Thursday, April 16, 2009

Strength is king

It's no secret anymore. The strongest athletes are the best athletes. As Rip says, "Stronger people are harder to kill and more useful in general." That harder-to-kill bit rang lound and clear last night, as I tackled DT - the newest hero workout, dedicated to Staff Seargant Timothy Davis who was killed by an IED in Iraq in February.

The strength displayed by elite CFers is amazing. It's not the instantaneous, explosive strength of
Dimas or the massive, grinding strength of Konstantinovs. It's the ability to move reasonably heavy stuff repeatedly without tiring. Guys like Jason Khalipa, Josh Everett and other Games contenders have unreal work capacities. Me, well, not so much.

The difference between the traditional benchmark barbell metcons - Fran, Grace, Elizabeth - and the Games workouts (e.g., 30 squat C&J, 155#) or hero workouts like DT is remarkable. An extra 20# on the bar doesn't sound like that much when talking about max DLs or squats, but it makes a world of difference when you need to do 30 reps. Make no doubt about it, heavy metcons are the future of CrossFit. You might not be there yet, and I'm clearly not there yet, but it's my future - my immediate future. Kelly Starrett calls "
225 the new 135", the way to separate the wheat from the chaffe. Last night, I was the chaffe, but I wasn't going to give up on this hero workout.

Whether that was the best choice for my physical training, I don't know. The Rx'd weight was my previous 3RM for hang power cleans. I do know, however, that workouts like this are important mental training for me. I may not have mustered maximum intensity, but I learned something about the lay-of-the-land in Heavy Country. In the last two rounds, in part motivated by a desire to not have to clean that bar again, I managed 6 consecutive push jerks. While that was clearly a sign that I could have pushed harder. It was also a mental victory, forcing myself to both increase my work rate and to adopt better form to get the job done.


Burgener warmup
DL-HPC-PJ 45x5, 95x3, 135x2, 155x1


5 rounds:
    12 Deadlifts, 155#
    9 HPCs, 155#
    6 PJs, 155#

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