your cubicle, at home, in the grocery strore, the options are limitless. You are only limited by what your mind can't think of!
12.27.10 The Winner IS...
A few of the guys from the 6am crew sporting their sweet "ugly Christmas sweaters".
The winner of the 2010 MBS Ugly Christmas Sweater is pictured above, can you guess who it is?
Yep, a big congrats goes out to RJ for gracing us with his presence in this awesome sweater! Notice in the first picture Santa is riding his bike, then in the second picture somehow Santa took a spill and all of the presents are thrown everywhere (in addition, check out Santa's sexy legs, who knew)! It has been rumored thatRJ's wife Michelle who also works out at the 6 am class has the matching female version! I look forward to next year so I can see them side by side! RJ gets to pick the first weekday WOD we do in 2011, so next Monday when you are cursing the workout, make it your motivation to go out and get a sweater for next year!
12.24.10 Merry Christmas
Merry Christmas
Wishing everyone a very Merry Christmas from all the Coaches at MBS Crossfit. We wish you and your family all the best during the holiday season and in the New Year.
The Burden of 2 Pounds - Karen Ramirez
The other day we had a workout that included 100 kipping pull ups, 100 push ups, and 200 air squats. It got me thinking. Let’s say over the holiday months I gain 2 pounds of unwanted fat. During 100 pull ups means I would lift an extra 200 pounds. In a regular push up you lift very roughly 65% of your body weight. So for 100 push ups at 2 pounds that is another 130 pounds. Air squats. I read that you can figure out how much you lift in an air squat by putting your scale on a chair and sitting on it with your feet on the ground. (Your full body weight would only be lifted if you jumped off the ground). For me that worked out to be about 85%. So 85% of 2 pounds lifted 200 times is 340 more pounds.
That means a gain of just 2 pounds of fat would be an extra 330# to lift with my arms and 340# to lift with my legs for a total of 670# extra in a 20 minute workout! That’s 75# more than my CrossFit Total! (1 rep max on squat, press, and deadlift). Imagine how an extra 5 or 10 or 20 would translate! In workouts, in sports, even just in daily life. Hours and hours of walking around, getting in and out of chairs, going up and down the stairs. Your feet and your back taking the extra beating day in and day out from carrying extra weight around that serves no purpose other than maybe to help you float.
Just something to think about when I am reaching for those cookies at Christmas.
MBS CrossFit Holiday Hours
We are closed for the rest of the holiday weekend. We hope you have a wonderful time with your family and friends and we look foward to seeing you on Monday, December 27th.
12.23.10 12 Days of Christmas
Aaron working on his squat - weight on heels, knees out, chest up!
12 Days of Christmas is Today
Don't miss out on the 12 Days of Christmas WOD today, it's going to be a blast! Wear your Ugly Sweater and bring along some Christmas tunes to jam to.
Judging for the Ugliest Sweater will be at the Noon and 5pm workouts. Winner get to pick the first workout for 2011.
MBS Holiday Hours
MBS will be Closed on Friday, December 24th and Saturday, December 25th. We will have a normal class schedule starting on Monday, December 27th and continuing through the New Year. Happy Holidays!
12.22.10 Ugly Christmas Sweater Anyone?
The Lunch Crew doing some pre-wod mobility work courtesy of MobilityWOD.com
Ugly Christmas Sweater WOD
Dust off those nasty Ugly Christmas sweaters because it's that time of year again. The MBS Ugly Christmas Sweater workout is finally here. Judging for the Best Ugly Sweater will take place during tomorrows noon and 5pm classes.
Ugliest sweater winner gets to decide the first MBS workout of 2011!
MBS Holiday Hours
MBS will be Closed on Friday, December 24th and Saturday, December 25th. We will have a normal class schedule starting on Monday, December 27th and continuing through the New Year. Happy Holidays!
12.21.10 Community
Matt M. hitting the double unders.
MBS Girls Night Out
The MBS Girls Holiday party is tonight at CB & Potts. They are doing cocktails and a white elephant gift exchange at 7:30 PM.
MBS Holiday Hours
MBS will be Closed on Friday, December 24th and Saturday, December 25th. We will have a normal class schedule starting on Monday, December 27th and continuing through the New Year. Happy Holidays!
