Notes: This last week you might have noticed a couple things happening. We are trying (again) a little nod to MEBB (Max Effort Black Box) although our progaming is slightly different then Coach Rut’s. Right now we are establishing our 1 rep max in the major lifts that we do and the following month we will be using these to base our strength work on. The following couplet or triplet is a very high intensity met-con WOD. The goal is to build strength and work capacity.
The single most dominate characteristic that separates CrossFit from every other training method out there is our relentless pursuit of work capacity. The ability to do more work in less time is King, all else is secondary and even side benefits to attainment of increased work capacity.
From my own perspective, strength is the single most dominate characteristic of work capacity, so we pursue raw maximum strength to support our increased work capacity. Remember though, increased size would negatively impact work capacity, so when we are working for strength, we are working to increase our force production and our ability to recruit more neurons to the task. (that is actually saying the same thing.)
Please, please, please write these numbers down! Know what your maximum front squat is, your OHS, your deadlift, etc.
As you have heard in the past; these high intensity met-con workouts only work if you pour yourself into it. Dive head first into the black hole and hold on for your life as you grind out 5 min. of work! This is where results are found, on the other side of a deep black pit of pain and self doubt.
You may or may not have noticed or heard about our Paleo challenge. Alec is heading it up after seeing phenomenal results himself and if you want to be a part of the challenge see the link in the upper left of the main blog page. Or click here.
Once again, we are looking for feedback, if you guys have any comments or ideas, feel free to email, call, text, Alec, Chris, Mark or I. See you all soon!