Heels on the Box or Bust
Once upon a time, we rocketed off the box, toes barely touching, but making sure to open the hips somewhere above the box.
It was hard but not killer-ish, we felt like Superman, and we didn’t know any better.
Sometimes, we even had a sandwich in between reps.
(Not true. Just checking to see if you were paying attention. Besides, it was really just some avocado and cashews.)
Then we decided to adopt the CrossFit Milford standard from the New England Sectionals: Heels totally on the box or get a “no rep” call.
Wow. That was a LOT harder. And we learned to swear a lot at CFM underneath our breath. (“We hate you, Jason Leydon. Redrum. REDRUM!”)
So, now we have the CrossFit Watertown standard: Heels totally on the box. And no, you cannot just step forward to make it count. Heels on the box when you land or it’s a do-over. It’s our standard for right now. That’s not to say that it won’t ever change in the future at some point (things in CrossFit tend to morph or evolve, along with human performance, as you may have noticed), but it’s our standard right now, right here, at this moment.
Why be so strict?
Wouldn’t you prefer that you be held to a higher standard? That you be encouraged to do more, be more, accomplish more? That someone has the respect for you that they would encourage you — maybe even demand – that you perform to the uppermost of your capabilities? And then, when we give you a WOD where you can do the toe-touch boomerang bounce, guess what? You’re going to FLY through it like you’re Wonder Woman. (But please no costumes, not until Halloween. You know how that kind of weirds us out.) Or if you go to a competition and they use an easier standard, you’re going to eat up those box jumps (“Die motherf*****, DIE!”) because you’ve worked harder and done more all these months.
Higher standards are simply better. Aim low and you’ll achieve low. Set the mark to minimum so you can “do more” and you’ll always do less. Decide to “get by” and that’s exactly what you’ll do.
And getting by is just not good enough.
Character is forged here, right now, in these moments. In this gym. For workouts, for duty, for life. If you want the easy route and the low standards, go get ‘em. But you’ll have to leave here to do so.
There is one CrossFit Watertown standard: Excellence. Nothing less will do.
So get your heels totally on the box. I’m watching. You want me on that box, you need me on that box!
Oh wait, wrong movie. Never mind. Carry on.
(Words by Lisbeth Darsh/CrossFit Watertown.)
The thread was about BJ's I saw minimal if at all conversation about this very important topic. If anyone would like a BJ lesson/ demonstration with me one on one find me in Lis box.
FunFact: The world’s largest wind turbine is now the Enercon E-126. This turbine has a rotor diameter of 126 meters (413 feet). The E-126 is a more sophisticated version of the E-112, formerly the world’s largest wind turbine and rated at 6 megawatts. This new turbine is officially rated at 6 megawatts too, but will most likely produce 7+ megawatts (or 20 million kilowatt hours per year). That’s enough to power about 5,000 households of four in Europe. A quick US calculation would be 938 kwh per home per month, 12 months, that’s 11,256 kwh per year per house. That’s 1776 American homes on one wind turbine. Source: metaefficient.com
@ Brian... I hope your company is willing to pay a lot of money for a windmill because they are not cheap...
LOL This may have been one of our finest days in Comments. Love you all! Mmmm. My son just brought me espresso. Life is good.
For what it's worth, I thought we were three of only a handful teams at the Albany competition to actually do box jumps correctly, meaning hip extention above the box. The judging wasn't as strict as it is in a sectional or regional and they even said so, but I was proud that we didn't slack and do the BJ's with a closed hip. I think we all saw a ton of that, but we kept on doing them correctly. And, I think our standard of full feet on box helped me a lot. I was a jumping maniac with only having to touch the edge of the box....I hadn't gone that fast in a long time.
I'm putting a windmill up at our plant in Watertown because the goverment is going to give us a ton of money to do so. Anyone else want to invest. I'll stop now!
Lol Larry, sometimes I make things up in the heat of the moment! All I know is coke x bourbon = a good drink. Oh, and Mikey x WOD = Mr. Scary Face.
Actually, work = force x distance. Power = work / time. The foot on box standard increases work output slightly, but probably decreases power output substantially (the extra work done is more than offset by the longer time it takes to accomplish the movement). I don't really know if one is "better" than the other. Are chest-to-bar pull ups better than chin-over bar? They certainly are harder. Is harder always better? Usually, it seems.
I am glad you defined the CFW standard. My suggestion is that we may want to put a small write up on the wall for all of the CFW standards. I wasn’t questioning that CFW should have the same standards as everyone else. In fact I am pretty old school myself and I never believe in lowering any standard to make things easier. I was pretty proud of our gym for doing the proper technique up in Albany. It really showed how well we are all coached. I’m not joking about this when I almost saw a few competitors kill themselves on ground to overhead. No hard feeling Lis. I am going to kick your butt on box jumps this weekend so go ahead and knock yourself out on the rowing machine. I also just met my goal of raising $1000.00 for the event and that is what is most important for this coming weekend.
@ Arell: I'm proud of you! @David: Hmmm. I'm not sure but I think your merger of Facebook philosophical debate and CFW box jumps just caused a rip in time/space continuum. Nate may lose ALL his magical powers now. So long, 47th, hello 5,647th place. And the Atlanta Braves may never score another run.
This second page of comments is devoid of Rockstar. It was devoid of me until now. @ Brian, The crossfit journal has an article that is the pre-read for the L1 cert. There is oodles of information on the various movement standards with pictures and diagrams. @ Lis, you come off strong? No way, refer back to your facebook thingy on judging oneself. Isn't there some observer's bias inherent in the judging. Just sayin'.
I think you are all nuts.... And, Not that anyone cares, but I used the 20 inch box yesterday in the WOD for the first time... it made me go much slower, but I did it... go me.
Oh -- and be prepared for more "fire in the hole." There's another blogpost I've been holding onto that will elicit gunfire. Might toss it on Thursday. Unless I learn to keep my mouth shut by then. But what fun would that be?
Rereading my comments, it occurs to me that I might come off a little strong (gee, what a surprise, Lis!) but that's just me and life, I guess. It would be nice to have the absolute Book of Answers (which is already a prewritten blogpost and was already scheduled to pop up this week or next here) but we just don't. I get what you're saying, Brian. But I can't control the others. I can only set the standard for my gym as I see it. And that will have to be enough. And I know Beery wants the box jump standard changed so he can rachet up his FGB score on Saturday. He's been lobbying all week for it. But maybe that's why God invented the asterisk?
All very good observations and Beery I have to agree with Lis, Full foot on the box as opposed to toes does increase the distance traveled buy the length of your foot. (In your case could be 10-15%?) assuming all other standards apply such as full opened hip at the top etc. Brian,I do agree that full foot on the box does make for a more difficult rhythm. Had we known the Albany standard in advance we could have "practiced" but then we would not have been at a Crossfit competition. I cant wait to see Lis's response to "A List of Crossfit HQ Standards" I think I know how that will read!!! You are a competitive MF I couldn't believe it when I saw N8 coming down the hill before the next wave went off. Amazing!!!