Why dont we do bicep curls, tricep extensions, calf raises, and lat pulldowns? First and foremost those movements cannot be found anywhere in the real world applications. Second these movements and other “isolation” moves do not have the abillity to illicit power. Remember power is achived by moving large loads, long distances quickly. A bicep curl is unable to achieve any of those criteria. A 50# dumbell is certalinly not a large load, nor is the 12 inches you are lifting it long. Quick well relatively yes. But so is twittling my thumbs.

A functional movement is by nature made to produce power. A jerk, clean, or a kipping pullup cannot be done slowly. In fact they must be done quickly in order to be successful. They also have the capability of moving large amounts of weight. I can rep out 30 Clean and Jerks in 2:33 sec. Thats 4,050# that was moved in less than 3 minutes. Using our formula for power we produced nearly .47 horsepower. Nearly 1/2 a horsepower! Try that with a tricep kickback and you begin to see the difference in outputs. Keep in mind that power is another word for intensity and intensity as we like to say around here is “where the results are at”.

If your interested in calculating your power output check out this. http://www.performancemenu.com/resources/powerOutput.php

Pat Sherwood does a great job of explaining why as CrossFitters we place such a high emphasis on functional movements.

http://media.crossfit.com/cf-video/CrossFit_SherwoodWhyFunctional.

WOD

“Task Priority Fight Gone Bad”

3 rds for time:

20 wall ball shots
20 sumo deadlift highpulls (75/55)
20 box jumps
20 push press (75/55)
20 calorie row
1 minute rest (continue running clock during this rest)