TEST DAY

Today we TEST your Work Capacity (in the 12min time domain).............hence our workout name; "WORK"

So, what exactly does it mean to have "work capacity" as it relates to Fitness? 

In CrossFit's definition, our program develops an "increased work capacity across broad time and modal domains."

What does that mean?

In simple terms, "increased work capacity" allows us to complete more reps and rounds in various time domains (i.e.: 5min or less, 8min, 10min, 15min, 20min++) while also using a variety of different modalities, or movements (i.e.: cleans, burpees, running. Or, pull-ups, hspu, front squats. Or, rowing, jump rope, running....etc).

How do you increase your work capacity?

First, you show up consistently (the KING of all Fitness success). Then, you follow our training program according to the "intent" of the day. The C5 Fitness Program is a very diverse, intelligently planned, progressive program that works on the different energy systems as well as the different strength progressions in the strength continuum. By being consistent in our program, you will inevitably experience #C5FitnessGainz which results in increased work capacity

This all of course has the highest rate of success when it's followed up with proper nutrition and healthy lifestyle factors. Your training program WILL ALWAYS only be as good as your lifestyle factors will support. 

So, today, while we squat clean, burpee, and jump rope, we will have a chance to see where you sit with your work capacity as it relates to the time domain (12min) and the modalities (squat cleans, burpees, jump rope) being used. 

Some things to consider during todays TEST: 

  1. Your breathe rate/breathing tempo will need to change from movement to movement. Do you understand how to do this? Keeping your core braced while breathing and being dynamic during the cleans, then transitioning to the burpees where you will need to increase your breathe rate, then transitioning to your rope where you will need to slow down your breath rate and relax on the rope, and then repeat.
  2. Choosing a proper squat clean load for the TEST will be crucial for your survival. Consider using a load that you "could" execute 5 TnG reps with. You can (and most should) execute the 20 squat cleans as singles during this WOD so you can pace yourself properly. 
  3. Shoe laces: double knot them and/or ENSURE that they are tightened. There is nothing worse than having to stop during a TEST to tie a shoelace. Now your score is invalid as it won't be a accurate depiction of your abilities in 12min. 

Best of luck today!! 

~Chad 

 

A. 4x3 backsquats (HAP)
*rest 2min

B. “WORK (F)”
12min AMRAP:
-20 med ball squat cleans (HAP)
-40 burpees
-60 single unders
*compare to score from 7/14/15

C. 10-15min cooldown
(AB/walk/row)

A. 4x3 backsquats (HAP)
*rest 2min

B. “WORK (L)”
12min AMRAP:
-20 squat cleans (135/98)
-40 burpees
-60 double unders
*compare to score from 7/14/15

C. 10-15min cooldown
(AB/walk/row)