Rest Appropriately
Put 60,000 people in dense urban area, dial the heat all the way up to 100, and throw 50mph winds at their makeshift shelters… and the stress can get to folks. Imagine our Boston July heat wave with the added bonus of a white-out dust storm (visibility: 5 feet or so) and hurricane winds. Then endure it every afternoon from 1-5pm. Or maybe in the morning from 10am-2pm.
Is that Bill? I think that's Bill. Hey, Bill!
Every day is filled with art and adventures – and the mechanics of staying alive – and every night is a party. So when do you recover?
Often Burners will “crash the car” – a thing most CrossFitters are familiar with from going hard at a workout from the start and not having enough to finish strong. That’s sometimes useful as a training stimulus, but when you’re trying to make the most of your fun (and functionality) it’s not really conducive.
Everyone burns out. Everyone hits the end of their tank sometime. The key is to recognize that it’s happening and downshift. Go fast when you want to go hard, go long when you need to endure, but take your rest when you can.
If you can learn how to make the most of the little rests, you won’t spend a day of the Burn slumped in a hammock sucking water through a straw. You can be back at play with all of your friends in no time.
The Man Burns in 4 days.
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Today’s WOD has those little rests built in for you. The key to making the most of it is to sprint as fast as you can to maximize your rest.
Even if your sprint is max effort every round, not going fast on the other movements can eat all of your rest period. You’ve got 20 reps to finish before you head out the door, so get aggressive and aim for less than 2 seconds per rep. The difference between 2 secs/rep and 3 secs/rep is heading out for your sprint at :40 or 1:00.
You’ll need to run fast to stay ahead of this clock. If you’re doing a 8:00 mile pace that 200m is going to take you 60 seconds. If you’re truly leaning into the run and sprinting, it will be a lot less.
So keep the transitions crisp and scramble right out of that push-up position into a sprinter’s start – we’ve already got a lean built in for you.
Tuesday, 8/27
Strength:
Front Squat 2-2-2-2-2-2
WOD:
Every 2 Minutes on the Minute 10 (5 rounds):
10 Wall Balls
10 Pushups
200m Sprint
Holiday Reminder: CrossFit Somerville will be closed this Monday, September 2nd, for the Labor Day holiday.
Travel Reminder: JT is at Burning Man. If you have time-sensitive membership questions or need for assistance, ask your coach in class or email Nick for help.
This is the same workout as my grandmothers old age home!! Grandma is going to PR City tomorrow!!
I’ll get you next year, Froning!
FS: 195# PR
WOD: 10:08
Ryan SMOKED the pushups. I, on the other hand, hit failure pretty quickly after the second round and spent too damn much time down there.
FS: 265# PR
I’m happy the glass of champagne I drank before bed last night (and 5 hrs of sleep) didn’t adversely affect me.
WOD: 9:38 with 20# ball
Some advice: after your last wall ball, step away from the wall 5′ for the pushups otherwise the ball will come crashing down on your ankle and render you limp…
FS: 265# PR by 30 pounds!
WOD: 9:50
Man those pushups sucked after the first two rounds
this WOD was tighter than a hypothetical in one of KP’s ‘that’s what she said’ jokes…
FS: 170# – thx tricia for being the best partner!
WOD: 10:10 @ 14# ball — only skipped the sprint for the 4th round b/c of the running clock. the pushups were killer—i ending up eking out 2 or 3 reps per go.
I try not to worship idols but I may place one of you squatting on my mantle and pray to it every night…. if you give me permission and tell me it’s not creepy…
hey, why wait? i’ll jump up there whenever you like 😀
WOD 9:26 with pushup on bar. That is a lot of high intensity cardio! Cars were courteous and didn’t try to run us over during sprints- always helpful.
FS: A full 35lb !!! Woot woot!
FS: 145# The wobbly knees have returned…
Wod: 9:51. And I echo the comments about the push ups. They sucked. Was down to doubles for my last round.
FS: 140 (this was my 1 rep max, after 2 failed attempts, back in June); 145 for 1 rep
Also, best compliment ever from Nick “your squat looks almost as good as Damien’s”.
WOD: 2:13
Jet lag WOD like woah =
FS 135# (10# less than my last 2rm but prob 10x better form). Got 145# for 1 rep then 140# for 1 rep.
WOD Rounds were 1:22, 1:18, 1:33, 1:56 and 2:27 – that last one was HARD. The wall balls and push ups were so much death on the final 2 rounds I was on the floor for a solid 4 minutes catching my breath. Nick thought that was a great time to remind us of a bunch of things and I have absolutely no idea what he was saying. Nick, ..I’m sorry.