Tall Snatch to Tall Clean to Split Jerk
In lbs
65x1
95x1
115x1
135x1
145x1
155x1
Worked on getting under the bar.
Clean and Jerk
155x1
185x1
205x1
220x1
230x1
All felt all right. I do not think any press out occurred. Right now, I am planning opening at 100kg, then 105kg next week.
Post Double Unders: Goal 4 sets of 25, I did:
25-25-22-19
My form was not tight on these. While my form is improving, I think it is time to balance effort (doing longer sets) with form development. This is the same thinking I have with olifts or any other skill. Balance between technique and effort. Perfect technique in 10 DUs, but never developing the conditioning to do more will get me no where.
This was my 179th workout for 2009.
Saturday, October 31, 2009
Thursday, October 29, 2009
METCON: Pull-ups, KB Swings, GHD Sit-ups
28-21-14-7-5
Pull-ups (28,19-2,7-7,7,5)
1.5 Pood KB Swings-CF Style (unbroken)
GHD Sit-ups (28,9-11,14,7,5)
I did not keep time. My goal was to do everything unbroken. I was not able to hit all the pull-ups. I did swinging kips, not BFK. I did not keep time because I wanted to focus on quality of movement first, then doing them unbroken.
Pull-ups (28,19-2,7-7,7,5)
1.5 Pood KB Swings-CF Style (unbroken)
GHD Sit-ups (28,9-11,14,7,5)
I did not keep time. My goal was to do everything unbroken. I was not able to hit all the pull-ups. I did swinging kips, not BFK. I did not keep time because I wanted to focus on quality of movement first, then doing them unbroken.
Tuesday, October 27, 2009
Thrusters
Thrusters:
95lbsx5
125lbsx5
155lbsx5
175lbsx5
At 175lbs my form was going. I stopped there.
Post DUs:
On the minute:
5-10-15-15-15-15. Last set of 15 form a little off.
95lbsx5
125lbsx5
155lbsx5
175lbsx5
At 175lbs my form was going. I stopped there.
Post DUs:
On the minute:
5-10-15-15-15-15. Last set of 15 form a little off.
How I train
How I train, or how I program my training.
My program has significantly been influenced by Greg Glassman. I believe the best training information can be found by reading the first 3 years of the CrossFit Journal. CrossFit has many people who disagree with a lot of things about the program, however, I have yet to read any "authority" in the strength and conditioning world argue against any of the CrossFit basic training information presented in the early issues of the CrossFit Journal. My training follows the principles presented in these early issues.
Human movement can be reduced to four things. Opening and closing at the hip, pushing things away from the body and pulling things toward the body. All other movement is the summation of these four basic movements. I program movements to achieve a balance between these basic movements. This balance may not be equal, but should reflect how we utilize these movements in our world.
I define fitness an increased work capacity across broad time and modal domains. This means more then just a sub 3min "Fran" or a sub 90s 500M row, it might mean holding a 30sec handstand, snatching 100kg, running a mile sub 6min, doing a sub 3min Fran all at the same time. I believe this fitness can only be accomplished by being balanced in the 10 physical fitness elements: strength, power, speed, flexibility, stamina, cardiorespiratory endurance, balance, agility, coordination, and accuracy. I choose movements that maximize these elements. I am aware of other definitions of fitness. A competing definition is the ability to do a task. I do not consider that fitness, I consider that a skill.
My "METCONs" are designed by me, for me. I set the time domain first, then decide what movements to incorporate next, finally the reps/loads are chosen to allow continual movement during the set time. In this way, I am maximizing power.
I believe we fail at the margins of our experiences. The primary goal of my training is to soften the margins of my experiences. My training incorporates movements with broad recruitment patterns. It is learning these movements that allows me to easily learn or even do new, unfamiliar movements. For this to result in the maximum benefit, the quality of the execution of movements has to be paramount.
In summary, the goal of my programming is to increase my overall fitness. What does that mean? It means I can do a lot of things pretty good. How do I accomplish that? By programming workouts that blend the 10 physical fitness skills and utilize movements with the highest neuromuscular recruitment patterns. Quality of execution of these movements is the most important component to ensuring proper neuromuscular recruitment.
