Building the pyramid
CrossFit is known for the intensity of the workouts we do. This is a huge part of its effectiveness. Putting some physical and mental intensity in our day helps regulate our bodies and minds. It can reset us from the routine of modern life. In order to keep chasing this intensity on a regular basis while keeping ourselves both safe and continually progressing, we need to have built up a solid foundation.
I speak often of what I look at as the pyramid of training. The base of the pyramid is “skill”. Think of this as positions and movement patterns – hollow bodies, supermans (arch ups), all the way up through the most technical things we do (snatches, muscle ups). This should be the base of any training program. The next level up is strength. This is where we challenge these positions and patterns with load or additional forces. This is a big part of why we have a dedicated strength portion most days. The top of the pyramid is that metabolic intensity. For us to truly reach our full potential chasing intensity, the ground work has to be properly laid out. Which brings us to today…
Our strength portion will be all about building up our fundamentals which we will immediately apply to Mary, a high skill gymnastic based workout. For many of us, this will not be one of those “hard hitting” metabolic grinders unless we are fairly proficient in these movements already. What it will be, however, is a chance to apply these fundamentals to more complex movements. To help spread the base of our pyramid.
STR:
AMRAP 12
10 seconds each:
Hollow hold
Arch body
Ring support
WOD:
Mary
AMRAP 20
5 handstand push ups
10 pistols
15 pull-ups
wooooo handstand pushups!!!!
Mary: 7+11 with pushups to a bench, one leg-crossed-over-the-other pistols, and green and blue bands for the pullups. One of those workouts that sounds much worse if you can Rx it.
Great work for newbies and oldies alike in 7:30!
Mary: 9+7rx, everything unbroken except 2 sets of pull ups, which was mostly me losing the mental battle. Found that it was helpful to do some kipping and some butterflying in the later rounds – perhaps mixing it up helped keep me going through a whole set. Had a little too much left in the tank at the end too.
Nice work, 6:30am folks.
Oh, and PS – I accidentally deleted the myWod app on my iphone, so there goes 1 1/2 years of records! Good thing I’m a blog poster. 🙂
doh! no backup? mine backs up to the cloud
Mary 7 & 3 Rx
My stigmata won’t heal. I feel holy.
WOD: 7+4
Pistols to a medball. Gotta work on those.