12.20.10 Consistency
Consistency can be very difficult to accomplish in the busy, over stimulated, and under rested American lifestyle. Having consistency is important because it creates routine, which creates habit, which creates lifestyle. Rather than making fitness something you fit in, make being fit who you are. Yes, it is hard to maintain a consistent workout schedule with all the commitments you may have: job, school, travel, spouse, children, pets, hobbies, and the occasional, unforeseen disaster or two. But physical health and well being is one of the most valuable and influential pieces of our human existence. Without a well functioning and conditioned body, the job, the kids, the damaged roof, the flat tire will be more difficult to deal with. Moreover, research shows that exercise makes you smarter. In his book Spark: The Revolutionary New Science of Exercise and the Brain, Dr. John Ratey posits that exercise produces brain-derived neurotrophic factor (BDNF), a protein that builds and maintains brain cell circuitry. So why wouldn’t you make exercise a priority? Your body and mind carry you through your daily life, so you ought to be ready for whatever this world is going to dish out.
Furthermore, the constantly varied nature of CrossFit means that if you miss a lot of wods, you may be missing a lot of certain exercises. If you come to the gym consistently you will undoubtedly hit the ten general physical skills of fitness (http://library.crossfit.com/free/pdf/CFJ-trial.pdf, p. 4). If not, some of those areas will suffer. So if you don’t oly lift for a month because you haven’t been coming in regularly, Grace is going to hurt and will more likely cause injury. You will also not recover as quickly, making it harder to get back into the gym a day or two after a hard workout.
So what is consistent? CrossFit prescribes a 3 day on 1 day off or 5 day on 2 day off commitment for proper work and recovery. The former will require a little bit of work on your part, but the latter is covered with our available class schedule. There are enough classes at MBS to get you really close to that prescription. Unlike the typical globo gym, where a normal routine can last upwards of two hours, we get you warm, mobilized, and worked within an hour. And most of you would probably say that this method has been effective. If you can’t get into our gym at least 3-5 days a week, get something done at home. Here are a bunch of “no gym wods” if you need to squeeze something in between soccer games, traveling, or whatever else may be eating up your time. No gym? No excuses!
Here are some other tips:
-Go for a run. All you need are shoes and some pavement. Work on that 1 mile, 5k, or 10k time when you can’t get to MBS. The dogs could use it anyway.
-Use your local parks. If you can’t get to the gym, find a park with some monkey bars and get on those pull-ups! The kids could use it anyway.
- Get creative! Get some of your own equipment to have on-hand for situations like that: gymnastics rings, abmat, jumprope, pvc pipe, and a kettlebell, are a few essentials.
-Find a friend. Be known! Create some accountability where people can call you out when you are slacking. Also, friends are good motivators when you’re not looking forward to what Fran is going to do to you later. You’ll go because they’ll get you through it.
-Make goals. You’re less likely to miss wods, no matter how busy you are, if you have specific goals in mind. Set dates that you want to hit those goals.
-Use a logbook! When you see what you’ve gained by being consistent, there ain’t nothing that’s going to stop you from getting into the gym regularly.
-Suck it up. Don’t cherry pick workouts and don’t miss. CrossFit is not easy, but it is effective, so don’t waste your time hitting one or two workouts to your liking every week. Get your butt in here! You will always feel better afterwards. Eventually.
12.18.10 Change To Saturday Schedule
There will be a WOD at 9 am today.
The snatch clinic will be held from 10-11am.
Coaches Sean & Rich will help you become more efficient & effective in the snatch.
12.17.10 Ohh Santa Baby
Mrs. CrossFitter's Song to Santa
Santa baby, just slip some running & weightlifting shoes under the tree, for me
Been an awful good girl
Santa baby, so hurry down the chimney tonight
Santa baby, a pair of tall rope climbing socks too, light blue
I'll wait up for you dear Santa baby, so hurry down the chimney tonight
Think of all the progress I've made
Think of all the great foundation I've laid
Next year I could be just as good
If you'd check off my Christmas list
Boo doo bee doo
Santa baby, I want this book and really should really
Take a look
Been an angel all year
Santa baby, so hurry down the chimney tonight
Santa honey, one thing I really do need, the deed
To my very own coffee shop
Santa baby, so hurry down the chimney tonight
Santa cutie and fill my stocking with a jump rope, headband and callus rasp
Sign your 'X' in the dark chocolate
Santa cutie, and hurry down the chimney tonight
Come and trim my Christmas tree
With some workout clothes bought at Lululemon
I really do believe in you
Let's see if you believe in me
Boo doo bee doo
Santa baby, forgot to mention one little thing, some MBS gear
It can be found right here
Santa baby, so hurry down the chimney tonight
Hurry down the chimney tonight
Hurry ... tonight
12.16.10 N a nutshell
I've posted this video before, but it's worth reposting. Its a short, playful look at the principles of the paleo/primal diet we talk about at MBS. He has two other videos, Part 2: Exercise, and Part 3: Sunshine. Check them out and post thoughts to comments.
