150 Wall balls – For Time
Notes: This is a deceptive WOD. Top times of the night were around 6 min. Sarah, Chad and Rob all kicked out some top times, but don’t let that distract you from the others who are making serious gains in their fitness right now.
Some things that were talked about before and after the WOD; Intensity. Namely, without it you won’t get the results you are looking for. The analogy that I like to use is a sun tan. If you lay out in the middle of winter how long would you need to lay out for a tan? Answer, the entire winter, the sun’s rays are not intense enough during the winter to cause the skin to adapt and tan. How long in the middle of Summer? 30 min, max for most. If you stay out too long, what happens? Burns! Blisters. Not good. This is the same idea of LSD (Long Slow Distance) and HIIT, High Intensity Interval Training. Blisters and burns are indications that the stimulus was too great to adapt to. Calluses and getting stronger indicate that there was enough stress to induce adaptation and that’s right were we want to be.
Most people make the mistake and think that in order to improve their distance pace, they need to pack in more volume at the same low intensity. There is a place for this, but you will find yourself injured when you go to race pace. When you train slow you tend to get injuries when you step on the gas. In order to make any adaptation in the body the capacity of that physical attribute must be met.
Now the cost of low intensity or LSD is usually strength and muscle mass. Just take a look at the physic of marathoners and compare that to the physic of middle distance runners or sprinters. The visual aid, side by side, will make that abundantly clear. There is a place for this type of training though, so don’t make the mistake of thinking that it’s garbage. Everything has it’s place and time.
The cost of anaerobic training is big too. The cost is PAIN. It really hurts bad when you push to the lactate threshold and try to push past it. It hurts your lungs, it hurts your muscles, it hurts everything…”where does CrossFit hurt, everywhere, who does CrossFit hurt, everyone…”
The trick is learning to build your vision, your brass ring, your motivation so high that the pain is not even a question, it’s worth every second of it. So start building that vision, in all 5 senses. Taste it, smell it, feel it, hear it, see it. Start noticing that dialogue in your mind when you are at that intense moment and you are telling yourself to rest more, to go easier, to slack off a little, go slower, what ever it is you tell yourself…Now change that dialogue. That voice, despite that it sounds like yours is NOT you. Learn to control that voice, that image of failure and you will conquer the world, inside your mind.
The first step is awareness. Just listen and watch the pictures, voices and feelings you have inside your mind.
See you in the gym!