Thursday, November 29

1.  Snatch
2x1 Heavy
1x2 Heavy

2.  Front Squat
1x1 Heavy
2x1 Moderate

3.  "Neat"
3 Rounds for max reps:

KBS, 53/35
Wall Balls, 20/14

RD 1 :50 sec on, :10 sec rest at each movement
RD 2 :45 sec on, :15 sec rest at each movement
RD 3 :40 sec on, : 20 sec rest at each movement
Bring the same intensity to each round.  Report scores as total reps for each round. 



It’s Only Weird if You Make it Weird

Too often in CrossFit (and to a greater extent, life) we operate well within the safe and comfortable limits of our past experience. We push pretty hard, but we remain comfortable ; we train only on Tuesday at 9am when Jupiter is in line with Mars, and we feel ‘off’ if it’s any other time or day; we only lift to gut-wrenching, ear piercing Rock music, and we could never possibly PR to anything less; we always wear our hats, gloves, and sweatshirts to run, and we can never forgo our gear. In order to truly surpass our best, I contend that we must experience our worst.

CrossFit readies the individual user for unknown and unknowable tasks.  We train across broad time and modal domains to readily handle a variety of tasks, challenges, and situations.  The one caveat is that we train largely in a controlled environment.  More often than not, we know the workouts, what time they happen, where they happen, how hard we need to push, the apparatus involved, and the look and feel of our environment. However, unlike CrossFit, life can be unforgiving when it comes to these external factors.  Life does not care if you’re not ready, inexperienced, warmed up, don’t know how, don’t have your Skins on, forgot your belt, don’t usually run at night or never went that far. It, whatever ‘it’ that may be, just happens, and you need to be ready to punch it in the face.The more you expose yourself to different levels of discomfort, the better prepared you will be for both the comfortable known and the uncomfortable unknown.  The premise is simple, but the application can be harrowing.  Humans do not like to be uncomfortable. It goes against our survival instinct to intentionally infuse discomfort.  However, without such exposure we can fall victim to a false sense of security.  It is easy to fall into the trap of only training in your most comfortable environment or avoiding your weaknesses.
My challenge to you is to escape your comfort zone twice this week.  The changes do not have to be extreme but, they should be outside of your normal routine. Here are a few simple examples:
  1. Run outside without your sweatshirt (or, if that's normal, run WITH your sweatshirt)
  2. Lift to music that you never listen to (better yet, lift to no music)
  3. Team up with someone you don’t know well
  4. Team up with someone who will push you harder
  5. Try training in a different spot in the gym
  6. Try training at a different time
  7. Experience what it’s like to train with a vest
  8. Push yourself past your ‘top’ speed
  9. Add a new movement to your warmup each week
  10. Train without your favorite pre-workout food or beverage

Post your 2 ESCAPES to the comments of that particular day’s workout. The one disclaimer — don’t do anything stupid in finding your particular means of escape.  Each individual’s level of tolerance is different.  Be smart about what you are testing and why.

Daily WODLisa Ray3 Comments