WOD – Wednesday 3/6

So we are now right in the middle of the 2019 CrossFit Open and the most common question I get is should I redo a workout. The answer is always very different based on how you did, what your goals are, and your reasons for wanting to redo it in the first place. Here are a couple of things to think about.
1. Most times your first score will be your best score unless you learned something from your first attempt strategy wise that would help you pace the second time around. There are some other factors that might make your second attempt better, like your work schedule, your sleep schedule or even whether you have been fighting this brutal flu that has been going around. Resting over the weekend and attacking it fresh might help tremendously.
2. What are your goals? If your goals do not include going to the CrossFit games, redoing a workout 3 times makes no sense at all, especially given the CNS effects that some of these workouts have. If your goals are to produce a score that best represents you as an athlete, give it 100% and be comfortable with moving on. There are rare times where you walk away from a workout and really believe that you had more to give. In that situation, retesting will simply help give you peace of mind. I agree with that one wholeheartedly.
3. The most important factor in my opinion is will the retest effect your week of training? After taking Sunday off to prep, you come in and give it another go on Monday, will you have to take Tuesday off, workout Wednesday and then rest Thursday for 19.3? Meaning your training took a significant hit for the week, only really working out one day out of a 6 day stretch.

Remember, be smart and be proud of your results. Learn from your performances and move on.

Spend 2 minutes in Z1
Then, 3 rounds
10 plank walk left/right
10 push-up (3 variations evolving throughout the warm-up)
10 ring rows

Shoulder prep for the bench press

A1. Bench press – 4×6; build from 70% and up.
A2. DB bent over row – 4x8e; AHAP
Another version of push/pull. Make sure we are setting up and executing the bench with good form. Remember to be super active on the bench and keep your core engaged, pulling the scaps down towards your lower back, squeezing your glutes and firing through the heels.

With the bent over row, we need to pay a little attention to our set up and execution. For this movement at the Port, we should have both feet on the ground in a squat set-up, similar to if you had just caught a clean or snatch. Knees slightly bent and one had on a bench or box. When you go to pull the DB/KB, make sure you are doing so that it is coming in towards your hip and the elbow tracks in and towards the rib cage.

“Crazy little thing called Row”
5 rounds
500m row
30 air squats
Rest 1:00
Go hard. Get off the rower and get right into the squats. Think about the rowing intervals that have been programmed into the PortComplete accessory work. This one you that have been doing them will really feel a difference in determining and holding pace today. Hopefully, it has also helped you in workouts like 19.1. If you haven’t been paying attention to the accessory work released every Monday. Start taking a look and adding it in when you have time before or after class. Looking for a good active rest day, come in, spend 10 or 20 minutes on a bike and do a couple of the PortComplete sessions.

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