Variance

At the level 1 cert Freddy mentioned during the programming lecture that CrossFit should be constantly varied, not just in the exercises but the way those exercises are performed. I decided to give it a try!

Yesterday 11/17/2009
"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
I decided to wear my 20# vest and see how I faired. I put a 10min cap on myself. Looking back on the WOD neither the pullups or the thrusters were that hard. Challenging and I gamed myself as to not exhaust myself and miss my cap. It was different to feel the wait of the front squat and then realize that the push press was lighter, almost like I was throwing it through the ceiling as I was anticipating driving hard out of the hole.
9:02 I was very happy.

Today 11/18/2009
"Elizabeth"
21-15-9 reps of:
Clean 135 pounds
Ring dips
10:20
I decided to scale the weight back (115) on this and attack it as hard as I could. I was pleased with my time. I could defintely go faster, my adducters and glutes were sore from the varied Fran. I am glad I can do this WOD as Rx but this felt alot better as I could push myself harder. With 135 I have to take longer breaks to give my muscles a chance to recover.

I am slowly realizing that I am not going to be the fastest person on some these WODs especially the ones with heavy weight (DT). I am realizing that if I scale down, it is OK, and I will probably get a better stimulus that way as I would have the ability to push myself harder. Of course my EGO will jump in at times and I will attempt as Rx and get my rear end handed to me, and that is OK as well. Train in all time domains. They said at the cert that most of the WODs are programmed for the 175# elite athlete, I am nowhere near that. I need to scale appropriately and hit it with as much intensity as possible, maybe even vary it a little. I have made great gains in the year I have been CrossFitting and am in the best shape I have been in since high school. I love CrossFit and will never quit, I am looking forward to imparting what I know to other individuals in the future.

Tomorrow, a CrossFit Endurance WOD. I am also in the process of making squat stands for the heavy lifts.