Fast Transitions

Nick | 12/01/2013 | 10

Sometimes you might find yourself in a workout that might not seem “intense” enough because one or two aspects of it trip you up and make it a challenge to push yourself.  Maybe snatches are new to you and it’s hard to get enough weight on the bar to make it feel like a challenge before it just stops going up.  Or maybe you struggle with double unders, so whenever they come up you find yourself slowing down and not really “getting there”.  Or perhaps someone programmed sandbag push presses and even though the weight is light, it’s just so floppy you can’t control it.

This is all normal and ok.  Even though everyone in the room is doing the same workout, the challenge for each person will be slightly different.  Realize that just because the person next to you is snatching 100# more than you in a workout, they couldn’t always do that.  Today might be a day where you are honing your technique more than just blowing through a WOD.  All that means is the next time they come up, you’ll be that much more ready to hit them hard.  Address your weak links today for the sake of tomorrow’s success.

Today’s fitness industry has many of us convinced that if we find the right trick, we can just go through the motions, turn our brains off and magically become more fit.  I’m here to tell you that if your brain is not actively engaged in your training (and intensely so) you are missing out.  Our CrossFit training arguable affects us just as much mentally as physically (if not more).  I would go so far as to say that the best thing you can do for your physical training is to improve your mind/body connection.  So if you barely felt winded at the end of a workout, but you learned something, then while it might not have been ideal you still gained a lot from it.

That all being said, today might present a similar challenge, but one that is completely manageable with a little bit of forethought.  To maximize the effectiveness of this workout you’ll need to make your transition times fast.  That means learning how to get out of the rower quickly so you can maximize your time on the bar.  If you’re not sure how to do this, don’t worry – we’ll be going over it today.  Control your mind and you’ll get the most out of today (and pretty much every day, in fact.)

STR:

Push Jerk

5-5-5-5-5

WOD:

8 rounds

45 seconds of:
5 cal row
ME shoulder to overhead (135/95)

rest 30 seconds

*score is total number of S2OH.  Scale wisely and do not rx+ this one.  Make sure your technique at the weight you’re using doesn’t slow you down.  And if it feels light, move faster.