12 Rounds (36 Min)
Min 1 20/16 Cal Row
Min 2 40 Double Unders
Min 3 2 Muscle Ups
Scale as needed
Open gym time, make up/redo the CF Open WOD
11AM Class will return April 2nd. During the Open, it will be an open gym hour.
Coached WOD: 9 & 10am
Open Gym: 11am to 1pm
**NEW SATURDAY HOURS**
7:30, 9:00, 10:00, 11:30am
The gym will close after the last class.
Why do we train with tempo?
1. Improved Quality of Movement
Quality of movement should be your first priority. Intensity comes only after one can consistently demonstrate the proper mechanics of a movement. Proper tempo prescriptions can help athletes develop awareness and body control by giving them an opportunity to “feel” which muscle groups are activating to keep them in proper positions.
Tempo can be used to emphasize problem areas and shore up weak links in technique. For example, if you struggle in the bottom position of an overhead squat, a prescription forcing you to spend some time in that position will help solidify your technique, create more comfort in that weak position, and permit greater improvements down the line.
2. Reduced Risk of Injury
Improving the quality of the movement obviously helps to reduce the risk of injury for athletes. But in addition, slowing down the tempo of lifts can ease the stress placed on joints and shift that additional stress to the muscles powering the lift. More stress on the muscles and less on the joints is a good thing. Muscles are far better at adapting to increased loads. Connective tissue typically takes longer to strengthen and adapt to the increasing loads, so by slowing down the tempo you can give your connective tissue some rest while still strengthening the surrounding musculature.
Tempo prescriptions also naturally control intensity (and perhaps, rein in egos). Let’s use the bench press as an example. If you excessively load the barbell you might be tempted to speed up the lowering phase and bounce the barbell off your chest – don’t lie, you do this. But if you know that the prescription calls for a 3 second descent and a 2 second pause at the bottom, you’re not going to be tempted to load anywhere close to the same amount.