{"id":2059,"date":"2012-12-28T16:18:56","date_gmt":"2012-12-28T23:18:56","guid":{"rendered":"https:\/\/libernetics.com\/?p=2059"},"modified":"2012-12-28T16:25:54","modified_gmt":"2012-12-28T23:25:54","slug":"crossfit-what-to-do-when-the-wheels-fall-off","status":"publish","type":"post","link":"https:\/\/libernetics.com\/?p=2059","title":{"rendered":"CrossFit: What to do when the wheels fall off"},"content":{"rendered":"

CrossFit is a combination of physical and<\/em> mental fitness. \u00a0Sometimes it’s hard to know what the failure point actually is. \u00a0Yesterday I set my workout for: a\u00a0twelve\u00a0minute time limit of 75 wall balls at 20# with a 7-8 ft target, 50 double unders, and as many\u00a0pull-ups\u00a0as possible with the remaining time. \u00a0The idea was 10 wallballs every minute on the minute, and 5 extra, then rope then pull-ups.<\/p>\n

I didn’t feel right going in. \u00a0I decided to do a 500m row to warm up; time was not bad (1:53) but not as good as I hoped, and I was really tired afterwards. \u00a0But I thought what the heck let’s get going and I’ll pick up steam as I go.<\/p>\n

Well, no fire, and no steam. \u00a0I got\u00a0through 3 sets of 10 wall balls. \u00a0I was resting 40 seconds between sets, and it still wasn’t enough. After the 3rd set I was out of energy and disappointed. So I put everything back and went home. \u00a0That’s the first time I’ve ever quite a workout except for injuries. \u00a0I promised myself I would be back the next day.<\/p>\n

So today I went back and did the workout — with one difference. \u00a0I used a 16# ball. \u00a0I don’t doubt I can do the 20# because I’ve done it before, but scaling down was the right thing to do in this situation. \u00a0And no warm up — just do the WOD and see what happens.<\/p>\n

I hit the target 10 times EMOTM like clockwork, form was correct, and lots of time to spare (it takes me about 20 seconds to do 10 throws.) \u00a0Double-unders were complete at the 10 minute mark. \u00a0I took the remaining time to complete 15 pull-ups. \u00a0Total time: 12 minutes.<\/p>\n

I gave myself quite a bit of rest time as part of the WOD, but also because I want to work up to 150 wall balls for this workout. \u00a0I think it’s within reach — but even if I use a 16# wall ball for 150 throws it would be a good workout.<\/p>\n

So, what to do when the wheels fall off? Scale back and figure out where the problem is. \u00a0For me, it was probably a blood-sugar problem, or dehydration, or just simply being too tired. \u00a0But in any case, onward.<\/p>\n