Putting a Cap on It

Workouts like the one programmed for Tuesday, comprised primarily or entirely of bodyweight movements, tend to have a wide range of scores depending on the ability of the athlete.  When I tried this one for the first time a couple years ago my score was right around our cap for tomorrow, but now I’ve got it down to under 10 minutes.  This variety in scores is part of the reason for our recent use of time caps, including tomorrow’s.  The time cap promotes appropriate scaling for your ability to complete the work in the prescribed time, or serves as a protective cut off if you’re trying something new and challenging.  No one wants a DNF, so the cap also pushes you a little harder to go a little faster than if it weren’t there.  Use the cap as a training tool, extra motivation to go straight as long as you can, then fight against the bad feeling.

June 14, 2011
Deadlift 3-3-3-3-3

100′ walking lunges
21 pull-ups
21 sit-ups
100′ walking lunges
18 pull-ups
18 sit-ups
100′ walking lunges
15 pull-ups
15 sit-ups
100′ walking lunges
12 pull-ups
12 sit-ups
100′ walking lunges
9 pull-ups
9 sit-ups
100′ walking lunges
6 pull-ups
6 sit-ups

*20 minute cap

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Support the Team!

Regionals are right around the corner, and the CrossFit Fenway team is training hard, readying themselves to represent our box against the best athletes the Northeast has to offer.  Be there to support our athletes Friday, June 17th, Saturday, June 18th, and Sunday, June 19th at Reebok World Headquarters in Canton, MA.

Schedule Updates: There will be no classes at CrossFit Fenway this Friday, June 17th, and no invasion Saturday, June 18th.  Monday, June 20th we will be running uncapped classes at 7:30 AM, 12 PM, and 6:30 PM.  These will be run like an invasion, with no sign ups or pre-registration required.  All you need to do is show up and workout at one of the three designated times.

12 thoughts on “Putting a Cap on It”

    1. DL-80kg (PR)
      WOD 28:38 with red&purple
      Fun stuff!!!
      Great to see the CFF team with their games faces on!! Gooooooo Team!

  1. We also did a Deadlift 3-3-3-3-3 at the box I’m visiting. Unfortunately, they do EITHER a strength OR a WOD, not both, so I didn’t have all the fun that you guys are having at CFF.

    Deadlift: 305 lbs. (138kg – an 8kg PR!).

  2. some highs & lows today:
    DL – 105kg, PR! (atrocious form)
    WOD – did not finish in the 20min cap; made it to the last 100′ walking lunges (I think?) & still using bands (purple + red) but my shoulders, while not back to normal, continue to feel better.

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