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Tuesday
Nov042014

Rest Day 

The second your feet hit the floor on a clean, your hands should be open, elbows up with the bar fully racked on your shoulders. Developing this timing should be one of the first things you focus on when performing cleans.

Do You Know the Difference Between Exercise and Training?

By David Osorio

In a Huffington Post article at the beginning of 2014, noted strength coach and author Mark Rippetoe discussed the differences between training and exercise. Read the full article here, but in essence, Rippetoe says:

Training involves “directed physical stress,” and is “the process of going from where you are now to where you want to be later for the purpose of meeting a specific performance goal.”
Exercise is physical activity performed for the effect it produces today—right now. Each workout is performed for the purpose of producing a stress that satisfies the immediate needs of the exerciser: burning some calories, getting hot, sweaty, and out of breath, pumping up the biceps, stretching—basically just punching the physical clock” (Practical Programming, 3rd Edition). 

While some debate ensued regarding other specifics in the article, the real value of this discussion, in my opinion, is the standardization of semantics when discussing the effectiveness of a program. These definitions are useful because most people have no idea what the difference is between training and exercise—and as an affiliate owner or coach, I believe it's important that you guys know why Barry’s Bootcamp or SoulCycle are not actually training.

If our goal is to get good at CrossFit—which means increasing work capacity across broad time and modal domains—then there are certainly more and less effective ways to approach programming. No one could argue that someone blasting out 30-minute metcons day-in, day-out without ever lifting heavy or practicing skills is expressing CrossFit as effectively as someone with a balanced, thoughtful program. A good CrossFit affiliate should understand the differences between exercise and training, and bias practices that lead toward training such that we can see long-term quantifiable progress among both novice and advanced members. 

Below is a list that further differentiates between the two ends of the spectrum between exercise and training. This list is valuable for easily differentiating where a program might fall on that continuum.

Characteristics of workouts that fall on the far end of the spectrum toward exercise include:

  • No specific, long term performance goal(s) 
  • Non-quantifiable work output
  • No standardization of range-of-motion in the exercises 
  • Inadequate intensity/stimulus to catalyze an adaptation
  • Arbitrarily designed workouts which don’t fit into a larger plan
  • No control or consideration of additional variables (recovery, nutrition, etc.)

Characteristics of workouts that fall on the far end of the spectrum toward training include:

  • Pursues a specific goal or adaptation
  • Quantifiable performance outputs
  • Standardized range-of-motion in exercises being used
  • Specifically-programmed intensities to develop or maintain physical capacities 
  • Each workout is part of a larger framework organized to achieve the specific goals of the program.
  • Considers additional and complementary variables (recovery, nutrition, etc.)

Yesterday, we published the full version of this article on my blog Inside the Affiliate. The article goes on to discuss all aspects of training at CFSBK—from Strength Training, Olympic Lifting, Calisthenics/Gymnastics, and Conditioning—and addresses even more of the why behind the how. Read the rest HERE, and learn more about how CFSBK biases our programming toward training. 

_____________________ 
This Aerobic Video Wins Everything
Why We Sleep Together The Atlantic
Get Ready to Pay More to Ride the Subway WNYC
USA is Ready CrossFit

What training goals are you currently pursuing?

Reader Comments (28)

Wednesday's Programming

Back Squat

Fitness: 3 x 5 Linear Progression
Add 5 pounds to last week.

Performance: 5/3/1 1 Week
75% x 5
85% x 3
95% x 1+

Percentages are based off your TRAINING MAX (90% of a recent 1RM). Aim to hit 3 on the rep out, but save 1 rep in the tank.

Post loads to comments.
e6/6
_____________________

Partner WOD
In teams of 3 with one partner working at a time, complete:
AMRAP 18 minutes:
15 Calorie Row
12 Burpee-Box Jumps

Post rounds to comments.

November 3, 2014 | Registered CommenterDavid Osorio

Make-up post from yesterday (I'm going to try to start doing these)

Smolov Base Cycle Day 1:
HBBS - 4 sets of 9 at 325
Felt like this moved pretty quickly. Took 3-4 minutes of rest in between each set and tried to get some speed out of the bottom. Very last rep felt tough, everything else felt good.

Weighted planks with 55lb plate: 3x 1 minute hold, 1x 0:30 hold.

