Wednesday 170517 “55 Fran”

IWCABTAMD = increased work capacity across broad time and modal domains.

This is one of the definitions of CrossFit… as well as one of the goals AND results. Modal domains refers to the wide variety of activities, movements, lifts, types of work that we utilize in accomplishing our tasks in a workout session.  Broad time means the many different durations we use to get a workout accomplished; we do short and fast, medium sustained, as well as longer tasks- as well as everything in between. So we are covering a side scope of durations-as long as we can maintain a relatively high level of intensity (rather than spending much time training long slow distances).  When we are able to accomplish work in less time across many different types of movement… when we can move heavier loads faster… or in a given amount of time we can get even more work completed… these are all examples of an increased work capacity.  Each of these aspects we like to ensure that they can me measured, observed, and repeated…. write down the details of the task and take note of the data.  Repeat later in time under the same circumstances- and we know if there are positive results.

Pam gets in some CrossFit continuing education during the flight phase of her wall ball shots

Wednesday’s WOD at 7 and 9am, and again at 4 and 6pm
“55 Fran”
For time, complete10-1, 1-10 reps of:
Thrusters 45/30kg
Pull ups
Post time and scaling to chalkboards/journals

Wednesday 5pm Endurance Specialty Class
25 min AMRAP version of our inaugural WOD “Quarters”

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