We've all been there. You come into the gym feeling tired and run down, and the day's programming calls for a 1RM back squat. Should you swap days around and do something different? See how your warm-up sets feel and go from there?
It's competition season in CrossFit, so you may see more people than usual writing out spreadsheets of split times on mini-whiteboards. But what happens when you start missing those target splits?
In a sport like CrossFit, the skills of racing and improvising are essential. Rarely does a detailed workout pacing plan survive past the first few rounds of a long AMRAP.
Athletes need to be able to extract the relevant information from their plans and "metcon mathematics" to make better decisions in workouts — rather than hoping to come up with the mythical perfect splits that they can execute to perfection.
Episode 93 of the Legion Strength and Conditioning podcast dives into the details of planning workouts, split times, and pacing. Listen and learn more about developing the skill of improvising, how training with others makes you better at racing, and how prescribing split times can create learning experiences in training.
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We run online workshops for coaches as well. Find out when our next workshop is here: https://legionsc.com/program-design-workshops
These podcast are posted in video format on YouTube as well.
