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Apr / 11

From the CFI Vault: Window Shoppers
Categories: Workout of the Day

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posted by:  Marcus

"Date Nite" showed up and dominated Nicole...how did you do?

The below was originally posted almost a year ago, coincidentally the last time we ran “Nicole” as a workout. That time was on a Saturday and poor Jake was the only soul who showed up, left to run by himself. For those of you new to the gym, you may be unfamiliar with the term “WOD shopper”. This is the post where it originated at CFI and in the original comments, many guilty consciences had excuses aplenty why they didn’t make it. I’m proud to say we had quite a strong showing yesterday despite the fact some of you were daunted when you looked at the posted workout.

Time for a little tough love…

One of the principles of CrossFit is that the programming is based upon “constantly varied, functional movements”. The reason for this is to both shock the system to force adaptation and to also become proficient in each of the 10 fitness domains. We try to incorporate that ideal here at Intrepid in both our strength lifts, and to a greater degree with our WODs. Unfortunately, it seems that some of you may be doing yourself a disservice by being “WOD shoppers”.  Ruth posted about attacking your goats and based on the response whenever we have running on the board, it is a common goat. In another older post, Ruth offered up the words of Brian Mackenzie: “There’s a reason you don’t like running. You suck at it.”

Just as with attacking any other goat, the only way to get better at running (drumroll please) — is to run. It’s part of the reason the 400m run is part of the May Challenge, since we trainers want to help you see improvement in your run times. But if you choose to avoid the gym on days when you don’t like the movement, you won’t see that improvement and you will continue to dread it. So we trainers have a dilemma — how do we help you help yourselves? Perhaps it’s to not post the WOD until after the day is done. That way if you make the effort to show up and yet STILL choose to turn tail and walk out the door, you know you have more serious issues to deal with than that dreaded movement.

WOD 04.07.11

Gymnastics Work

  • Handstand Adjustments
  • Planche Progression
  • Frog
  • Muscle Up Progression

9 Responses to “From the CFI Vault: Window Shoppers”

Xuan
April 7, 2011 at 7:37 AM

I wish I even had the chance to WOD shop these days! Working 12 hr days is not all its cracked up to be. Miss you guys…hopefully I’ll be in Friday :)

Anna
April 7, 2011 at 8:34 AM

Yeah, cross my name off that WOD shopping list!

Holley
April 7, 2011 at 9:01 AM

It’s so much better having more people around for tough WODs. Sometimes it can be hard to push yourself to a faster pace when there’s no one around to challenge you.

Hang in there Xuan! Working 12 hour days is really tough, but it certainly makes you appreciate the days that you do get into the gym. Hope to see you on Friday! :)

Tara
April 7, 2011 at 9:32 AM

As the new kid in the room. I plan on being able to one day kick Nicole’s Ass! and every other named WOD! I may be struggling a little right now but i will be there for the tough ones thats how we get stronger. Even though it hurts like a Mother!!!!!! :)

becky
April 7, 2011 at 12:02 PM

so so true.
i hate running cause i suck at it.
something else i suck at, but have convinced myself it’s time to face them to get better are Dubs. I did Annie last night and finished sub 20. i was just happy to actually finish even if i was the last one done.
goats: running and still dreaded box jumps, and i need to divorce the black band.

Date Nite
April 7, 2011 at 12:09 PM

I don’t know about dominate, but it was a good time. Strangely, I believe I stopped by CFI on Jake’s Saturday am Nicole. Avelyne was coaching the class of one and rocking the music. I had a brief conversation with her about CFI while Jake was on a lap (and given how Jake runs it was brief). And four months later my wife and I had date night at CFI. Who knew? I hope I don’t have to wait 1 year for the next Nicole.

Mark Miller (M^2)
April 7, 2011 at 12:18 PM

I like perform the mental exercise of “re-framing”. For instance, I am awful at overhead squats. Instead of thinking, “Boy, I hate OHS because I am embarrassed by my hideous form and inability to go even moderately heavy.”

I choose re-frame the situation to, “Oh boy! I can go conquer something new and check it off the list!”

OHS is next on my list (it’s been there for a while)

Holley
April 7, 2011 at 1:06 PM

@Becky – Great job on Annie! I am so glad to hear you are taking on those dubs! They just take lots of practice. :)

becky
April 7, 2011 at 1:12 PM

thanks Holley!!! u’re right on the practicing and that’s why I knew I needed to get in the gym and do it :)




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