Friday: Strategy!

Friday: Strategy!

Friday: Strategy!

Let’s talk strategy gang!

Every day we’re presented with a new challenge at CFHV. One of the skills that can be developed over time is the ability to look at a WOD and strategize the best way to tackle it based on your strengths and weaknesses. Here is a common list of things to look for to best plan the way to execute a workout:

  • How long is the WOD?

This best lets you know if I need to go 100% all out for the entire workout or if you need to pace yourself.

  • Which movements am I good at? Which ones do I struggle with?

Knowing this is huge. Here’s a personal example… If the workout consists of an 800m run (Which I’m good at) then pistols and KB Snatches (Which I’m not great at) you better believe that I’m going to crush the run as hard as I can in order to make up for the time that could possibly be lost during the other movements.

  • What time/score/weight should I be aiming for?

This is why the whiteboard is such a glorious thing. There is a lot to be said for competition and how it brings out the best in our performance. You’ll perform better just based on the fact that you need to finish by a certain time complete a certain number of reps or lift a certain amount of weight. One of the best athletically inclined quotes I’ve ever heard is “If you want someone to PR on a run put another runner next to him”. Competition breeds positive results whether you’re competing with everyone or just yourself.

Try implementing these techniques this week. I’m sure you’ll notice a heightened sense of awareness as you’re performing your workouts. Have a great week guys!

Friday’s Training:

All Levels CrossFit

Level 1 CrossFit

A1. Power Jerk
  • 4-4-4-4-4
A2. AHAP Box Jump
  • 6-6-6-6-6
Skill: Strict Press
  • Sets of 5 Reps
B. 15 min AMRAP
  • 10 x HSPU
  • 40 x Double Unders
  • 20 x Pull Ups
  • 40 second Plank rx+ = FLR
WOD: 21-18-15
  • 200 Rope Passes(each round buy in)
  • Db see saw Press (alternating single arm db strict press)
  • Box Jumps
  • Knee Raises