Loved having Beau & Tyler over

Monday

Strength

Snatch (15mins working to heavy pause triple)

Hatch squat (heavy day today)

Conditioning

10mins alternating prowler push

then

10 mins airdyne (30/30)

I had the absolute privilege of working w 2 great friends from CrossFit Proverb & CrossFit Anderson today.  It always makes training that much better when there're some new faces around....  Although I kept them waiting around a little while, we still managed to get some good work in.  Training w others often provides added intensity and efficiency in work.

We started w some snatches and worked our way into some heavier sets.  I did some pause (below knee) work in triples.  The pause just adds a different stimulus and forces you to really focus on the first pull, as well as fully extending (hips) before dropping under the bar.  It was something new, and something tough.  I worked to 220 before missing. 

After some strength and short auxiliary work we got the prowler out and decided to alternate for 10 mins w some pushes. This thing always eats me alive.....  We were all pretty smoked afterwards, but pushed through w 10 mins of airdyne work.  The airdyne is great because it allows you to get lots of work in w no impact on the joints..... and you have to remember, fitness is a lifetime.  You gotta watch the joints.

One thing that's easy to overlook w CrossFit is longevity.  We are always looking to set personal bests w lifts and workouts....... but there comes a point to question how long will an individual be able to maintain max effort lifts when performing them every week, or for some every day?  Obviously there are HUGE physiological benefits to pushing yourself day in and day out, but as I stated before, fitness is a lifetime.  So it's smart to take a deload week, or only focus on technique w lifts for some time.  One way I do it is by following a program which works off percentages.  This way I don't have to lift super heavy everyday....  I think it's too easy to think one can't make progress w strength if you're not lifting maximal loads each day...This is completely false.  That's why we tell members to do EMOM work w certain percentages, or restart linear progression training.  Of course this would likely be most applicable to an individual training 5+ times a week, but it's something to think about as you train.  Will I be able to lifts like this in 10 years? or 20 years?  Unless you were invited to Cali this weekend, it might be smart to step back and take a different approach to your training.