Box Squat: 5×3
MetCon – 3 Rounds For Time:
Aerodyne Bike 30s (HARD)
21 KB Swings (50/35lbs)
Finisher: Planche Holds – Accumulate 2 Minutes
(Hands on Parallettes and Toes on Box)
“Let me explain…No, let me sum up, there is too much to explain…”
For the past several weeks, 8 to be exact, we have been on a Gymnastics based cycle. This cycle’s main focus is to build upon core strength, learn some new skills, and enhance our body control with more bodyweight exercises. Gymnasts have none of that, right? If you haven’t already noticed, once a week we learn and practice a new skill or one that pops up in CrossFit often. I do believe CrossFit’s motto is “Regularly learn and play new sports.” Well our sport for 12 weeks is gymnastics. While some days may seem “easier” than other CrossFit days you are used to you, the value behind them are vital. Without these programmed practice days it is difficult to impart our knowledge to you Ktowners and hone in on a particular skill. If you want to be able to do handstand push-ups, you darn well better be able to kick up into a handstand and hold it correctly. If you want to be able to do a bar muscle-up, you darn well better be able to do a correct kipping pull-up and dip. And if you want to be able to perform a deadlift for years to come and multiple cleans in a MetCon, well then you darn better be working those skin the cats and hollow rocks to build up some core strength to keep your spine in a proper position.
Not every day at CrossFit Ktown is going to be an all-out, sprint to the max, sweat puddle on the floor, hands shredded to pieces kind of day. In fact, the majority of days aren’t going to be like that at Ktown. Why? Because we want people to progress in their fitness. Multiple 20 minute MetCons and high volume, high intensity workouts do NOT allow for maximum progress. What do you mean, Coach Miss J? I mean that high volume, high intensity workouts have a propensity to get people injured. Rotator cuff muscles, cores, hips, knees, and elbows don’t handle that much volume 24/7 without wreaking havoc later on. Just last week we had a member do back to back “Hero” workouts at another CF gym and came home with an injured shoulder.
Workouts like that also do NOT allow for progress in strength gains. If your body is constantly run-down then how do you expect to PR your lifts? You certainly shouldn’t expect to get off a band to do pull-ups on your own and don’t think about setting new PR times on your MetCons. It just won’t happen.
How many of you PR’d your CF Total last week, because I saw about 80 PR stars on the board. How many of you mastered a new skill (or at least got a little better) at a gymnastic movement during the past couple months? Also, who set a new record on “DT,” “Diane,” or “Isabel?” Did you do “Unbroken” unbroken or did you Rx a WOD recently? I think most of you will answer “yes” to many of these questions. And just the fact that I am listing all these sensationally difficult MetCons should go to show you that even on a gymnastics cycle, we will hit it hard!
If you feel like you are not getting anything out of a workout look inside yourself. Did you go heavy enough or did you sandbag your weight? Did you mentally go hard or did you slack off when you felt like you needed to breathe. CrossFit is as hard as you make it whether it is 3 minutes or 20 minutes of burpees. Even a “Rounds Not For Time” workout can be brutal if you use heavy KBs for Turkish Get-Ups, sling those Battle Ropes like a madman, and row so hard you want to cry.
There is always a goal to a cycle, an endgame in mind. Maybe you do not realize it, but I promise there is. We have grown in our programming and become smarter coaches, but it might not be as “CrossFitty” in its nature. Hopefully, you all have a little better understanding of what’s going on for the next couple weeks and will see this progress I speak of in your fitness. The CrossFit Open, for sure, will show your development if you have not seen it already.
Like Coach G says, “We don’t train stupidly.”
<3 Coach Miss J