Workout of the Day:
Deadlift – Take three to four sets to warm up to a heavy 3-rep set
In teams of two, deadlift as much weight as possible in 8 minutes. The weight selected is up to the team, but must not exceed the weight that can be done with perfect mechanics by both team members. Each team member may complete a maximum of 7 deadlifts each time they grab the barbell, and upon dropping the barbell, must complete 7 burpees before lifting again. Post total weight lifted to comments.
Optional finisher – Pinch-Grip Farmer’s Walk
Grab two 25 lb. plates, pinch each between your thumb and four fingers, and find out how far you can walk before having to drop them. Then pick them up and try again, with your goal being to get them all the way back inside the gym on that second trip.
Give It A Rest
Written by Mike Hom
I recently returned from a 3-week vacation full of sunshine, adventure and relaxation. I didn’t get a chance to train very much, which initially had me over the edge the first week – amazing to think withdrawals from training could really occur in these circumstances. But as the trip neared the end of the second week, I finally got around to doing some bodyweight stuff while my buddies were sleeping off the previous days’ activities. As I was doing some post-WOD mobilization, I was thinking to myself that while it was good to get in some training, I was glad that it had not been sitting in the back of my mind the entire time. In fact, I nearly forgot about working out while I was ziplining, riding elephants, and doing whatever else we tourists were doing.
By the end of the trip, I could count the number of times I trained with one hand and still have some fingers left over. Did I feel any worse? No. Did I lose some of my fitness? Most likely. Did I have an awesome trip with friends and make great memories? Sure did! Even better, I came back feeling refreshed and ready to do work at the gym after being gone from my CF family.
It’s great to be an animal in the gym and let a good portion of your life revolve around increasing your fitness, living healthy, and sharing your experiences with like-minded individuals, but don’t let it dictate your life. If you want to drink a mango smoothie every once in a while, do it. Don’t know the protein/carb/fat breakdown for this delicious meal you’re having in another city/state/country? Don’t worry about it.
Most of us live the CrossFit lifestyle and subscribe to the CrossFit school of thought so that we can be healthy and still enjoy life the way it’s meant to be enjoyed. For 80-90% of the time, I conduct my life in the manner that would be categorized as strict adherence to CrossFit: Paleo/Zone, train 4-5 times a week, stay active throughout the week and weekend, and so on. But that 10-20% I reserve for myself. I indulge in pasta. I eat toast with butter. I put away carne asada burritos in 6 bites. Now, I don’t plan on being a competitor in the CF Games (anymore, at least) and I don’t intend to break records in any physical activity. I do, however, enjoy staying healthy to give myself protective buffers from the perils of an otherwise unhealthy lifestyle.
When you feel like your body is on the verge of breaking after so many straight days of training (and maybe not listening to your coaches), evaluate your physiological, emotional, and psychological well-being. If one or more of those three things seem off to you, then it may not be worth coming in for a half-assed workout. Sometimes, it’s better to let your “awesome” levels get back to normalcy. Sometimes, you just have to give it a rest.