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Posted by Andy Petranek :
Wednesday, Jan 06, 2010
I was reading the Wikipedia entry for Accuracy & Precision (that was linked from the CrossFit.com main site) and I thought it would make a good topic for our blog. How do the terms accuracy and precision relate to health and fitness? Well, there are a lot of ways, but first you need to understand the difference between the two terms. I look at it like this - If you are shooting at a target with a bow and arrow, accuracy is how close/far you come from the bulls-eye on each shot. Precision is how tight a group all of your shots are together. You can be totally inaccurate (hit the target 6" to the left of the bulls-eye) while very precise (all 10 of your shots are within 1" of each other). You can also be very accurate, but imprecise (your arrows are spread around the center area of the target, but not in a tight group). Mastery is achieved with both accuracy and precision.
So, how can this apply to your fitness... Relate accuracy to WHAT you are doing, and precision to HOW CONSISTENTLY you are doing it. If you're not doing the right things, it doesn't matter how consistent you are, you won't get the results you want (eating a diet high in starches every day; or showing up for 3 workouts every week, but selectively choosing workouts that include only the things you're already good at - both examples of precise, not accurate). And what about the opposite - accurate, not precise (getting all motivated on January 1st to do everything perfectly and falling completely off the wagon by Feb 1; or giving 110% to your workouts, but only showing up once-a-week because you're too sore from going that hard each time to come more often).
This has turned into a rather lengthy post - probably way too long, so I'll end it with this... the key - do the RIGHT things CONSISTENTLY (accuracy and precision). This means, especially at the beginning of January, identifying your weaknesses, and consistently working on those weaknesses in bite-sized chunks. Be accurate and precise and I guarantee most excellent results!! How do you see this relating to your fitness for 2010?
Thomas demonstrating either the snatch or overhead squat - both require precision and accuracy.
Today's Workout
Front Squat 3-3-3-3
- rest -
30-20-10 rep rounds for time of:
Alt. supermen (2ct)
Med ball v-twists (2ct)
Lat. bridges (each side)
Posted by Becca Borawski :
Tuesday, Jan 05, 2010
When it comes to motivating people, nobody does it better and for more people...than Rocky.
What have you let yourself be defined as? What have you told yourself you can and can't do in the gym? Maybe it's time to stop listening and just be a success.
Today's Workout
6x Franklin Hill Repeats
- 3-5 minute rest interval
- If you're doing this at home, find a hill that is no more than 1/4 mile long and is fairly steep. Run up it. Repeat.
Posted by Andy Petranek :
Monday, Jan 04, 2010
Happy New Year! This is my first official post of the year and I thought I'd start things off by talking about the dreaded "New Year's resolution." Did you make them this year? Resolutions are fine... but without action, they mean absolutely nothing, other than something to make you feel good when you talk to your friends. Want to give them some teeth? Take your resolutions and determine at least 3 solid goals for the year (total). Then identify the action items that will help you achieve these goals. And if you really want to make it stick, assign dates and accountability (what you'll do if you don't do what you say you will) to your action items. Share your goals and action items in comments.
Don't stop Alyssa - it's a new year!
Today's Workout
For time:
800m Run
80 Squats
40 Pull-ups
400m Run
40 Squats
20 Pull-ups
800m Run
80 Squats
40 Pull-ups
Posted by Becca Borawski :
Sunday, Jan 03, 2010
CFLA reopens tomorrow with our regularly scheduled classes. We hope you all had a wonderful holiday break and are ready to dive back in for a brand new year of CrossFit!
Jim attempts to levitate the bar.
Today's Workout
"The Countdown" written by Stanwyck
10-9-8-7-6-5-4-3-2-1
Burpees
100m sprint after each round
Do 10 burpees, run 100m, do 9 burpees, run 100m, etc.
To map a running route near you, check out http://www.runningmap.com/
Posted by Becca Borawski :
Saturday, Jan 02, 2010
The battle for Franklin Hill.
Today's Workout
"Holiday Intervals" written by Jonesywyck
1 mile run
4 minute rest
Sit up ladder (Increase each minute by two reps. On minute 1 do 2 sit ups, on minute 2 do 4 sit ups, etc., until you can no longer complete the required work within the minute allotted.)
4 minute rest
1 mile run
There will be three separate scores for this event, one time for each mile and the highest number of sit ups achieved within the minute allotted.
If you are trying to figure out running routes in your neighborhood, check out http://www.runningmap.com/
...and if you want to easily figure out how many sit ups you did:
The number of sit ups in minute completed = x
[x * (x+2)]/4
e.g. - if you finish minute 10 (20 sit ups) and do 9 sit ups in the next minute
[20 * 22]/4 = 110
Then add the 9 extra for 119
