17

May / 10

Window Shoppers

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Time for a little tough love…

One of the principles of CrossFit is that the programming is based upon “constantly varied, functional movements”. The reason for this is to both shock the system to force adaptation and to also become proficient in each of the 10 fitness domains. We try to incorporate that ideal here at Intrepid in both our strength lifts, and to a greater degree with our WODs. Unfortunately, it seems that some of you may be doing yourself a disservice by being “WOD shoppers”.  Ruth posted about attacking your goats and based on the response whenever we have running on the board, it is a common goat. In another older post, Ruth offered up the words of Brian Mackenzie: “There’s a reason you don’t like running. You suck at it.”

Just as with attacking any other goat, the only way to get better at running (drumroll please) — is to run. It’s part of the reason the 400m run is part of the May Challenge, since we trainers want to help you see improvement in your run times. But if you choose to avoid the gym on days when you don’t like the movement, you won’t see that improvement and you will continue to dread it. So we trainers have a dilemma — how do we help you help yourselves? Perhaps it’s to not post the WOD until after the day is done. That way if you make the effort to show up and yet STILL choose to turn tail and walk out the door, you know you have more serious issues to deal with than that dreaded movement. Any other ideas? Please post ‘em to comments.

WOD 05.17.10

Press 3×5

Four rounds for time:

  • 7 RDLs
  • 14 Box Jumps
  • 28 Situps

Post times and loads used to comments.

9 Responses to “Window Shoppers”

Ruth
May 17, 2010 at 6:40 AM

I say we just keep posting running wods… Or fran until we get full participation! ;-)

Brian
May 17, 2010 at 7:56 AM

Sorry Marcus, I couldnt move after Fridays WOD! Still sore!!

Anna
May 17, 2010 at 8:29 AM

Saturday morning I’m dead asleep and i get a tap.. “I guess we aren’t going to crossfit” Well, what time is it babe? “it is 9, it’s your fault we missed it.”

I guess I’m guilty. That FG is sneaky! Sorry!!!

Drew
May 17, 2010 at 9:04 AM

100 burpees for time if you miss a running WOD… My mom was in town saturday bt I am gathering there was low turnout. I would have loved to run 2.5 miles with intermittent sets of 7 pull ups. . .

Scott
May 17, 2010 at 9:37 AM

Maybe you could just post the workout with really confusing code that nobody understands!! WTF is RDL?? I’m guessing some kind of crazy Deadlift??

I will say that posting the workouts ahead of time really helped me when I started Crossfit. I would always go to the main site to watch a video or two of the movements for the day. That way I was seeing the movements for the second or third time when the trainer reviewed it in class.

As for WOD shopping….you can lead a horse to water. One of the things I really like at CFI is all of the trainers provide the tools and knowledge to improve yourself, but let you get there at your own pace.

BTW….Ruth, did you just promise Fran this week?? :) YES!!

Xuan
May 17, 2010 at 11:57 AM

If you could somehow remove the hill that would help :) Actually I agree with Scott in terms of having the freedom to set a pace that works for each individual..albeit with a healthy push every now and then from our favorite trainers. I openly admit I hate running and pullup WODS, but it doesn’t prevent me from going on any particular day. For example I am not going to Crossfit today because the Laker game is on at 6. The option of 5 pm would be great on days like this! Although very rarely used in general for me.

Ruth
May 17, 2010 at 1:24 PM

Glad to hear it Scott and Xuan. Intensity is relative and we want everyone to push as hard as they physically and mentally handle. All we want is a personal best!

And I’m no exception, running is absolutely one of my goats!!

Scott if we do fran everyone will know it’s your fault!!

Nick R
May 17, 2010 at 1:56 PM

Posting wod’s helps me a lot because i train (or overtrain) outside of the gym as well and it’s nice to know what’s comin up in the evening so I can make sure to work around those movements during the day. It also forces me to make a decision that even though it is going to suck awesomely, I’m still gonna go to the gym.

Michael H
May 18, 2010 at 11:02 AM

Keep the running wods coming! For my excuse, I was out till 5am, I figure I better train smart and not show up and run into walls.
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