Today was a great example of why you should never really listen to me.
Ok that is a lie because you should ALWAYS listen to me. Literally ALWAYS for EVERYTHING. Listen. Comply. Follow. Shower with money and love and more money.
So serious time. When we have AMRAPs I always say that they are a good time to push/test yourself, either in the scale you choose or type of movement you use, reason being that no matter how much you struggle the workout WILL end. On top of that you don’t even have to worry about possible embarrassment of being the last one done (no matter how much it really doesn’t matter I know we all have this to some degree). I like to push this idea because no matter how much we work on something outside of class, pull-ups for example, you have to give it a go doing the real thing to really get them down. Game speed is always different than practice speed.
However, today I was preaching the opposite and it’s a good lesson for pretty much every WOD every day you are here. If you really tested/pushed yourself on one of the movements today you ran the risk of getting 1 round due to the difficulties of the movements or the rep and movement combination. Power snatches are hard enough but 15 of them? Come on Aaron!
Almost always you can never go wrong trying to move faster and more unbroken in our WODs. Fitness is achieved through intensity, intensity that is pushed past your current physical limit every time you train. CrossFit works because good CrossFit, that which is programmed and coached with the needs and limitations of the athlete in mind, allows us to always break that barrier. Intensity is achieved by doing work very fast over a period of time. The faster we move the more work we do. If we add some weight and move at similar speed we do more work, but the line is fine where that added weight can make us move slow enough to decrease intensity.
It’s easy to just say “check the ego at the door” because we all know its more complex than that. The simple solution though is you can always get fit by moving fast. Yes, moving weight, more and more each training day, is the king/queen to achieving ultimate fitness, but we need to also move weight quickly to move that physical barrier each time. So if you are someone who excels at the heavy slow ones but struggles and avoids the fast ones, maybe change it up a bit. Like tonight it could be good to occasionally lighten the load and work on speed. If you love fast and light but hate heavy and slow, similarly try pushing your limits time to time. Both ways will blast you into a new fitness realm where pizza adds pounds to your back squat and everyone eats fit bits for breakfast because mercury is high in protein.
Look it up.
THURSDAY
Strength : Bench Press
Find a 2 rep max
WOD : 3 Rounds
3 Minutes Max Box Jumps 24/20 (full stand)
2 Minutes Max Bar Roll Outs
1 Minute Max Deadlift 185/135
Rest 1 minute
S: Step ups, 115/75
L1: 155/105
Rx+: 30/24, 225/155
The Program : Off
