Speed 6/10

     Greetings again all... Season's greeting in fact. We are still celebrating the "10 Days of CrossFit". Ring those bells loud, because we're on day 6! Only 4 days to go of this festive and made up holiday. But, made up or not, as long as you're enjoying it that's all that matters.

     Well folks, today: Speed is key! Of course speed is one of CrossFit's 10 General Physical Skills, we try to do almost every WOD for time. Once again, the definition is: "The ability to minimize the time cycle of a repeated movement."

     We're not just talking about being a fast runner. You can be mediocre and still be fast. The idea is that we are performing our reps as fast as we can do them safely. Now that last word, "safely", is very important. Coach Greg Glassman (CrossFit Co-Founder) posed the question, is it better to focus on form or intensity? He answered it himself: BOTH! I'm not saying to throw form out the window, not at all!

     To truly utilize speed, we must not only be fast and proficient at the movements, but we have to try to limit our time not performing movements (AKA resting). This is the mental component of CrossFit I always harp on. Do you have the mental strength, when your body is screaming, to keep pushing through? I hope the answer is yes. We should try to answer that "YES" every time we hit a WOD for time.

     Alrighty folks, I'll leave you with that though, and this quote. Have a great day!

"Running is an unnatural act, except from enemies and to the bathroom."
     -Anonymous




Spirit of CrossFit HARD NOX from Coach Pac on Vimeo.

3,2,1 GO!
--------------------------------------------------------------------------------------

Yesterday's Strength/WOD:

Strength

Squat 5/3/1 Week 2
140 lbs x 3 (70%)
160 lbs x 3 (80%)
180 lbs x 5 (90%)
Yea... my squat sucks

WOD

42 Wallball situps #20
25 Right arm 1-arm Overhead Squats #40
30 Wallball situps #20
25 Left arm 1-arm Overhead Squats #40
18 Wallball situps #20
Time - 8:05