150508

Does anyone remember the 90's commercial for Toyota- "You asked for it, you got it"? Well it was Toyota time at CFSF and you've got to be careful what you ask for. You might just get it. This workout definitely had a 'Murph' look to it, so adding an additional mile run at the end seemed like the right thing to do, and satisfied the "Do more, be more" kinda thing we like to see at CFSF. Good suggestion Madman. But there's a reason you're called Madman.

1 mile run
135 pound Overhead squat, 50 reps
100 GHD sit-ups (*20/16 1:1 sub)
150 Double-unders (^singles/"mix)
135 pound Sumo deadlift high pull, 50 reps
100 Box jump overs, 24" box
1 mile run
                                1 mile     OHS/SDHP      Mile 2 
Eric- 44:45                8:02           75
Todd McK- 49:40"    8:02           45
Tommy- 48:35*"        9:33           65
Casey- 57:20*           9:30           75                13:00
Paige- 52:22*"           9:27           15
Tripp- 53:30*^          9:10           55                 12:00
Holley- 62:07*^        11:23          15          
Juan- 44:35*^            8:30           65                12:30
Candice-  44:26*       9:12           45                12:30
T- 57:37*                  9:50           75                12:37

This was a super high volume workout- good job hanging tough through to the end, which for some stretched out like the worst Jersey shore taffy ever. If you included second the run, good job for 'going the extra mile', which was also pretty interesting after 100 Box jump overs. The first few steps out of the box and our brain is saying run, but our legs are saying something else.

The best way to manage a long workout like this is to just start chipping away. If you start thinking about the finish instead of staying in the 'here and now' things can seem even more daunting. How do you count your reps? Sometimes starting with the required number of reps and counting backward also helps. We've talked about arbitrary sets and reps, and compared that to the 'all out' for as long as possible approach. The beautiful thing is that it's all subjective. There is no wrong, or right, as long as you're counting accurately.

This is where scaling becomes an art. Scaling allows for higher levels of intensity for longer periods of time. That is where success lives, and where you want to be. During the wod, standing around catching your breath instead of working kills intensity.

Thanks for another great day at CFSF. Thanks for your wicked strong fuel, and monster efforts.

This is what a mile run after the wod feels like

Expect more from yourself.
CFSF