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Thursday, Mar 22, 2007

How many can you do?

Posted by Andy Petranek

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Wednesday, Mar 21, 2007

Hands in the air

Posted by Andy Petranek

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Tuesday, Mar 20, 2007

Who is this person ?  If you know please let us know!

Posted by Andy Petranek

Intensity can be defined as the amount of work done per unit time. Simply, the more work you do in any given span of time, harder it is, and the greater the intensity.

The definition of power is the same. Classical physics defines power as work over time. Because the definitions are the same, we can say that intensity and power are exactly equivalent.

Intensity =work/time
Power = work/time

To see where functional movement comes into the picture, we return to the definition of work. Work has two components—force and distance.


Increase either force or distance, and you increase the amount of work done. Multi-joint functional movements, such as the squat, pullup, and deadlift, involve a large displacement of weight, especially when compared to single joint movements such as the bicep curl or the leg extension. They also require large amounts of force production, especially when external resistance is added.

Force = mass * 9.8 m/s/s * cosine of the angle of displacement

When we lift a weight straight up, we can eliminate the last variable, so force becomes mass multiplied by the force of gravity. Simply, the more weight we lift, the more force we produce. Functional movements such as those mentioned above recruit the largest muscle groups in the body, those which allow us to move the most weight, and therefore maximize force.

Crossfit is the pursuit of power. We’re constantly seeking to maximize power output in one of three ways:

1.) Lift more weight, a la the Crossfit Total.
2.) Do more work in a set amount of time, a la “Cindy”.
3.) Do a set amount of work in less time, a la “Fran”.

Referring back to our definition of power and intensity, it’s easy to see why we get results doing Crossfit. We are doing more work in less time than anyone else on the planet. Do that, whether at your job or in the gym, and results are sure to follow.


Comment #6 - Posted by Jon Gilson at March 18, 2007 05:54 AM
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Monday, Mar 19, 2007

Put ‘em up!

Posted by Andy Petranek

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Friday, Mar 16, 2007

Rowing on an ergometer

Posted by Andy Petranek

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Thursday, Mar 15, 2007

Take that, and that… and that!

Posted by Andy Petranek

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Wednesday, Mar 14, 2007

MMA That

Posted by Andy Petranek

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Tuesday, Mar 13, 2007

Play Ball!

Posted by Andy Petranek

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Monday, Mar 12, 2007

Welcome to the world - Dashel George Petranek

Posted by Andy Petranek

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