CrossFit Games 2010 WOD -- Intensity

I wanted to take a second and reflect on some of the athletes I saw this last weekend and what I think really separates those of us who are achieving their athletic goals and those of us who are hitting plateaus. The three major things being diet, amount of training and intensity. Diet we have touched on a lot lately so I will leave that for this post but amount of training and intensity I want to dive in on. If you are wanting to take your game to the next level and you not someone who is already training 5 days a week in the Den, than that is your first step. The top athletes on our team and others, aswell as the individuals all never miss workouts...period.  The volume of their training is consistent and their results follow. If you are training just a couple of days a week and wondering why you aren't getting to your goals, look no further. The other big variable is intensity and this is something I think we can all improve upon. If you want to pull the most out of our workouts you have to hit them with everything you got. You don't do the RX weight on a workout you have to still chose an extremely challenging weight. Its your job to do that. If you pick a weight for the workout, stick with that weight until either you finish or a coach tells you to take it down. I want to see more people fighting to complete WODs as apposed to coasting. What we do absolutely can provide you everything you want out of your workout program but you have to be actually doing it and you have to hit it hard. Lets start with this one today.

This workout was part of the three workouts they did as the final wod on Sunday.  It will be quite different for us since we aren't coming right from another workout but I'm sure it will still do the trick.
Strength: 
Back Squat 5x3 
WOD: 
3 rounds for time:
30 Toes To Bar
21 Ground to Overhead 95/65

Tuesday Leaderboard to come in morning.