Training with intent vs training with content
Every workout has a specific purpose. To get the best results, your intentions must match your programming.
Gassers make you feel like drowning over and over again. Super heavies build barbell relationships that mirror real life. You and your bar argue, negotiate; sometimes you win and sometimes your bar does. And beaters just never end. They’re a title fight between to well-matched fighters. For what seems like a never ending amount of rounds, they slug it out until the bell finally allows them to finish.
Changing the design is like changing the ending to your favorite movie. The plot won’t make sense anymore.
……..
His wrists were taped at that spot where false grip muscle-ups do the most damage. Where that sort of lizard skin forms after a few years. Before the clock bellowed for him to begin, he threw his coat down and held the door open ready to run.
This CrossFitter looked more gazelle than grizzly bear, and since the movements were tailored to lighter guys, I figured he’d crush it. He didn’t disappoint.
He nearly lapped his teammates by the second round. Other CrossFitters who were fast, but nowhere near as light or gymnasty, feel behind. But as that round ended, our gazelle’s cadence slowed a bit. I think he started to feel more bearish.
His muscle-ups were no longer unbroken or fast. In fact, by the time he reached the end of the third round they were gone all together; replaced by something that brought back his freshness. The skin he was most comfortable in.
After the workout was over I asked the gazelle if he was injured; if that was why he quite the muscle-ups. “No,” he said. “I just wanted to stay fast.”
I recognized this because I’ve done it and justified it. “At least I’m doing something,” I’ll say to shut up that whiny little voice of reason that points out the inconsistency I hate. Those times when I do what I want, not what’s going to make me better.
Bars don’t get any lighter, ropes don’t get any shorter, and push-ups don’t get any easier by doing what’s comfortable. Sometimes, you just gotta feel like a grizzly to become a better gazelle.
Warm-up:
Coaches choice
Strength:
Clean
*Work up to one heavy single from position two.
** 10 Minute Limit.
-then-
1-Clean (position two)+1-Clean(floor) AHAP
EMOTM for 10 Minutes.
For Score:
4-Power Cleans 75/115
8-Squats
AMRAP 12 Minutes
*Every minute on the minute perform (5) burpees.
Auxiliary:
5-Strict pull-ups
5-Strict dips
5 Rounds
Post impression to comments.
5am was back from the weekend with avengence!! We welcomed Wade, Bonnie and Kim. Bonnie hadn’t been to bed yet coming off 3rd shift, WOW. I don’t think that’s something I could ever do! Wade has a full day so he got his workout in early. And Kim is back from bronchitis!! Good to have you this morning guys and you worked your tails off!!
It’s Ellie and Jody’s one month anniversary! YAY!
This is another decieving WOD. You all nailed it this morning. No one stopped moving. Great Job!!
115# / 12 + 1 Rx
110# 11Rx
I think this blog was meant for me…no secret that I’m clearly more comfortable with the “gymnastics” movements, yet also very aware that I need soooo much work on the olympic lifts and bar movements. So, although at first glance, I can’t say I was thrilled to do this workout…I read the blog and I KNEW this was a workout I needed. And actually, now I am just happy to be ABLE to do these types of workouts!! All in perspective!!!!
140#/14+2RX
This WOD was deceiving, but I kinda liked it!! Thanks for pushing me, Bonnie!!!!
95#/13+2 Rx
Really liked this one!
130# PR by 15#
10+4 RX @ 85# cause no weights
I did 12rds not 10. Whiteboard is wrong
Those are great numbers, Renee. Looks like everyone is ready!!!
105# pr (up 5) WITH NO PROSTHETIC
9 Rx
burpees suck ass
wow angela that’s great! I know that WoD is sick!!!
11+4 rx
125# PR
11 Rx
Posting my numbers for the first time=PR
nice Jill!
Not doing crossfit but softball practice is 2 hours and 15 minutes, so that has to count for something right? For 1 hour we do conditioning, which is my favorite part. My coach while he was pitxhing to me said I had a lot of power and strength in my swing… thanks pcf
Hope everyone had a great workout.
135 PR 14+2 rx
130 PR 15 RX
Matt Jones got:
215/ 12+10 Rx+ (at 135#) in the garage tonight.
225#
15+4 @135#
155#
14+5rx
7+4 RX + 85#
Felt good…..
Still doing everything strict and power…..no weight with squatting….
But slow and steady makes ya better
Thanks Tyler for letting me crash the WOD….
Hand cleaned 130# twice…..the low hangs are what got me where I’m at now so I did regular hang power cleans…
Thanks Melissa for joining me…
Or hang clean
175#
6+2 rx
great 5:30,. thanks JB
85#
11 rounds
thanks for the help JB