Been doing these for a while and they're finally not feeling entirely awful (except for that last one)

Then a whole bunch of foam rolling and stretching. I got my motto for this cycle from Lucas Parker: ABC: Always Be Crotchstretching.

November 4, 2014 | Unregistered CommenterMatt Katz

Also, my current training goal is to get stronger because I am not strong enough. And to Always Be Crotchstretching.

November 4, 2014 | Unregistered CommenterMatt Katz

6am today with Lady Fox and McDowell, making up Monday's workout.

Hit a new PR on the Rack Jerk this morning at 225# for the last rep of the 5 (my 90% was 215#). Fox gave me a good pointer to spread my grip out a little further and it made a noticeable difference in my speed for press portion.

The conditioning piece was deceptive. I hit 5:10 at the Rx weight and had a hard time with my double-unders after the first round. I did all the deadlifts unbroken, but starting at the 40 round my arms were smoked and I was a hot mess trying to keep them together.

L-sits were fun but challenging as my stomach was pretty beat up from the deadlifts.

November 4, 2014 | Unregistered CommenterMichael Affronti

Sorry to spam the comments, but...management: do you know how large the blue Orbs we have at the gym are? Amazon sells 5-inch and 7-inch orbs, but I'm not sure which ones we have at the gym. Thanks!

November 4, 2014 | Unregistered CommenterMatt Katz

Great article!

That aerobics video is AMAZING! Fun fact: I used to teach aerobics. Ask me to show you a step routine on one of the little boxes one of these days.

Still sick, but I think I'm on the mend! Hoping to get back to training (or exercising---I'd take either at this point) tomorrow. I'm over this!

November 4, 2014 | Unregistered CommenterLil JB

Hope you feel better soon JB!

November 4, 2014 | Unregistered CommenterJay

Matt, the lighter blue larger ones that we have a lot of are 7". We've got a few of the 5"ers which are dark blue. You're probably thinking of the 7"

November 4, 2014 | Unregistered CommenterDavid Osorio

Yup, the 7". Thanks!

November 4, 2014 | Unregistered CommenterMatt Katz

6am with Jess and McDowell.

Back after breaking my finger on Saturday. Thanks for McDowell and Jess for giving me a modified workout.

BSQ 205x5 / 235x3 / 260x3. Might have had 1 more at 260 but the finger was messing up my confidence as I was worried about instinctively gripping the bar.

WOD:
10 min AMRAP
30 DU
10 push press 30#
6 rounds

November 4, 2014 | Registered CommenterElliott

6am with McDowell and Jess

HBBS wendler week 3: 5x190, 3x220, 4x245
One or two on that rep out may have been a touch shallow. I wasn't sure if this was going to go well after yesterday's deadlift bonanza but it turned out alright.

Metcon: Partnered with Brad K. We split the whole 18 minutes between us for lack of a third partner. Unfortunately Brad does burpee box jumps like a human pogo stick, so I didn't get as long as I'd like to rest. We finished with 10 rounds total plus 14 calories. I could have picked up the pace on the box a little I think, but otherwise this was a good effort.

After missing most of my classes for a couple months (life, sigh...), I've looked at this cycle as re-entry to training, and I haven't tried to push things too hard, but I'm pretty happy how my numbers turned out.

Most importantly, I feel like I'm back to a level of fitness where I can take a beating. As I struggled to get myself into a diner booth today I thought "Oh, good, this feels right."

November 4, 2014 | Unregistered CommenterAlex C

My training goal is completely rebuilding my understanding of, and ability to maintain, correct lumbar position in the squat and deadlift, so that I can resume training to compete.

November 4, 2014 | Unregistered Commentermichele

6am with McD and Jess

Worked at 185 for Performance Jerks. Not as smooth as last week - my weight was forward a bit still, but still miles ahead of 6 weeks ago. I think there's an Olympic lifting cycle somewhere in my future... especially if it is offered just a little earlier in the evening.

WOD in 5:00 Rx. All deadlifts unbroken, minimal trip ups on the double unders. Time was lost in transition from the rope to the bar. I took more rest than I needed in the early rounds expecting to hit a wall on the deadlifts, but never did.

