If you’re a CrossFit geek, you’ve probably heard the line “Increased work capacity across broad time and modal domains (IWCABTMD).”  And if that doesn’t sell you on CrossFit, then I’m not sure anything will.  But in all seriousness, improved fitness is the ability to do varied tasks or exercises for both short and long durations. 

Lately, many of you have seen improved fitness according to IWCABTMD.  You’re lifting more weight, switching to a thinner band for your pull-ups, finishing workouts faster, and recovering more quickly as you increase your training volume and frequency.  Hopefully the knowledge that your improving your fitness will fuel you drive so you continue to make strong and lifelong fitness gains. 

Tuesday’s Skill:

Thruster ladder. 

Using your Fran weight, complete the following reps of unbroken thrusters:

3 reps, 6 reps, 9 reps, 12 reps, 15 reps…

Go till you cannot complete the required reps of the ascending ladder.

Workout of the Day (WOD):

12 minute AMRAP (as many rounds as possible) of:

12 kettlebell swings (53#/35# for women)

6 burpee box jumps (24″/20″ for women)

Post times to comments

Katie was all business while working the thruster ladder.

Morning CrossFitters feeling the lung burn.

Workout pals Jen and Adriana syncing their burpee box jumps.

Danny is definitely upping his game. 

And done.


One response to “IWCABTMD

  • summer

    this reminds me of something i read in an earlier post (re-posted from i don’t remember where and now i’m paraphrasing): unless you’re having a really bad day or are doing poorly with your diet, you should be PR’ing every time you go to class. i thought this was an extreme attitude at first but now i get it. i’m surprised at how much stronger i’ve gotten in just a few weeks. definitely motivates me to try to lift more next time.

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