Saturday, May 8, 2010

WILLIAMSON TURN

5 minutes to complete:

3 rnds of:
full ring pull-ups x 5
push-ups x 10
jump squats x 15

135# g2oh max reps in remaining time

score is max g2oh reps

-4 minutes rest-

135# g2oh x max reps achieved

3 rnds of:
full ring pull-ups x 5
push-ups x 10
jump squats x 15

for time




13 comments:

  1. part one: 17 reps
    part two: 5:45
    As sailing vessel 324 maneuvers through the dead sea of mediocrity colliding with candy ass cabin cruisers and sugar coated luxury yachts the 5"/54 guns are being loaded for war. This boat's leaving the familiar and it may not return. The search for novelty continues. There is no time for Q-turns on the high seas. Fall overboard and sink or swim. This is not your ordinary yacht club.
    An empty stomach, save for the light remnants of pumpkin and spice, and an insatiable drive for unfettered attention to detail drove this morning's war games. A new course demanded a new heading, devoid of strategy and the creature comforts afforded to the sterile environment of the combat simulator. A steady heading and persistent drive kept a constant pace, smooth and unfettered by feelings of loneliness and prospects of scurvy. Dead stops are bound to cause any vessel to drift off course and should be avoided. Anchor and regret it. Raise the black sails and embrace the devil's breath as it blows the soot of human combustion, influencing the compass of destructive destiny. Don't expect this captain to abandon ship.

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  2. the difference in technique and rom between each of your full ring pullups is interesting and stands out when comparing both videos. i haven't incorporated that particular tool yet and am curious what will work for me and whether or not the movement will come naturally or take some practice.

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  3. turbo. 22/5:58

    Better have your waterborne search and rescue maneuvers down… Man overboard! Shift your rudder, reverse course, and come back for retrieval. The after effects of today’s sea trials left my will turned sunny side up. Nothing is more frightening than drowning in the Sea of Diaphoresis without water wings. Rarely does a workout plaster my back to the deck like a warning placard; usually I walk it off. Not in this sea state, steady chop followed by increasingly heavy swells, buried the bow in green water. Fortunately, this cutter was built for the big stuff.

    New formats demand caution on approach. Uncertainty was the word of the day. Constantly varied now translates to the same movements, different order, rep scheme, or weight. Within those parameters, previous experience narrates strategy. When confronted with an uncharted course, navigational questions linger. The learning curve is steep, but the confident mariner still proceeds into uncharted waters, sexton and spyglass in hand.

    We will establish a standard range of motion for the full ring pull-up. I’ve been using what has become the MU standard, dropping out of the transition without full lockout/extension. In no way am I say this is right, just a common standard. The governing body will hold a special legislative session to clarify this issue. Follow this post, when we discuss and clarify, I’ll post the findings and enactments.

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  4. Turbo, in referrnce to your second paragraph, I arrived at the same conclusion about 8 months ago. Though i've been MIA for a while, I've continued to follow ya'll. I'm with you guys.

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  5. In order to sustain the passion and intrigue we all found with our first exposure to CF, there must be continued innovation. Without changing patterns, the work becomes mundane, eliciting substandard metal response and diminishing physical preparedness. Research has proven unrecognized and untested methods exist. Development has shown the ability to surpass simple physical fitness and dabble in an untapped realm of higher enlightenment. As we charge the beach, conquering enemy strongholds, only those who dare venture beyond the boundaries of force fed propaganda will reap the benefits of a new age. Three Two Four is charging forward, unwilling to suffer from anything but success.

    Darrell, pack your sea bag, this is just the beginning of the voyage.

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  6. Constantly varied is a lofty claim and creates a pair of shoes almost too big to fill. For me, it's easy. Never do the same work out twice. This is my definition of constantly varied. Am I wrong? I have nothing to lose and therefore it's much easier to hold my own feet to the fire. With a modicum of creativity, the possibilities are endless. Why has boredom ensued?

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  7. 324...I am in total agreement again. i'm a trainer@ a corp. gym, however nothing i do is conventional. I nor my clients use any machines or any of that crap, & i damn sure don't duplicate workouts. We are like-minded in training principles.Again, I'm with you guys.

