“Always remember, your focus determines your reality.” – George Lucas
After looking at today’s CF Endurance WOD I wanted to find a quote that spoke to the importance of focus in task completion. As you continue to read this post you will find that today’s WOD is a simple strength session of seven sets of three front squats. Nothing complicated, and thats the beauty of it. Your focus will be on one movement only. This allows you to load heavier weight onto the bar and give it your all from the first set to the last. With this workout especially you are going to get out what you put in. I encourage you to go heavy with this one, take a solid 2:00-3:00 minutes between sets and make sure to focus hard on form and technique. If you are not focus and have poor form or do not put on enough weight to challenge yourself, you will get nothing out of this training session.
It’s training sessions like this that are based on the concept of simplicity. This is an idea that correlates closely with focus, as the narrower and more concentrated your focus becomes, the simpler and more base level you are reducing the task to. I find this idea of simplicity as being one of the most effective ways to go about most things in training and in life. Things that are simple tend to not stray too far from fundamentals which form the foundation of all pursuits in life. The simpler the activity/exercise the more likely it is to be contributing to and reinforcing your fundamentals which will in turn, refresh and enhance your current level of proficiency.
Going back to the WOD, my recommendation for this workout is to push it a bit harder than you normally would. Make sure you warm-up with some light front squats building up to the weight you will do the three rep workout with. Then go heavy and go hard! Focus, focus, focus on form. Feel how proper form and technique do not make the movement more difficult, but easier. There is a “proper” form for a reason after all!
To add another perspective to my thoughts on focus here is a podcast by Mike Bledsoe of Barbell Shrugged. This is his own solo podcast called Bledsopia. I encourage you to check out both. For now though, start with this one entitled “Focus in the 21st Century”.
Focus in the 21st Century
Since we are doing some front squats today, I thjought I’d feature a video I just found. The topic is how squats help running by Nate Helming of San Francisco Cross Fit. Give it a watch, enjoy, implement, then go do your squats, then go run, then eat something paleo, and finally sleep long and hard. See, I just planned your whole day for you!
TODAY’S CF ENDURANCE WOD
Warm-Up: Barefoot jump rope for 5 x 50, box jumps 5 x 10, 500m row, front squats 65lbs x 10, 95lbs x 8, 135lbs x 4.
Strength: Front Squat 3-3-3-3-3-3-3. Completed 155lbs-150lbs-150lbs-150lbs-155lbs-155lbs-160lbs x 2.
Core: Stability ball pike 3 x 20.
Warm-up: 25 jumping jacks x 3, leg swings left leg/right leg, ankle rotations, standing-to-bentover hamstring stretch. 1/2M run focusing on pulling from the hamstring.
Running: 100m intervals resting :60s until form/pace dissipates. Completed 8 iterations of approximately 110m, 1. :19s, 2. :19s, 3. :19s, 4. :20s, 5. :18, 6. :19s, 7. :20s, 8. :20s.