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Be Sneaky!

May 02, 2012

I like to use AMRAPs for the gym.  We call these “Time Standard” workouts.  A race to the finish, buy rounds for time or “RFT WOD” is a “Task Standard” workout.  Task Standards are fun because, treat the faster you go, the sooner you finish.

AMRAPs are a little different.  If you go out too fast, you may find yourself staring at the bar as you catch your breath.  AMRAPs teach pacing.

One of my favorite things in CrossFit is saving that “little bit” for the end, and sneaking reps in as time expires.  When you’ve worked at the right pace, and the timer shows 30 seconds to go, and you bang out reps like a sewing machine to the finish.  It’s even more fun when you’re going head to head with your buddies, and you beat ’em out at the end of a WOD.  You gotta be a little bit sneaky to pull this stuff off.  That’s one of the reasons we record rounds and reps completed.

It’s the same as a coach.  Finding an athlete that has been working at their pace, and pushing them to the finish is always one of my favorite moments of any day.  The crazy thing is, after you do this, people say “thank you!”  while lying on the floor, sucking wind.  Haha, I love this stuff!

How would you like to see this guy sneaking up on you at the end of your workout? 

Workout of the Day

Strength/Skill

Deadlift

5RM, week 6 of 8

Things should be pretty heavy by now.  Remember to keep the tempo, a 2 second descent.  If you fail on a set, come back at that weight next week.

Metcon

AMRAP 7

12 Box Jumps 24/20

12 Wallball Shots 20/14

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