150428 - Speed is Security

We rarely get a chance to exhibit human speed. Unless you're able to join a Rec league in some type of field sport or participate in masters Track and Field, you're sorely missing out on the opportunities to be flat out fast. Sprinting, jumping, throwing, leaping and hurdling are no longer part of our physical vocabulary, contributing to laziness. 

Little kids run flat out all the time. It isn't until their pre-teens and older where they learn to pace themselves. That's when I believe we start to age. We become desk and chair-bound and no longer wish to play tag and be the fastest. 

We continually try to change that. We ask folks to do agility drills and sprint with and without sleds. We get people thinking about speed again. By moving quickly we stave off the effects of a sedentary lifestyle. As we age, the more we can keep moving quickly, the further we can push decrepitude.

So who's with me? I mean, behind me! 

General Warm-Up
3 rounds
200m row or run
20 abmat sit-ups
10 jump lunges
10 EB good mornings

CrossFit
WOD

AMRAP 15:
10 evil wheels M: bar with 25s F: bar with 15s
10 bar-facing burpees
10 lateral hops
5 squat cleans

5/3/1
Week 4 Deload Deadlift

Work sets
10 x EB
5 x 40%
5 x 50%
5 x 60%

Accessory work
WOD

AMRAP 15:
10 evil wheels M: bar with 25s F: bar with 15s
10 bar-facing burpees
10 lateral hops
5 squat cleans

 

 

Michael Reynolds

CrossFit Level 1 Coach