My programming works for me based on my life. There are many variables to my life: family, work schedule, busy days, children's activities, these all impact training. I train to get the most benefit out of the least time. Effective training can take less then 4 hours a week.
There is a quote about programming or coaching oneself in fitness. "A self coached athlete is like an attorney who represents themselves. They both have fools for clients". While this may be true, this quote is also true "Who is more of a fool, the fool, or the fool who follows the fool?".
My program has significantly been influenced by Greg Glassman. I believe the best training information can be found by reading the first 3 years of the CrossFit Journal. CrossFit has many people who disagree with a lot of things about the program, however, I have yet to read any "authority" in the strength and conditioning world argue against any of the CrossFit basic training information presented in the early issues of the CrossFit Journal. My training follows the principles presented in these early issues.
Human movement can be reduced to four things. Opening and closing at the hip, pushing things away from the body and pulling things toward the body. All other movement is the summation of these four basic movements. I program movements to achieve a balance between these basic movements. This balance may not be equal, but should reflect how we utilize these movements in our world.
I define fitness an increased work capacity across broad time and modal domains. This means more then just a sub 3min "Fran" or a sub 90s 500M row, it might mean holding a 30sec handstand, snatching 100kg, running a mile sub 6min, doing a sub 3min Fran all at the same time. I believe this fitness can only be accomplished by being balanced in the 10 physical fitness elements: strength, power, speed, flexibility, stamina, cardiorespiratory endurance, balance, agility, coordination, and accuracy. I choose movements that maximize these elements. I am aware of other definitions of fitness. A competing definition is the ability to do a task. I do not consider that fitness, I consider that a skill.
My "METCONs" are designed by me, for me. I set the time domain first, then decide what movements to incorporate next, finally the reps/loads are chosen to allow continual movement during the set time. In this way, I am maximizing power.
I believe we fail at the margins of our experiences. The primary goal of my training is to soften the margins of my experiences. My training incorporates movements with broad recruitment patterns. It is learning these movements that allows me to easily learn or even do new, unfamiliar movements. For this to result in the maximum benefit, the quality of the execution of movements has to be paramount.
In summary, the goal of my programming is to increase my overall fitness. What does that mean? It means I can do a lot of things pretty good. How do I accomplish that? By programming workouts that blend the 10 physical fitness skills and utilize movements with the highest neuromuscular recruitment patterns. Quality of execution of these movements is the most important component to ensuring proper neuromuscular recruitment.
My programming works for me based on my life. There are many variables to my life: family, work schedule, busy days, children's activities, these all impact training. I train to get the most benefit out of the least time. Effective training can take less then 4 hours a week.
There is a quote about programming or coaching oneself in fitness. "A self coached athlete is like an attorney who represents themselves. They both have fools for clients". While this may be true, this quote is also true "Who is more of a fool, the fool, or the fool who follows the fool?".
Sunday, October 25, 2009
Soccer
Play soccer, we lost 1-4. I am not feeling well. Last 2 weeks did a lot of overtime, trained 10 days and now have a cough, upset stomach. I plan on backing down next week to recover some.
Saturday, October 24, 2009
GHD Sit-ups/Back Extensions
OPT had his athletes do this as part of the WOD, it was my WOD
5 Rounds AQAP
15 GHD Sit-ups
15 Back Extensions
5:28
All unbroken, any faster and I would have short changed reps. This was the right workload for me today. I pushed in rounds 4,5.
Double Unders:
Flight Simulator:
Worked up to 30, got but form was going, heading back down, missed at 22, then 14. I stopped as form was out the window. I did 10more with good form and called it.
5 Rounds AQAP
15 GHD Sit-ups
15 Back Extensions
5:28
All unbroken, any faster and I would have short changed reps. This was the right workload for me today. I pushed in rounds 4,5.
Double Unders:
Flight Simulator:
Worked up to 30, got but form was going, heading back down, missed at 22, then 14. I stopped as form was out the window. I did 10more with good form and called it.
