Rest Day CrossFit Sacramento fitness exercise
We had a great week of intensity based workouts. Great to see all of you laying around on the floor groaning and asking for the bucket. Many of you guys haven't fully grasped the concept of intensity based results. If we do a short WOD, many of you ask me, "is that all I need to do? The answer is YES. If you feel like you should to do more… then we want more effort out of you next time. Many of you tell me you liked the WOD when we do long drawn out laundry list workouts like the 'Filthy Fifties" with 10+ exercises, taking 30+ minutes to compete. Workouts like these seem like good WOD's to you because you are still clinging to the traditional model of fitness, "Longer is better, and more is better." Get that idea out of your heads. These type of WOD's have been deemed "AA" WOD's, or "Any Asshole Workouts." Any asshole can make up a workout like that, and it is actually a pretty good workout compared to a traditional fitness routine. But elite fitness is not achieved with high volume or long duration. Elite fitness comes from intensity. In a long workout people will pace themselves at a relatively low level of intensity. We don't want people pacing themselves! We want you to put the pedal to the metal as hard as you possibly can! If the WOD is shorter, and you can see the finish line all the way through, you will work more intensely, produce higher power output (intensity), you will not break down your body as much, and you will be ready to train hard again tomorrow. AA WOD's will leave you overly sore and fatigued, and they will prevent you from training intensely for another day or two. From time to time we will do an AA WOD to test your endurance and mental fortitude, but remember real results are directly related to intensity, not volume or duration. If you didn't watch the lecture clips on the blog earlier this week, go back and watch them. SELL OUT TO CROSSFIT! Abandon what you thought you knew about fitness, and stick to the program. And most definitely, don't skip the WOD's that you don't like. If you stick to the program, you will see much greater returns on your fitness efforts than you ever imagined.
We did a WOD down by the Colorado River with about 100 people today, including Kyle Maynard who is shown above doing his version of the medicine ball clean. Kyle was born with no arms or legs. Despite this, he became an accomplished wrestler and CrossFitter. It is inspiring to see the amount of drive this guy possesses. Next time you think you have an excuse to skip a workout, or reason that CrossFit is too hard for you, I want you to come back to this day and look at this picture. Picture credit goes to Donna Malin from Mad CrossFit.
On another note, here is a sweet video of Loren, Brian and Cherie going to town on a WOD. This one demonstrates what intensity should look and sound like.
Loren Brian Cherie WOD… [mov] [wmv]
