150520- Science! Do you speak it?

For some folks, every day at CFNFC is science class. More specifically, Anatomy and Physiology, Physics, Biomechanics, Exercise Sport Science, Dietetics and Nutrition and more!

The word of the recent week has been titrate. For the less aware, titration is the act of slowly adding solution #1 to solution #2 to precisely measure the minimum amount of solution #1 that elicits a reaction. 

In our case, the reaction is completing the workout safely, with correct biomechanics (until fatigue sets in and the inevitable breakdown occurs), and within the timeframe of the workout. 

On the board you'll often see a weight that is the "prescription" or RX for the particular workout. Sometimes this weight is outside the individual athlete's current ability and that's where smart scaling comes in. What we'd like to avoid is the athlete just throwing it on the bar and trying to go HAM for HAM's sake. Just working out hard for the sake of working out hard is a fool's errand.

The best approach, especially in the time gap between Strength/Skill and the time the WOD is supposed to kick off is to work the ranges of motion and lifts required at low weight and slowly titrate them up to the RX if possible. If it's not possible then where you end up having titrated correctly will be a reasonable load at which to do the workout. See? It is a bit of science. 

So, don't just go HAM, go SAM (smart as a mo'fo). 

General warm-up
3 rounds
200m row
20 hand-release push-ups
10 back lever shoulder openers
5 wall walks

Mobility
Lacrosse ball hell
Upper thoracic (anchor and foam roller)
Pec smash

CrossFit 
"JT"
21-15-9
HSPU
Ring dips
Hand-release push-ups