Planning, Preparing, Pacing

Having a plan for a WOD is essential. But it isn’t just about figuring out your scales. For Wednesday’s 15 min AMRAP it’s about knowing what you’re capable of with each movement. This goes for really any workout, but for longer AMRAP’s that aren’t considered a sprint or a hero, you must do what is necessary to keep yourself moving for a good amount of time. Instead of going in blindly, ask yourself where you’re at with each movement involved. Can I hold on to the ball for 10 reps? Do I have toes-to-bar enough to go for it today? Can I rebound box jumps? Once you’re honest with where you are, you can then figure out the best way possible to push yourself and get better at all of it.

It is also completely up to you to set the pace for 15 minutes. Like I said, it’s not fast but it’s not something you should sandbag. Don’t get frantic looking at the clock when it says 6 minutes and your mind wanders to “There’s so much time left.” Breathe, relax, and do what it takes to keep yourself moving. Before you know it, 15 minutes is up and you accomplished way more than you thought.

October 5, 2011
Strength:
Bench Press 3-3-3-3-3

WOD:

AMRAP 15:
10 Wall Ball Shots (20#/14#)
10 Toes-to-Bar
10 Box Jumps (24″/20″)

 

Announcements
Schedule Update: No classes Monday, October 10th for the holiday

Garage Games: Registration is now open for the New England Finals to be held at CrossFit Southie on November 12th and 13th.  Competitors in the RX division need to be proficient with all barbell movements at 95#/65# and able to do unassisted pull-ups.  Scaled division athletes need similar competence at 65#/45# and able to do purple-banded pull-ups.  Click here to sign up.

17 thoughts on “Planning, Preparing, Pacing”

  1. Bench Press: 80kg – PR
    WOD: 5+18 (using the “toes near bar” move)

    Also, I had so much fun at the last Garage Games competition, I signed up for the November 12+13 compeitition at CF Southie.

    I’m looking forward to competing this time WITHOUT bronchitis.

  2. BP: 60KG (I had more in the tank on this lift, which felt good both because I stepped up gradually/safely and because I’m slightly stronger (sometimes) than I give myself credit for.)

    WOD: 5+19 (WB@10#, Toes Near Knees, Step-Ups until calf pain, then air squats.)

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