"Time Caps and Respect"

"Time Caps and Respect"

    Since the New Year, we have been giving you the option between two different styles of WODs for your conditioning. One is NOT better than the other. They are there for you to decide, on a given day, what you want to attempt. One will always be a longer duration with lighter loads, while the other will be shorter with heavier loads and more advanced in the movements…but they will always have a time cap. This is the MAXIMUM allotted time given to complete the WOD. You may ask what the point of the time cap is and why shouldn’t all athletes just finish the WOD, regardless of the time? Well, it’s about the athlete and the programming.

    Much thought and careful planning is put into the programming here at CBCF. We want to ensure that all athletes are working the 10 general skills of fitness on a daily basis, that you are practiced in the Olympic lifts, and that you are familiar with the 9 basic fundamental movements. We program so that it is indeed a constantly varied structure and not some random mess of crap. In doing this, we also are factoring which different energy system you are using daily.

    Every WOD is programmed with an end time in mind. Once that time is surpassed, it becomes a different workout than what was originally planned. “Fran” is designed to be a sprint, done in under 10 minutes, and ideally, around 5. When it exceeds that 10 minute time frame, it becomes something different. While, yes, there is something to be said for gutting it out to the bitter end, 9 times out of 10 there should be a time cap!

    When a time cap is established and the athlete knows it my be difficult to complete the work in the required time, they will push harder to finish and the intensity will stay in the energy system it was designed for. Conversely, when there is no time cap, the athlete loses their sense of urgency to complete the work and it becomes a slow, drawn out slug fest just to complete the reps “as rx’d.” It is much more desirable to have an athlete push as hard as he/she can in order to get done in under the cap and fall short, than it is to take 4 times longer than intended JUST TO FINISH THE REPS!

    While it may be discouraging to the athletes that do not finish the WOD, eventually they will grow and gain the capacity to complete the WOD under the time cap. When this happens, the athlete can be proud and feel that true sense of accomplishment and see that their hard work has paid off. Time caps can keep egos in check when they need to as well as boost them back up for continued commitment to the program and dedication to their own fitness.

    Time caps also help to create a more competitive environment for all athletes of every level of fitness. It helps to keep the intensity of the given WOD where it should be, and aids in maintaining the integrity of the programming.

    Since the advantages of using a time cap for WODs greatly outweigh the disadvantages, we ask that you respect our decision and expertise on every given WOD, as well as respect all coaches on the floor during the WOD when “time” is called. This will greatly add to your continued success and overall fitness improvement here at CBCF.


Workout Of the Day

Partner WOD

Teams of 2, reps divided equally:

"Slippery Slope"

50 Burpee Box Jumps
40 Calorie Row
30 Shoulder-to-Overhead (135/95)
20 Med Ball Sit Ups (per teammate)
15 Back Squats (per teammate) same bar as S-to-OH
20 Med Ball Sit Ups (per teammate)
30 Shoulder-to-Overhead
40 Calorie Row
50 Burpee Box Jumps



CrossFit Games Prep WOD #2

8AM & 9AM

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