I had this whole entire post written out (marvelously, I might add) and of course, our main computer decides to freeze. Well, just the mouse part. But seeing as that’s the part that selects all the other parts…pretty integral that it not be frozen.
Anyways, since the majority of you who follow this blog are Crossfitters-I have some thoughts for you. On Friday, we did the WOD “The Don”, but we did it as a partner WOD. My partner was someone who i’ve worked out with before, but not with such a gymnastic and endurance centered workout. There were two bar movements-knees to elbows and pull ups. She wasn’t able to get her chin fully over the bar on all of her repetitions (note that I did most of these movements, so she wasn’t even doing half). She wanted to be able to RX- but it’s not doing it prescribed if you cannot do the full range of motion. I tried to convince her to drop to a band when she couldn’t get 3 pull ups in a row with full range of motion-but she refused and seemed insulted.
Now, I personally am a scaler. I’ll scale a WOD if I don’t think I can do the workout with the weights, reps, or full ROM in the amount of time that seems normal for that workout. Even If I can do that weight RX, doesn’t mean I always should. For example, we did “The Admiral” for the 4th of July, which is 3 rounds of box jumps, burpee pull ups and front squats (22 reps each). The RX’d weight for the front squats was 105 lbs. Even though I can front squat that for multiple reps, I couldn’t maintain that with intensity for 66 reps. So, I scaled.
However, I know many people who believe you should RX if you can do the weight. even if it means compromising your intensity. I guess it’s a matter of what you think is the best way to your goals.
weighted 1 mile run
“The DON”-done as a partner WOD. Split reps as needed, with both partners doing at least one rep of each exercise
66 Deadlifts 105/85
66 Box jumps 24/20
66 Kettlebell Swings 53/35
66 Knees 2 Elbows
66 Sit ups
66 Pull ups
66 Thrusters 55/45
66 Wall Balls
66 Double Unders
The reps were split pretty evenly between the two of us-I did more pull ups and knees to elbow (which she couldn’t quite do) and the rest we each did 33 reps of each, usually in 2 sets a piece. Double unders I did 33 unbroken and sit ups 33 unbroken. This was a nice fun partner WOD-took about 27:26. I probably would have been around 55-58 min if I did this solo
weighted 1 mile run
5×5 overhead squats
I hate OHS, I am so bad at them. Kill me. (which means I need to do them ALL THE TIMES. )
90 minute walk to store and back
2 hour walk to get this kid to nap-I got lost
Breakfast was a Starbucks Chocolate protein smoothie with extra protein. A little while later I had coffee, an OHMYBar and Riley had some homemade green bean puree
Yum Green Mush
For Lunch I had some bacon, eggs, and goat cheese. Please look upon the most boring lunch ever
Shield your eyes from the blandness
I don’t have the rest of my food, but please rest assure it was delicious. Subway turkey sandwich, baked lays, cherry vodka and diet coke, and chocolate. Not paleo in any sort of way. Here is a picture of my dog instead
I may or may not be that lady who dresses her child up in ridiculous things and takes pictures. This may have happened yesterday
This may have also happened on multiple occasions
I don’t think she’s amused
Also, I got some great headbands and some pre workout supplements that I heard will make me angry. which is good, because I’m way too happy when I lift. Maybe anger will put more lbs on my bar.
In your opinion, is it better to do heavier weight (RX’d for your Crossfitters) or a more advanced movement even if it means you’ll be slower or may not get full ROM OR to drop the weight and make sure your maintaining good intensity and full range of motion?