Be great at some things, be good at everything, suck at nothing.

Apr 9th, 2014

Category: Competitor

Be great at some things, be good at everything, suck at nothing.

Work Like Someone Is Watching

Work Like Someone Is Watching

As showcased in the Open, to be a fit athlete you need to be able to move light weights fast and for lots of reps.  1rm strength doesn’t always transfer to moving weights in metcons.  Going heavy all the time in metcons is not always the right answer.  Make your platform work where you go heavy, and then choose weights during the metcon portion that you can move through quickly and efficiently.  The different levels posted in BT are designed for different athletes.   When scaled appropriately, you shouldn’t be beating the individual who is finishing the WOD the fastest at Games level but you shouldn’t be that far behind their time/score either.  For example in today’s WOD,  the OHS should be done in one to two sets max and the WOD completed well under 10 minutes.  If this workout is taking you more than 10 minutes you are not getting the desired effect and you may want to rethink your weights next time.

We will also have WODs coming up that do not have levels and just an Rx weight.  These WODs are designed to be done at the specific weights listed and should not be scaled up or down no matter what your strength level is.  If it’s heavy for you, just get through it.  If the weightlifting portion seems easy, move through the reps fast and efficient and go harder on the run, body weight movements or whatever else the weightlifting is coupled with. Train smarter, not heavier.

Warm-up
25 Double Unders
15 Overhead Squats
25 Double Unders
15 Snatches from High Hang
25 Double Unders
15 Snatches Low Hang

Oly/Skill
EMOM20
Odd- 50 Double Unders
Even- 2 Touch and Go Snatches-Work up to a max load

WOD (10 min cap)
30-20-10
Toes to Bar
Overhead Squats

Games- 135,95
Regional -115,75
Open – 95, 65

Ca$hout
400m sprint
40 GHD Sit-ups
400m sprint

DISCUSSION 6 Comments

  1. Jules 04/10/2014 at 10:37 am

    Oly 115×2 tng 120×2 not tng
    WOD 1039 @85. eww
    Some deads after 5×3 up to 220

  2. Dale 04/10/2014 at 1:18 am

    Oly 195×2, 205x 1
    Wod 9:38 games
    Cash money 5:05

  3. Michael McGuire 04/10/2014 at 1:13 am

    Oly- up to 145 for 2 sets and 155 for 1 set. Scaled the dubs to 25

    WOD- 10:53 @ reg

    Pretty happy with today’s performance considering all these movements are difficult for me.

    It’s crazy to think this time last year I could barely do 135# OHS for 3. Keep grinding guys! One day at a time!

  4. Mike Brown 04/10/2014 at 1:04 am

    Warm Up: Done
    OLY: up to 155# for 2 sets. Did 30 doubs. UNBROKEN every time. gonna crush a 14.1 retake. #bringit
    WOD: 10:15 @ Regional

  5. Andrea 04/09/2014 at 12:58 am

    I know I have to work harder when Dale is standing there with his hands on his hips like that… he is NOT messing around!