One of the BIG reasons why CrossFit is far superior to other FITness programs is the objectivity it provides. Every workout is either timed or scored to give you #actualblackandwhitedata. No more, "I feel like a didn't get a good enough workout" or "Am I improving?" or "That was 'pretty' good". So with this great knowledge can lead to great power.
If you take your FITness seriously than you should take your times and scores seriously, ever heard us talk about JOURNALING? Think of every workout as an initial test of your FITness or a retest so you can evaluate exactly where you have gone by repeating the same workout and match your old data with your new data.
Every WOD you do should be accompanied with a game plan. How long will each round take you? When will you take breaks? Can you guess how long the workout will take you without seeing anyone else's time? This knowledge only comes with time and practice! Let's take a look at a look at our current challenge workout, Fight Gone Bad: 3 rounds for max reps of: Wall Balls, Sumo Dead lift High Pulls, Box Jumps, Push Press and Row for calories.
We all want to complete all of this work with the HIGHEST score possible, but is having the highest score in your class on the first round the best approach? We need to optimize our pace, reps, form and efficiency throughout the entire 3 rounds. We need to know ourselves and test our limits (isn't that what the last (6) Friday WODs provided for us?). Lets say you can get 30 wall balls and 30 SDLHP on the first round... Is it the smartest game plan? Can you maintain that round 2 and 3? Is it worth it to push that hard on your first round if you slow down to half the reps or even less on the 3rd round? Think about the Rowing station. How much work would it take for you to get 15 to 20 calories? Could that maybe effect your output on the other 4 stations?
The ability to answer these questions is a learned skill and takes TIME. For someone newer to CrossFit you will be all wrong at this, a lot! That feeling when you are in the middle of a workout and realize that you had it all wrong is not fun, but it's a learning experience. On the flip side, learning to have restraint in workouts, focusing on your performance is empowering! The athletes that are successful at this skill make it look easy, like a pro.
As the finals approach us this Saturday think about each portion of the workout. How you want to break up the reps at each station? What station(s) are you going to make the most bang for your buck? What is your pace going to be? What is your FGB score goal? Have a game plan and watch your scores multiply!
Good luck to all of you!
**Remember a Halloween Costume is HIGHLY encouraged to wear today** Coaches call if you do a burpee penalty for not wearing a costume, just saying...
15 Minute AMRAP
50 Double Unders
15 Ball Slams (30/20)
Post by CMO.