We will be hosting Memorial Day Murph on Monday, May 26! We will be open for 1 huge class at 9 am. The Emery family and TPM (Chris Fay) have pledged to donate $5 to the Wounded Warrior Project for every person who shows up and participates at Swamp Rabbit CrossFit on Memorial Day. Last year we had 71 participants for our Memorial Day class. Let’s beat that!
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Fitness |
Performance |
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A. |
A. |
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4 Rounds:10 DB Strict Press Rest 1:00 Flexed-ArmHang (10-30 Sec) Rest 1:00 |
Shoulder Press 5-5-3-3-3 |
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B. |
B. |
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14:00 AMRAP 200m Run 7 Ring Rows 7 S2OH 75/45 |
For Time: 400m Run 60 Pull Ups 60 S2OH 95/65 Complete in any order *14 Min Cap Rx+ = 135/95 |
Too Much Competing, Not Enough Training:
Competition is at the very core of CrossFit. Pushing yourself to beat a personal record on a benchmark WOD or simply wanting to “hold your own” with others training alongside you at your gym produces results that would be next to impossible to achieve in a noncompetitive environment. That said, when every workout is a competition in which the only goal is to do X amount of work in less time or more work in X minutes, you’re missing out on some key training adaptations. “It’s important to differentiate between training and competition,” Gelbrich says. “There’s a time and a place for competition, and it’s very useful, but treating every workout session like a competition is a good way to lead to overtraining, injuries and poor technique.”
Fix it: Slow down a little. Sure, this might hurt some of your workout times, but it’s the only way to improve movements in terms of flexibility, skill level and mastering proper form, especially in areas of weakness. “The better the movement, the more access you’ll have to increased fitness,” Gelbrich says. “We’ll use the squat as an example. If my hips are too immobile to achieve full squat depth, I’ll always be hindered because of that. If I can improve my hip mobility and maximize that movement, I’ve opened more doors that access more fitness. If I’m always competing and I’m not slowing down enough to learn and improve movements, that competition attitude will build a ceiling above me for my fitness gains. Training is important in terms of increasing ROM, nailing down skills and improving habits so that when I need to compete later on, I have more output and more ability.”