Sectionals WOD # 1 Video

Interesting discussion from optimumtraining.ca

"going back there"


http://optimumtraining.ca/blog/item/fri-mar-25-2011

Please comment if you would like,either here or at optimumtraining, as this is a heated convo in the elite world of fitness. Things to ponder..

1) What is a true test of work capacity?
2) Can the "fittest" human being be crowned in just one weekend?
3) the conversation arises - where is skill acquistion in the search for the fittest?...if those that truly gave it their all and then a week later can improve by 5-10%...which is the real test of fitness score? or is it?
4) post the feeling in your belly after responding


My answer

Ok here we go...I know for me the first time I did this workout(sectional wod 1) i gave EVERYTHING i had, 20 plus minutes of rolling on the ground after, but tomorrow morning I plan on crushing my score..why? A few different reasons...the scores out there are motivating me to dig even deeper, and its an ego thing, i hate where i am placed right now. I def feel this is a skill aquisition workout versus a TRUE test of work capacity. After watching a few videos I plan on changing my rep game plan and going after muscle snatches with huge hip drive versus power snatches. Will it work? I'll find out in a few hours. Am I in better shape a week later? nope but smarter within the confines of this workout.

A TRUE test of work capacity would be set workouts, months out from competition, where all the strategies have been tested and there is no more guessing on which minute will I crash and burn if I start out with unbroken rounds versus sets of 5. Then the TRUELY fittest will do the work the fastest. The 3k example is much more unlikely to improve by 10% if his programming, nutrition etc have been great months out leading to the race.

Then we can start chatting about how far have we truely tapped into this sports mental aspect, maybe we "think" we are pushing 100% but there are gears we havent unlocked? Maybe pushing ourselves into our ultimate limits in the past have put a mindset limit into going "back there" as those moments are truely scary when you think you may die after a workout. I know from a few helens and frans and other workouts i have done that need 45 plus minutes of recovery before you can situp, are not pleasant.

If you are going to treat crossfit as a SPORT, it needs to be a weekend event with no preparation for the wods or multiple weekends for that matter with no prep work based on specific wods. Then the BEST crossfitter (prepared for the unknown) will win. BUT the FITTEST athlete is a much different world, one that I have wrote about before on here. A staged setting with months of preparation geared towards specific tests. example: 1 Rep Deadlift, 5k run, Linda. The tests can change year to year until they find the perfect formula that truley defines work capacity. That will take all gaming and skill aquisition out of it.

My current feeling is my belly is knots, knowing the feeling of going "back there".

Group class + Vid

Sorry for the lack of postings! Group classes are rocking out and my remote program clients are kicking ass. Anthony went from 0 pullups during his assessment to 3 pullups in 2 weeks, (scap work maybe?) Jessicas average heart rate went from 77 to 62 in 2 months and she is banging out strict chins and mixed grip chins. Brendans high blood pressure and cholesterol have disappeared. Marshall is just Marshall, kicking ass. Ben just completed WOD #1 for the CF sectionals in classic fashion with the G.G. crowd cheering him on, well done. Mike is STRONG and i'll never get sick of hearing him say "this is no joke".
I'll make a conscious effort to start posting more!
Interested in joining our group classes or having your workouts and nutrition programmed for you? Shoot us an email!

Train Hard, Josh

GROUP CLASS MINI COMP 3/12/11

Today was an awesome day at the GG. We had a small class but that allowed us to get really creative. So today, Jess, Marshall and myself went head to head in a WOD. I never workout with my clients but today felt like it was a good opportunity.
Workout
20 min as many reps as possible
10 Wallball/thrusters 20lb DB's/15lb BB
10 box jump 20'
10 deadlifts 205/95/35
10 burpees/squat thrusts

jess 9 rounds
marshall 8+30
Josh 8+23

great environment today, awesome community!
On a side note, Jess is now doing STRICT chinups!! And Marshall, Lish and Jess have all passed the Sorenson and side bridge test! At the garage gym our clients perform strict chins, 90 sec side bridges, real pushups, perfect squats and other critical movements!! Basic assessment movements perfected FIRST, leads to bigger and better performance long term!!!!!

Group classes

Sorry I have not posted in a while, our group classes have been kicking ass, and our workouts have been great. Our new guy Marshall has got his feet under him and is starting to make our workouts look easy! Everyone is improving on a weekly basis. We are continuing to hammer our basic assessment movements each class looking to perfect them so we can move onto new exercises and challenges. We are getting 4 model C concept 2 rowers for the G.G. the first week in April and also a few atlas stones to throw around outside in the spring and summer. We are always looking for new athletes so dont be afraid to stop by!!

We are now offering remote program design and that has become a popular option for many athletes who choose to workout at there own facility. Do you go to the gym each day and wonder what you should do? How much weight I should be lifting and for how many sets? We can help with that! Email us for more details and pricing options.


Did you know that if an athlete uses the same training load and does the same exercises for an extended period of time this directly results in performance decrease or accommodation. Are you running the same 5k times each year? Benching or squatting the same numbers each month? Maybe its time to examine your training program.