Be Happy, Be Horny, Be Hungry, Be Healthy. Friday, May 7th

WOD
Level 2
5 sets of the following:
  12 step-back in-place lunge with single dumbbell overhead (1 dumbbell loading 20-30% of bodyweight)
  10 unbroken hi-speed burpees
  rest 90 seconds

Level 1, scale overhead dumbbell as required.

For the lunges, do not step forward, step back keeping weight in the front HEEL, not the toe. 6 lunges per leg.  Careful with rear knee.  Be deliberate with the steps, don’t rush them.  Notice the rounds are not timed.  Time between the lunges and the burpees is as required to not break the burpees.

The lunge highly eccentric movement.  Expect soreness in a day or two.  Go into this WOD hydrated and DRINK WATER AFTER IT…LOTS OF WATER.

Friday Post-WOD Challenge:
  200 double unders for fastest time
  If you can’t do double unders, spend this time working on them or at least increasing the speed of your singles.

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Thoughts after listening to OPT talk:
Professional sports have an “off-season”  (except for pro-basketball, it seems).  In the offseason, most professional athletes take a complete vacation from their training…they do something different, they releax their body AND mind.  CrossFit is difficult because there is no “off-season.”  The vast majority of athletes at CFHR are not training to compete at the games…they are training for life (hence the motto on some of our shirts).  It’s easy to get stuck in an endless rut…even with CrossFit.  YOU NEED AN “OFFSEASON” from CrossFit.  Now that may only be 3 days…or a week…or 10 days.  But in that time:
-Eat Well (now is the time to go lower carb and eat really well)
-Read
-Relax
-Take a walk
-Play another sport (like basketball or soccer)
Take the time you would have spent in a WOD and do something else for yourself.  You can just “perch” like Jay and watch others workout…sharpening your eye.  Whatever it is, do it for yourself.  Whatever you do, don’t be on a clock…don’t worry about your performance (if you do, you’re not relaxing).  Your performance will improve when you return.  Your ability to achieve body composition and fitness goals will improve.  A smoker goes numb to the coughing and hacking after the first week of smoking.  After that, the  signs of the poison they’re inhaling are subtle.  Well the same goes with excess cortisol:  slow bodyfat gains, lost libido (how’s your sex drive?  this can’t be a taboo consideration\…it’s an important sign of your health), poor sleep, poor performance in the gym, little upset stomachs (inability to properly digest food) especially in the morning. Do you listen to your hunger?  Do you eat when you’re hungry or are you too busy so you wolf down a “meal replacement” shake (what a sinister sounding product when you think about it).
CrossFit can give so much, but you’ve gotta remember how complex your body is.  “Workout more, eat less” is the methodical and mindless approach that has hurt so many and continues to plague our society because of crap like “The Biggest Loser” TV show.  We work hard to keep that mentality out of CFHR.  Do your part and take care of yourselves!!!
In the words of OPT, “Be Happy, Be Horny, Be Hungry, Be Healthy.”

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