Monday 121210

Oly Skills

Clean pulls

3 – 3 – 3 – 3 – 3

Front drop squat

3 – 3 – 3 – 3 – 3

Add weight for each set.

Coach's WOD….Donnie

Run 800m

3 Rope climbs

20 Kettlebell swings, 55#/35#

Run 400m

2 Rope climbs

40 Kettlebell swings, 55#/35#

Run 200m

1 Rope climb

60 Kettlebell swings

Andrew with big pulls!

Katie sent me this a link to Top Tips for Your First 2 Years of CrossFit. It's a compilations from some other CF blogs out there. Check out the whole thing but here are a few that are pretty accurate:

Breakfast is everything. If I can convince you to eat meat and eggs for breakfast, the other meals are usually OK. If you negotiate with me about having probiotic yogurt instead of meat and eggs, we’re in trouble.

The shorter the workout, the longer the warmup should be. You need to warm up for 35 minutes for Fran. You need to warm up for 5 minutes for Murph.

As you get better, you need to take a back off week about every fourth week (not because of injury). You can still come in and workout, but take some more rest days and just chill out.

You can’t just train weaknesses. It’s too depressing. Every now and then, pick something you are amazing at and crush it.

When it comes time to throw down in a wod, don’t feel like you have to do everything RX’d or be able to complete 20 rounds of Cindy right off the bat. Go at your own pace. Let the intensity find you. You need a solid foundation of strength and flexibility in order to progress into more demanding workouts. Start light, get your form down, and don’t worry about the mother of three who is deadlifting 250 as you struggle with the bar. Chase your own capacity before chasing the person next to you. Which brings me to my next point…

Tony Budding (of CrossFit HQ) describes scaling as another form of programming. Scaling is such an individualized topic that it’s hard to make sweeping generalized statements. You have to know your own body and its limits. But most importantly, there’s no substitute for common sense.

It’s your time, money, and most importantly, health. If you don’t fully understand something, ask. If you still don’t get it, ask again. Don’t be afraid to ask for clarification if you don’t fully grasp the concept, or you think others in the class will get frustrated with you for taking up too much time. We were all newbies at one point. We’ve all been there. Learning the mechanics of certain movements like the kip, squat, deadlift, or any of the Olympic lifts takes lots of practice and critique from a trained eye. If you need help, just ask.

Don’t mistake intensity for hard work. Even if you’re having a bad day and the intensity just isn’t there, you can still get a lot out of your time in the gym through hard work. Intensity and hard work are not the same thing. Don’t skip a planned session just because you don’t think you’re going to kill it and leave everything out on the table. Not feeling too strong that day? That’s fine; scale the weights and/or rounds or time domain back. Something is better than nothing.