With Intent

Thursday, January 19, 2012

in·tent: 
determined or resolved; having the mind or will fixed on some goal: intent on winning.

One of the best tips that I could give anyone wanting to improve their CrossFit experience is to train with intent. To be in the moment and totally focused on what needs to be done each and every workout in order to walk away with your best score / time possible.

For example, in todays workout "Tabata This" (see Wod below) I knew in my mind what numbers I wanted to hit for every set and didn't let anything else enter into my mind.  By staying relaxed and focusing on nothing but my breathing and form I was able to hit all of my desired numbers and in doing so, got the victory.

Lets say you always place in the middle of the pack for most of your workouts. If the winning time in your group is only 3 minutes or less than your time, does it ever occur to you that if you would just step up your pace a little bit that you may actually have a chance of winning the WOD?

Think about it:

To improve your speed by 3 minutes during a 20 minute workout all you have to do is move at a pace that is just 9 seconds faster each minute than what you're doing right now

The catch?

You're going to have to "dial in"...clear the mind, set the goal, let go of the fear and move with intent. Many of you reading this may be thinking that you're already giving a 100% each workout, but I guarantee you that you're nowhere close. And the only way you're going to find out is to be willing to "go a little crazy" on one of these workouts with total intent and focus and see what happens.

Nine seconds of extra crazy per minute for 20 minutes to achieve greatness...how can you pass up a deal like that? : )

I'm imagining that this looks a lot like our resident stud muffin Steve-O when he was younger...

WOD
Tabata This
Warmup
100 Rope
15 OHS
20 GHD Situps
Wendler
Back Squats
65%/75%/85%+ of 3 rep max (many reps as possible last set)
Met Con
Max reps - 20 secs on / 10 secs off - 8 rounds in a row then switch to next exercise / lowest score in each round all added together gives you your final score
Squats
Row for calories
Burpess
Situps
KB Swing 24kg / 16kg