November 4, 2014 | Unregistered CommenterBrad D

also remember that you can buy Herondale bacon and ground beef, enter the meat raffle, meet the farmer, and sign up to become a meat CSA member tomorrow during the November meat CSA pickup . Farmer Jerry Peele will be here from 5-8 PM, and the CSA pickup ends, as usual, at 8:30.

November 4, 2014 | Unregistered Commentermichele

First class with Jeremy in I don't know how long. And it was a small group of us doing tomorrow's work-out, so just like old times. Such a different experience in the gym from last night to today, and both were great.

Warm up 2 x 3 w/ 3 pause pull ups and 16kg KB

HBBS
45x5, 95x5, 115x4, 125x3
135x5
145x3 (was supposed to be 155, oops)
170 x 3 for rep out

Partner Work-out with Rio
18 min AMRAP - 15 cal row, 12 burpee box jumps
Almost 9 total rounds -- 4 rounds for me

Cash-out x2
hollow hold w PVC 1:00
superman w PVC 1:00

November 4, 2014 | Unregistered CommenterLauren

One of the training goals I'm pursuing is to complete both a strict and a kipping muscle up. And after I do one, to do... you know... several.

To that end, today I did:
5x3 transition(red band)
5x3 ea side ring stability (rings out, from knees)
5x3 popover
5x2 strict ring rip
woof.

After that... some attempts:
-3 kip attempts
-2 strict attempt
-strict with McD giving light assist in turnover, dipped it out
-2 kip attempts

Second to last attempt was closest of the day. It doesn't feel like I'm over the rings enough, but I just need to fight for it because it's there.

November 4, 2014 | Unregistered CommenterWhit H

Oly Cycle today was fun, once again.

Started wth 'Olyoga' TM. This was surprisingly difficult and extremely helpful and I look forward to doing more of it. Worked on the power snatch- 3 x 2 @ 63#, 3 x 3 @ 53#. I felt I needed to drop the weight to really be able to focus on hitting the correct positions. I think I actually managed to not use my arms for the very first time today and it kind of felt awesome. Worked on snatch pulls too which confused the hell out of me for some reason... Ended with OH squat stretch which is probably the most physically demanding part of the program for me so far.

100 DUs...these seem to be going downhill and my arms will not stay by my sides. EMOTM- pull- ups- 5 x 2, chin-ups, 4, 4, 4, 3, 2,1, 2.

I had planned to start CRASH-Bs training today but, alas, my hip is feeling a bit weird and I have a sore kneecap so I thought it might be best not to get on an erg for 32 mins, just yet.

November 4, 2014 | Unregistered CommenterCharlie

Noon Class w/ Jeremy, doing Wednesday's Squats:

Performance Cycle:
205x5
230x3
255x7 for rep out

Much better than other rep outs I've done. Moved comfortably through them, and was pleasantly surprised with 7.

Partnered WOD with Lauren. We each got through 4 rds, and had a bit of time for me to get a 5th row, and 2 burpee box jumps.

Cashed out with Lauren's help, because I was too lazy to look at clocks. Thanks Lauren. Discussed sleeping habits.

November 4, 2014 | Unregistered CommenterRio

Training goals and how I am working towards them

Consistent DUs-100 DUs after every class.
Kipping pull-ups- strict pull-up practice and swings 2-3 times per week.
Actually figure out the Olympic lifts- Oly lifting Cycle.
Improve my endurance and PR my 2K- CRASH-Bs training,
Stay strong- lift with group class and WOD when not rowing.

November 4, 2014 | Unregistered CommenterCharlie

6 am w. Jess and McDowell.

HBBS linear progression (e^5/5 for me since I missed last week) @ (45 x 5, 95 x 3, 135 x 2 and) 155# x 3 x 5 (PR). The weight was definitely heavy, but still moved decently well. So, yay. Must continue to focus on form and staying tight, particularly with these heavy weights when my initial instinct is to just get the bar up any way I can (no bueno).

Partner WOD with Peter: 9 rounds + 6 cal total. Wow, I think there is no better motivator for pushing oneself in a WOD than to partner with Peter; I had no idea it was possible to row that hard/fast on the erg until I saw him in Round 1. It was good inspiration for me to push harder. The burpee-box jumps were the hardest for me in this workout, though. It took me a long time to catch my breath and re-focus after each set of them.

