Wednesday, October 28th 2015:Time Cap or Not To Time Cap
TIME CAP OR NOT TO TIME CAP? We don’t always set time caps, but when we do it can be for a variety of reasons. Mostly it is to help guide you on what weight to use or how to scale to get the intended outcome of the workout. For example, some days are meant to be faster, sprint-type workouts. So even though you can push the RX+ weight that day, if you went too heavy it might force you to work slower and take more time (counter to the goal of the WOD). In those instances time cap is a useful tool to determine your own volume and weight choices. Sometimes it is about keeping the workout length manageable if we have a lot to cover that day. But sometimes it is meant to just add the pressure of time to keep you on your toes and moving. Monday’s WOD was a challenge. Looking back at the Whiteboard we had 15 people that did not make it under the time cap. Obviously the goal is to stay under the time cap (again, as it gives you an idea of what the time domain of the workout should be). But sometimes you don’t make that time cap and although that might be disappointing… we see it as a growth experience.
This workout was a new challenge for the coaches as well (two coaches did the WOD, two missed the time cap), and it reinforced the importance of capturing our scores so we can reflect on where to improve. For us, chest-to-bars drained energy to get back to the bar. Brian is committed to working on dialing in on his kip to make the CTB easier and Marina needs to string more reps together so as not to tax her grip on the pull-up bar. Then we’ll practice the positions of the hang clean trying to be as efficient as possible and not burn out the forearms. The key is that we learned something by doing the METCON but are going to practice it when we can concentrate and aren’t fatigued. It gives us an action plan and motivation to do this again in under 14 minutes.
Does this mean we need to add more “extra” work and time at box? Yes and no. Yes, if you want really elevate your performance to finish a key movement quickly. But NO in that if we stay with the programming here at the Cove, we are naturally going to get better. At everything.
Ever notice how, even though we haven’t done front squats in a while, suddenly you throw more weight on the bar? Or since we’ve been doing handstand push ups perhaps you can press a heavier load overhead? Or do the same weight with greater ease? That’s the goal. The programming increases your OVERALL fitness and you’ll ultimately see gains in all areas over time. And embrace the time cap as a way to help you follow the programming as it is designed — because our goal is a common one–
to get BETTER and FTTER!
3 Front Squats (rack the bar) directly into 6 Back Squats
– build up in weight –
12 Front Squats
36 Double Unders
10 min AMRAP
RX+ 95/65 (FS and DUs must be unbroken)
Hallie shows so many great points of performance on her shoulder to overhead. The hips are fully open and her jump is generating momentum. Her head is moving out of the way of the bar. Great elbow position. And you can actually see the bar completely weightless and flying off her shoulders. Beautiful.