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.
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.
My Journey to the CrossFit Games 