Fitness

1. Snatch 7 x 1 EMOM, Build as you go

2.
3 Rounds
400m Run
12 Deadlift @ 50%
21 Pullup



Competitor
1. Snatch, Heavy Single

2a. 5 x 3 Snatch @ 70%
2b. 5 x 5 Muscles Ups

3.
3 Rounds
400m Run
12 Deadlift @ 275/185
21 C2B Pullups

Next week starts a new squat cycle.  Lots of Front Squats.  Get ready!

The radio doesn't work in my car, so when I drive I create workouts.  This came to me this afternoon as I was driving home, so I figured I would write it down.

1. 10:00 to find Max Power Clean

Rest 10:00

2. On a Fight Gone Bad Clock (17:00, with a beep every minute)

3 Rounds, On The Minute
A.  :12 Max Effort AirDyne / :48 Rest
B.  :24 Max Effort Burpees / :36 Rest
C.  :36 Max Effort Power Cleans @ 85% (Drop from the top and reset) / :24 Rest
D.  :48 Max Effort Burpees / :12 Rest
E.  :60 Max Effort AirDyne
F. Rest 1:00

WORK HARDER

I just recently celebrated my 6th year as a CrossFit Coach.  Four years at Hudson Valley CrossFit, two years at Poughkeepsie CrossFit.  Where the hell does the time go? I have been threatening people with thought of bringing back the LoboFit Blog.  I have had a lot of things on my mind lately.  I figure the time has come.  The rantings will hopefully be more useful than whatever it is I used to write about.  Apologies in advance if I start rambling.

Here we go.

Work Harder - And Work With Other People

It doesn't matter what program you follow.  Whether it's Outlaw, or Competitors WOD, MisFit, Invictus, LoboFit, or Mainsite.  It doesn't matter.  They are all proven to work.  They increase your work capacity across broad times and modal domains.  You get better at weightlifting, power lifting, gymnastics, running, rowing, etc.  All of them do that.  What matters is how fucking hard you work.  You could do the exact same workouts as Rich Froning, everyday for 5 years.  If you're not working as hard as he is, at the same intensity as he is, you're not going to get as good as he is.  It's not just the work you are doing, the weights you are lifting, the calories you are burning.  It's the intensity you put into every workout.

You know what fuels intensity?  Competition.  Training partners.  People better than you.  People worse than you that will die to get better than you.  Fuck training by yourself.  I did it for the last 2 years.  Guess what I didn't do.... Get better.  Training partners hold you accountable.  They push you to push harder.  As of right now, I suck at CrossFit.  I get my ass handed to me by my training partners on a regular basis.  When I do the same Workout as the entire gym, I usually fall somewhere in the middle.  I'm not sure if a single score of mine contributed to my team this year during the open. Not that it mattered because I forgot to submit my 14.5 score, nullifying any previous scores anyway.

I have been working out by myself for 2 years, not doing the same workouts as anyone else in my gym.  Who was I competing against? Myself?  Well that's great, because I fucking suck.

For about a month now, 5 of us have been doing Competitors WOD.  It's nothing crazy.  Couplets, Triplets, Running - it's CrossFit.  I love it.  (except for the C2B.  Enough of that shit Bergeron.  7x10 is enough)
We have a nice competition going on.   Normally, if I felt sore, or tired, or lazy, I would just not workout.  That's not an option now.  If I skip it, not only do I get an automatic last place (no different than if I actually did the workout) but I get ridiculed by 4 douchebags.

The point of this post is, find some training partners, pick a program, and work fucking harder.

Iron Sharpens Iron. Stop working out by yourself.