Work Smart…and Hard


First off, I’d like to invite every single one of you to consider the fact that somewhere, at this moment, a high-school kid is warming up with your 1 Rep max. I’d also like you to consider that this kid doesn’t even do CrossFit. He’s never heard of Fran. He thinks Grace is a hurricane. He doesn’t follow Rogue’s twitter page, and he doesn’t listen to Barbell Shrugged’s podcasts. He just moves the goddamn bar.

Now that you’ve realized that no matter what program you’re on, Smolov, Wendler, Conjugate, Rippetoe,, OPT, or whatever Regional athlete you pay to vomit out a program for you (that’s probably suited to the regional athlete’s ability level), there will always be someone stronger than you, I want you to now consider the possibility that you’re not as amazing an athlete as you might believe.  I know I’m not.  I’m not strong.  I’m not fast.  I’m not a regional athlete, nor will I be in the near future.  However, what we CAN do, is finally put this pride syndrome to rest, and think about our programming.  Think about volume.  Think about accessories.  Think about the appropriateness of the ridiculous Hero WOD you’re about to do after 4 days of lifting and conditioning, and the absolute destruction it’s going to wreck on your Central Nervous System (CNS).

In my 7 years of exposure to CrossFit and personal training before that, I’ve seen countless people stagnate in their fitness level.  Counter-intuitively, more of these cases were caused by the athlete NOT knowing what an appropriate volume/intensity/frequency level was for their bodies.  You’re not a professional athlete.  You’re not on PEDs (or maybe you are).  Some of this ridiculousness will lead you into a perpetual state of almost-overtraining that will stagnate your engine and strength.  Translation = no gainz.

I will close and substantiate my point with an anecdote from not so long ago.  In the beginning of 2012, I thought it would be an awesome idea, and everyone would benefit from doing ALL of the CrossFit “Hero WODs” in that year.  It was a New Year’s Resolution, and it sounded awesome as shit.  Came out to 2-3 a week at the time.  Problem was, as many of you know, notwithstanding the incredible individuals they are named after, most of those workouts are plain f*&king stupid.  And the effect became blindingly apparent.  Of the 15ish people we had start the challenge, only a few remained after 5 months.  many cited small injuries, others ran into overtraining, and practically EVERYONE got weaker, slower, and less able to output power.  This group included mostly trainers, and past/current Regionals qualifiers, so it wasn’t an uneducated bunch attempting.  Think about what you’re doing.  Be smart.  Do it for the gainz.  And next time you try to impress me by telling me an awesome wod you did with 100 muscle ups and overhead squats at 225 that took you 3 hours to complete, NOW you will know why I go straight into a facepalm.


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