Deadlift

3 x 5

Rest 5 minutes

Partner up and complete the following:

Row 5000 meters as a team. Finish any way possible.

Brandon, meet "Barbara". "Barbara", this is Brandon.

“Barbara” did her thing yesterday and wreaked havoc on many an unsuspecting soul.  For those of you who had never experienced the joy of that workout I’m sure you’re feeling it today.  There was a DNF, a little throw-up in the mouth, and post-workout headaches after this beauty (and not from the same person either).

It’s important to remember that everyone’s conditioning is at different levels.  If you are relatively new to high intensity training or have been away from the gym for awhile, be careful not to get caught up in “I’m going to get through this workout even if it kills me” mindset.  CrossFit is not only functional in it’s benefits to our overall fitness, but also in it’s application.  Everything can be scaled to coincide with one’s ability, not only with the exercise itself (heaviness of the weight, band assisted pull-ups, etc) but also with the number or reps, rounds or time (AMRAP).   For newbies or others getting back into it, there is no shame in scaling the number of rounds/reps in a workout like “Barbara”.  A two or three round mini-”Barbara” is still nothing to sneeze at and you will receive more benefit from that then wrecking yourself for 5 grueling rounds that take an hour to complete.  You can toss the benefits of high intensity training over a short duration when this occurs.

We as trainers do our best to keep aware of everyone’s fitness levels and help you scale workouts accordingly.  That doesn’t mean we don’t miss things occasionally.  It does us no good to push you through a workout that you’re not ready for.  For one, it can be dangerous (rhabo among other things).  Secondly, it potentially could take you a week to recover enough to train again.  I believe in open dialogue with all of our athletes and if you ever have questions/concerns regarding a workout, please don’t hesitate to pull one of the trainer’s aside and voice them.  Now if you’ve been training at ARCFit for a while and are looking for a way out of a particulary tough WOD, I’ll just say suck it up, buttercup.  But since I know that no one who trains here would ever do that, we as trainers don’t have to worry about it

Bottom line is that summer is here.  It’s going to get hot.  Listen to your body, hydrate properly and get plenty of rest, and training will be much more beneficial.  And don’t be afraid to scale a workout!  Everyone in our gym at one time or another has scaled a training session. Train smart, train hard and have fun!-CN

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Don’t forget soccer fans (and I know there are many of you out there), USA vs. Algeria this morning for a chance to advance to the World Cup round of 16.  Cue the vuvuzelas… Hitler Wants The World Cup Horns To Stop