WOD 11/4/09
Today’s WOD:
Shoulder Press
3-3-3-3-3
then
Tabata Squats and Sit-Ups
I don’t think any of you are screwups (except for Jake, check out those new glasses! D&G! What?!?!), I just think demotivational posters are funny. What I do believe in is consistency, both in your workouts and in your nutrition.
First, we want to see you working out with us every day! I know I’ve talked with some of you about modifying work out schedules in order to better accommodate recovery, but that applies to our advanced athletes and trainees. For the rest of you (90%+), I’d say that 5 days a week of training is just fine. Now if your body starts wearing out and you notice drops in performance, we’ll discuss some strategies to counteract that. However, if you haven’t been showing up regularly and you come back and get slaughtered by a workout, don’t throw a hissy fit. Any time you aren’t working out, you’re deconditioning yourself. It shouldn’t surprise you if you suck more than usual (I suck all the time, so don’t worry). Regular workouts lead to regular progress. There’s no way around it.
On a side note, try to stay positive during and after your workout. It’s not pleasant for anyone around you when you’re a burning ball of anger. We all know how it feels to work out, it can be miserable and frustrating. Just try not to let it affect the people around you (you’re not that selfish, are you?), trainers included. You’re a lot more fun when you’re smiling and enjoying yourself. Promise.
Secondly, consistency with your nutrition! By now, you probably all say, “Shut the hell up, Brian, we already know.” I’m okay with that. If you are at the point where you know exactly what you’re putting into your body and why you’re doing it, feel free to skip past the end of the post. For everyone else, as CrossFit trainers, we’ve only got you in the gym for an hour at a time. We can’t supervise what you’re eating for the other 23 hours of the day. You’ve got to take some responsibility for yourself (being an adult sure isn’t all it’s talked up to be, is it?). That means making good food choices! Don’t know what that means? Eff my life. I’m a failure. If you don’t know, and you want to know, either look back in the archives or talk with me or Jake at the gym. I hope you don’t have to talk to me, I might cry.
11 Responses to WOD 11/4/09
#155 on the press, obviously “deconditioned” by some 100 push-ups yesterday.
tabata- 9 on Squats, 8 on sit-ups. Although the my minimums seem bad on paper, it felt like a butt kicker and this only my second experience with tabata.. i enjoyed the pain.
Please make up your mind….. First I get fussed at by Jake because I’m laughing and smiling during my workout…. He says that I can’t possibly be working out hard enough… Now you’re telling me that I have to smile during the workout…. And no grumbling……I’m confused……..Shheeeeesh…..
165 press
Tabata – 14 squats, 8 sit-ups
I think Jake’s sweet new glasses were screwed up when he was timing the tabata, very inconsistent.
145 press, tabata – 16 squats, 8 sit ups
53 press (up 3# from last 3rm)
15 squats, 8 situps
(jake said he’s subtracting 5 from my situps due to his residual anger from learning to put contacts in…)
145# Press
tabata:
18 squats
9 sit ups
then
14:49 on yesterdays wod
75 x 3. 80 x 2
11 squats
15 abmats
155 x 3, 21 squats, 7 sit-ups
Maybe I was a little overzealous asking people to smile during their workouts. Who really smiles through the pain though? I suppose asking for a positive attitude is a better way of putting it.
60# on the press and 12 squats and 9 sit ups?
failed on 175×2, 14 squats, 7 situps
Mak I think you had more on the situps, i remember you beat me by 2 i think