Saturday, January 8, 2011


     Oh hey there, I didn't see you come in... maybe that's because your observing these rambles from a safe distance at home, or dare I say work. We're a simple 8 days into the new year, and I hope that everything about it is awesome! I'm trying to match that awesomeness, so here we go.

Hmm, might be Paleo then

     Alright folks, into is taken care of, so on to the real ramble. Before we begin... 10 BURPEES!!!


     Finished? Ok. Well today were going to talk about something we've hit on before, but something I think is important to touch on again. And that's your strategy for you WOD. It can be very easy to just start sprinting after the 3,2,1 Go. Sometime the WOD is short enough, and filled with enough of your strength where that will work out in your favor. However, if you turn it up to 11 on a 20 minute AMRAP, there may be little benefit after the 2nd or 3rd round. So maybe it may be a good idea to think about how long a round should take you to complete, and try to stick to that. Basically, pace it. This can be a little difficult, because you want to kind of pace the WOD to complete it in a decent time, but fast enough to where we're still moving with intensity.

     It's not just a strategy about time either, it could be the weight that we use too. Sometimes, we're going to have to scale, its the fact of the mater. It's important to remember that scaling a WOD is NOT a bad thing. I know we all strive to doing everything as Rx, but for some WODs that not going to be feasible. Yesterday, we did the hero WOD "Jack", which calls for 10 Push Presses at 115 lbs. Now this may be manageable for the first round or so, but if you get to the point to where that 2 or 3 at a time, then maybe scaling that weight plays to your benefit. Say you'll only get 3 or 4 rounds complete as Rx, but then you can get 7 or 8 scaled back... the scaling would benefit you more.

     So what I'm saying is, you have to check your ego at the door when you come to CrossFit. Remember, though we workout in a group environment, its not really you vs. everyone else. It's you vs. the clock, or it's you vs. the weight. So get ready to be humbled, and just get everything you got... and do burpees! I'm rambling my way out of here.

Concord CrossFit New Years Promo 2011 from Alison Cooksey on Vimeo.

3,2,1, GO!

Yesterday's Strength/WOD:


Squat (1 rep max)
- 135 lbs
- 155 lbs
- 185 lbs
- 195 lbs
- 205 lbs
- 225 lbs (old PR tie)
- 235 (f)
My Squat has been doing pretty bad, but this is the first time I've been able to hit my old PR in a while, so I guess that's progress


42 walking lunges
21 situps
30 walking lunges
15 situps
18 walking lunges
9 situps
Time - 2:49

Paleo Challenge Day 6/10
Starting to get some cravings now and again. Luckily they disappear just as soon as they hit. Goes something like this: "A cheeseburger kinda sounds good... no, it doesn't". Still going strong!

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