Time to kick it in to overdrive…

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Time to kick it in to overdrive…

Just like a Ferrari, Forrest has a 6th gear.

Warm-up: 500m Row

Squat: 3×5

Bench Press: 5rm

MetCon – For time:
5 Rounds
10 Air Squats
10 Supermans
10 V-ups
Rest 1 minute between rounds (should be an all out sprint with 0 rest during the round)

What’s the difference between average and elite?  Well, in the 100m sprint it’s about 2 seconds.  In Fran it is roughly a couple minutes or less.  In good looks it’s the gap between CBo and myself (the former being elite, naturally).

Our physical capacities don’t change much day to day, that is unless you are severely deconditioned.  What can be changed quite a bit in the short term is mental capacity.  Whether it’s your threshold for pain, keeping mental clarity after your 50th rep of burpees, or staying optimistic during the suckfest that is your MetCon, learning to stay positive in the middle of the battle will give you the most bang for your buck day to day.

Our physical capacities have a lot of inertia and are very slow to move, but when they gain momentum are hard to stop.  But psychological factors are more malleable and can be utilized with great effectiveness in workouts.  For example, if Kirsten and Brandon have the same physical aptitude for a given MetCon, whoever is better able to endure the pain of lactic acid eating away at their muscles and oxygen scorching their lungs will come out on top.  Pushing into that next zone of pain is what a lot you are missing.

If intensity is the penultimate predictor for efficacy of workouts (with movements being the ultimate) then wouldn’t we do well to bring that extra effort every time we are in the gym?  It matters not what your goals are, a high intensity will help you achieve those goals most effectively.  So next time you are sucking wind after finishing a set of something, don’t weight-gaze at your next task.  Pick whatever it is up and get moving.  You’re never going to catch your breath in a MetCon, why are you still trying!?

Apply Maximus’s quote to your next MetCon: “Three weeks from now, I will be harvesting my crops. Imagine where you will be, and it will be so. Hold the line! Stay with me! If you find yourself alone, riding in the green fields with the sun on your face, do not be troubled. For you are in Elysium, and you’re already dead!”

Shadows and dust, Ktowners, shadows and dust,
Coach G

By | 2017-04-25T14:39:40+00:00 July 1st, 2010|CrossFit Ktown Knoxville, Uncategorized|2 Comments


  1. Adam July 1, 2010 at 8:29 pm

    I agree! Hey everyone type this into YouTube and enjoy: leprechaun in Mobile Alabama.

  2. Brandon July 1, 2010 at 11:07 pm

    Anybody else find it funny that, instead of posting a link, Adam instructed us what to type into YouTube?

    I dunno, made me laugh.

    Also, fantastic movie choice G.

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