Wednesday Jul 28th, 2010
Push Presses and an All Out ‘Sprint’
On Wednesday we welcomed Liam to Team CFSP!
Warmup
Rolling
Joint Prep
Monostructural Warmup
Strength WOD
Push Press
3 - 3 - 2 - 2 - 1 - 1
Not cleared on Push Press? Do 5 - 5 - 3 - 3 - 3
Congrats to Dorlynn, Erin, Jameson & Yassen, who were all cleared for max efforts on the Push Press.
Conditioning WOD
For time:
- 12 Ring Dips
- 21 Double Unders
- 21 Squats
- 9 Ring Dips
- 15 Double Unders
- 15 Squats
- 6 Ring Dips
- 9 Double Unders
- 9 Squats
Don’t have double unders? Sub is tuck jumps.
Wednesday’s Conditioning WOD was a sprint workout, designed to be completed with an all-out effort of 100% intensity. In sprint workouts you should have absolutely no gas left in the tank when you reach the end. If you went home at the end of the day thinking, “Gee, that wasn’t so bad” or “I didn’t even break a sweat” ask yourself this question: Did I give it 100%, or could I have pushed harder?
Discuss in comments.
9 Comments Scores | Scores(cont.) Posted by Wil
Ankit and I will definitely..."
This workout left me with a “this ain’t so bad” feeling because I did not scale appropriately. I used a band because I wanted to go fast knowing this was a sprint but I did not feel challenged. I think some things got in my head ex. “how could you possibly do 27 strict ring dips?” Well hind site is always 20/20. I probably could not have done 27 strict ring dips but maybe 12 and then used my band… My time would have been super compromised, but I would have walked away satisfied and sore!
Now I will ask myself do I want to go fast or do I want to go hard. There is a fine line between the two. And eventually I want to be able to do both!
I know I originally thought this was going to be easy. I asked Wil what the heck he was thinking. However, it allowed me to go at a pace that was absolutely unsustainable, even over 5 minutes - allowing me to do everything unbroken and all out. As I collapsed at the end of the WOD, I stood corrected.
I really need to work on the ’speed’ aspect of the CrossFit philosophy. Where does ‘good form’ and ’speed’ intersect? Do you really get stronger by knocking off a few seconds?
I’m all for getting faster and stronger and will take any tips on the matter. I feel as though I seem to workout at a consistent but slow pace and really need to pick up the pace.
Hi Dorlynn. Improvement comes from intensity. The more comfortable you are while you are working out, the less your body is going to respond to it. Crossfitters are generally more fit than the general population because they work at a whole different level of intensity (think people plowing through their workout clawing for every second versus strolling on the treadmill or hanging out by the free weights while watching tv). You should be working at the limits of where you are able to keep good form - it may take a while of getting familiar with some of the movements to increase this. In a workout like this a few seconds counts for a significant percentage - to get them you need significantly more intensity. You want to aim to go all out, even if it takes a while to get there.
Thanks, Eric! I feel confident that I currently fall somewhere between the clawing and the strolling… I’ll try to keep the ‘clawing for every second’ in my mind while in the box. It’s a strong image.
As someone who clearly relies more on intensity in terms of pushing myself to physical discomfort more than intensity in terms of speed, I just want to point out something that came from CFSP in to my ongoing knee rehab. I go into every session wanting to fight for every mm of range of motion; every ounce of strength. But that has to be about intensity and form more than speed. Where I see others in the PT facility struggling is that they don’t approach it with ANY intensity of any definition. It’s like they don’t want to succeed. They just want to get it over with. Takes me longer, but I walk out of there feeling like I am doing everything in my control to have a successful outcome.
Work hard. Speed will come. Won’t it?
That said, I’m still scaling the WODs for another week or two.
Great to see you back, John! I keep meaning to make the dark and tired trudge to the morning class to say hi. That’s a really good point. Intensity isn’t just about speed. When your tired or at the limits of your ability, it takes intense effort to keep your form and that is definitely where your effort should go. You see some people focusing on speed and nothing else and its a sloppy mess where you fear for their life - that’s not what we’re going for. Such performances have been parodied here: http://www.youtube.com/watch?v=vsOaHmVzDak&feature=player_embedded
John-
What are you rehabbing for from you knee? Im curious since I have arthoscopy scheduled for beginning of september and want to get an idea of how long I will be missing WODs