Quality vs quantity

What’s important to you? Getting a faster time? Or making each movement count?

With the Hopper Event coming up, you’ll have a judge assigned to you. They’ll be watching every single rep you complete. If it doesn’t meet the standards, it doesn’t count. When you’re working out in a class, there may be one or two coaches, but we can’t see every rep. Do you make each one count? You should. Because when it comes time to compete, you’ll need to show full range of motion.

This is not meant to be a rant. I want you to improve. I want you to get a fast time. But I want you doing the movements as they are meant to be done. If the burpee needs you to be vertical with arms STRAIGHT overhead, then a bent hip and elbows at 90 degrees isn’t going to cut it.

Move well. Move fast. Get fit.

4 rounds of:
Run 400m
Rest 2 minutes

Post time of each round to comments.

Compare to April 13/11

No rep

45 thoughts on “Quality vs quantity”

  1. Mobility

    Row: 300m

    WU x 1

    Strength: Push Press
    5x 95-115-135-155-165-135-175

    4 rounds of:
    Run 400m
    Rest 2 minutes
    1:45 / 1:48 / 1:46 / 1:43

  2. Mobility
    Row: 300m
    WU x 1
    Strength: Back squats x 3

    WOD : 4 rounds of:
    Run 400m
    Rest 2 minutes
    1:52 / 1:52 / 1:48 / 1:45
    cash out – legs stretch

  3. Mobility
    Row: 300m
    WU x 1
    Strength: Cleans x 3
    50, 55, 60, 65 (bad form bending my arms drop weight worked on my form with 55#)

    WOD : 4 rounds of:
    Run 400m
    Rest 2 minutes
    Time = 2:00 / 2:05 / 2:12 / 2:08 tough one cough all the way home
    cash out – legs stretch

  4. Squat mobility

    Deadlifts x5 from 45 plates
    135-185-225-245-265 (heaviest without belt in 2 years – pr?)

    4x400m run

    Lots of stretching at end.

  5. Nice pic Kevin! Lol went from being elated and proud of my accomplishment in that WOD to ‘holy crap’ there was probably only a few of my rounds that would be considered complete? As a candidate to be a coach at cfm should i have been stopped? Or ‘no rep’ repeatedly till i couldnt make the next round? The ‘death by’ wod doesnt have the same effect if you dont push beyond the comfort zone, feel now id be paralyzed by my own analysis.. And the desired effect of pushing your anaerobic system would be lost.. And would be lucky to get to ten rounds! Lol

    Over the last 2 months I’ve been trying to concentrate more on my form, my numbers no where near the PR that id set just months ago.. but obviously completely overlooked body weight moves such as burpees..

    New start date for xfit? June 19/2012, Jeff “back to the drawing board” s 🙂

    1. All I could think of with this pic was “You know you make me wanna SHOUT! Throw my hands up and SHOUT!”

    2. Here’s my opinion on the picture and more specifically on that particular wod. Yes, I say ‘quality’ is more important than ‘quantity’. On the other hand, I remember watching you during that wod and the quality of your burpees started to deteriorate around round 12-13. At that point, coaches will usually shout little reminders (stand up, arms up, etc). If we had called ‘no rep’ on all your burpees, you might have made it to round 14 or 15. However, the burpee is a body movement with low risk of injury with excellent anaerobic benefits. Sure, we want to see perfect burpees, but sometimes, depending on the wod/movement there comes a point where we like to see how hard you can push yourself. This was a good time to do it 🙂

    3. Hey Jeff, your no rep burpee on round 16 or 17 still looks better than my burpee on round 1 on a good day.
      All jokes aside, I look forward to your coaching. I admire your hard work, positive attitude and commitment to giving your best to crossfit.

