Thursday 23rd October 2014,
Travis Holley's

Day 253 of 365: Throwing Curve Balls

Alright.  I want you to answer this question truthfully:

When you workout, do you always train heavy THEN fast?
What I mean by that is do you perform your warmup then go straight to lifting heavy, then finish with your conditioning workout? 

For most of you out there the answer is YES.  It’s very easy to get caught in a rut of not only performing the same exercises(usually the ones that we are good at, rarely the ones that we suck at…) week in and out, but also the order in which we go through our workouts.

Now, for the majority of your workouts this order of operations is probably the best way to go about it.  We want to tax the muscles to their limits while they are relatively fresh and able to product more force….makes sense, right?  But, every once in a while, flipping the order around and throwing your body a curveball is a great way to stimulate it in a new and challenging way that will result in positive adaptations.

If you really sit down and dissect your workout routine(In my opinion, routine is the enemy) you can easily come up with literally thousands of little tweaks and adjustments that you can implement to keep things fresh, challenging and fun.  Not only that, but you’ll also find that the “curve balls” will probably send you sailing right past your old PRs!

So, here’s a perfect example….Today, with some of my firefighters, I threw one of these “curve balls” at them.  We started off with a pretty basic warmup, then went right to the conditioning SWOD, which as you’ll see, leaves these two studs pretty busted up.  Once they completed all of the 5 rounds, we spent some time working mobility and rolling so that they were prepped and ready for the volume I was about to dish out.

The RESULT: A badass SWOD that tested their limits and made them physically and mentally stronger!  Perfect!

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About The Author

Travis Holley is a CrossFit Level II Coach, has a B.S. in Sport and Exercise Science from the University of Northern Colorado, and has 3 years of experience coaching a wide variety of individuals ranging from young athletes to grandparents, and everyone in between.