Distractions
I think one of the most difficult facets of CrossFit is learning how to train our recovery periods during workouts. I see way too many people with unfocused rest periods during their workouts. I fall victim to this from time to time as well. Nobody is safe from it. Here are a few.
1) Stop going for your water. It will not save you from the workout. Honestly, the duration you are under really doesn’t necessitate grabbing your bottle and taking swigs. This is just a distraction from the task at hand. Hydrate properly before you get to class and there will be no problem.
2) You don’t need ALL that chalk. With the exception of rope climbs, there is no need to grab a heaping pile of chalk before each time you get back to your barbell. This is just a distraction.
3) Stop walking a mile between reps. You’re just losing time.
4) No switching weights once the workout has started. If you are moving it fine throughout the workout and you’re not consistently missing reps or it ‘just feels heavy’, KEEP IT ON. You just need more rest. This again, is just a distraction.
What we all need work on, is training how we breathe. Sometimes we get super anxious during the workout and our breaths become panicky. A good buddy of mine, Patrick Cummings gave me the best piece of advice for any workout I have ever received: “If you can control your breathing you can control any part of the workout.” When you feel like you need to stop, assume the position and take 5-10 BIG breaths in, with a full exhale. This will help calm your body down and help to get back to moving. Stay in place and don’t move. Think about that next rep and again, control your breathing.
Strength
Deadlift
1-1-1-1-1-1
WOD
5 rounds:
40 air squats
10 pull ups
*30 second rest
Looks like another fun one, but think I need to recover from all those lunges last night.
DL: 325# PR.
WOD: 7:40 Rx. Thanks Cal for some friendly competition on this. Definitely helped push me to keep going.
i was secretly racing you on tuesday, too!
deadlift: 195# PR likely with questionable form. my may goal is 200#…so close!!!!!
wod: 7:35 Rx. I was hoping to go unbroken for all the pull ups, made it through 3 unbroken rounds.
i am also the biggest offender of being a chalk monster.
Everyone has been gettin after it today. Looks like everyone has been goin hard!
I won’t be in today, but as I keep missing heavy deadlift days and heavy deads are on my goal list, I did the strength part at work. Pulled 435#. I have to say, it’s a bit less gratifying when you’re not in an environment to let out a ferocious roar as you pull…
I’ll try to get the WOD in later.
that you can actually do heavy deadlifts “at work”, with or without ferocious roar, makes me cry a little bit on the inside…
You’re right; I should stop bitching. And I should have yelled anyhow…
congrats on the huge pull, by the way!
Thanks Ben!
7:41 on the WOD. Wish I had Cal and Damien to race. =)
DL: 385# PR. Did it once. Went back for a second try because I didn’t love my form and lost my grip. I’m gonna have to do something about that if I’m going to add much weight.
WOD: 9:21 w/green. This one was fun, but I still suck at pull-ups.
DL: 155 PR
WOD: 8:14 w/blue + red
Thank you for the music Alicia!
DL – 175, PR
WOD – 10:44 w/green
Great job hanging with that weight tonight guys!
DL – 145
I am happy to be getting stronger. It is so encouraging to be around such supportive workout partners! And I wonder if it counts as a PR if it’s your
first ever deadlift? So glad I found SCF!
145 for your first time?!? I told you that you are awesome!!! 😉
That’s great Dawn – congratulations!
It counts! The first of many!