      1. Laura its been a pleasure getting to know you in the short time you’ve been at CFM, you are doing great at this and your enthusiasm is contagious as is your laughter! I look forward to coaching you as well as being a participant in classes right beside you! 🙂

    4. I agree with everything that has been said by those wise folks posting above me.

      The advantage of having trainers there when we are working out (either during strength or WODs) is they give us feedback on our movements. Telling us what is going well, or what needs improvement. I think many of us are more ‘self-aware’ during strength practice, but there are some things that may be impossible to see or feel on your own. For example, I am horrible at judging my own squat depth. In a WOD, when the intensity is ramped up, picture perfect form becomes even more difficult. I’m not saying it isn’t desirable; it is just harder to obtain and perhaps maintain. This is perhaps when we rely more on coaches to give us that feedback. I will admit, it kind of “stings” a little to hear “no rep”, but by calling it, someone just gave me an opportunity to get better at something. For that, I say “thank you”.

  6. 300m row
    Deadlifts x3
    4x400m run
    1:14 / 1:27 / 1:27 / 1:24 The two fastest times were due to racing with Shane.

    Cashout – stretching.
    Skill of the week = 18 shaking seconds.

  7. Personally I appreciate the “no rep” calls from coaches. I find the mental ability to recover from someone “no-repping” you is something that doesn’t always come naturally.

    As fatigue sets in and I am pushing for reps, it becomes harder and harder to concentrate on form and sometimes it takes that coach to give me the hard truth…that no matter how far I push, good form is always important. I’ve no-repped myself on things like box jumps and DUs…lots of DUs…but I know there’s probably a LOT of stuff I should get a no-rep on that I am not even aware of…like not fully extending/lowering on squats etc. And let’s be honest sometimes I just don’t care and want to just get through a WOD no matter what.

    When pushing yourself on body weight stuff it’s easy to “sneak” a couple reps with poor form…but on lifts it could mean the difference between benefit and injury.

    Hopefully I won’t get a no-rep on 400m this afternoon! Great times already by you morning folks!

  8. Mob
    Row 300 m
    WU x 1

    4 rounds
    400 m run
    2 min rest

    1.- 1.46
    2.- 1.56
    3.- 2.03
    4.- 1.54

    It was a tough one!! I am still tasting those tacos everytime I have to run and being sick all last week did not help, I almost met pukie again this morning!! good job everyone Fast times!! 🙂

    1. sorry to hear about pukie… You did seem a little pale as your were leaving the gym this morning!

  9. Quality > Quantity

    In regards to Hopper, Games, etc. I appreciate when I know my judge will not allow half-assed reps in my final score. I said this exact thing to my counter last time we did “FGB” and sure enough he called out a few wall-balls (go lower).

  10. Strength: Push Jerks
    5’s to 75#

    WOD: 1:34, 1:40, 1:41, 1:45. Marginally better than last time, but any progress at all is a good thing, so I’ll take it.

    With regards to today’s topic: To the current and future coaches, if you see me doing a movement wrong, I want ‘no rep’ called each and every time. Form and technique are way more important to me than time, and if I’m not doing it right or if it’s substandard, it’s only because I’m not aware, and I WANT to do them right.

  11. Row 300m / WU x 1 (worked on handstand kick-ups + pushups)

    Push Press x 5

    WOD: 4 x 400m
    1:29 / 1:34 / 1:39 / 1:39

    Not my finest showing by any means. Looking forward to shattering these times next time. To Future Blake: RUN FASTER!
    Great running 4:!5-ers…not sure how you kept getting faster every round but you kicked butt!

  12. I have no repped myself many times but it is very easy to be unaware that you are not fully extending or squatting low enough, etc. There have been many times where I hear the trainer yell instructions during a wod, and I’m not sure if it was intended specially for me. I usually point at myself and say ‘me’?They then confirm or deny.

    1. I often hear coaches shouting out instructions mid-WOD too, and I don’t even check in to see if its me they are talking to specifically…LOL…I just squat lower, lift my elbows higher, lock my arms out, fully extend my hips, whatever. They could yell “cluck like a chicken” and I would probably do that too. Its like my brain isn’t even there….

  13. 300m row
    push press x 5
    105-125-140-160-170 (1 rep)
    4 rounds
    400 m run
    2 min rest
    PR from last time which I did 1:40-1:35-1:43-1:38

    Cashout – stretching.

  14. WU x 1

    300m run x 2
    300m row

    Body felt sluggish and tired today and I wanted to cancel, but I had a stressful and hectic day at work so I needed my heroine (crossfit) fix to get rid of the negative toxins and bring me back to my happy place.