    Williamson Turn;12/6:32. A lot of time & energy wasted bcuz of where & how I had to do it(Globo gym). Rings hung low(power rack)so kipping was inefficient & controlling the descent of the barbell further sapped strength & energy, but happy to be able to do it at all.Thanks.

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  8. so how do you guys gauge improvements in your overall fitness? how do you know exactly what to tweak and adjust in order to increase your output and better your weaknesses?

    being precise & accurate is important is important, otherwise its just a hodge-podge of 'constantly varied' stuff. or is 324 not worried about measurable/observable/repeatable data?

    the great thing that CF made mainstream (but didn't invent obviously) is repeating certain workouts so that you can gauge your fitness to see whether or not you've increased your output across a myriad of different tasks. i see that 324 has adopted that with your own benchmarks as well. then again, 324's ingredients/recipes are based on CF concepts.

    if you never repeat workouts, how do you know where you're weak and know what to improve? its clear from your programming that you do all your strengths. so i guess the question is: what are your weaknesses? thats important to know.

    what i love about 324 is the creativity and concepts implemented to the movements. definitely you guys are using new ideas and coming up with new ways to perform time/task objectives.

    you stated you never repeat workouts. so what is the reasoning for the benchmarks you've created? from what i see in your wods, its all based on your strengths and i'm really impressed by the strengths displayed for sure. what would be interesting to see is how 324's athletes perform at 'constantly varied tasks using functional movement performed at high intensity'. a good proving ground for this would be at Sectionals/Regionals/Games. put your programming up to the test. depending on how you guys fare, you will clearly know where you are deficient. i would imagine that would place a lot of pressure on you guys. i agree whole-heartedly with the comments you guys leave and with your philosophies...i really would like to see how it measures up to the rest of the community. then and only then can you really say you guys are on the up and up.

    with being precise & accurate and weighing & measuring food, you know what to tweak in order to perform better as an athlete. there should be no difference with the fitness programming. otherwise, 324 is just moving large loads, long distance quickly...but that is just a SMALL piece of the pie.

    -bill howell, 324 follower

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  9. Part I
    Thanks for the solid engagement Bill.
    This is today's answer. Tomorrow's might be different as we are riding the coattails of evolution.
    There are multiple answers to your questions and they probably all contradict each other and weigh heavily on the philosophy of the day or life's circumstances.
    The bottom line is that when you train everything there simply isn't enough time to visit all of the metabolic fundamentals while simultaneously pursuing a new and creative ways to release endorphins. The philosopher in me asks why it's so important to gage progress? An absurd question probably but sometimes the experience or journey is more significant than the data or destination. I can say with 100% confidence that external validation is not my motivation. One has to ask why he or she is training? If it's for the sole purpose of a log book or scoreboard then I agree that gages should be more frequently deployed. Furthermore, techniques should also change on even intervals in order to account for the different variables. The clinical environment is the only place where one can find such pleasure. On the other hand, my training, albeit relatively modulated, evolves to meet specific needs. With limited resources and as variable of a schedule as one can imagine I have to adapt. The other factor is purpose. Professional demands require certain skills. If it were up to me there are probably a few activities I would delete or train less but I have to adapt. If training for a jiu jitsu tournament or a physical readiness test then I would be silly to not train the strengths needed for said activities. While I'm on the subject I'll address training weaknesses. It goes without saying that this is jolly good time BUT my philosophy has changed regarding the utility of an imbalanced regimen. Comparative advantage teaches us that the party or individual who is the best at producing a product should be the one producing. It doesn't make sense to put the quarterback of a football on the defensive line or a forward in the backfield etc etc. At some point we have to define our strengths and set a steady course for progress. Allow me to specify. Double unders isn't a weakness. It's a lack of skill. A weakness or deficiency may be defined as a short arms or long legs or an inordinate amount of slow twitch muscle fibers. None of these issues can truly be rectified but for every weakness or deficiency there is always an inverse strength somewhere else. Short arms may be bad for deadlifts but they're great for handstand push ups. Of course exceptions exist but we need to play our ace card before it's all over. Rectify deficiencies but capitalize on strengths.

