Yesterdays programming and execution was a fantastic reminder of keeping training where it should be so as to get better i.e. training is training, not contest. If training is 4-6 days per week and at 100% intensity every day then your programming had better be perfect so as not to induce a total blow up or injury. The purpose of training is to improve and add capacity to the system, not to savagely beat the system into the ground day in and day out, and the point to the blog post title is that in maintaining awareness of what your days programming is about you can constantly have good days that add to your capacity.
What that all means?: (first the programming)
Crossift main site WOD
Thruster 3-3-3-3-3-3-3
115-120-125-130-135-140-145
21 handstand push ups with technical perfection (no time limit)
21-15-9 of
185lb Deadlift
24″ box jump
wall ball 20lb ball to 10′ target
score: 9:16
My programming for yesterday included an area that requires improvement for me (box jump), along with 2 items in which I perform fairly well (deadlift, and wall ball). I didn’t spend an hour analyzing everything, but I did take a moment to realize the focus was to execute EVERY box jump with technical perfection (even if I must rest between reps to do so) and basically go for broke on everything else. For improvement I need to develop the skill and ability to execute box jumps well before I can begin to apply greater speed, and only as my capacity to do more and more repetitions perfectly improves can I begin to go for broke on lesser quantity say during a competitive WOD with others. To that end lets say the DL’s were at 225lb well then this would have been a totally different workout and likely would not help me much. At that weight this would have been to slow to achieve the desired training effect. In training optimally our training should fit in our life, not the other way around.
Adepto Post (Get After It)
WP