November 4, 2014 | Unregistered CommenterNeal P.

8am with Jess and McDowell. Hit 145# x 5 on my HBBSQ rep out, which ties my PR for a set of 5. Holla. Then did the partner WOD with Christina and Katie, we got 8 rounds + 5 calories, but Christina went ahead and finished her round after the clock ran out so that we each did 3 rounds total. I really love partner workouts. Because of the built in rest, it motivates me to push harder when I am working. I am sore in all the right places from all the dead lifts yesterday.

November 4, 2014 | Unregistered CommenterKH aka Cage

6am. HBBS (linear progression): 275x5x3. Same weight as last week, though I think it moved a bit better. 4h and 5th reps still suffered a bit on form. Glad to see the backside of this cycle. Linear progressions are rough at the end. Partnered with Neal on the metcon. We got through 9 rounds and a few calories. Rows felt strong. Burpee box jumps burned, especially the final round when I was trying to keep pace with Brad "The Metronome" Kellog.

I don't have any particular training goals at the moment. I have a wish list of weights I'd like to reach for various movements, but I'm not seriously focused on them. I should probably change that.

November 4, 2014 | Unregistered CommenterPeter

Dropped in at CalStrength today!

Jerk from Blocks, 1RM, -15%x3x3

So Dave Spitz walks over and starts watching me....right before i go for both of these attempts...

367Pr
374 PR!
***Please note. When you're Cal strength and Dave Spitz watches, you better make your lifts!***
319x3x3

Dave gave me some really good advice about widening my jerk grip substantially. Tried it out a couple of times and it felt great.

HBBS, 5RM, -5%x5x2
396x5
374x5x2
**Not as heavy as last week. Im in need of a rest day.

BTN press, 5RM, -5%x5x2
187x5
176x5x2

Cant wait to go back Thursday and Friday to train with the team. Friday max out session should be awesome.

November 4, 2014 | Unregistered CommenterJakeL

Came in at 6:30 PM. Not a typo.

Squats 170x5, 190x5, 215x4. OMG that last one was WORK.

WOD with the evening version of the rep scheme (12/10 M/F calorie row, 7 burpee box jumps), 24" box, partnered with Jay (does that make us Jay-Z?) and a ghost. Jay forgot there was a ghost at first but I was only too happy to remind him. :P We got 10 rounds + he did close to 1 full extra round. The 24" box is SO HIGH, especially after rowing and having just squatted so heavy.

And now it's staycation time. I am inordinately excited.

November 4, 2014 | Unregistered CommenterStella

@lil JB I can't believe you're still sick! It's the illness that'll never leave!

Did Monday's work with Jess and Noah.

Subbed strict press due to my nagging shoulder

WOD: 125# DLs and horrible horrible DU 1/2 vol attempts. 4:28
Must get better at the DUs- they were ugly.

November 4, 2014 | Unregistered CommenterJenny M

AM Oly Class:

Oly Yoga (unlike Charlie I am NOT looking forward to doing more of this, I had actually hoped Frankie forgot about it!)

Snatch
40x3 50x2 60x1

Snatch double, first one paused at knee
70x1,2,2,1,2,2

Had the first of what I hope will be many friendly wagers with Leo about our makes for this workout. Either we're going to get strong or poor this cycle!

Snatch pulls
70x3 80x3 90x3x3

-------

Make up post for yesterday's office workout:

HBBS
95x5 135x5 185x4 225x3 275x2 305x2x8

Push Press
45x5 75x5 95x4 125x3 155x2 170x2x8

Decided to start a push press cycle with the same template Frankie has us on for Front and Back Squats. Took forever doing two 8x2s, rep scheme adjusts pretty quickly though.

KB tricep extensions
24kgx17x3

November 4, 2014 | Unregistered CommenterTodd

Oh and training goals are to maintain my current strength levels while (finally, actually) getting back to some regular metabolic conditioning. Hoping to hit a 90kg snatch this year and match that 200kg total training PR in a meet some time soon.

November 4, 2014 | Unregistered CommenterTodd

7:30
Bench Press 1RM
225
245
255 (pr)
260 (pr)
253 was previous best so happy to have a 7lb pr tonight! At my age and for as long as I've been training they come slowly. 275 is within sight:

November 4, 2014 | Unregistered CommenterFox

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