Rest Day/Skill Development (10.17.2009)

Saturday Hours

9am-11am

Rest Day/Skill Development (10.17.2009)

CrossFit Endurance WOD (10.17.2009)
Swim: 10 x 100m/y choose appropriate clothing or add boots to generate drag, holding fastest possible pace without deviating more than 5 sec. 15 sec recoveries
Bike: 4 x 2 mile hill repeats, holding fastest possible pace and not deviating more than 1 min per repeat. Recoveries are, how long it takes you to come down the hill. If you do not have a hill then use tension on a trainer or ergometer with steady/ heavy tension.
Run: 2 x 3/4 - 1 mile hill repeats holding fastest possible pace without deviating more then 1 minute and recovering 1 min before descending hill easy. Repeat after 1 min recovery at bottom of hill. Treadmill use 7% grade, recover 2 min and repeat
C2: 3 x 1k repeats not deviating more then 10 seconds. 2 min recoveries.

Post times to comments.

Stable News
It was recently brought to my attention that there might be some confusion in the ranks about the Saturday hours of operation.
To clarify we are now open every Saturday from 9am-11am. The decision to add a Saturday Class came from our desire to provide our CrossFitters with an extra opportunity to make-up a WOD (which must be something that was missed during the previous week)

Five WODs during the week means that an athlete will be held to Skill Development Training only during Saturday gym hours, we are adamant about this. Emphasizing the recovery process comes out of respect for what we put ourselves through, a recovered mind and body will adapt and begin to demonstrate an ever greater capacity for performance. This process of stimulus, stress, shock, and super-compensation (which occurs during recovery) is what ensures continued and rapid progress.

Difficulty completing a WOD, perpetual feelings of frustration, a loss of pride, and bad scores during training can all stem from a single sour experience and the shadow of doubt it casts on the mind.
To be incapable of anything can be a painful concept to accept, especially for the achievement driven psyche of a CrossFitter. Feelings of defeat like this can play a big role in pushing disgruntled CrossFitters over the edge, while they start to keep secret hate lists of skills they both fear and despise.

In the confines of the Stable we can only encourage the infrequent but memorable appearances of these very personal hate lists. These laundry lists of malcontent provide excellent insight into what motivated us to add additional class time during the week... There simply isn't enough time in a five day week for us to effectively declare genocide on this population of CrossFit skills we feel compelled to master.

Enjoy the weekend, and we'll see everyone on Monday.