In our last blog post, we talked about ignoring time caps so you can get to the part of the workout you want — the heavier weight part.
In this blog post, we’ll discuss how and why you should not let the clock rule.
BEATING THE CLOCK IN CROSSFIT
Many people get caught up on time in CrossFit. Many CrossFit gyms do as well. You’re always pushing yourself to “beat the clock.” But why?
One reason is because you’ll work harder and get more interval type training when you race the clock down. And there is a time and place of this. However, there also is a time when you ignore the clock and do your own thing.
When you’re not worried about the clock, you go at your own pace. You do the work how you want to do the work. You don’t care how long it takes as long as it gets done. You take short breaks when you need to. You go until you finish.
For me, this is how I work out most of the time. I go at my own pace. I break when I need to break. I don’t stop because it’s been 20 minutes. I go until my body says it’s time to quit. I don’t care what the clock says.
If I want to push myself, I’ll attend a CrossFit class. But mainly I push myself in CrossFit competitions or the CrossFit Open. That’s about it.
I think more people would try CrossFit and do CrossFit if they didn’t have some kind of standard to live up to, say doing 5 rounds in 10 minutes.
Try working out without worrying about the clock. See if you’re more motivated.
I remember a few years ago when I first started CrossFit that I would get frustrated when I got time capped. Some CrossFit boxes are particular about this and become upset if you keep working out after time is called. That would just annoy me.
CrossFit and Time Caps
Being time capped in a CrossFit WOD was particularly irksome when it was one that climbed in weight, and I wouldn’t get a chance to try the heavier weight.
Today was one of those CrossFit workouts where the weight climbed, but today (like most of my workouts), I ignored the time cap. I got to do the heavier weight (in today’s example, it was thrusters), and I got to do a bunch of them.
Then I realized something: I’ve gotten stronger since last year because I’ve done heavier weights more frequently because I never time cap myself. I just do the workout until it’s done or keep going because I like the challenge and the rush.
It’s a shame CrossFit classes have to time cap because of the limited time they have. Try to workout more by yourself with no time cap, and you’ll see results, guaranteed.
I was on vacation this weekend and CrossFit Open workout 19.2 wasn’t really a workout when I didn’t make it past the first round, so I was itching for something long and hard. Enter Andy, a CrossFit Hero workout, named for U.S. Army Sgt. 1st Class Andrew T. Weathers who died Sept. 30, 2014.
Weathers was wounded Sept. 28 in Helmand Province, Afghanistan, when he heroically ran to a rooftop through hundreds of incoming rounds to repel an attack of insurgents who were attempting to overrun his position. His actions saved the lives of five U.S. Green Berets and nine Afghan Commandos at his location. Weathers was assigned to the 2nd Battalion, 7th Special Forces Group, at Eglin Air Force Base in Florida.
His CrossFit Hero workout is:
50 box jumps
1.5 mile run
50 box jumps
80 pounds on the bar for women and wearing a weight vest (14 lb for women).
I did really well at this workout. I came in way under the 1 hour I thought it would take me, and it was fun. It was just what I needed on this negative degree morning in Colorado. It gave me motivation and encouragement because when I woke up I didn’t want to do it. Long workouts are one of my strengths, and I sweated and this CrossFit Hero WOD was hard. and it was awesome.
U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, was killed on January 3, 2010, by an improvised explosive device in Afghanistan.
His CrossFit Hero WOD is:
10 rounds for time of:
Sprint 100 meters
Sprint 100 meters
Rest 30 seconds
There’s nothing quite like CrossFit body weight workouts. They don’t require as much concentration as workouts with a barbell or even dumbbells. They are usually just mindless grinder once you get going.
Chad Wilkinson died in October by suicide after 22 years serving our country. A new CrossFit Hero WOD has been created, honoring him. The CrossFit workout is 1000 step ups wearing a ruck sack for time. As you may recall, I did this on Friday.
It is now 48 hours later, and I’m still suffering the consequences. Yesterday, I didn’t think it was too bad — just a slight ache in my calves. Today, my calves are both sore, putting a hitch in my step. As I’m on vacation, I can’t put anything on them, so here I am, suffering.
During the CrossFit Hero WOD, I kept telling myself, “I’m never doing this one again.” Afterwards, I told myself, “I could do that again.” Now, I’m unsure. We’ll see how long the pain lasts on this one.