30 Clean & Jerk (135/95lbs)
Grace, oh how I loathe thee. This, I’ll admit, is one of those CrossFit workouts that’s right in my wheelhouse: short time domain, extremely high power output and if you do it right, over before you know it. Grace is also one of those great workouts that allows you to run the intensity REALLY HIGH because it’s a single modality from start to finish. Don’t wanna put the bar down? You don’t have to, just pin it all the way to 30 reps.
Which brings me to an important note on intensity.
Although CrossFit is notorious for extremely difficult workouts, some people often miss the point when they see something like 30 reps of a single lift. “Is that all we’re doing today?” they wonder. Here’s the thing, dear reader, CrossFit is three things, plain and simple:
1. Constantly Varied: New modalities and time domains all the time, routine is thy enemy, segmented training results in segmented working capacity.
2. Functional Movements: Multi-joint, core-to-extremity movements that move large loads long distance quickly, and efficiently.
3. Executed at High Intensity: Not just a fast heart rate, but respiratory system working in overdrive, the kind of workout that when you’re finished your breathing seems to speed up (EPOC).
Number one and two we as trainers can ensure that you’ll have in your CrossFit experience, number three is pretty much up to you. I can shout until I’m blue in the face, but that doesn’t necessarily mean that you’re going to pick up the barbell any faster. It’s your choice at that point.
So here’s what I’ll leave you with: if you ever find yourself thinking “I wish CrossFit Costa Mesa would make their workouts harder” just step back for a minute and ask yourself if you’re truly working at as high an intensity as you possibly can. If you can make it through a full week of our programming, leaving everything out on the floor every day, finishing seeing spots and then come Sunday still want the workouts to be “harder” then we can talk about what “harder” really means to you.
Leave your thoughts in the comments.
Until the next time,