We talk about the intent of our conditioning work during the brief each day. The targeted energy system, the expected length of the piece, how it should feel, potential bottlenecks to be ready for, and movements likely to need to scaling, in order to achieve the desired stimulus. We can call it pretty good most days too. We'll give a 2-3 minute buffer around the expected finish time, and at the end of the day almost everyone has fallen pretty squarely in that range. Except for the metcon martyrs. In the old days, many people would take the attitude of finishing a workout, no matter what, no matter how long it took. Admirable for sure. But productive? Sure, once in a while it is actually a good thing. Mental toughness, satisfaction, lessons about pacing and scaling etc. But if this is happening every day, not so much. It means you are probably working at the same, moderate intensity every day, the exact intensity, aka CHRONIC CARDIO, not the most desired energy system to be building if you want to be strong, lean and healthy. The coaches have got your back. They want everyone to have the most productive workout possible and that usually involves adjusting the movements, weight or reps in some fashion.. Don't pull a Harry Stamper in Armageddon and nod your head when the coach suggests a sensible weight to use, only for them to turn around after 3,2,1, Go to see you getting crushed under twice as much......!!
|FIT||A1. 3 Presses + 2 Pushpresses + 1 Push Jerk Build to a heavy set A2. Strict Pullups Sets of 1-210 DB Row 10 DB Power Clean 10 DB STOH AMRAP in 7mins||A1. Deadball Shoulder 4-5 x 4 reps A2. Offset Reverse Lunge 4-5 x 6-8 reps A3. Front Carry 4-5 x 50mB. 200m Sled Drag 30 Russian Swing 40 Box Jumps 50 Walking Lunges||A. 2 Hang Power Cleans + 1 Front Squat Build to a heavy setB. 10 Deadlifts 10 Hang Power Cleans 10 Burpee Lateral Bar Jumps AMRAP in 15mins||A. Strict Pullups 5 x 1-2 repsB. 500/400m Row 400m Run 30/20 Pushups 20 Slamballs AMRAP in 30mins||A. 1. 3 Front Squats 2. 6 Ring Rows 3. 50m Farmers Walks Alt EM x 24B. 100 Russian Swings|
|PERF||A. 2 Push Presses + 1 Push Jerk 4-5 sets @ 75% of C&J27-21-15-9 STOH 40/25kg Pullups||A1. Back Squat 5 x 3, building A2. 50m Front CarryB. 200m Sled Drag 30 Dbl Russian Swing 40 Box Jumps 50 Walking Lunges||A. Hang Squat Clean Build to a heavy double5 Hang Power Cleans 70/45kg 10 Burpee Lateral bar jump 15 MB cleans 9/6kg AMRAP in 15mins||Weighted Pullups 5 x 1-2 reps500/400m Row 400m Run 30/20 Pushups 20 TTB AMRAP in 30mins||A. CrossFit.com classic 5 Thrusters EM x 25. - 0.00 - 5.00, use 35/25kg - 5.00 - 10.00, use 45/30kg - 10.00 - 15.00, use 60/40kg - 15.00 - 20.00, use 70/45kg - 20.00 - 25.00, use 80/50kgB. 100 Russian Swings|