How many times have you been on the rower and turned over to look at someone else's score?
Whether it's for calories or distance, why do you do it? What makes you look? Why the competitive edge all of a sudden? Does it make you row faster, or harder? How does it make you feel?
There is a competitive edge in all of us. It doesn't matter whether you are new to CrossFit, or a seasoned vet, and more importantly, we all started at the same level. And that's ground zero. It doesn't matter where you are in your fitness career, it just matters who you are. And competitive nature aside, for a second, know that when you are in the middle of a workout, it's not about what the other person is doing (cutting corners or not), it only matters what you are doing. You are there for a reason, to push yourself. To be the best you can become. And only patience, progress, and perseverance will help you traverse the steps to get you there.
Now, with that little motivational paragraph out of the way, let's get to the #WODoftheWEEK. This week, it comes from Aimee Young at CrossFit Park City. It's a 40 minute EMOM, so let's pace it, focus on you, scaling appropriately, and keeping your eyes in your own lane. It's about baby steps, not daily PR's.
40 min EMOM:
Min 1: 15 cal row (12 for the ladies)
Min 2: 1 round of Cindy (5 pull-ups, 10 push-ups, 15 air squats)
Courtesy of CrossFit Park City
Not going to lie here, this one looks BRUTAL. And when you break it down, you are doing 20 rounds of 'Cindy' which is equal to 100 pull-ups, 200 push-ups, and 300 air squats - or the equivalent of 'Murph' just without the running.
Not to mention you are still rowing for 300 calories on the rower! That is a shit ton - and a lot of work in-between with very little rest factored in. If you attempt to do this one RX, you are in for a serious conditioning workout with also a hell of a lot of gymnastics movements with all the pull-ups and or course, push-ups. Remember to scale appropriately here and lower the cals, or workload so you can stay patient and persevere.
If you need help with scaling pull-ups during a metcon, too - Marc & Aimee are here to help you out with some tips & tricks!
Comment below and let us know what you think of this workout, and if you want to share a workout you did recently (RX or not) send it to us at: firstname.lastname@example.org with a little paragraph about what you thought of the workout and some strategy!
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And meet Aimee & Marc in person on our upcoming Croatia trip here!