3 Rounds, For Time:
50 Air Squats
7 Muscle Ups
10 Hang Power Cleans, 135/95
Compare to 2.19.14
3 Rounds, For Time:
30 Kettlebell Swings 72/53
Post time and Rx to comments.
Our fearless Spartans before and after on Saturday at their race. Based on years past, it looks like they stayed fairly clean! Thanks to Coach MeLo for getting everyone organized and leading the troops yet again. AROO!
More Work? Or a Sip of Water?
By Chris Fox
Originally posted on 8.16.2010
You’re mid-“Helen.” You’re finishing your second round of kettlebell swings and the pull-up bar is waiting for you. So what do you do? Place your bell down, grab a sip of water, wipe the sweat from your face, chalk up your hands, and then size up the pull-up bar? Or do you ditch the bell and get on the pull-up bar knowing that you’ve only got one round left and the big rest is coming. Last sprint, last swings, last pull-ups. Forget the chalky feeling on your tongue—you’re getting on the leaderboard this time.
In many WODs, a sip of water here and there is totally appropriate. Think “Murph,” “Angie,” “Barbara” (during the rest), or some other 20-plus-minute chipper-style WOD. These are designed to be done at a medium to medium-high intensity and take significant time to complete; hence they need to be paced out and can allow for a sip or a break. WODs like “Fran,” “Annie,” and the like are meant to be executed at a high intensity throughout, and take a short time to complete. I feel pretty confident saying that you will not dehydrate during five to 10 minutes it takes to complete either of these couplets. Often though, we see athletes stopping mid-WOD to grab a sip or just to put their hands on their hips and rest. Sometimes, sure, this is appropriate. Are you sick, pregnant, injured, or the like? Then yes, you may need to pace even short WODs. But if not, then be honest with yourself about why you’re reaching for your water bottle again or chalking up for the fourth time in 12 pull-ups. It probably isn’t thirst. It’s being uncomfortable with being uncomfortable.
Let me be clear—I’m not saying not to stay hydrated and on the south sideline of Pukieville, but if this sounds like you, then try this trick. BEFORE the clock starts, drink a cup of water. Then put your water bottle away from you and out of reach. Mid-WOD when you start to think how nice a little H20 would feel on your tongue, use that to motivate you to finish faster. The water is the reward. Finish and it’s yours.
Train smart, but train hard. Remember that intensity is what brings results. Increase your pain tolerance. Try getting more comfortable with being uncomfortable.
Crush Week—during which we bias longer, higher volume or benchmark workouts and overlap elements that were programmed on particular days—begins today. How would you describe your tolerance for discomfort in the gym? Are there types of workouts or specific exercises you find yourself taking lots of breaks from?