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Strength 10X1 Hi-Hang Clean + Jerk- heaviest possible, rest 60 sec. WOD 4 rounds for total working time of: Level 2: KBS 24/16kg & Reverse Lunge 65/45# Level 1: 3 Rounds: KBS 16kg or less & Reverse Lunge (unweighted)
“Laura” is a CFM WOD named for The last 2nd Place 5 Week Paleo winner Laura! So this WOD is her fault. Enjoy. *Both 9 A.M. and 10:00 A.M. classes complete: Level 3 Advanced: 25 Toes to Bar 75 Overhead Squat (95/65) * Run 1 lap on the even minutes… * work can be completed in any order. Level 2 Intermediate: 25 Knees to Elbows 75 Overhead Squats (65/45) Level 3 Beginner: 25 Sit Ups 75 Air Squats
As the CFM community reaches the 5 year mark, I have grown increasingly reflective about the experience. Most of these reflections are not terribly pertinent to you guys but one was worth sharing. Its the 80/20 effect. Those who put forward 80% of their maximum effort will receive 20% of the desired benefits where those who give 100% will receive 100% of the benefit. Now it is important to mention that working out at a high level of intensity is not the area where this mark is missed. The vast majority of you understand and hold yourselves accountable for working hard every WOD. 100%, nothing left, supine exhaustion, 4-5 times a week. NOBODY would give 80% in the box and expect anything remarkable. Furthermore, if they did only give 80%, and experienced a less than remarkable benefit, they would immediately own the lack luster results (without frustration) as directly related to their half hearted efforts. Nutrition on the other hand is an entirely different story. Most clients just don’t hold themselves as accountable to their efforts eating well as they do with training hard. Somehow, there is an expectation that 80% effort with eating should yield dramatic results where there is a broad recognition that 80% effort with training is not enough. It baffles me. And by baffle I mean frustrates me to death. Even more proplexing is how this happens in the context of a broad recognition that nutrition is the key. Lets say I have two athletes. One who will train with 80% intensity and eat with 100% discipline while the second trains at 100% intensity and eats with 80% discipline. Which one will experience dramatic results? Which one are you? Are your efforts being frustrated by factors out of your control or are you just plain and simply not trying that hard to eat well?
Good one
Strength 7X3 Deadlifts @ 80% – rest exactly 60 seconds. WOD 7 minute AMRAP of: 7 Hang Power Cleans 155/105# 30 Split Jumps *Rest 2 minutes – then: Run 800m for time. Level 2: Hang Power Cleans 115/75
20 min skill session: Pistols, Double Unders, Tripple Unders, Kipping Pull Ups, Kipping Handstand Push Ups, Handstand Push Ups from deficit, Rope Climbs, Butter Fly Pull Ups, Handstand Walks, Jumps to Support, Muscle Ups, ? WOD 30 TTB 10 Wall Balls 20/14# 25 TTB 15 Wall Balls 20/14# 20 TTB 20 Wall Balls 20/14# 15 TTB 25 Wall Balls 20/14# 10 TTB 30 Wall Balls 20/14# Level 1: K2E Level 2: 5 K2C or Ab Mat Sit ups, 25 Wall Balls 14/12#, 10 K2E, 20 Wall Balls, 15 K2C, 15 Wall Balls, 20 K2C, 10 Wall Balls, 25 K2C, 5 Wall Balls
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Tomorrow is my 4 yr crossfit anniversary. Best midlife crisis present I ever gave to myself!