Friday, May 8

If you were in class on Thursday you got to do a workout "not for time" and you may be wondering what that is all about. There are a few good reasons to do workouts not for time and I'll try to explain some of them here. First, it gives you a chance to get in some skill work while not being fatigued. You can refine technique and try new things without worry about finishing in time. You can try a weight you haven't tried before and it's ok if it takes a little longer. Then next time you are in a met-con you have a better idea of what you are capable of doing.

Also, not-for-time work allows you to focus on quality rather than speed or intensity. We love those last two, but sometimes quality of movement is sacrificed to go a little faster.

One other reason is we can incorporate movements that shouldn't be done fast like turkish get ups or dynamic mobility movements.

And lastly, sometimes you just need break from going all out. Not for time work allows you to come to the gym, move through some stuff, but not kill yourself.

Hopefully you understand why we program this stuff. You will see more down the road!

I'll keep the Weekly Roundup short this week, but here's a couple of good things.

1. THE SPORT PSYCHOLOGY OF GOAL-SETTING - In sport psychology there are three types of goals and some types are more important than others for success. Read the article to learn about the types of goals and how to use goal setting to get you to where you want to be.

2. Elevating the Pushup Part 2. I posted part one a week or two ago and it showed you proper body position during the pushup. This week there are some ideas on how to scale the pushup to reach the full, on-the-ground version. We do some of these with you already, but if you want to put in some extra work these are good ideas.

Workout for Friday, May 8 "Isabel" 30 Power Snatches for time (135/95) 12 min Time Cap

10 min AMRAP: 3-6-9-12-15... Bar Facing Burpees T2B