MBS Upcoming Events
Olympic Lifting Snatch Clinic - Join us Saturday from 9:00 to 11:00 to work on the Olympic snatch. We will be breaking into several groups to give instruction to the different ability levels. Expect to work on PVC or empty barbells the first part, then move to power assistance exercises (movements besides the snatch) that help build strength and flexibility for the snatch. You will get a ton of reps...working towards that 10,000 mark!
MBS Girls Holiday Party - Join the women of MBS for some cocktails and a white elephant gift exchange at CB & Pots Tuesday, December 21st. What could go wrong there?
Ugly Sweater WOD - Don't wait until the last minute to find your best ugly sweater. We will be throwing them on for our 12 Days of Christmas workout on the 23rd. Best ugly sweater gets to name the first workout of 2011. Ugly sweater judging WODs are the noon and 5:00 PM workouts.
12.15.10 What has CrossFit done for you?
Carissa with a great position overhead.
CrossFit Benefits: Less time spent in the mirror
It might just be the effects of marriage setting in already, but I am realizing I spend far less time in the mirror lately. Several years ago before I started CrossFit, I spent hours in the gym every week trying to "define" and "sculpt" muscles. I was working on isolation machines that touted they benefited specific muscles - hamstring machine, the pec deck, and the lat pulldown. As I pushed and pulled on these machines, I felt the burn in each target area. Then, after hitting my muscles, I went to burn the lungs on the treadmill. It was a machine that worked my running. As a sidenote, a buddy once commented on me hitting the treadmill. He asked why I just didn't go outside and run. The best answer I could think of at the time was that running outside was not the same as running on the treadmill. I didn't tell him my answer because as I thought it out in my head I realized how ridiculous that sounded! After hitting my workouts, I would shower up and continue to feel the pump in my worked areas long after the workout.
Needless to say, the side-effect of working all these muscles led me to the mirror constantly assessing how I was progressing. The mirror was the ultimate judge - the mirror didn't lie. I don't know how much time I spent in the mirror on an average day, but I know it was too much. When I woke up, before and after the shower, every bathroom break, and any other time I passed by a mirror or dark piece of glass along my way, I was sure to take a glance and judge. Besides the mirror, there weren't many other ways to see my progress. I know that I probably moved up in weight on some exercise machines - one or two pins lower on the leg extension, or from a #6 on the peck deck to a #8. These indicators of fitness were far from realistic, as I was constantly suffering from back pain and shoulder injuries.
12.14.10 Mr. CrossFitter's Letter to Santa
Dear Santa,
I have been really good this year! I am a member at this great gym where I am constantly challenged to be the best I can. In 2010 I have made drastic improvements to my health and look forward to exceeding my goals in the coming year. Since I have been so busy being healthy I forgot to send you my wish list, so I hope an email will suffice this year:
Weighlifting shoes $95 @ Rogue - These will help me hit PR's on all of my lifts
Vibram Five Fingers $85 @ Jax - With these I can learn to tread lightly on the balls of my feet
Food Dehydrator with Jerky Gun $72 @ Amazon - I would love to be able to make my own Paleo jerky and dried fruits & veggies
Grass Fed Beef $20 & up - US Wellness Meats - This company provides the best grass fed meat money can buy!
The Paleo Diet Solution by Robb Wolf $17 @ Amazon - I know that the Paleo diet works, now I want to know why and how to take it to the next level.
Paleo Cookbooks $48 @ paleocookbook.com - I would love some new Paleo recipies, so I can stay primal!
Skins Compression Tights $120 @ Skins - These will help speed up my recovery and look cool.
Jump rope $14 @ BuyJumpRopes.net - I need to work on my double unders and having my very own jump rope would be a start.
But more than anything else I would love to see some new MBS gear under my tree:
MBS Sherpa Hoodie $50 @ MBS CrossFit - This jacket will keep me warm and the black on black design is SO me!
MBS Zip Hoodie $35 @ MBS CrossFit - Although this will not be quite as warm, it will do the job, I love the small MBS logo.
New MBS T-shirt $20 @ MBS CrossFit - The new gray shirt is so cool, I've gotta have it!
12.13.10 Changes
TRAINING SCHEDULE UPDATES:
- New 8:00 am class on Monday, Wednesday, and Friday
- New 3:00pm "Whitewave Happy Hour" class on Fridays
- All lunch classes Monday through Friday moved to 11:00 & 12:00 pm
Check out the updated schedule
Shannon swinging the kettlebell.
