Are You a Cherry Picker?
We're noticing a disturbing trend. On metcon days (aka "cardio" days), classes are full. On days where we program lifting, attendance is way down. We had 100 people in for Monday's WOD (a metcon that started with a 2000m row); but on Tuesday (a session of 3-position cleans, max back squat and prowler) we didn't even break 50!
CrossFit isn't an aerobics class where you pop in now and then to dance around. And we aren't a boot camp where you get an hour-long beatdown. We are a strength and conditioning program. You must perform a blend of Olympic lifting, power lifting, gymnastics, speed work, endurance sessions, etc. to be your fittest. Rob and I don't randomly assign movements the night before. We program workouts an entire week at a time, striving for balance.
If you are going to progress at CrossFit, you MUST get better at weightlifting and stronger in general. Proficiency in the lifts will transfer over to everything else. For instance, if you get better/stronger at front squats, you will improve on things like wall balls and squat cleans. If you increase your back squat, all your lifts will go up. If you are working hard at your Olympic lifts, they will actually give you an anaerobic benefit when you perform them.
So, moral of the story: if you want to be leaner, stronger and generally more fit, get in here on lift days and work out with intensity. Don't be a cherry picker!
Workout of the Day:
AMRAP in 15 minutes of –
10 hand-release push-ups
20 KB swings 55/35
Spend 10 minutes working on your year-end goal