Challenge

18.3 has come and gone. 

For SEVERAL people participating in the CrossFit OPEN, it was a slap in the face when the workout was announced 😱

Dave Castro put it best on his IG post; 

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It was sooooooo EPIC to witness everyone in the C5 Community pushing yourselves to the limits, having the courage to try things that you were afraid of, or had never done before. We had SEVERAL near makes on first muscle up attempts. 

It thoroughly excites me to watch each of you push your own perceived limits! 

A workout like this typically does one of two things to individuals who play the fitness game; 

  1. Makes you angry/upset/frustrated because you currently don't have the required skill set to to complete the workout as successfully as you'd like. Put's you in this uncomfortable place of vulnerability as your weaknesses are slapping you in the face. You then find a sense of relief, that it's now behind you and you pray for "easier" tests to come next week. 
  2. Or.......everything from point #1 above happens, but the response is that it lights a fire within 🔥 . You tell yourself that you will NEVER let "X" be a weakness again. It motivates you to put in the required work to get better at whatever "X" weakness is. 

Again, nothing wrong with either answer. I like to call it "awareness" on where you sit, understanding who you are, and understanding what it is that YOU truly want for your Fitness Journey. Then, OWN that decision.

18.3 is what we would call a "separator" workout (from a competitive standpoint). It separates those who are technically skilled at fitness, from those who "like the idea" of doing fitness but don't put in the required work to excel in the sport, or, those who have not had the adequate time to build their skills within the sport yet. There is nothing wrong with being on either end of the spectrum, it's the awareness of the realities that accompanied this workout that are important to recognize as we roll into week 4. 

The workout was technical from start to finish. To succeed, you couldn't just be good at grinding through pain, you had to have the multiple, required skills, to even put up a decent score. To put up a "competitive" score, you had to also have the required muscular endurance to support each of the movements. 

If you missed the memo, you can't fast track that. This looks like; 

  • Have, or develop, the appropriate motor control/mechanics to support the skill
  • Build the required absolute strength to execute the skill in a controlled, low intensity setting (months to years depending on the individual) 
  • Build the required volume/density in a controlled, low intensity setting (months to years depending on the individual) 
  • Progressively introduce the skill in a high intensity atmosphere (weeks to months depending on the individual) 
  • Progressively introduce the skill under fatigue in a controlled setting (weeks to months depending on the individual)  
  • Progressively introduce the skill under fatigue in a high intensity atmosphere (weeks to months depending on the individual) 
  • Continuously revisit the basics and progress through the list over, and over, and over......

#EarnTheRight

We're all on our own journey. Some have the desire to put in work to attack weaknesses. Some just want to show up and sweat with their friends. Both are fine, and totally supported here at C5.

As I've stated in past weeks, "don't be upset with the results of work you have NOT put in".

It's a choice to allow CHALLENGES to either defeat you, or fuel you. 

#OnwardAndUpward

#OwnYourDecisions

Make it a great week friends!!! 

3 down, 2 to go!!! 

~Chad 

 

 

A. 3x6/side; db split squats @20X1 (building)
*rest 90sec

B. 12min EMOM: 
min1 - 10 walking lunges
min2 - 30sec row for meters
min3 - 10 walking lunges
min4 - 30sec row for meters 

*rest/walk 3min

8min EMOM: 
min1 - 30sec wall balls
min2 - 30sec hr pushups 

A. 3x4 backsquat (building)

B. 12min EMOM: 
min1 - 10 SA DB OH walking lunges (left arm)(50/35)
min2 - 30sec row for meters
min3 - 10 SA DB OH walking lunges (right arm)(50/35)
min4 - 30sec row for meters 

*rest/walk 3min

8min EMOM: 
min1 - 30sec wall balls
min2 - 30sec hspu