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5 Ways You Know Your Workout Went Wrong

We asked five clients what giving it 100 percentin a conditioning workout looks like to them. And received these five answers:

When Im left feeling nauseous.

When I post-workout vomit.

When I hate my life by round 2.

When I dread the pain Im going to be in all day at work.

When it takes me all day to feel useful again.

People often feel like when one of the above happens it means they gave it 100 percent effort. 

Usually they also assume their effort means they maxed out their performance abilities.

We would argue the opposite: If one of the above happens to you, you probably could have performed better AND suffered less in the process. 

What do you mean?

Doesnt pushing 100 percent to the edge of death mean you went as fast as you could? Performed as well as you could?

No, it doesnt.

Truly maxing out your performancefor our purposes, meaning getting your best possible time or completing the most amount of work in any given workoutusually looks and feels like a sub-maximal effort.

Why? Because it probably means you paced the workout perfectly, which means you never have to reach that horrible, horrible place until the very end of the workoutwhen youre attacking your sprint finish.

Think of it this way: Getting to that horrible redline place means youre immediately going to have to slow down. But staying below the redline threshold means keeping up a more consistent, and overall faster, pace.

An analogy that I like is: Get high but dont overdose!

So remember, if any of the below situations have ever happened to you, it does NOT mean you
re a stud who has the mental tenacity and physical prowess to push through pain.

It means you lacked intelligence on that day when deciding how fast to go:

5. Temporary deafness or blindness

We have heard many reports of people doing a sprint workoutthink 3 to 5-minutes of thrusters and pull-upsand feeling like they cant hear out of one or both ears. 

Same deal, losing sight in one or both eyes = Bad news for the performance score.

4. You might fail a Burpee

If youre in the middle of a workout and you think theres a chance you might fail a burpee, something has gone wrong with your pacing.

3. Pukie

Throwing up has somehow become a badge of honor in our community.

But usually it means you ate too close to working out, or you misjudged your abilities.

2. Lip quiver

If your lip starts to quiver, or your face goes numb, you just redlined yourself to the point where your performance will definitely be below your best today.

1. Scared to drive

If you
re scared to drive after your workout and need a solid 45 minutes to sit and stare, you certainly didnt pace yourself properly.

Alas, all is not lost. We have all made the mistake of going out too hard a time or two in our lives. Pacing is something that can be learned.

Heres what a conditioning workout should feel like when youre truly going 100 percentand maximizing your performance score:

Lets say its a 5-round conditioning workout of rowing, KB swings and pull-ups:

Each round should be approximately the same speed, with the first and last rounds being slightly faster than the middle three rounds.

You should break the reps up in the same way in virtually all 5 rounds. Again, during the first and fifth round, you might go for slightly bigger sets. In other words, dont do the first round unbroken if youre going to break up the other 4 rounds.

You should feel like youre physically holding back in round 1 and maybe even round 2like you have more in the tank.

Round 3 and 4 should feel more difficult than round 1 and 2, as youre starting to fatigue, but not so difficult that your pace slows down.

Round five should be very hard because youre pushing faster than the previous rounds. This is the time to try to go unbrokento leave it all on the floor, if you can. Ideally, your fifth round is slightly faster than the rest, but not too much faster as that probably means you went too conservatively.

Practice, Practice, Practice

A good way to practice this is to pay attention to your split times. In a 5-round workout, check your split each round and see if your pace drops off the first to fifth round. Similarly, during an AMRAP (as many reps/rounds as possible), check to see how much work you complete in the first half compared to the second half.

Good luck!

Group Class Programming for Wednesday, July 19th, 2017:

1. SEAL 20 

2. Back Squat 3-3-2-2-2-1-1-1-1-1
*perform mobility of choice between sets
*perform sets every 90 seconds
*aim to perform sets of 3 @ >80% of current max

3. For time:

400 meter Ball Walk/Run (15/10#)

600 meter Slam Ball Run (25/15#)

800 meter Slam Ball Run (25/15#)


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