5 Rounds For Time of:
10 Deadlifts 225/155
15 Wall Ball 20/14
30 Double Unders
+ The deadlifts should be light enough that you can do each round in 1-2 sets. Loss of neutral spinal alignment will result in your workout being stopped! Make sure to pick a load and if necessary a pulling height that allows you to execute 50 solid reps.
+ If you don’t have double unders, today’s substitution is 15 Box Jumps.
Post time and Rx to comments.
Zen and the Art of Crush Week!
In traditional meditative disciplines you aim to cultivate mindfulness in a physically neutral setting. Often the practitioner sits in a comfortable position and tries to bring attention toward their breathing. In Yoga, we see a more dynamic approach where rhythmic breathing becomes interwoven with a controlled flow through a series of postures . In both of these instances, the intention is for the pilot to become more tuned into the “now”. At CrossFit, we achieve something very similar through a very different approach. During an intimidating lift or difficult conditioning piece you’re forced to deal with the moment at hand. The high discomfort level of what we do takes that moment and amplifies the physical inputs to the point where you can’t help but focus on what’s happening. You know this intuitively and it’s why you get nervous before a 500m erg test or 3 rep max Back Squat attempt. You know that once you start you’ll be forced to deal with the “now” until it’s all over. Every second gets dragged out and every moment to rest or doubt yourself becomes amplified against what needs to get done. Take this opportunity to set your intention for the approaching workouts. Whenever you find yourself deep in the agonizing “now” embrace it and stay on task. Don’t look around the room to see where everyone else is, don’t check the clock to see how much time has gone by and don’t make excuses to try and avoid what your feeling. Just keep fighting the barbell up or chipping away at reps until you’ve completed the task. If you lose focus and get derailed, don’t let it mess with your head, just come back pushing harder. Remember, you’re here to get stronger, both physically AND mentally.
Enjoy Crush Week!
Keeping Our Ladies Safe
+ At CrossFit South Brooklyn, 597 Degraw Street between 3rd and 4th Avenues
In This Video Greg Glassman talks about macronutrient ratios. Do you pay attention to your Protien, Carbohydrate and Fat percentages? What are your thoughts on the video in general?