Thursday, October 22, 2009
Chin-ups, Burpess, KB Swings
Original plan this morning was:
Chin-ups 10/30s for 4min
Rest 1min
Burprees 8/30s for 4min
Rest 1min
1.5 Pood KB Swings (CF Style) 10/30s for 4min
Should have taken 14min
However, once I got started, I realized this pace and volume were too much. I ended up keeping the volume, but could not keep the pace. I ended up doing:
76 Chin-ups (note I the last 30s cycle, I only got 6 chins)
64 Burpees (I kept the pace until the second minute, then the breakdown started)
80 KB Swings
18min and some change.
The KB swings were done in sets of 10, last one was 20 and the burpees sets of 8.
Chin-ups 10/30s for 4min
Rest 1min
Burprees 8/30s for 4min
Rest 1min
1.5 Pood KB Swings (CF Style) 10/30s for 4min
Should have taken 14min
However, once I got started, I realized this pace and volume were too much. I ended up keeping the volume, but could not keep the pace. I ended up doing:
76 Chin-ups (note I the last 30s cycle, I only got 6 chins)
64 Burpees (I kept the pace until the second minute, then the breakdown started)
80 KB Swings
18min and some change.
The KB swings were done in sets of 10, last one was 20 and the burpees sets of 8.
Tuesday, October 20, 2009
Snatch, Double Unders
Snatch Balance (Warm-Up)
95x1
115x1x2 (Went forward, no miss)
135x1
155x1
165x1x2 (again, went forward)
175x1
Snatch:
95x1
115x1
135x1
155x1
165x1
175x1
180x1
185-F Got under it, missed forward
185x1
190-F, got under it, missed forward
190-F did not get under it.
I am happy about hitting 185lbs, even though my form was off today, note all the forward misses. The first 190lbs was close, I lost it in the hole. The second one, I could not drop under it.
Double Unders
5-10-15-20-25-20-15-10-5- No misses.
95x1
115x1x2 (Went forward, no miss)
135x1
155x1
165x1x2 (again, went forward)
175x1
Snatch:
95x1
115x1
135x1
155x1
165x1
175x1
180x1
185-F Got under it, missed forward
185x1
190-F, got under it, missed forward
190-F did not get under it.
I am happy about hitting 185lbs, even though my form was off today, note all the forward misses. The first 190lbs was close, I lost it in the hole. The second one, I could not drop under it.
Double Unders
5-10-15-20-25-20-15-10-5- No misses.
Monday, October 19, 2009
METCON: KB C&J, Running
4 Rounds AQAP:
10 Double KB Clean and Jerks (55lbs/53lbs KBs)
400M Run
14:07
I have 1 bell that is 53lbs and one that is 55lbs. I used them both, changing hands after the second round. This is the first time I have done double KB clean and jerks beyond a few reps to learn the move. They kicked my ass. The first 3 rounds were unbroken, but it took me about a minute to do each round. The last round was broken 4-3-3. I had a lot of food this weekend and definitely not on my A game at 5am. With that said, effort about 3.5. I lost time on the transitions between the KBs work and running. The running felt all right. Ran in VFFs.
I have pretty much stopped doing METCONs with "olifts". On one hand, using the "olifts" for METCON is an excellent ideal. They are such complex movements and offer such a potent neuroendocrine stimulus when they are done at high reps that they will really disrupt homeostasis and lead to enhanced adaptation (fancy way of saying they really increase conditioning). However, on the other hand, doing them at high reps for time can really screw up an athletes form for true max effort olifting that is very much dependent on technique.
I stopped using them awhile ago and have switched to using KBs instead. For the clean and jerk, I sub KB C&J (doubles or the 2 Pood bell), for the snatch, I sub KB snatches. Why? First, the KB offers a very similar muscle recruitment as the traditional olifts and the KB is designed to be used ballistically. Also, I care a lot about my form for the snatch and C&J. I believe doing METCON with olifts is not olift training and in fact will hurt my development of the olfits.
When an athlete does "Grace" the first 10 may have good form, but as the athlete fatigues the form goes to pot. The problem with this is the neuromuscular pathways are being laid in the wrong pathway (the poor form pathway). Now the athlete will spend more time in the poor form pathway and that will be their predominate pathway. This will cause bad habits in the olifts and these habits will hinder the athlete from reaching their true potential in the olifts.
