One of CrossFit's main components is intensity. We believe that adding intensity to your workouts forces your body to adapt quickly in order to continue performing at that relatively high level. We accomplish this by timing many of workouts. However, one must be careful to distinguish between competition and training. Our number 1 House Rule is: Check Your Ego at the Door! We say that because we want you to understand that the clock and your intense workouts are simply a means to an end. Rather than having a drill sergeant yell at you all class long, you have a clock!
This concept of training vs. competition is also the main reason we don't allow kipping unless you can demonstrate adequate strength in dead-hang pull-ups (7-10 reps or more) and why we've changed the range of motion standard on our kettle bell swings from American to Russian. Your coaches strongly believe that the added benefit of those movements in day-to-day training are outweighed by the increase injury risk when performed repeatedly in a fatigued state.
Let's hear what you think... sound off in the comments!
The Bear Complex
7 sets of the following sequence:
5 rounds, rest as necessary between rounds
Increase weight each round working up to max
Bar cannot rest on ground (touch and go between sets)
Posted by Zareh