Intensity
Intensity is a very useful tool. We use it in all kinds of different ways to help better ourselves. But sometimes it’s hard to find. Oddly enough, often times the ones that are the best at finding that uncomfortable place are those new to CrossFit. Having not gone there as much, they are more apt to push themselves into (and then be somewhat surprised by) a highly intense output.
The more we CrossFit, the more we learn about ourselves and our abilities. This also comes with a greater tendency to “game” workouts, to hold back a little so there’s always a little left in the tank. This is a useful ability, don’t get me wrong, but sometimes we still want the wheels to fall off the wagon a little. We need to “retest” our ability to maintain intensity, just as we would retest our 1 rep max of any given lift.
Some workouts force us to find this intensity (100 thrusters for time with 5 burpees EMOM comes to mind, along with the infamous “repeater” workout where participants are told once completing a workout that they must do it again 5 minutes later, only this time faster), but many times we have to find it for ourselves. Yesterdays EMOM and today’s interval training will help push us into that special place, showing us how far we can really go. There’s no gaming this workout – utilize the full minute each round to work. Remember this feeling and the pacing it took to get there. We want to be able to find this even when we’re not forced to (and especially when testing a benchmark).
STR:
Split Jerk
15 minutes to find max double
WOD:
8 rounds
1 minute to complete:
25′ sandbag push
25′ reverse bearcrawl sandbag drag
Max Effort Double Unders
30 seconds rest
*score is total number of double unders
SJ: 145# PR
WOD: 85 DUs w/ 30# bag. Probably should have gone heavier on the bag.
Fun to get an extra hour of sleep and hang out with the 7:30.
Also, I move that DUs should be pluralized as “doubles under,” like courts martial and mothers-in-law.
Because all three are scary.
SJ: 105#
WOD: 20 DUs (35# SB)
Why I thought I could PR with only four hrs of sleep, silly girl. Fun WOD minus the flogging I was giving myself with DUs.
630 you are all superstahs!
SJ: 205#
So much room for improvement. My push press is more than this.
WOD: 230 DUs (50# SB)
I’m so pumped for split jerk day and Sox game after!
If anyone wants to go out and has no idea where to go come to East End Grille – Ill be there by 8:45 you can text me 617 212 5168
It’s on Broadway in East Somerville. I was told last night it was like the Indo 10 years back – a positive harbinger of things to come in East Somerville. I spend a lot of my free time there these days. Big parking lot out back accessible via Glen St. Many screens. Many bar seats as its new and a hidden gem… it’s where I plan to park it this whole World Series 🙂
SJ: 205# Could get better form before I move up
WOD: 96 DU’s (50# SB) slowly but surely DU are getting there.
It’s hammer time!
SJ 105# … 10# below my 2rm set in August butttt I’m not that upset at all because I GOT MY FIRST RING MU TONIGHT. Strict. Wtf?! Still can’t kip it !
WOD 125 DUs
Awesome sauce girlie! So proud!!
SJ: 115#
WOD: 92 DU w 35# SB
i saw the coors lite can change color. worth it.
BS: 180, not a PR but pretty close to my previous. After a week of not working out, not feeling, packing and unpacking, I’ll take it.
Fran: 5:41, 35#, red&blue
I used the same scaling as last time, so my goal was to beat my previous time of 6:01.
Whoops posted on the wrong day!