CrossFit Radio Episode 208

On Episode 208 of CrossFit Radio, host Justin Judkins interviewed CrossFit competitor Kasey Marble and Georgia Tech professor Dr. Ken Gall. This episode was webcast live at 6 p.m. PDT on Wednesday, Jan. 25, 2012.

The WOW (WOD of the Week) is from CrossFit 413 in Ft. Smith, Ark.

Start a 10-minute running clock.
15-12-9 reps of:
115-lb. thrusters
Chest-to-bar pull-ups
Complete as many burpees as possible in the time remaining. Your score will be total burpees performed.

4:00 Kasey Marble started CrossFitting by following CrossFit.com and doing the WODs in his high-school weight room before joining an affiliate. Marble described how CrossFit is now his sport and explained what it was like to compete in a CrossFit competition for the first time. His goals now include making it to the Reebok CrossFit Games Regionals as an individual or as part of a team, and he talked about how his training and diet will help him reach his goals.

18:05 Dr. Ken Gall is a professor of mechanical engineering at Georgia Tech. He came on the show to talk about being more effective in your workouts by keeping in mind the principles of power output and work capacity. Dr. Gall talked about science and how it applies to CrossFit. Take, for example, dropping a weight or lowering it down. Dr. Gall discussed which choice would lead to an increase in work capacity based on science, and he explained fascinating studies and mini-experiments he conducts during WODs. He also talked about different Games competitors and how size can either be an advantage or disadvantage depending on the exercise.

57min 43sec