As Many Rounds As Possible (AMRAP) in 15 Minutes of:
15 Deadlift (135#/95#)
Quote of the day: “Concentrating this hard is really stressful!” ~ Vicki taking about her WOD today.
CrossFit forces a lot of concentration during the workout of the day. No matter what level you are at you must concentrate. You have to if you want to block out the pain or discomfort, to slow down the breathing and keep plugging away. Or when everything seems new, unfamiliar, uncoordinated, challenging and impossible in a “are you insane for making me do this” kind of way. You stand at a barbell, watching peripherally as bodies and weights fly around you and all you can think is “GO” while at the same time thinking “stance, butt down, chest up, hands here, head there…”. For some it becomes stressful. We understand that. Our advice? Slow down a second, remember the cues that work for you, and progress through them while blocking out everything else. Don’t worry about how many rounds or how much time has gone by, get that progression in your head, focus on technique and 3-2-1 go! As you become more advanced or more familiar with the movement pattern, your concentration will shift more towards replicating perfect reps, hitting a target number or going unbroken, consistent pacing, split times, managing your rest, and maintaining strategy. You may even decide to check on your competition to see if you are ahead or behind. Bottom line: If your workout is carefree, devoid of all concentration, and totally relaxed and pleasant I would argue it’s not a workout.
Today’s WOD was meant to be a heavier deadlift with fewer reps. It was supposed to be a repeat from a WOD we did back in November. Due to a mix-up by Household 6 (who I am thinking should be demoted to Household 5 or at least be given burpee de-merits), this version today listed a lighter deadlift and added reps. Whoopsie! Despite that It changed the workout in a positive way and made for more of a row/dl endurance workout combination. It averaged 2000 plus meters rowing along with high reps of lighter deadlifts at an appropriate load that meant more power.
Bonnie AKA “Pinkalicious” rowing:
Speaking of power: Jeremy reported his 1st ever 400 yard drive on the golf course this past weekend; thanks to CrossFit (and maybe a little wind). Either way, you could put a hurricane behind me and I probably couldn’t drive it that far.
Registration forms are in the gym for signing up for the local Snoqualmie valley Cinco De Mayo 1/2 marathon and 8k on May 1st. Register in person here in the box and save $5 off either race. Let’s get a good presence out there and support this community run and fitness challenge! Make it your first 8k or first 1/2! Also don’t forget the Snoqualmie St. Patty’s Day 5k race is Mar. 13th!
Tomorrow is our monthly cross-box Affiliate Challenge. We called the WOD for this month and it’s a doozy (many will remember it). We will do this workout along with several other local boxes (Local’s Gym, Outer Edge CrossFit, King CrossFit, Stoneway CF, CF Advantage, Foundation CF, RiverTown CF). Show up and bring some intensity!