Tuesday 150303

As many reps as possible in 11 minutes of:
100 Double Unders
3 Chest to Bar Pull Ups
3 Deadlift 275#(185#)
6 Chest to Bar Pull Ups
6 Deadlift 275#(185#)
9 Chest to Bar Pull Ups
9 Deadlift 275#(185#)

Continue increasing each round by 3 reps until time is up. Score is total reps completed. Tie breaker will be fastest time to finish the 100 Double Unders (be sure to record).

Post to BTWB.

We hear the term intensity quite often in CrossFit.  To the outside person, intensity probably just means moving faster, but in CrossFit it can mean many things.  We scale to make sure intensity is reached.  Whether that means cutting minutes off of a workout or making the weights being used lighter so we can keep moving, our goal with intensity is to keep it as high as we can.  We preach mechanics and consistency as well too, but let’s just for this conversation agree that mechanics are good and they are executed consistently.  Now we can focus on intensity.  

So many times we strive for the RX next to our name in a workout.  I have a love hate relationship, as I’m sure many people do.  I enjoyed our no RX month greatly and hope we decide to do it again.  Here’s a way to look at intensity.  When we bring you to the whiteboard to begin class, we will typically tell you the idea or ideas behind a workout.  Example, “This workout is meant to be a 9 – 11 minute workout with 1-2 sets for each movement for each round.”  With that type of information and knowing what you know, you should be able to come up with a game plan for what weight or how many reps you need to do. We are of course at your disposal so always ask the trainers for guidance, but take the information about the workout and consider what is going to provide you with the best level of intensity.  Doing singles and taking a 30 second rest after each one, probably isn’t going to get the designed intensity of the workout across as well as taking off a few pounds and doing those rounds of 10 in sets of 5.  

If you choose to do a workout as it’s written on the whiteboard and end up finishing what is supposed to be a 9 – 11 minute workout in 20 minutes, the scale that was picked probably wasn’t spot on.  We are impressed with intensity not weight.  Watch the above video to delve a little more into this topic and post your comments.

Reminder, if you are interested in competing for the Verve Regional Team, the Tuesday workout will be used as a qualifying workout.  More information will be provided during the class brief, but know that you must complete the workout for consideration.  

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