May 17, 2011 WOD

Today is the perfect example of the type of WOD where you need to have a training journal. I really think this subject must be going in one ear and out the other. But believe me Tim and I do not harp on a subject unless it is effective, efficient, and imperative. This is not a difficult task but has major returns. A small log book, journal, phone app, or the comment section on this website is all you need. If you won't take Tim and my word for it then ask some of your fellow CrossFitters who keep a training log. I am sure they will echo our sentiments. This is a big step in taking ownership in your training and moving toward your training goals. While we as trainers try to make the right recommendations regarding weights to use and such, it is much more accurate if you know exactly what you should be using to push your intensity based on past training. That way we know exactly where you were, and can help if needed with what you should be training with at that time. So at least entertain me for a month or so, give it a try, if you don't find it valuable then stop doing it. Either way let us know if you like it, hate it, find it too difficult to keep up with or whatever the case may be. Keep up all the hard work I love seeing everyone in the gym pushing their selves and each other outside of that cozy comfort zone.

In Strength,

Coach Zach


Strength:

Deadlift 5 x 3

The following is an excerpt from a CrossFit Journal article by Mark Rippetoe. He's as good an authority on lifting as anyone I've heard of anywhere.

Here are some basic precautions that need to be followed for safety. (when attempting a heavy lift)


1) Don’t be stupid.

Don’t lift if you’re injured to the extent that a total will aggravate the problem. This will cost you in at least training time, and possibly time off of work if you’re ultra-stupid.

2) Don’t be greedy.

Learn to recognize the difference between greed and ambition, and be merely ambitious.

3) Don’t be pig-headed.

If your first attempt tells you that you need to lower your second, do so, without a misplaced sense of diminished self-worth. It’s a test, and it’s designed to measure what’s there, not create something that’s not. That’s what training is for.

Great advice. Follow it.

Met-con: compare to both Jan 26th, and March 7th

20, 15, 10, 5
Hurdle Burpees
K2E