I will acknowledge Josh Everett here. He can lift some solid weight. He can do some solid olifting METCONs. However, his form on Grace and Isabelle is not the same as his form during max effort olifts (and I do not mean that he split snatches). Also, Josh was an olifter first. He laid those pathway first, so they are his default pathway.
Dutch reviewed Catalyst Athletics on his blog last week. He wrote that Greg Everett does not include barbell olifts in his METCON work for the same reasons. Read Dutch's comments and as always, please leave your comments. Writing stuff out, discussing stuff helps us all form our opinions and it is okay if we all do not agree. Cheers.
10 Double KB Clean and Jerks (55lbs/53lbs KBs)
400M Run
14:07
I have 1 bell that is 53lbs and one that is 55lbs. I used them both, changing hands after the second round. This is the first time I have done double KB clean and jerks beyond a few reps to learn the move. They kicked my ass. The first 3 rounds were unbroken, but it took me about a minute to do each round. The last round was broken 4-3-3. I had a lot of food this weekend and definitely not on my A game at 5am. With that said, effort about 3.5. I lost time on the transitions between the KBs work and running. The running felt all right. Ran in VFFs.
I have pretty much stopped doing METCONs with "olifts". On one hand, using the "olifts" for METCON is an excellent ideal. They are such complex movements and offer such a potent neuroendocrine stimulus when they are done at high reps that they will really disrupt homeostasis and lead to enhanced adaptation (fancy way of saying they really increase conditioning). However, on the other hand, doing them at high reps for time can really screw up an athletes form for true max effort olifting that is very much dependent on technique.
I stopped using them awhile ago and have switched to using KBs instead. For the clean and jerk, I sub KB C&J (doubles or the 2 Pood bell), for the snatch, I sub KB snatches. Why? First, the KB offers a very similar muscle recruitment as the traditional olifts and the KB is designed to be used ballistically. Also, I care a lot about my form for the snatch and C&J. I believe doing METCON with olifts is not olift training and in fact will hurt my development of the olfits.
When an athlete does "Grace" the first 10 may have good form, but as the athlete fatigues the form goes to pot. The problem with this is the neuromuscular pathways are being laid in the wrong pathway (the poor form pathway). Now the athlete will spend more time in the poor form pathway and that will be their predominate pathway. This will cause bad habits in the olifts and these habits will hinder the athlete from reaching their true potential in the olifts.
I will acknowledge Josh Everett here. He can lift some solid weight. He can do some solid olifting METCONs. However, his form on Grace and Isabelle is not the same as his form during max effort olifts (and I do not mean that he split snatches). Also, Josh was an olifter first. He laid those pathway first, so they are his default pathway.
Dutch reviewed Catalyst Athletics on his blog last week. He wrote that Greg Everett does not include barbell olifts in his METCON work for the same reasons. Read Dutch's comments and as always, please leave your comments. Writing stuff out, discussing stuff helps us all form our opinions and it is okay if we all do not agree. Cheers.
Sunday, October 18, 2009
Skill Work Double Unders
I was planning on playing soccer tonight. We had a game at 4:30pm. At 4:05 I got called into work. I was back and had dinner with the family at about 6:30.
About 30min later (full stomach), I did a nice warm-up then 20min of double under practice. I really was not feeling them tonight and struggled with doing them fluidly with good form. I had a few misses and most sets were in the 15-20 range. Again, the form was off.
It is amazing how true the concept form, consistency, intensity is. I am constantly reminding myself to not rush this skill. I can hit DUs 10 in a row with good form, I get a good bounce, little donkey kick. But, when I set a numer at 15, the donkey kicks start at like the 7th rep. I think it is due to the metabolic effects of doing them, getting tire, form breaking down, etc.
About 30min later (full stomach), I did a nice warm-up then 20min of double under practice. I really was not feeling them tonight and struggled with doing them fluidly with good form. I had a few misses and most sets were in the 15-20 range. Again, the form was off.
