1.3

Practice, Training, Exercise, and Competition

     These four words can be separated by one thing, goals. So, what is the end game and how are you going to get there? Good questions, I know. Is it being able to master and then use the common and semi-common Crossfit movements when in CF class? Is it a specific score or percentile in The Crossfit Open? A back squat number? A Fran time? To beat your dad, your neighbor, your spouse or your best friend at the Crossfits? An individual spot at Regionals? A trip to the Games?

     Your goals can change what "Practice, Training, Exercise, and Competition" can mean to you. This is an excerpt from the BHT site 

"Skills, especially new ones, are practiced. At the heart of every goat/weakness there is a solution. Successful diagnosis of the limiting factors of these goats is the only thing that will eliminate weaknesses, or at least provide a plan to manage those factors. When performing Crossfit skills it is important to ask yourself, "Am I using this as an opportunity to increase my GPP, or perfect a skill". The approach to those two questions are very different. Your Isabell time will increase as your virtuosity with the snatch increases. Your attention to the fundamentals and essentials are the basis for having virtuosity in that movement. In the midst of "the beast that is Isabell", virtuosity of movement is not in the forefront of most competitor's minds. What is on their minds is snatching the weight 30 times and doing it very fast. In practicing the snatch, we pay attention to those details that can can then become second nature in practice. We take time. We nitpick. We teach and ingrain muscle memory. This is all practice.Training is where we put that muscle memory to use in order to increase GPP and efficiency. Isabell for time is not usually an opportunity to diagnose and immediately correct snatch technique or to teach muscle memory. Practice complex movements so that you can use them while you Train to adapt and improve GPP and maximize intensity."

     Your "Goat Work" falls into the "Practice" category. When you have mastered these skills by practicing them you can then unleash them in your training. You can then use this training as you begin to accomplish your goals with exercise or competition.

     This programming is to keep those of you who want to compete at the next level from becoming overwhelmed with planning to train. That being said, its a lot of volume and can be a lot to adapt to. Be patient with your program, with your coaches, and with yourself. If you start to become inpatient, talk to those on the team who have done this before... they'll set you straight.

1.3 Thursday

Competitor Class
             Be warm and ready to start at 5:30

OLY STRENGTH

     1. 3-Position Clean (floor, below knee, above knee) + 1 Jerk
          3+1 @ 60%, 3+1 @ 65%, 4x3+1 @ 70%

     2. Clean Pull
          2x3 @ 100%, 2x3 @ 105%

     3. Good Morning
          3x5 @ Heavy

COMP WOD

     AMRAP in 8 mins
          5 HSPU (scale to appropriate press if needed)
          5 Double Arm KB Hang CnJ (55/35 or HAP Do not KB Snatch)
          10 Alternating Split Lunge Jumps