We are over the half-way mark with the CrossFit Games Open for 2013. WOD 13.3 provided excitement with some excellent performances, smashed PRs, and clutch finishes. Some athletes completed the week feeling good about their accomplishments and are ready for the next challenge. Others didn't quite meet their expectations, but put forth a good effort, had fun and shrugged it off and are doing fine. That is definitely the good news. But read on...
If you DON'T feel I am talking about YOU... then reread the first paragraph. Now read it again!
This past week, there was an all-time record level of dissatisfaction with what I see mainly as unmet expectations. Quite a number of people did not do as well on this WOD as they did last year and even more did not do as well as they anticipated. We all love the feeling of a PR. It is even better when we crush one of our goals. It doesn't always go that way outside of the gym... and it certainly doesn't go that way in the gym either. Even on a day when all feels great and the odds are stacked in your favor- shit happens. On top of all this, it is important to state that overall as a gym, our mechanics, technique and range of motion is at an all-time high. While some of you did not exceed your number of reps this week- your movement was surely better than it was in the past. This does not translate in the scoring (and it is why getting full range with less weight is better than less range with more weight).
Now would be a good time for one of those quotes about how it doesn't matter how many times you fall- it only matters who many times you get back up- but I don't feel like looking for one right now. I would rather simply state: keep getting in here to train, work hard, eat better and strive to be better than you were yesterday. If you do better more often than not, then you are improving. Nothing wrong with trying to get more reps than someone else who is at or about your fitness level. Constant comparison to another person's achievement is like shooting at a moving target and doesn't make much sense. AND if you are not having fun anymore- then we REALLY need to talk.
|Haley and Darryl still having fun, flat-bed truck burpee style!|
For 8 rounds, each round starting on the 90 second mark, complete:
Power clean and 2 shoulder presses
Power clean and 2 push presses
4 Toes to bar
6 push ups
Post start and finishing weight to chalkboard/journals.
Gradually work up the weight each set to hit a max on round 8. The work set should be done in 40 seconds or less every set. If the time working exceeds 40 seconds, some variable in the work set needs to be modified to increase the speed: weight on barbell, scaling of TTB, etc.