It is amazing how true the concept form, consistency, intensity is. I am constantly reminding myself to not rush this skill. I can hit DUs 10 in a row with good form, I get a good bounce, little donkey kick. But, when I set a numer at 15, the donkey kicks start at like the 7th rep. I think it is due to the metabolic effects of doing them, getting tire, form breaking down, etc.
Friday, October 16, 2009
FranK, Running Intervals, DU practice, Press
"FranK"
21-15-9
45lbs KB Snatch L arm
45lbs KB Snatch R arm
Pull-ups
6:33
I did this in March with the 53lbs bell in over 7:45 or so, but did it earlier just under 6min with the 35lbs bell. This shot my grip. All KB snatches were unbroken and I did not set the bell down during the hand switch, but did rest some while locked out. The pull-ups is where my grip failed. First set unbroken, the rest were broken 8-7, the 5-4.
10min later:
5 Rounds
Run 1min
Rest 2min
Ran in my new KSO VFFs. They're awesome. I wanted to get outside on the trails with my dog. I do not know the distance, but tried to run an interval style run.
Later, worked on DUs. I hit 3 sets of 12, then 3sets of 15, then 3 sets of 20 without a miss. I rested for about a min between each set. I am still working on establishing the neuromuscular coordination required to execute this skill. Laying this pathway is best done when I am fully recovered, that is why I am taking full recovery between sets.
I have heard Rip is cutting ties with CrossFit. I do not know if this is true or not, but I enjoyed reading the post by GreySkull Fitness on why he is resigning his affiliation. One sentence struck home...it was about guys who can not press 125lbsx5. So, later, I tried to see how much I could press:
In lbs
135x1
145x1
155x1
160x1
165x1
170x1
175x1 (PR)
I had a nice taco dinner before the press, so weighed in at 173lbs. Previous PR was 165 about 18month ago.
21-15-9
45lbs KB Snatch L arm
45lbs KB Snatch R arm
Pull-ups
6:33
I did this in March with the 53lbs bell in over 7:45 or so, but did it earlier just under 6min with the 35lbs bell. This shot my grip. All KB snatches were unbroken and I did not set the bell down during the hand switch, but did rest some while locked out. The pull-ups is where my grip failed. First set unbroken, the rest were broken 8-7, the 5-4.
10min later:
5 Rounds
Run 1min
Rest 2min
Ran in my new KSO VFFs. They're awesome. I wanted to get outside on the trails with my dog. I do not know the distance, but tried to run an interval style run.
Later, worked on DUs. I hit 3 sets of 12, then 3sets of 15, then 3 sets of 20 without a miss. I rested for about a min between each set. I am still working on establishing the neuromuscular coordination required to execute this skill. Laying this pathway is best done when I am fully recovered, that is why I am taking full recovery between sets.
I have heard Rip is cutting ties with CrossFit. I do not know if this is true or not, but I enjoyed reading the post by GreySkull Fitness on why he is resigning his affiliation. One sentence struck home...it was about guys who can not press 125lbsx5. So, later, I tried to see how much I could press:
In lbs
135x1
145x1
155x1
160x1
165x1
170x1
175x1 (PR)
I had a nice taco dinner before the press, so weighed in at 173lbs. Previous PR was 165 about 18month ago.
Thursday, October 15, 2009
2009 CF Game Snatch Event
If you have not seen the video up on CrossFit.com games site about the snatch event at this years CF Games, check it out
I took part in a discussion in the comments section and I want to express my feelings on this event as writing my thoughts donw forces me to organize them. All comments are welcomed and contrary comment always help me develop or maybe even change my thoughts!
I think this event did a disservice to the snatch. The overall form of the athletes was poor and from all the video I have seen, I saw only 1 that would not have been red lighted in a competition. Why is this so bad? Isn't the games about finding the fitting person on earth? It was on the last day, everyone was tired, shouldn't they be allowed some slack on form? I think it bad, because it set a bad example of what the snatch is.
I have no problem with this event being part of the games. The movement standards were defined before it started. My problem is one of semantics, it is calling this event "snatch". All of the things the Games wanted to accomplish by including this event, could have been done with a "two hands, any way" lift.
