Hammer It Home (Fri 10/22/10)

By October 21, 2010CFMC Blog Archives

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Every day at the gym you have an opportunity to become better at something. Whether it’s refining your mechanics in a complicated movement, going a little harder or faster, doing one more rep before you take the break you promised yourself – there’s always something to improve. With that in mind, you will not always be able to do more in order to move forward. In fact, sometimes you have to take a fairly large step backward in order to improve. And no, I’m not smoking anything.

Let’s say you have great big huge muscles and can deadlift a dump truck. That’s wonderful, if your goal is to deadlift a dump truck. But if your goal is to be better today than you were yesterday, then you need to figure out a way to deadlift a dumptruck and a pebble. Maybe your knees cave in ever so slightly when you’re deadlifting that nine million pounds. BINGO!! A way you can improve has just been found! Time to get cracking! Why would you NOT do everything you could to resolve that minor issue if it will help you improve?

How about if you can snatch 225 lbs. because you’re so strong (and you’ve been doing that for a year), but your technique is the equivalent of getting your cat’s attention by hitting it on the head with a hammer? Again, that’s great if your ultimate goal in life is to snatch 225 lbs., but it’s clear that your strength has gotten you as far as it can. Time to back the snatch truck up and focus on fixing the fundamentals (which translates into no more 225 lb snatches for awhile).

But don’t just step back a little bit, step back as much as you need to in order to fix what needs fixing. If you’re going to take the time to try and fix the problem, then do it right. Don’t just hit it with a hammer and expect it to work – it won’t. Just ask your cat.

Today’s WOD:

“The Gates Of Hell”

For time:

100 Thrusters (95/63)

On every odd-numbered minute, do 3 Deadlifts (315/223)
On every even-numbered minute, do 6 Pullups
Continue until you’ve completed all 100 Thrusters

  • Amir

    WTF!! So when do you do the thrusters if every odd and even minute is taken.

  • Jackson

    Oh yeah! Welcome to hell!

  • justin

    this looks appropriately named…

  • justin

    Amir, here’s my guess…

    on “go” you start your thrusters…once it hits minute 1, do 3 deadlifts then get back to thrusters, on minute 2, do 6 pull ups and again back to thrusters…the faster you get to 100 the less you have to worry about 3 deadlifts and 6 pullups…better have the buckets ready!

  • Jackson

    that would be exactly how it works justin

  • Jeff

    Wow, what a great way to ruin a perfectly good Friday. Just kidding, looks great…

  • Kevin

    Excellent ~2x Fran plus a splattering of heavy deadlifts!

    PS – I believe at “go” one must do 6 pullups before starting thrusters, but i could be and hopefully am wrong.

  • Great WOD! CFPB will be doing this at some point…

  • Matt

    Been there done that. Never doing it again.