My favorite super hero as a kid

Warm-up: CFWUx2, Roll External Shoulder w/ LAX Ball, Open T-Spine w/ Foam Roller

Front Squat: 2×5 @ 65% of Monday’s Back Squat

MetCon – Randy:
75 Power Snatches (75lbs)

Finisher: 3×10 Sit-Ups/V-Ups/Plank (30 seconds), 2 Minute Squat


Definition – The ability to minimize the time cycle of a repeated movement

-So resumes our series on the 10 physical skills and why we strive to improve them. Reviewing some of these skills can seem remedial, such as speed, if we think about it in only one regard. If I were to approach anyone on the street and ask them why it would benefit them to increase their speed, they could probably provide a pretty good answer. However, there are many more applications of speed other than simply running faster, which is the answer most would probably give. Let us not forget the importance of speed underneath the bar in an Olympic lift, the actual speed of the bar in an Olympic lift, speed between repetitions in multiple box jumps, speed getting from one movement to the next mid-MetCon, and actually speed of ANY movement in a MetCon. What do we CF’ers boast compared to other fitness enthusiasts? We move large loads long distances in a SHORT amount of TIME. Bam, there you have it. Speed is an integral part of CrossFit, but more times than not speed is a mental battle. I’ve seen the look on the faces of many of you post-MetCon gazing at the whiteboard illustrating the obvious disgust with your time. While physical limitations are feisty little critters, I believe that most of us who aren’t pleased with our time realize it was our cognitive decision to rest more than we should have throughout the WOD. Increasing your mental fortitude = increasing your speed. We all have a pretty good idea of how fast we can move, but are we in our comfort zone of speed in our MetCon? I see some of you are, and I challenge you to shave 5 seconds more off a 3 minute workout, 1 minute off a 7 minute workout, and 3 minutes off a 20 minute workout. No more frowns when we check out our time, only smiles and high fives!

I’m gonna need that speed on October 24th, wish us luck on our run through the Smokies!

Coach CBo