"Hope"
1 Min at Each Station for Max Reps of the Following:
Burpees
Power snatch
Box jump, 24" box
Chest to bar Pull-ups
Rest 1 Min
I want to bring up a subject that I'm pretty sensitive about and is quite difficult to discuss. I feel the only way I am going to get through this is if I just come out and say it so…my name is Blake, I am a CrossFit athlete, and I have the legs of a chicken and arms of a slippery eel. Everybody has limitations pertaining to this sport and these are mine.
Though these would be positive characteristics in more elegant activities such as baseball and ultimate frisby, in CrossFit they frequently equate to additional range of motion and added bodyweight. Though being tall is an advantage in some movements (see running, rowing, wallballs) this is not the case in most (see pull-ups, any squatting movement with the exception of wall balls, pressing, burpees, etc). I am not here to throw myself a pity party (yes I am) for I know there are many who have it worse than me coughadamcough, but I want to acknowledge that some people are going to inherently excel in some modalities while struggle in others. This should also help some of you understand why it is that you don’t squat more than so-and-so or why your 5 k row time isn’t so hot (or at least give you a damn good excuse).
CrossFit is a game of mechanical advantage. The individual who has the most effective levers in any given movement will move more efficiently and with all things being equal perform more work in less time. If you evaluate human movement from this perspective it should also be apparent that limb/torso ratio is also a large factor. Notice in the stick figure image above that the individual with longer limbs relative to the torso is forced to compensate by leaning over when back squatting (yes that’s what they’re doing). Now this lever is an advantage in pulling movements such as deadlifts and power cleans but is typically a disadvantage in the squats.
On a side note, I once read an article by Dave Tate (Powerlifting guru) that said a 6’1” (my height) powerlifter could be competitive in the deadlift at a lighter bodyweight but would need to weigh in the ball park of 295Lbs in order to be competitive in squatting and bench-pressing because their hips/shoulder could not support a substantial load. Now I recognize that powerlifters are playing a different game but unless you are some kind of alien panther then you better not be both tall and skinny (I was a whopping 165 a few years back and can relate).
For the record, Derek Waterman now owes me lunch. Post to comments your guess as to why this might be (it relates to the blog).
Kreger
Don’t you cough at me, Blake. I don’t host pity parties. I spike their punch bowls and proudly proudly make a fool of myself on their dance floors.
Rule #76: No excuses. Play like a champion.
Blake
2shay. I’ll never make that mistake again.
xenia
I always enjoy your posts Blake:)
Scott
Blake: nice post. informative. you’re tall, and I get the point about tall being a disadvantage in some exercises. but you don’t have “chicken legs” and “eel arms”. Right now I’m guessing you are at about 180#. Which is a good place to be at your height.
Cheers.
Scott
Nice work today for the Hope WOD everybody! It was great seeing athletes from other boxes. Lots of fun. Looking forward to NT on the 30th!
Scott
Also a big shout out to Chris Bacas, my partner in the Hope WOD. Thanks Chris!
Blake
Thank you Xenia. Much appreciated.
Scott: I’m actually pushing 190 nowaday…it’s just harder to tell because it is spread out over a long frame.
Anyone who is wondering about the last paragraph, the deal was that I had to fit the terms “slippery eel” and “alien panther” into the blog in a semi-covert fashion.
Justin Riley
There are certain physical advantages for sure, but for every mechanical disadvantage out there, there is an outlier athlete who proves they can perform as well as the big guys, or the tall guys or the short guys in this case.
The thing to do is work hard on what you suck at. I have long femurs and trouble staying upright in the squat. Guess what the answer is. Increasing mobility work, squatting 2x per week, and KNEES OUT! ’cause if you get the knees out, you can make it look like the short guy squat… well at least from the side.
Blake
Amen.