The Shed Strength and Conditioning

WOD:

Strength

5x5 Deadlift

Metcon

40 to 20 Alternating Sledge Hammer Strikes

10 to 1 Strict Pullups

From CFV, Collin Jenkins:

I have witnessed well over 5000 CrossFit performances, and have been able to pick up on lots of different tendencies and qualities of athletes who continually are able to put up top performances (relative to their abilities) day to day. Here are 2 of them:

1 - ABSOLUTE FOCUS
When I refer to focus, what I mean is the ability to maintain concentration on the task at hand, especially as heart rate climbs up and muscles begin to fatigue during the workout. When someone is in a focused state or "in the zone", I have noticed their face is unusually calm for how hard they are working, and that their eyes are completely locked onto what they are doing. I have found that learning to use positive self-talk and relaxing the face can successfully improve this aspect of performance.

2. NO THINKING
We work a lot on technique for movements, sometimes with minimal weights, or under low intensity, to help improve the skills which are crucial to long term fitness development. During skill practice, we want to think about movement so we can develop better, more efficient motor patterns. However, it is important to understand that once the clock starts for a workout, all thinking should shut off, unless you purposefully are lowering your intensity to improve some skill (such as pose running or Olympic lifting).

"Performance, and performance alone, dictates the predator in any food chain."
SEAL Team saying