INTENSITY

In sport, talent and skill aren't the only necessary ingredients win it comes to success. Winners must also train and perform at a high level of intensity. Sometimes its refered to as "killer instinct" or having "the eye of the tiger". Whatever you want to call it, without intensity and determination you will never fully reach your athletic and genetic potential. Why is Crossfit such an effective fitness program? In short, its because the workouts are constantly varied, short duration and high INTENSITY!

Intensity is a relative term. What was an intense workout for me in 2008 would be a warm-up for me now. At the same token if I tried to keep with Steve Prefontaine in the 5000 meters my heart would explode. My point is that we all need to find our comfort zone during our workout and then push further. Find a level that is past where your mind thinks you can go and prove your brain wrong. Thats what crossfit is for me. Its a constant struggle between what my mind thinks I can accomplish and what my body will. Here's my workouts and some for Fish out in Bahrain. Crush them!

-Andy

Workout for 01/31/10

strength-

Deadlift 1,1,1,1,1 405,415,425,445(F), 445(F)

metcon-

7 rounds of

10 overhead squats 75lbs

10 dips

time-9:56rxd

Fish's week of WODS

#1 Angie

#2 Front Squat 5 x 5

metcon-

15 minute AMRAP of

45lbs Dumbell thrusters x 8

Knees to elbows x 8

#3 8x30 sec repeats on treadmill. 10.0 speed on 5.0 incline with 30 sec rest in between each repeat

then-

2k row

#4 42-21-15 of

Handstand Pushups

Bar Dips

Airsquats

#5 Deadlifts 1,1,1,1,1

then

max double unders in 2 minutes x 3