The concept that needs repeating is one that has come up with our members at CrossFit Beacon recently. The concept is: when working on strength work in the day's WOD, there may be one final lift's weight put up on the board and logged in your log book for future reference. However, that does NOT mean you just lifted that weight. It's pretty amazing how much weight you may have actually lifted to get that to that final weight.
***see re-post below***
Whether you have been CrossFitting for a while or are new to the movements, there will be days when you ask your body to perform in ways it's not used to. There will be mornings you wake up feeling sore because you have lifted a small car the day before. :) What you need to be mindful of is the difference between being sore and feeling pain. You will know. They are very different. Pay attention. Honor your body's need to take a rest day! It will help your body grow stronger. If I see that you aren't because I see you at Beacon too many days in a row, I'll have to start instituting the finger flick on your noggin...
That said (and now that you are forewarned), it's amazing what you are capable of::
**original posting 1-1-12**
it all adds up
Yesterday's workout at CrossFit 321 was deadlift work and a metcon of 3 deadlifts/6 burpees every minute on the minute.
****A burpee can be described as a movement in which you hurl yourself to the ground because you have an inexplicable and sudden urge to do a push up. Then you decide just as suddenly that you were mistaken so you launch yourself back up to your feet as best as you can with the bright idea of finishing all this indecision with a jumping jack movement, clapping your hands overhead because you need some positive feedback for what you just went through. You feel so accomplished that you decide to do it all over again. :-) ****
Now, back to the metcon.
This type of metcon is deceiving because, on paper, it looks as if you'll be okay because you'll have some rest after each set before the next minute begins.
The deadlift weight is arrived at by either calculating a percentage of what you know to be your maximum lift, or by merely choosing a weight that will be challenging but doable for the entire metcon. Like all CrossFit movements, the choices allow for scaling to your own ability. I chose a percentage of my maximum deadlift, loaded the bar, and stood ready. 10 sets, 3-2-1 go....
The interesting point of all this is that after it was over, I was looking around at my classmates and wondering how many, if any, of them realized what an amazing feat they had just accomplished. I'm guessing that foremost in their minds was that they had picked up that one barbell of a chosen weight a lot of times. What they probably didn't see was the big picture.
Here's what my classmates really did during that metcon (using a 100# weighted barbell as the example):
100# barbell lifted 3x for 10 sets=
100# barbell lifted 30x=
3000# lifted in 10 mins!
That is 1 1/2 TONS lifted in 10 minutes!!!
That is what these amazing people don't realize they've just done. The didn't just pick up a 100# bar a lot of times.
The function of picking up a 50# child many times a day, or a 20# bag of groceries will merely be something they do while chatting or thinking about something else. No big deal. I mean, they just lifted 1 1/2 TONS in 10 minutes! OH, and they threw in 60 burpees for a little extra challenge...amazing!!!
I just HAD basically these exact thoughts right before I read this post . . . we did a very similar workout at 321 this morning . . . 3 power cleans + 5 burpees EMOM for 20 minutes . . . at the end we figured out that I had lifted in total more than three tons . . . counting the warmup and heavy clean practice workout I was up over 4 tons . . .
ReplyDeleteOh yeah, and those 100 burpees for fun . . .
but right now it doesn't feel like I lifted a couple cars; more like a couple cars ran over me . . .
haha, HENCE the rest day! :) I know that's hard for you, Mitch!
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