Mastery
While we want to move weight as heavy as safely possible as fast as safely practicable in our search for Intensity, the bounding concern in both cases is “safely”.
We, your coaches, are here to teach you the Mechanics – how to move properly. We’re also here to stop you when your mechanics break down in a WOD, to make you either catch your breath and reset your form or to lower the weights.
The bridge between Mechanics and Intensity though is Consistency. You need to be able to do the movement correctly every rep in order to get maximum intensity safely, and you need to do the movement correctly many times to develop the habit of Consistency. Working well under what you consider your “maximum load” is supremely important to develop the neural habits of how to sequence and organize your body movement.
That’s the “10,000 hours” or “10,000 reps” that people sometimes refer to when talking about developing Mastery in a given skill… and it only works with great form.
In addition to greasing the groove, working many reps at a lower weight also helps to condition all the joints and supplemental muscles that help you accomodate the newfound strength you’re gaining by lifting all these weights.
So today during the WOD, keep the weights at a level that you can move using perfect Mechanics, and use every ounce of your focus to move with Consistency for these 12 minutes. You may not get 10,000 reps done today, but you’ll pack on a lot of experience that will make you more capable tomorrow.
Get this deep and be this awesome.
Note on the strength session today: Your aim here should be to go 5-10 pounds heavier than you did last Monday for the sets across.
Monday December 17
Strength: Back Squat 5×5, SETS ACROSS.
WOD:
AMRAP 12
15 Deadlifts (155/105)
15 push-ups
15 box jumps (24/20)
Strength: 105# across. Could have and should have gone higher.
WOD: 4+10 @ 90# DL and box pushups. Did this WOD slow and steady but kept it moving. I’m super sore from Saturday and from my first week ever of yoga. Ouch.
Nice work today 5:30, especially on the squats. We just knocked those out one right after the other… and I think Dan was squatting almost two of me.
BS: 85#. Maybe could have gone higher, but was glad to reliably do all 5 sets.
WOD: 3+3 with scaled push-ups. This was so hard! I don’t know why – bad day? too many holiday cookies? Had broken sets of everything. Hope we hit this one again in the next few months so I can outperform my score here.
Great working out with you, 5:30!
I can make that happen. 🙂
I second Hillary’s request! I’d like to do it again @ RX and see how that goes…
Back Squat: 150#, 5# more than last week. Struggled on the last couple reps in the later sets, so I think this was a good call.
WOD: 3+32 Rx, not one of my better days – was moving slow all around. I’ll have to make it up the rest of the week.
Back Squat – Went against Maralene’s recommendation and High Barred it – 135# Next time, I swear I’ll do LBBS. That # will turn into 155# when I do.
WOD – 4 & 10 Rx
Loved today 🙂
Feel better KP!
135# back squat. Ankle still feels stiff.
WOD: 4+30 @ 115# Starting to do box jumps again! Slowly but surely!