Wednesday, December 7, 2011

So I was reading this post

on my forum today about doing extra work besides the daily wods and it got me thinking. My opinion and its just that, is I think people stress out too much about numbers and times and percentages and how much they feel they should be lifting or how fast they should be. Now, with that said, I think it's great to have numbers to strive for and expectations that want to be met but come on, don't overanalyze it. Just do it. Just look at the workout and adjust to what you can handle. It's not rocket science. If you can handle more or need less, note it for next time. If you suck at something, practice it. If you're good at something use it to your advantage. I see the times for the metcons posted by inhuman athletes and they should be unobtainable to a certain extent. Most of them have been Crossfitting for years and train really hard every day. I'm not one of them and I'm fine with that. I know I can't or won't come close to those numbers... and if by some small miracle I do, kudos to me. I do my workouts at my speed and to my capability. If that means I'm 10 minutes slower, so be it. It's still a very challenging workout, it still excites me to know I can complete it and I still look forward to doing it 5-6 days a week. Not everyone can say that about an exercise program.

Now the main point of the post was why do people do extra work and it was answered with some people shouldn't and some people should depending on your capabilities.... more or less. I do strength work to get stronger. Period. I was at the point where I needed to push myself a little bit more and I didn't start it until after a year of suffering thru 5-6 workouts a week and learning proper movements. Do I post great times on metcons? Not all the time but I fall pretty close to some of the stronger people on the board. And you know what? I'm happy with that. I don't need to post a 3 minute Fran to prove anything. I'm 40 years old and in the best shape of my life. I feel great, my diet is clean, I'm at my lowest weight since I was 21 years old, my flab is gone and I can deadlift 205lbs. Thats proof enough for me that I've been doing something right over the past 18 months. I think sometimes people expect results too soon. No one likes to put in the time or the effort and those people fail. Be happy with your accomplishments whether it takes 6 months or 2 years. The end result is a healthier, fitter stronger you. Thats the only real goal right?

10 good mornings
10 ohs
10 c&j
10 squats
20 mini ghd sit ups (on physio ball)

CFSB3 w2/d1
Back Squats
warmup: 5x70, 85, 100
work: 3x120, 135, 150#(3)
last set max reps

5 OHS - 45#
10 TTB
20 wall balls - 12#

Recon Ron Pull ups
Step 7/14: 4-4-2-2-2

10 good mornings
5x45 cleans
10 squats

CFSB3 w2/d2
Shoulder Press
warmup: 5x35, 45, 55#
work: 3x60, 70 80#(3)PR!
last set max reps
**Previous 1RM was 80.

5 Rounds for time of: 3 rounds
Run 400 meters - subbed jump rope 2 min ea
10 Burpee box jumps, 20” box
65 pound Sumo-deadlift high-pull, 10 reps - curl grip barbell rows
65 pound Thruster, 10 reps
Rest 1 minute
18:09 w/rest

*Notes - Felt good today. Actually beat my 1rm on the press and got 3. Couldn't eek out another but at least I got 2 more than before. Hero wod was tough. Had to sub 2 things but still a good one. Legs are feeling the heavy squats the other day. May need a break tomorrow... we'll see. 


  1. This is so funny...I did Wood today too. I looked at the posted times of 9 minutes or so (Clever) and thought oh..ok...WRONG!
    Took me a half hour...however, to my disadvantage was the fact that I had to run downstairs to the treadmill for the 400m...and then back up for the rest of the exercises. Peter was working out in the gym at the same time or I would have lugged all of my equipment down there for the whole thing. I may repeat this one (I actually like the combo of exercises) in a week or so when I can do it all in the same location to see what my time is...

  2. I know right? 9-10 minutes? Shit, even it if took 1:30 to run x's 5 and 4 minutes of rest that alone is over 10 minutes. I'm assuming it's without rest included... she is a beast though so who knows.