150501 - What's Your Carrot?

What happens when the "novice effect" wears off?

You know, the massive improvements that happen when you're new to CrossFit and strength and conditioning. Once those are gone, we change mindset from "That workout kicked my ass and I want more" to "I really want to improve my hip-opening in my snatch" (that sounded dirty but I'm keeping it). 

The "carrot" is the next goal. Once we meet that goal, we put another one out front that drives us and we repeat, perhaps indefinitely. That's what happens. We change from seeking instant gratification to taking the longview. I've been doing CrossFit since 2005 and I'm not Rich Froning. I'm just a guy with short term goals that extend out into infinity.

That's why we keep training and how we focus long after the novelty of "broad time and modal domains" wears off. 

Find the "carrot" that drives you forward! 

General Warm-Up
400m jog
Pro- L drill x2
200m run
5-10-5 drill x2
100m sprint
10 tall wall balls M:20 to 12 F:14 to 10

CrossFit
WOD
Fight Gone Drago
3 rounds, 1 minute work at each station, 1 minute rest after 5 stations. Score is total number of reps plus total number of calories on the row.
DB thrusters M:35 F:25
Russian KB swings M:70 F:55
Box jumps
Push press M:75 F:55
Row for calories

5/3/1
Week 4 Deload Back squat
Work sets
10 x EB
5 x 40%
5 x 50%
5 x 60%

Accessory work
Fight Gone Drago
3 rounds, 1 minute work at each station, 1 minute rest after 5 stations. Score is total number of reps plus total number of calories on the row.
DB thrusters M:35 F:25
Russian KB swings M:70 F:55
Box jumps
Push press M:75 F:55
Row for calories

Michael Reynolds

CrossFit Level 1 Coach