From the monthly archives:

June 2009

Scale for Intensity

by John Planow on June 30, 2009

Intensity means results.  To get maximum intensity, you should always push yourself during your workouts.  However, there’s also something you must do before the workout even starts: scale appropriately.

The workouts we design are intended to meet and exceed the capacities of the world’s most elite athletes.  Everyone must scale them to meet their own capabilities and level of fitness.  If the workout is not scaled enough, you’ll spend so much time resting that the intensity won’t be there.  If it’s scaled too much, the intensity will be lacking because it will simply be too easy.

When a workout is scaled just right though, the path along the edge of the cliff will be laid out before you, and all that will be left is to push yourself to take it.

July 1, 2009 WOD

“Randy”
75x power snatch (75 lbs/55 lbs)

Scale to finish in under 10 minutes

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What Motivates You?

by John Planow on June 29, 2009

When you’re trying to get through the 4th round of a 5 round workout, or need to dig deep to get a few more pullups before dropping off the bar, what motivates you?  What demotivates you?

Your fellow athletes encouraging you and cheering you on?  A chance to get on the leaderboard or beat the person working out next to you?  A coach yelling at you to go faster?  Or the promise that you’ll get to skip the post-workout burpees if you hit your target time?

What about internal motivations; something in your head?  Do you tap into your pent up anger?  Imagine yourself someplace carefree and painless?  Or picture yourself winning the CrossFit Games?

Post thoughts to comments.

June 30, 2009 WOD

For time:
30x muscle-up

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Honesty About Nutrition

June 28, 2009

Nutrition plays as big a part in fitness and health as do workouts.  From “World-Class Fitness in 100 Words”:
Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.
If you’re really and truly honest with yourself, meaning you count everything [...]

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Welcome Ryan and Addie!

June 27, 2009

Ryan and Addie joined the CrossFit Genesis community this week.  They’ve been getting to know us for quite some time by reading our blog.  On Friday morning, we got to know each other first-hand with some ring dips and pullups, on which they both exhibited tremendous determination.  We can’t wait to see them again (after [...]

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Push Jerks

June 27, 2009

The biggest challenge of executing a proper push jerk is the timing between the full extension of the hip and the drop.  A common error is shortening the hip extension in order to get a head start on the drop.  The problem with this is that you’ll never create enough upward momentum on the bar [...]

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