    Strength: Shoulder Press

    65-75-85-95-100-105 I celebrated at first thinking I had a PR. I checked my journal and realized that it was not a PR, but it has been a long time since I have been able to match my old PR of 105..smiles..

    WOD: 4 x 400m run

    1:32- 1:32-1:29-1:30

    First 2 rounds were slow and clunky, but last 2 felt better. Nice race Frank; I kept trying to catch you the whole 4 rounds.

    Glad I did not cancel today. Feel better now!

    1. Great 400m run times Corinna. Saw you head out the door for your last one, and you looked very strong.

      Congrats on your “re-PR” on your shoulder press 🙂 Its a great feeling to hit those numbers again, when they have felt out of reach for so long.

  15. 300 m row

    WU x 1

    No strength tonight my back is still not 100%. Used the foam roller and did some stretching.

    WOD 4 rounds 400 m run rest 2 min. between rounds

    1:27 1:37 1:47 1:53

    Wow I sure faded on this one…

  16. Shoulder Press x 5: 50-55-60-65-70 (PR for Reps)

    WOD: 4 Rounds 400 M run
    1:30 – 1:35 – 1:42 – 1:40

    Really tough WOD. After second round I wanted to stop. Racing with Gille & Andy kept me moving. Man, my legs are hurting tonight. Tomorrow will be a real treat, I am sure.

    As for the “no rep” call, yes, I want to be called out on it, but I admit that in the heat, sweat, and agony of a tough WOD that you just want to get through, it’s not fun to hear.

  17. Ya, let me hear the feedback! Some of you gave me some at the gym. But now that it’s all sunk in, let me have it.

  18. mobility
    light job 400m

    foam rolling

    burgener warm up

    snatch segment deadlift #65
    snatch segment pull #65
    snatch shrug 75-95
    snatch pull 95-105

    my numbers for weight may be in the wrong places for some got it all messed up :p . Really liked the Olympic lifting class helps a lot to spend time focusing on these lifts always can use improvements i can see these becoming a regular part of my week. Great job everyone.

  19. WOD at Crossfit Bathurst tonight:

    WOD: 3 rounds for time of:
    6 Front Squats – 145lbs
    12 Pullups
    12 Box jumps – 25” box

    Time: 4:43

    Cashout: 2min of wall climbs

  20. Strength: Press with PVC and #15 bar

    WOD: 4 Rounds
    Run 400m
    rest 2 minutes

    Times – 1:35, 1:35, 1:43, 1:42

  21. Oly class.. Liked it very much, thanks for the in depth explanation of the muted hip Kevin as I feel that’s the ‘feel’ of the movement that I’ve missed.. Never felt that ‘pop’ so have been over emphasizing my shoulder shrug! Much practice needed! This will be part of my week from here forward!

  22. Oly Class 🙂

    400m run (light)
    foam rolling as a group (calves,hamstrings,glutes,lower back)

    Burgener warm up (with snatch land and snatch drop)

    Snatch transfer exercises:
    -snatch push press behind neck
    -press under (bar no higher than start position)
    -heaving snatch balance (feet stay in squat position, no jump)
    -snatch balance (jump to squat land)

    1) snatch segment deadlift 50#
    2) snatch segment pull 60#
    3) snatch shrug 60-80#
    4) snatch pull 80-95#

    Oly class was great! Learned more tonight in one hour than I would in months on regular strength rotation, 5 days per week. Now, on to breaking old bad habits and putting what I’ve learned in to practice…

  23. mobility
    300 m row
    WU x 1

    back squat 5RM to #110

    WOD: 4 x 500m row with 2 min pauses between rounds

    no PR

    hopefully will reach new PR with all the practice!

  24. Practice DUs
    Mobility, 400m jog

    Foam rolling, legs+back

    Burgener WU x3

    Snatch Segment Deadlift #65
    Snatch Segment Pull #75
    Snatch Shrug 85#
    Snatch Pull 95#

    Very interesting stuff, looking forward to next one. This should be very helpful in the future. Maybe if WOD 12.2 shows up again…

  25. Sarah & Chris

    Thanks Kevin for a great Oly class!! Learned so much tonight!! Keep up the fantastic work!

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