3 Rounds – For Time
12x Power Clean (@ 70% of your 1RM)
Notes: Short and sweet. This WOD didn’t take long to complete, but that doesn’t mean that it didn’t work. If you weren’t flat-on-your-back tired from this one, you didn’t push yourself hard enough.
We keep joking around about the ‘bacon sizzle’ but there’s something to be learned from the people in our gym that you see at the end of the WOD rolling around on the ground, covered in sweat, making funny noises. They are the ones getting big results from their effort; hitting PR’s, losing bodyfat, increasing lean mass, speed, power, etc. There’s no magic to what we do at CrossFit. There’s a bit of art to the programming, but the magic is the intensity YOU bring when the stopwatch starts clicking off the seconds. That’s where results live, that’s where transformation happens.
So the next time you finish a tough metcon WOD like this and you’ve got enough gas in the tank to knock out some pull-ups, or row, or whatever, you’re going to have to face the fact you did not work hard enough. Make a note of it in your training log, be honest with yourself, and next time you hear “3… 2… 1… GO” give it everything you’ve got.
Homework: If you’ve got a CrossFit Journal subscription (you have a subscription, right?) go checkout the article by none other than our own Alec Hanson: http://journal.crossfit.com/2009/10/diluting-the-brand.tpl#featureArticleTitle