Thursday, May 9

I've been thinking a lot lately about the ever-looming clock we all love and hate. Those bright red numbers that never seem to move slow enough, or fast enough, depending on the workout. I love the clock because it makes me work harder and we know that that increased intensity is what really maximizes results. I also love the competition aspect of CrossFit, it makes my workouts more fun and fills that competitive void I had from not playing organized sports anymore. On the other hand, sometimes I really dislike the clock. I think we all get caught up in the "what time will I get" game. It's time to step back and look at what we need to get out of these workouts. We write a prescribed weight for the workouts for a reason and that's to get a certain stimulus from the WOD. Sometimes it's a heavy weight and the WOD will be a slower, grind it out type of workout. Sometimes we want to go light and fast. I really want you all to take a look at the stimulus and decide what you need to do to get better. Listen to the coaches - if they say it should be heavy, pick a heavy weight and work on your strength. Don't worry about your time - get what you need out of the workout! If your time is a few minutes slower, so what? Were not giving in prizes to the first place finishers. Also, your goal should be to do the workouts as prescribed (Rx'd) and the only way to get there is to push the limits and take a little longer, but get the proper stimulus.

It's really up to you, we will make the recommendation, but you have to decide if you are going to count reps that aren't perfect or choose a lighter weight because it means you can go faster. If your chin doesn't get above the bar on a pullup are you going to count that rep? If your toes don't touch the bar or if your wall ball doesn't hit the target do those reps count? We can't count your reps every time, so it's up to you.

You guys put in amazing efforts in the gym every day and we really appreciate it, but it's time to take it to the next level. When we do this benchmark workout tomorrow, let's make it legit, so that next time we do it we have an accurate measuring stick.

Workout for Thursday, May 10 Warmup Run 400 m 3 Rounds 10 Kipping Swings 10 Pass Throughs 10 Glute Bridges 10 Superman

WOD "Helen" 3 Rounds 400 m Run 21 KB Swings (1.5/1) 12 Pullups

Skill Handstand Practice Accumulate 3 min in a handstand