Workout of the Day (WOD)

Tuesday 10/23/12

I just want to say a couple of things about Training vs. Competing.

First, in CrossFit the most obvious distinction between “Training” and “Competing” is that one is designed to develop fitness while the other is designed to test it.

While there should definitely be SOME similarities between how you train and how you compete, more often than not I see athletes treating every training session like a competition where at times they'll push themselves into compromising positions in class.  That's not good. For instance there are things that happen competitions that we don't want to see in classes.  In competitions sometimes movement, range of motion, proper positioning, may all become compromised just for the sake of acquiring a certain result, time or rep count in order to max out at a competition. While this isn't ideal, it happens but should not happen all the time or often in the gym. Gym time is for training. I want you to compete and push yourself, but again find that balance.

This is what I want you to understand. There is no competition during the 5pm class other than with yourself. It literally is You vs. Your Ego in the class. Who do you want to win?

Don’t concern yourself with the clock, the person next to you, or the time on the whiteboard from an earlier class to the point that it interferes with your ability to make improvements.

In the class, you focus on your technique, range of motion to ensure you’re getting legit reps, clean reps, and all your reps. Competition time will come and you want to be ready! Don't cheat yourself in the gym because it will be exposed later if you want to compete.

Each of you should be competing against yourself, stretch your limits and they will be stretched forever and as you stretch your limits you will reach greater and greater heights.

Work hard and have fun!

Strength:  Overhead Squat - 3x2x1x1x1x1


40 Pull-Ups

10 Burpees

30 Pull-Ups

20 Burpees

20 Pull-Ups

30 Burpees

10 Pull-Ups

40 Burpees

I know we're getting ready for our 80's prom on November 10th.  Training for the 80's Prom we should be  rocking out to as much sweet 80's music as we can but I came across this song and just had to share.  This is a classic KICK A$$ song.  You can't play this while you're doing other things, sit down, give yourself 5 minutes to hear it from beginning to end, then put on some head phones or turn off everything in the room, play this loud and get PSYCHED!!!!!! It doesn't matter how old or young you are, songs like this pump up everybody.  COME SAIL AWAY COME SAIL AWAY COME SAIL AWAY WITH ME........................Yeaaaaaaaah I'm ready to workout.

Today's Workout

Tomorrow's Workout