CrossFit: Don’t Let the Clock Rule

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.

The Key To CrossFit Is…

Pace!

Repeat.

The key to CrossFit is pace.

Definition of pace:  “consistent and continuous speed in walking, running, or moving.”  I’ve said it before, but it’s so important it’s worth repeating.  It’s like church.  The Bible never changes.  Neither does the stories or what Jesus said.  However, humans need to hear things over and over again and sometimes with just a slight twist in order to get it.  That’s why we keep going to church even after knowing the Bible inside and out.  We can never know it and get it all and remember it all without reminders.

So get it now!

Today in our WOD I was the last one off the bike and the last one off the rower.  Neither of these moves is one of my strengths.  However, I got on and just stayed steady.  The last moves, however, were two of my strengths:  bar over burpees and overhead squats at 65 lbs.  I had my game plan before we started.

What happened?

I beat most of the people in my group.

Why?

Because they all attacked the assault bike like it was going out of style and the same thing with the rower.  At the end of the WOD they were toast.  I still had some left so I poured it on and won.  I do this same thing in 5k’s.  I find my pace and stick with it until the end.3afa7dcffc40db0631009

Rich Froning is the master of pacing.  You watch him do any WOD and he’s constantly moving at a steady pace.  The idea is to keep your heart rate as level as possible.  If you’re constantly peaking, you’ll need a valley to recover.  And a valley takes time to descend.  Time you don’t have if you want to win.

What’s the result of pacing?  For Rich, 4 CrossFit titles in a row.

For me and you, better times, more wins, and a workout at the end having you feeling amazing because of it.