Workout of the Day (WOD)

Tuesday 8/21/12

OMG a long post, crap I don't want to read it.....I'll just skip to the workout and funny stuff.  Well don't, everyone should read this. 

Some of the following was pulled from CrossFit One World.

Does this scene sound familiar?

The trainer yells “3, 2, 1...Go!”. The music turns up loud. People are grunting and groaning. The next thing you know you’re caught up in the frenzy. Everything you learned about performing any particular movement goes out the door. Someone is yelling something at you, but you don't have time to listen. You are flying through the workout. In the end, you’re sprawled out on the floor. You killed it. Oh, wait a second, there was a trainer there yelling coaching cues to you about your movement during the workout? What does the trainer know? You finished first and you did it “As Rx’d.” You are a CrossFitter!!!

In anything we do in life, doing things wrong is always less efficient than doing things right. Unfortunately, training at high intensity has what we call "The Slop Factor": you reach the point of exhaustion, and there is going to be some loss of good technique in your movement. I agree with this 100%, but you should not be sloppy for the ENTIRE workout just for the sake of being the fastest and you should never lose form to where you're going to be unsafe.

In CrossFit, we sometimes forget about refining our technique. You need to do 30 clean and jerks for time? Just bend over and pick up the bar! 50 burpess in a row? No problem. Just flop on the floor and get up as fast as you can! Get done as fast as possible and who cares about technique. DUMB DUMB DUMB!! A workout is not a contest.......did I just say that?  Yes I did, again.....A workout is not a contest. You don't win a prize for doing the workout the fastest. A workout is part of your training. It's practice time. Why would anyone want to practice doing something wrong??? You ever wonder why some gym beasts suck at competitions? They practice moving badly for the sake of moving quickly. These people will plateau quickly, get no repped for not having full range of motion and have to retrain themselves to do proper form, range of motion and effecient technique to get them to the next level.  So why re-train yourself when you can start practicing the right way from the beginning.

Slow down to go faster? It doesn’t make sense to most people. You need to get out of your head that being the fastest is the goal. Watch CrossFit Games champions Rich Froning or Annie Thorisdottir do thrusters and pull-ups during the workout “Fran.” Their movement is beautiful for almost the entire workout, AND it is fast. Why? Because in their training they practice good movement. Capacity, and ultimately the speed, came second after the efficiency. You know that during every single training session they are thinking about moving well. The best people in any athletic endeavor do not train with sloppy form.  We just got 2 weeks of Olympics of the greatest athletes in many disciplines, none were sloppy, they all were efficient and had great form in their field.   

Take your time during a workout to think about what you are doing. I’m not saying you need to come to a grinding halt and everything needs to be perfect, find that balance. Just think about the little things that make a movement better, especially if you know you have a tendency to not do those little things. How is your set up? Are your feet where they should be? Am I keeping a tight back? The list of things to think about is huge, but there will come a time when you will move faster without having to think so much. You just need to practice to get there. This is training.

You didn't join CrossFit Interbay to try and be the fastest during your class. At CrossFit Interbay we are training, not competing. The clock is just a reference. I do enjoy the competition side of CrossFit but with everything there is a balance.  Dial in the competition mode and get into the practice/training mode. You will be so much better off in the long run.

Strength:  Deadlift 2x2x2x2x2+ (75, 80, 85, 87.5, 90%)


10 Rounds

5 Pull-Ups

10 KB Swings (55/35)

15 Air Squats 

This song goes out to Aaron K, Aziz and all the Dads.  I'm confused with one thing in this video....Erin told me that when we had kids, I couldn't wear flat brim baseball hats or saggy jeans anymore.......Word! 

Today's Workout

Tomorrow's Workout