Nov 7 2013
Free Class Saturday at 11AM come see what CrossFit is all about!
A note about our re-testing weeks:
This entire week we’ve been repeating WODs that we did the week of September 16 to see if the programming we’ve done over the last 6 weeks helped us improve on our stated goals for that period. Take a moment to think of everything that entails. First, what were we trying to improve? How did we train to improve those things? How and why is this movement or WOD being used to test one of those things? How often did you actually come to days that we worked items corresponding to the WOD we’re testing? And finally how much did you improve compared to those that did the exact same work as you did?
Many of you have PR’d everything this week including yesterday’s “Angie”. Some of you have not. PRs are the double edged sword of CrossFit: They motivate you to work hard but they also unfairly offer disappointment when we don’t break them. If you missed your “Angie” PR by 30s yesterday was that a waste of your time? Absolutely NOT. It was still a great 15(ish) minute workout AND you are better today for having done that WOD yesterday!
I mention this because re-testing weeks can get a little stressful for people who are missing PRs and also for people who keep hitting PRs. Relax, it’s just working out. If you miss a PR consider all the reasons that might be and be honest about the work you’ve put in. If you always skip Mondays then you never push pressed so I’d be surprised if you push press went up by a lot. We worked Oly and Muscle Ups on Wednesdays. And it’s not always lack of work that makes us miss a PR. Would you be surprised to learn that only 2 people who did the additional Comp squat cycle hit a PR yesterday? They’ve been focused on building lower body strength and size – so naturally they won’t improve as much on a long hi-rep WOD.
So come in today and give it your best and be happy with however it turns out!
9 Minute Time Cap
– Then –
3 rounds of:
9 Hang Power Cleans
– Then –
Muscle-ups (Men 7, Women 5)
Rx: Barbell (155/105)
Scaled: Barbell (135/85), Pull-ups for Muscle-ups (Men 14, Women 10)