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Strength
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Back Squat
5 @ 75%
3 @ 85%
1+ @ 95%
The calculator for this week is below.
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WOD
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With a 14:00 clock work on:
Strict Pull-ups
Push-ups
Squats
This is a practice day. What’s that? See the post below.
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The Pool WOD on Saturday was a huge success!
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One of the things that happens when we do workouts for time, or for rounds and/or reps, is that many times we’ll do what we have to to go further in the workout. We’ll push harder to do better. And good things happen when we do that. But sometimes, not so good things happen. Sometimes we make sacrifices to go faster. One of those sacrifices is form. Now we all understand that as fatigue builds that technique will often diminish. The goal is keep things as close to perfect as possible, but the reality is that as intensity rises, we can stray from perfection of movement. It’s a trade-off, intensity is where all the good stuff happens, but we can go too far and our movements can suffer.
Kenny Kane is a coach and owner of CrossFit LA. One of the things they do at their gym is categorize the daily WOD into one of 3 categories: Practice, Competition, or Mental Toughness. On practice days, the focus is not on reps, not on rounds, not on times, but on virtuosity of movement. Here’s what they say about it:
Practice Days (P): P Days (60% of training cycle) are just like “practice” for a sport. You show up to hone your movement skills with a spirit of playfulness, intentional virtuosity, and a willingness to learn alongside your teammates.
I recently listened to an interview with Kasey about the success they’ve had with these days. He compared it to any other sport where you don’t go to the field every single day and get after it at 100% effort and beat the crap out of each other, day after day, week after week. There are practice days where we work to improve the skills we’ll use on game day. I thought it was a cool analogy. It made me think about some of the movements we see in the gym and which ones tend to sway from perfection.
Today you’re going to experience a practice day. The goal for today is perfect movement. There will be no running clock. There will be no chips to count rounds. There will be no scores on the whiteboard, only your names. The goal is not to go fast. The goal is not to win. If you want to get after it today, get after your 95% squats! The goal is to do nothing but perfect reps.To do that you’ll select a rep scheme for the above that lends itself to perfect movements: 5/10/15, 10/20/30, etc. Scaling options will be in play, but will also be expected to be great.
This is different for us and different for you. You will be uncomfortable with this. You will feel like you might not be getting as good a workout as if you went balls to the wall. That’s OK. Trust me, we all need this. Are you up for the challenge?
