Short bursts
We’ve addressed many ideas regarding how to build and use strong, stable shoulders in the past 8 weeks. I’m sure I’ve started to sound repetitive with my cues, which is both good and bad. On the good side, the repetition certainly helps with retention. The more you hear something, the more it sticks. At the same time, however, our attention spans often catch up to us and common phrases (like “screw your hands into the ground” or “externally rotate your shoulders”) start to slip in one ear and out the other as we turn our focus the the millions of other things that will lead to the next successful lift or get us through the last 5 minutes of a workout.
Today the reps in the skill portion are intentionally very low. This is so we take the time to make each rep (or second) count towards our path to virtuosity rather then rush through to get on to the next thing (or to just be done with the current thing). Make all 10 seconds of each ring support hold look pristine no matter how it’s scaled. Hold your very best pike for your toes to bar and find every millimeter of extension on your bridges. Sometimes, just getting work done is our goal stimulus for today. Today’s goal is virtuosity – doing the common uncommonly well. Sure, you can crank out that next rep, but can you find a way to do it better than you did it yesterday? Don’t fool yourself – this takes just as much effort as pushing yourself into that dark place that we so often go to in our WODs, so be ready to work just as hard.
STR/SKL:
Gymnastic AMWAP
10 second ring support hold
4 strict ttb (scale to highest pike possible)
4 bridge ups (2 bridge wall walks)
WOD:
21-15-9 (Friane?)
DL (225/155)
pull ups
WOD: 6:17 (115#, ring row)
Mr. Scott thanks for bear crawl instructions, this statement may or may not be oozing with sarcasm 🙂 FYI, AMWAP is 16 mins. Being mindful of JT’s target and feeling all the sore muscles, it was a good scale and workout.
6:30 you guys provide the joy and laughter which is the gift of Crossfit 🙂
AMWAP: I was pleased that JT adjusted the rings down to make my ring-planks harder several times.
WOD: 6:17? (100#, pullups eventually with a green, blue, and red band)
Thanks to JT for making me add the last five pounds on the deadlift so I’d have the round number. These were Challenging after yesterday’s box pushes.
7:30 – You guys know to “embrace the suck” so that the tough stuff is way less sucky when we’re together <3.
WOD: 5:42RX
Christmas is right around the corner. This is what I want. I’m a large. Thanks!
http://www.amazon.com/FTD-Apparel-SQUATS-Motivation-Top-XXL/dp/B00FDL8SNC/ref=sr_1_111?s=apparel&ie=UTF8&qid=1387294198&sr=1-111&keywords=crossfit+apparel
Done on 12/21/13
WOD: 6:07 RX
no 12 days of XMAS WOD? Dissa…popinted