So we had lots of talk about a hero workout and I thought it was about time we tried one too. Now as a coach I am faced with challenges of practically delivering a useful WOD. It has to be “fun”, but hard work and “doable” (that is a word isn’t it?). So after much consideration I decided on ROY. I have done this recently and found the deadlift critical in how the WOD pans out. But I also knew that this could be a long slog for some people. So I cut out the skills and drills session. We went with a warm up followed by the WOD. Five rounds for time of 15 deadlifts (100kg), 20 box jumps, 25 pullups. Now back to that dead lift. Everything is scaleable in Crossfit so it was critical you got the right weight for you. The load needed to be very challenging a real slog. Too light and the workout becomes a different animal all together.
Now this soon highlighted something to me. I love being asked questions, never stop, it makes me feel useful and sometimes a little important. 🙂 . But it became apparent that many of you did not know how much weight to use for this movement. I cannot stress enough how important it is to keep a log of your lifting. Some of you maybe lifting outside of the gym, I really encourage this. Some of you may only lift heavy when it is in the WOD in the gym. Good too, but log this. Your 1 rep max’ is vitally important it helps you decide what to lift if you are having to scale back the weight. If we need more heavy lifting feed this back I can program this in.
With that said there were some sterling efforts today. Phillip took the WOD on as required, your optimism before the WOD was matched by your grit towards the end, fantastic. Kirsty turned up while feeling really unwell, commendable. Sophia battled through forearm pump, good work. Joy it’s time to start using the blue band!
I have lots to say on this blog. I like to play music during the WOD I find it a welcome distraction and often motivates me through the tough times. But you have all had to listen my playlist. So its time to get some of your tracks on that list. Please email me (Colin@crossfitlondonuk.com) or post suggestions here. I will endeavour to get as many as I can on to the playlist.
Christmas! There are only 97 sleeps left as I write this. If you don’t believe me check here http://www.emailsanta.com/clock.html . So it’s been suggested by Joy we should organise a Crossfit London UK Christmas party. So again any suggestions would be greatly received. An email will becoming out to you all shortly to get a feel for numbers etc… Please reply.
Lastly I am going to be posting a monthly challenge starting at the beginning of each month and running the whole month. So keep an eye out for Octobers Colin’s Challenge.