Just Go Fast

Thursday September 8, 2011

A. Deadlift 

50%-8  60%-6  70%-4  75%-3x3

B. 7 Minute AMRAP

5 HSPU

5 Deadlifts (185/115)

5 Ring Dips

5 Deadlifts

5 Chest-to-Bar Pullups

Over the past few weeks, we've had a few longer ones, so in my absence, shorter workouts will be utilized.  True to the CrossFit way, varying of different movements is just as important as varying time domains.  Sometimes, you will walk into the gym and know it's going to be an absolute drawn-out grindfest.  "Get it done" is the mindset needed for these type of WODS.  On the other hand, shorter workouts require the mindset of "get it done fast."  The 3-7 minute range means less rest, shorter rest periods, and faster transitions between movements.  You don't want that short AMRAP to end and think to yourself you could've gone faster at some point.

 

 

Along the same lines, how many times during a workout do you end a set on a round number?  In other words, when doing a set of 30 Kettle Bell swings do you always stop on 15, 20, 25?  After reading this, I implore you to ignore these nice even numbers, which your mind decides is a good, sensible time to stop and start listening to your body more.  Your body does not recognize multiples of 5's, even numbers, prime numbers, perfect squares, etc.  It just recognizes demand.  So, I challenge you to start doing 17 reps out of 30, 6 out of 10 reps and so on.  Let your body decide when to stop and turn off that crazy mind of yours!