So maybe I shouldn't have one that accessory work at the gym last night. I felt that my shoulders needed some extra attention because my overhead squat needs some work. Not the best of ideas especially with today's WOD. I thought about scaling too, but decided to go Rx to force the strength adaptation. I've often voiced that athletes should scale depending on the goal of the WOD. If the goal of the WOD is to have a high power output, athletes definitely need to scale to stay within the glycolytic energy pathway. Once they stray into the 20min time domain, they've entered the oxidative energy pathway that doesn't provide nearly the same benefits as training in the glycolytic. Some athletes let their egos get in the way and do Rx weight, and the result is a slow, grinding WOD. They've just turned a fast and furious WOD into a strength endurance WOD--not exactly the same thing. If you can't finish the WOD at Rx weight within the specified time domain, you have no business doing Rx. Once you can complete the WOD in the timeframe, then you can consider increasing the weight. Trying to do a weight that you're not ready for is simply a recipe for you to get injured--that'll definitely put a kink in your training program. Be patient with your training. Increased fitness level doesn't come over night, it takes months and even years to get good at all of these movements. Be careful of the Rx Monster.
Since my goal was to experiment with Steve's programming, I decided to stay Rx. This one was definitely tough and once again shows that I'm lacking in strength. That means more tweaking of my programming to include more strength days...Westside method here I come.
WOD
21-15-9
Power Clean, 135#
Pull Ups
Push Press, 135#
Rest 3min, then
800m Run
RESULTS
WOD--17:46
800m--3:09
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