Workout of the Day (WOD)

Thursday 4/24/14

Chris D who does photography as a hobby and does amazing pictures, has asked if members in our gym would like to do CrossFit Portraits.  If you're interested in having some very cool pictures done, email me at  There is no cost for this, Chris is volunteering his time so people can have some epic pictures done.  We don't have a date or time set yet but we are just seeing who may be interested and then go from there.  Here is a link to some of the pictures Chris has done in the gym and portraits he has done for other people.


Short Intervals Run/Row -
45 seconds on, 45 seconds off x 6
30 seconds on, 30 seconds off x 4
15 seconds on, 15 seconds off x 2


Ring Dips
5 Sets of 3 Ring Dips:  30x1  Use weight if doing the negatives are too easy and/or use the thinnest band possible to complete this strength.

5 Rounds
10 OH Lunges (rx 95/65) (FB 135/95) (each leg = 1)
12 Toes to Bar

or 2nd Strength:
Front Squat 
5 sets of 3 reps 80-85% 1RM

What does that 30X1 mean?

You’ve see the above notation and this notation defines the tempo we’d like you to use for a given lift. When people think about lifting weights, or doing bodyweight exercises for strength, they usually think of sets and reps. Sets and reps are the most common notations, and they surely are important, but tempo is not to be overlooked! First, you need to understand what the notation means:

  1. The first number is the length of time of the eccentric phase, which is the lowering portion of any lift. Descending in a squat or pull-up are both the eccentric phase, as is lowering the bar to your chest in a bench.
  2. The second number is the length of pause after the eccentric phase. This would be the pause in the bottom for a squat, or a pause on the chest for a bench, or hanging with arms extended at the bottom of the pull-up.
  3. The third number (or letter) is the length of the concentric phase, which is what you think of as doing the work of the lift. Standing up out of a squat is concentric, as is pulling your chin over the bar in a pull-up.
  4. The final number is the length of pause after the concentric phase. This would be standing at the top of a squat, or holding your chin above the bar in a pull-up.

Using the 30X1 notation as an example:

  1. Front Squat: 3 second descent, followed by no pause in the bottom, up as fast as possible, followed by a 1 second pause at the top.
  2. Ring Dips:  3 second decent, followed by no pause in the bottom of the dip, up as fast as possible, followed by a 1 second pause at the top.

I feel like such a kid, this video blew my mind and i learned something :-)  Now I'm as smart as a 5 year old.

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