Mechanics, consistency, intensity.  That’s the formula.

Should I choose a load that I can do with good form or a load I can do with intensity?  The answer is yes.

The way to maximize the rate of return of of exercise is to go hard.  It’s also a good way to hurt yourself if you can’t move a load with safe mechanics.  There’s a balance between intensity and form.  Any sport that involves speed will also include crashes.  If you never challenge yourself by going harder than you think you can, or doing a load heavier than you think you’re capable of, you won’t know where your limits lie.  On the other hand, if you go as heavy as you can, compromise good form for heavy loading, and get that weight over your head any way possible, you may have a trip to the ER in your immediate future.  So be intelligent in how you push that threshold.  Is your form perfect every single rep?  Push the loading.  Do you look like a deer on ice when you try to receive a snatch in a full squat?  Swallow your pride, lower the load, and get it right before you load it up.  Today’s workout is a Retro Games qualifier and good chance to find out where you stand.  If you can go heavy with good form you should.  If you can’t, don’t.  It’s that simple.

15/Aug/2012 Wednesday WOD “1 Round of Heavy Fight Gone Bad”

On a continuously running clock do as many reps as possible in 1 minute at each station

Wall Ball (20/14)

Sumo Deadlift High Pulls* (95/65)

Box Jumps (24″) – CFG standards, must pause on top

Push Press (95/65)

Row (Calories)

*SDLHP’s can be tough on shoulders, especially if you have impingement issues.  Feel free to substitute Kettlebell swings or slam balls if you’re not trying to compete as an individual in the Retro Games.


Strength:  Front Squat 5 x 3, do 10 Hollow rocks between each set

Strength Part B:  Do 5 x 3 strict muscle-ups.  Scale as needed.  NO KIPPING!