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  10. Part II
    The gages have to evolve with the demands of the current training philosophy. For example, the focus on the C & J may be the gage for one month while the deadlift may be the gage for the next month. I find it impractical (although it works at times) to use a gage that is only employed sparsely. Crossfit is evolving into a specialized sport and requires a commensurate approach, i.e. precision type training uninterrupted by the minutiae of real life. There is a difference between being a precision athlete with dialed in parts and pieces and a hardened trooper immune to the same nuances that make good athletes great like proper rest, nutrition, timing, fuzzy thoughts etc. It's important to do everything right when possible but when it's not possible we have to adapt.
    324 is probably the farthest thing from a sound prescription that you can find. For all intents and purposes main site programming is definitely a more sound approach for the average person looking for moderation. This site is more of a living diary between two madmen in search of the fountain of truth. It's a tumultuous road fraught with struggle and chaos with no exits and a precipitous decline into the fiery bastion of pleasure and pain.
    How do I gage my training? I use the fundamental power and oly lifts as a general gage but in practical terms I use jiu jitsu and the fact that I don't get tired, chew gum, and breath out of my nose. The best gage isn't necessarily a fran or betty time but applying training to a real life activity and watching others crawl to the finish line as you than gun for doing your homework.

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  11. Bill, first, let me thank you for your candor and staking claim to your critiques.

    Self-evaluation is an intricate endeavor. We all suffer from a certain degree of vanity when staring into the mirror of self-reflection, finding the things we’re good at to amplify the image, a distinct drawback to programming your own regiment. I try to be internally honest, identify personal weakness and make corrections for the sake of self-improvement. Regardless of the extent to which we search our internal database for flaws; the insight of others remains fundamentally necessary for target I.D. We will lie to ourselves to avoid the inevitable dissatisfaction of personal shortcomings. I look to those whom value the importance of forward progress (people like yourself) to offer unbiased feedback.

    I understand your observation regarding playing to explicit strengths. However, when considering programming we have identified movements and concepts believed extract universal elements. In other words, training those areas that are the building blocks for peripheral engagements. I can attest through personal examination and documented results, little or nothing is lost. In fact, I deem more is gained; otherwise, I would walk the customary path.

    Gauging improvement and measuring data requires a degree of repetition. Our benchmarks are designed to do just that. A proprietary effort to infuse what we believe is basic for augmented capacity and measureable growth. As I’ve stated before, they are not constructed for everyone, and in some cases will not be scalable for mass consumption. But, they WILL represent our primary tenants, to include expanding the physical crop yield.

    Increasing output is achieved by: Increasing output. Fran is a great benchmark, but I truly believe that at a certain point, for advanced athletes, it becomes antiquated. Is there a difference in power output being displayed by an individual with a 2:20 Fran time and one with a 1:55? My contention is no. Economy of motion and efficiency of movement (along with transition times) dictate results in this range, not power. The two exercises can only be cycled so fast without specific practice, at which point it becomes specializing in a single workout. When you reach that range, increase the load by as little as five pounds and you’re changing the required horsepower to complete the process. Therein lies our strategy for enhanced output. If you can move larger loads repetitively with speed, you’re less likely to suffer with moderate weight. Does it work?

    I have taken our training and methods to the battlefield. The principles by which we adhere resulting in qualification for the Southeast Regional competition at the May. Originally an outlying, but now overriding motivation for competing: Evaluate our platform in direct comparison to common standards. In the midst of preparation, my focus has never waivered. The goal here is to produce a physically strong, mentally agile, and superiorly adaptive athlete. Whether that leads to victory or total annihilation, I walk away with the satisfaction of continued personal progress.

    This is daily workout in engineering human evolution. Mistakes are unavoidable. In conjunction, data is downloaded, trials and errors recorded. The painstaking process to locate the perfect formula compels a scientific approach. The time, forethought, and physical labor witnessed are a testament to innate resolve. There is no stopping, rest only exists for the purpose of recovery.

    Thanks again Bill!

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  12. Thats good info from both Mike and Turbo. It was a good read for sure. COngrats on Measuring one of your benchmarks Turbo. Maybe you can shave another :08 sec. Good luck at regionals.

    Guys I read and follow 324 everyday and do your Wods sometimes if I hit 2-adays. Your programming is really sick and demanding. Basically its good shit.

    Turbo Loose the dip I quit after 24 years you can to. I saw an increase in output and performance after I was clean.

    Shawn from Xfit Nocatee.

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  13. Thanks Shawn. Always good to hear from foot soldiers.

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