MBS Survey
Our Customer Satisfaction Survey went out last week with our newsletter. For everyone that filled it out, we appreciate your feedback. If you haven't filled it out, we would still love to hear from you. If you didn't get the newsletter or survey, please email us and we will gladly forward you the link.
Over the past year we have seen enormous growth at MBS. Not only have we doubled in new members, but we have doubled in space and equipment. The growth of our community has been a blessing that I cannot ever put into words. We thank all of you for being such great supporters of our community and truley great people to coach. As we have grown, we have always done our best to make adjustments that support our mission of helping people become more fit and achieve things they never though possible. Whether changes meant educating our coaches on new methods and systems, adding classes, adding equipment and space, or refining our own teaching methods in classes, we have done so accordingly to provide our members with the best training experience possible.
As we step forward into 2011, we will continue to provide the best training possible in the most professional manner. We have a lot of things planned for 2011, so we hope that you can stick around and be part of our community!
Olympic Lifting Snatch Clinic
This Saturday we are having a snatch clinic from 9:00 to 11:00 AM. We will have 2-3 coaches available to work with beginner, intermediate and advanced athletes. If you are beginner, plan on working with the PVC and getting a ton of reps. If you are intermediate or advanced, plan on working on some power assistance exercises along with the snatch. We will have the camera and TV set up to aid instruction. Clinic is FREE to MBS members.
Revised Training Schedule
Based on the results of the survey, we have added some classes to the schedule. Please take a look before coming to class today. New Training Schedule
12.11.10 Going back..
Today's workout was last done on July 17th, 2008, which was also Sean's first day at MBS. When Sean first showed up at MBS we were located in a back room on the side of the hangar in about 1,500 sf. of office space. We had a small garage door that led to the tarmac where we did most of our training. Its hard to imagine what he thought of us fools about to go running around the building and doing burpees right there on the flightline. Whatever he thought before the workout was quickly drowned away with 100 burpees and a mile run. The first thing he asked after the workout was when he could come back for more. I knew right then that he was going to be a hard-core CrossFitter. Fast forward 2 years and Sean is one of our most dominant athletes in the gym and one hell of a coach.
Sean back when he didn't have hair.
12.10.10 Knees to what?
The following picture was on CrossFit.com today as a demonstration of the difference between knees to triceps (above) and knees to elbows (below). The difference between the two movements aren't as obvious until you see the picture. Actual knees to elbows force the hips and spine to elevate much higher.
Want to compete in the 2011 CrossFit Games season?
While we don't yet know the details of next year's CrossFit Games, we can assume that the competition will be as fierce as it was last year. As such, MBS will begin training quickly after the holidays. We are putting together a training schedule that will allow individuals competing to train together and work on skills that may be seen in competition. We are really excited about next year's season, as we have a ton of experience that we will be able to share with our new athletes looking to compete. Everyone interested should shoot Pat an email for more info.
MBS Newsletter
The MBS Nov/Dec newsletter went out Wednesday. Please check your mailboxes and take a look. In our newsletter you'll find the MBS Holiday schedule, information about ordering grass-fed meat from US Wellness Meats, and the Annual MBS Customer Satisfaction survey. If you haven't already taken a few minutes to complete the survey, we value your opinions and would love to hear what you have to say. The results may lead to additional services and classes, so please make your voice heard!
12.09.10 They got Jacked!
The results of Project Jacked! are in and picking the finalists was not an easy chore. All of the athletes that participated and followed the guidelines saw amazing results both in physique and in personal records! But, since we had to choose the winners, here they are:
Kerry McFadden
Kerry told us she lost 9 pounds and went down one dress size! Not only can you SEE an amazing change in her gorgeous figure, she improved on all 9 of her skills tests:
Pre Post
Broad Jump 70 71.5
Pushups 20(knee) 25(knee)
Pullups 7(green) 16(green)
L-sit :19 :31
Deadlift 170# 190#
1 Mile 9:44 9:29
Wall Balls 22(6#) 28(6#)
500m Row 2:13 2:11
Way to go Kerry! You are inspiring, keep it up!
John Skram
Holy cow...John told us he lost a little over 20 pounds and 3 inches off his waist. Like Kerry, John improved on nearly all his skills tests. With 20 pounds gone, he was able to get his first pullups and take over a minute off his mile time!
Pre Post
Broad Jump 77 82.5
Pushups 24 29
Pullups 0 2
L-sit :08 :17
Deadlift 275# 275#
1 Mile 9:04 8:00
Wall Balls 30 35
500m Row 2:04 1:56
Six-Pack here John comes! Congrats John, you look great! Both Kerry and John will be recieving a 1-month membership at MBS and a new MBS t-shirt for their hard work.
