Football coaches analyze coverages, protections and scheme. Basketball coaches analyze sets, tempo and flow. Baseball coaches analyze pitch count, alignment and tendencies.
I analyze WODs. Every ridiculously boring detail of them.
It also started with Fran. I was obsessed with the quest to break 3 minutes. I had the entire WOD analyzed down to the second and finally realized that it had more to do with sustaining tempo than it did with break-neck speed. The reality was I just needed to wait for the invention of the butterfly pullup and I could
cheat shave 30 seconds off my time without getting any fitter.
Part of the beauty of CrossFit is that sometimes you see a performance which defies what you think you know about the sport. Those sort of performances make me immediately turn to analyzation mode and make me try to figure out exactly how the hell that person obliterated that WOD. Today I’m going to give you all the opportunity to overanalyze the obliteration of a WOD…
EA takes her off day on Wednesday and does the Wednesday work on Thursdsay, therefore, she did the 3 rounds of Deadlifts and Burpees just a few hours ago. I told her I’d like her to try to make herself literally “pass the fuck out” on the WOD. I thought it would get a little more out of her and she could MAYBE break 8 minutes. Well—I was way off. When she reported back to let me know her time, this is what I got:
I responded to ask if she had mistyped or maybe the clock had stopped. She let me know she didn’t and that she had done the deadlifts unbroken but just tried to keep moving on the Burpees. She also said she’d upload the video so I could see her work. Here it is:
Hopefully when you watched you were analyzing and trying to figure out exactly how she was only 22 seconds slower than one of the fastest men alive (I mean analyze not CRITIQUE-I don’t give a damn what you think she did wrong). I really want to know all of your thoughts on why Elisabeth was so fast. A well-thought-out response is appreciated. “Because she’s good at Deadlifting” is NOT a well-thought-out response. No shit she’s good at Deadlifting. She’s also 5’7″ and 160#, therefore, she is not exactly a bodyweight specialist, and the WOD had twice as many Burpees as it did Deadlifts.
Here’s one hint to get you started on the road to nerdery…
Her round times are 1:51 – 2:14 – 2:10.
*If last week’s High-Bar work seemed easy you may raise your base number approximately 5%. If it was difficult stay right where you are.
1) High-Bar Back Squat: 1X10 @ 60%, 1X10 @ 65%, 1X8 @ 70%, 1X8 @ 75% – rest 2-3 min. between each set.
2a) 4X5 Shoulder Press @ 90% of 111230, rest 60 sec.
2b) Front Squats: 1X5 @ 60%, 1X5 @ 65%, 2X5 @ 70% – rest 60 sec.
3a) 3X8 Strict Weighted Pullups (any grip) – heaviest possible, rest 45 sec.
3b) 3X20 Row for Calories (any damper) – rest 60 sec.
Notes: The goal is to row the 20 Calories with the LEAST possible strokes. Please note your stroke count not your time.
3c) 3XME UB Tempo Ring Dips – rest 45 sec.
Notes: Begin in the bottom portion of the dip. Hold for 5 seconds with shoulders below the elbow, then press out of the dip into a fully locked out position. Hold for 10 seconds, then lower back down into the bottom of the dip. That is the completion of 1 rep. Complete as many reps as possible before dropping off the rings. If you cannot complete more than 2 full reps, use a band for assistance.