Within the CrossFit world, you will encounter workouts built around one of two types of priorities — task-based and time-based. Workouts that are task-based typically come to mind quickest, where you have a given number of sets and reps (i.e., task) to complete. These are your Fran, Elizabeth, Isabel, or even 3 rounds of 5 bear crawls, 10 pullups and 15 squats. The workout is based around the tasks you have to finish and most people find these easier to get their head around. Keep plugging away until the reps are over and you’re golden.
On the other hand, time-based workouts are the AMRAPs of the world. You have certain movements to complete and the goal is to perform as many cycles of that set of movements before time is up. Most people tell me they hate these workouts because they never know how hard to push. Worse yet, some come screaming hot out of the gate and then get gassed… yet realize they have another 8 minutes to slug through. These workouts are anything from Cindy to Fight Gone Bad to 1 minute stations of tire flips, sledge strikes and sled pulls. The goal on these is to maintain your work output throughout the entire duration of the workout. If you find yourself watching the clock to see if you’re almost done, you’re probably resting a bit too much!
Today we’re going to do a little experiment to let you see how your performance stacks up. If today’s workout looks familiar, it should!…kinda. We programmed this back on June 20th, and it was a time-based workout at that time. The twist today is that you’re going to be task-based and the task will be however many rounds you completed back in June. Now the first time around, this was an AMRAP 15. You should finish at least a little under 15 minutes due to having done this once before (muscle memory is a wonderful thing). Some of you may smoke this in well under 15 minutes! That’s awesome — however, we will also know that you were unintentionally sandbagging and probably watching the clock a little too much during the AMRAP. If you find yourself in this category, in the future you should focus on pacing yourself slightly better during time-based workouts and minimizing rest breaks (for water, chalk, etc.).
Original workout from 6/20/12:
Weighted Pull Ups 2-2-2
X rounds for time of:
(X = however many you completed back in June)