12.08.10 Pink socks, Newsletter, and Ugly Sweaters
Ben doing rope pulls...
Jay rocking the pink socks...
MBS Ugly Christmas Sweater Workout
Hold on to your nasty Christmas sweaters because we are going to do an Ugly Christmas Sweater workout on Wednesday, December 23rd. Ugliest sweater winner gets to decide the first MBS workout of 2011!
12.07.10 Walls of fun
A lot of you have been wondering when the wall is coming down....never! Seriously, it will be coming down sometime in the near future, but until that day we are going to use it every chance we get.
The lunch crew being put in a "time out".
MBS Newsletter
The November/December newsletter will be hitting mailboxes today. Please check it out and fill out the survey. We would love to hear your feedback on your training here at MBS. Plus you get a chance to win a free MBS t-shirt.
CrossFit Games Training
Any athletes interested in competing individually or on the MBS Team this year for the CrossFit Games season needs to shoot Patrick an email. We are going to schedule a meeting next week and discuss the training times, requirements, etc. patrick@mbscrossfit.com.
12.06.10 BACK TO BASICS
In CrossFit we progress in this order: Mechanics, Consistency, and then Intensity.
By following this progression you will fully benefit from what we offer! Mechanics refers to technique – your understanding and ability to move you and external objects in the most efficient, effective and safe manner possible. Efficient, effective, and safe. Most people can immediately appreciate the importance of technique because it is what is going to keep you free from injury during exercises. However, there is another essential component of mechanics, which is range of motion or ROM.
Range of Motion (ROM)
Range of motion refers the distance a joint can be moved through. Full or functional ROM is the entirety of the distance a joint can move. For example, full ROM of the elbow is the distance allowed between your arm fully flexed where forearm touches bicep, and arm fully extended where elbow is completely straight. Full ROM is often called functional ROM because a joint extended beyond its normal range is no longer functional. Think of your elbow being bent over backwards – not really functional is it? But, before that elbow is bent over, that is where the functional capacity lies. That is also where we want to do our magic!
Functional ROM
The CrossFit protocol is 1) constantly varied 2) functional movements 3) across broad time and model domains. We like to think of functional as being a movement that can be applied “out there” in your everyday life. If you are a police officer and you only ever squat to half depth on the back squat, what is going to happen if you have to squat down to a deeper depth to pick a fallen comrade onto your shoulders? You are going to be in a pretty compromising situation if you haven’t trained squatting down low. Or, my favorite worst executed movement, the pushup – what happens when you fall or have to get down low to the ground and you’ve only ever done a half pushup or bench press? What if you have to get up and down really fast? Repeatedly? I think the point is clear that aim of CrossFit is to make you more functionally capable and that is only done through using our joints to their full or functional ROM.
ROM increases flexibility and work capacity
In addition to increased functional ability, working joints to their full ROM maintains flexibility. For members that spend the majority of their time at a desk, doing full-depth squats and pushups to the floor will maintain the flexibility of the hips and shoulders. For athletes that have old injuries that have led to decreased flexibility (the shoulder is a common one), working the joint to its fullest ROM will often increase the flexibility. Just ask any physical therapist what they do to recover patients from hip, shoulder, and knee surgery – they rehab with increasing ROM exercises!
Being that we are extending our joints a little bit further on a floor-to-chest pushup versus a three-inch-off-the-deck pushup, we get more work done in every rep. One full ROM pushup is twice as hard as a half-pushup, but 20 full ROM pushups is 5 times harder than 20 half-pushups (if you question the math, just try it for yourself). Doing full ROM in your exercises is going to increase the amount of work done in the workout.
Finally, we want you to progress as an athlete.
One of our ways to evaluate your progress is to use your workouts as benchmarks. For example, the workout “Angie” is 100 pull-ups, 100 push-ups, 100 squats, and 100 sit-ups. We want every rep, or as close as you can to every rep, to be done perfectly. If you don’t touch your chest on every rep, we lose the usefulness of the benchmark because you took a shortcut. Unfortunately, the temporary gain of being the faster time is over-ruled by loss of the benchmark and the loss of work done in the workout. You aren’t doing yourself any favors by cutting corners!
12.02.10 Midline stabilizationz
Dawn working through a turkish get up.
Article: Damn Dirty Grains, Robb Wolf
12.01.10 Over walls
Bob launching himself over the wall in a workout.
