Download this week’s program. :)
Steve Jones was a world-record marathoner in the late 80s and early 90s. In the running world, he’s famous for saying:
If I am still standing at the end of the race, hit me with a board and knock me down, because that means I didn’t run hard enough.
Now, he’s talking about racing here–not training. And many of us finish our workouts–which are the equivalent of training–laying on the floor, gazing at the ceiling and admiring the steam rising out of our faces, feeling satisfied with the sensation of “being done.”
But did you go hard? As hard as you could? Did you leave some reps on the board that you definitely could have taken? Did you step back to the bar, to the rig, to the box BEFORE you were ready? Or did you pace around a little, check your hands, get some chalk, take a swig of water, make a joke or comment about the programming, and THEN get back to it?
Are you on the floor at the end of the WOD because the mats are cool and you are hot… or are you on the floor because your legs will simply not hold you anymore?
So yes, this may be a little bit overdramatic. And yes, your coach will often tell you to get up and walk around. And yes, you probably cannot go “all out” every single wod. But how often do you just go hard and not think? Just go?
Why is intensity important? Without intensity, there is no real work done. Without intensity, you are not moving into the margins of your ability or your experience, and therefore you’re not growing muscles; you’re not burning fat; you’re not getting better.
This is not to endorse puking, or passing out, or injury. But it is the thing that many of us who, after years of CrossFitting, have found a particular comfort in wodding at a particular level of intensity that we have, sadly, adapted to. CrossFit should provide an ongoing challenge: can I go faster, a little heavier? Can I push the limit just a bit farther?
I bet you absolutely can.
Recipe: Sweet Potato Hash
To make 4-ish servings, you’ll need:
2 big sweet potatoes
8 slices of Garret Valley Uncured (Sugar Free!) Bacon
1 or 2 handsful of clean trail mix (raisins, almonds, pumpkin seeds, etc. whatever crunch + sweet you have on hand)
an egg or three, depending on how hungry you are, how many protein macros you need, and/or how many people you’re feeding
Cube the sweet potatoes and apples. (I scrubbed them and left the skin on; you could peel them if you wanted. But man up. Eat the skins.)
Toss the sweet potatoes in some olive oil and roast for 8 mins @ 400.
While the sweet potatoes are roasting, fry the chopped bacon in a large frying pan.
Drain the bacon grease off and put the bacon back in the frying pan.
When the potatoes are done roasting, combine them in the frying pan with the chopped apples and cooked bacon, and cook for a bit to soften the apples. Spread the hash out to the edges of the pan and cook an egg (or three) to your liking in the middle of the pan.
Serve the hash with your eggs on top, and sprinkle with the trail mix.