Announcements
TOUGH MUDDER
October 25th Vail Lake, Temecula
Motivation
There is a quote going around the CrossFit Community, “You don’t need a harder workout, you need to workout harder.” I grew up in a very physically active family. Working out was just a part of life. During team sports I quickly learned that working hard made up for lack of talent. I have been doing CrossFit for over 8 years now. Early on it was about completing the hardest workout possible. Didn’t matter the time as much as just completing it. This was typical machoism found when a bunch of type A personalities workout together. It wasn’t until I started implementing CrossFit workouts with the girl’s high school soccer program we were coaching that I realized that it is not the weight of the movement that is important. It wasn’t about making the workouts harder. It was about doing simple workouts really fast. I was reminded of this yesterday as well. I do the Front Squat strength portion (Day 1) three times per week. Since starting in September at 95# I am not at 167.5#. That is 10 reps per minute for 5 minutes. While the Front Squat routine is difficult at the moment it doesn’t make me sore. Yet yesterday’s workout had 95# Thrusters and Toes to Bar. The thrusters are merely a Front Squat with a Push Press. A light weight Front Squat relative to my normal routine. Yesterday’s workout made me sore. I felt it mostly in the abs from the Toes to Bar but even my legs were feeling it later. What did I learn. You can get greater results from an easier workout if you do that workout at a high intensity. So don’t worry about the amount of weight you are doing in the workout. Concentrate first on doing the movements with good technique and then focus on increasing your speed and intensity. The results will come.
Workout Strategy
Keep a steady pace. All repetitions of each exercise should be down in a row. No more than a 20 second break after each movement.
| Workout of the Day | |
|---|---|
| Strength of the Day | Day 1, 2, or 3 |
| Level 1:
400 meter run 12 Ring Rows 12 Wall Ball 50 Jump Rope 400 meter row 12 KettleBell Swings 12 Ab Mat Sit Ups 50 Jump Rope 12 Calorie Bike |
Level 2: 20 minute AMRAP
400 meter run 12 Ring Rows 12 Wall Ball, 14/10# 50 Jump Rope 400 meter row 12 KettleBell Swings, 35/18# 12 Ab Mat Sit Ups 50 Jump Rope 12 Calorie Bike |
| Level 3:20 minute AMRAP400 meter run
12 Pull Ups 12 Wall Ball, 20/14# 12 Double Unders 400 meter row 12 KettleBell Swings, 44/26# 12 Ab Mat Sit Ups 12 Double Unders 12 Calorie Bike |
Level 4:20 minute AMRAP
400 meter run
12 CTB Pull Ups
12 Wall Ball, 20/14#
50 Double Unders
400 meter row
12 KettleBell Swings, 53/35#
12 Ab Mat Sit Ups
50 Double Unders
12 Calorie Bike |
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