Velocity and Force

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Make up the WOD you missed on Monday or Tuesday, or work on developing a skill you need to improve.

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Velocity and Force

Imagine a mountain bike for a moment.
 On your bike, you have different gear ratios.  The lower the gear the
faster you can pedal (velocity), because it is easy to push the pedal
(force).  One the other hand, the higher the gear, the harder it is to
cycle your pedal (force increases), but the RPM of the pedal declines
(velocity decreases).  

When it comes to working out, consider how velocity and force mesh with each other according to movement patterns:

1.) High force, low velocity (think of your 1RM deadlift or back squat).

2.) Moderate force, moderate velocity (Perhaps the thruster weight you would use  for “Fran.” You can move this weight moderately fast.)

3.) Low force, high velocity (imagine a pitcher throwing his best fastball).

Each of these force/velocity ratios listed can affect you in dramatic ways, providing that you give maximum effort.
 Therefore, in CrossFit we try to train all 3.  In doing so, we raise the level
of all 3.  We aren’t just able to deadlift or back squat more over
time; we are also able to run a faster 100m sprint, row faster, do “Fran”
faster… you get the point.  The key is maximum effort.  A common adage
is that the results we see from CrossFit are from: 1.) Intensity, and, 2.) Adaptation.
 The different stimuli that comes from the force/velocity ratios listed
above are certainly forms of exercise that force our body to adapt.
 But without intensity, a low force, high velocity movement becomes a
low force, low/moderate velocity movement.  It’s not as hard,  the
stimulus lessens, the results come slower.  Why is performing with max
intensity hard? Because it hurts!!  But after we see the results, and
after seeing the amount of force and velocity that we can apply to
various objects and exercises increase, it certainly makes it worth it.
 So come one, come all.  Let’s suffer together.

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