Happy Humpday y'all. One of our athletes told me how great they felt taking a couple days off and coming back feeling like a new born which has inspired this blog post.


Or a better way of looking at this concept is "intensity" versus "volume." During the days of Rich Froning Jr., Jason Khalipa and athletes alike that could literally workout 24/7, 365 a paradigm shift occured where everyone thought "oh if I work out for x hours per day like Rich does I'll make the games too," FALSE.

Many fail to forget that Rich Froning and his kind are anomalies, there are VERY few Regional to Games athletes that beat themselves up with that much volume and even now Rich Froning is not training anywhere near the amount of volume he once was.

Founder of CrossFit Greg Glassman says himself "be impressed by intensity not volume." You do not need to come in and bury yourself physically 5-6 days/week to achieve your goals. Athletes like Valerie Voboril a 6x CrossFit Games athlete has gone on record to only working out 1 HOUR per day. Maximizing time and putting your full effort into one or two pieces of  training will serve you much better results than going 70-80% on 4-5 different components.

Training is great, when done correctly. If you aren't going to hit it hard there is no shame in literally taking a day off, you only get one body, make sure you treat it right!

2017 Cycle 1 Day 27

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Are you more of a cat or dog person??

Muscle Ups (6 sets of 3 reps. )

Every :90 for 6 rounds

3 Muscle Ups

3 MU transitions

3 Hard Ring rows+3 hard dips

Choose an option that will challenge you.

If you have muscle ups but 3 is too difficult, choose to complete 1 or 2 each round instead.

Metcon (AMRAP - Rounds and Reps)

AMRAP 20:00

20 Hang Power snatch

40 Air Squats

60 Double Unders

Rx+ - 95/65
Rx - 75/55
Sc - As needed

Try to hold the same pace for all 20 minutes, dont come out too hot!


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