The CrossFit Games set the standard for how the vast majority of CrossFit athletes will train for the next 12 months. After the 2008 games we all saw how changing the pull-ups in "Fran" to chest to bar, caused everyone's time to go up at least a minute. CrossFitters everywhere spent the next 12months doing chest to bar pull-ups. The 2009 games showed that you can not have any chinks in your armour. In order for an athlete to be successful you have to have muscle-ups, be able to run a distance, deadlift a lot of weight, be able to do double unders, etc. But, the 2009 games also showed you do not need to be able to do snatch, or squat snatch, or even a power snatch followed by a on OHS. You only need to get the bar over your head without allowing it to touch your body. I think many CrossFit athletes and CrossFit coaches will see this move as the standard for the snatch and will not learn/teach the actual lift and this will hurt their development or their athletes' development.
We fail at the margins of our experience. The goal of training is to soften those margin. How do we soften those margins, we train using functional movements with broad recruitment patterns. Put another way, we train using movements that carry over to a lot of other things. We chose our movements based on how well they carry over to other things or how well they prepare us for the unknown and unknowable. There are 3 moves done in CrossFit that every athlete should be able to do. These moves are the snatch, full snatch, aka, squat snatch, the muscle-up and double unders. These moves all have benefits beyond the obvious. These are the big 3.
If you can do 100 DUs consecutively, you obviously have a high level of metabolic conditioning, but you also have a high level of agility and coordination. Double unders offer something single unders or tuck jumps do not, so we learn them. Muscle-ups, follow the same way. MUs offer something dips and chin-ups do not, so we learn them. If you can do 10 muscle-ups, you have functional upper body strength, but you also have developed total body coordination, agility and balance. The snatch requires at least 8 of the 10 physical fitness skills. It offers so much more then what is gotten by just doing power cleans and OHS.
If you have a 1.25x BW snatch, you are strong, but you are also powerful enough to pull that bar high, you have the speed to beat gravity and pull yourself under the bar before gravity brings it down, you have the flexibility to both hold the weight overhead and get low under the weight, you have the coordination to link explosively pulling the weight up with quickly pulling yourself under it. You have balance to land with the weight over your center of mass.
The snatch is hard to learn, probably impossible to master. The muscle-up and double unders are hard to learn too. Everyone should take the time and effort to learn these moves. In the end, we have more potential in developing our weaknesses then in strengthening our strengths.
I took part in a discussion in the comments section and I want to express my feelings on this event as writing my thoughts donw forces me to organize them. All comments are welcomed and contrary comment always help me develop or maybe even change my thoughts!
I think this event did a disservice to the snatch. The overall form of the athletes was poor and from all the video I have seen, I saw only 1 that would not have been red lighted in a competition. Why is this so bad? Isn't the games about finding the fitting person on earth? It was on the last day, everyone was tired, shouldn't they be allowed some slack on form? I think it bad, because it set a bad example of what the snatch is.
I have no problem with this event being part of the games. The movement standards were defined before it started. My problem is one of semantics, it is calling this event "snatch". All of the things the Games wanted to accomplish by including this event, could have been done with a "two hands, any way" lift.
The CrossFit Games set the standard for how the vast majority of CrossFit athletes will train for the next 12 months. After the 2008 games we all saw how changing the pull-ups in "Fran" to chest to bar, caused everyone's time to go up at least a minute. CrossFitters everywhere spent the next 12months doing chest to bar pull-ups. The 2009 games showed that you can not have any chinks in your armour. In order for an athlete to be successful you have to have muscle-ups, be able to run a distance, deadlift a lot of weight, be able to do double unders, etc. But, the 2009 games also showed you do not need to be able to do snatch, or squat snatch, or even a power snatch followed by a on OHS. You only need to get the bar over your head without allowing it to touch your body. I think many CrossFit athletes and CrossFit coaches will see this move as the standard for the snatch and will not learn/teach the actual lift and this will hurt their development or their athletes' development.
We fail at the margins of our experience. The goal of training is to soften those margin. How do we soften those margins, we train using functional movements with broad recruitment patterns. Put another way, we train using movements that carry over to a lot of other things. We chose our movements based on how well they carry over to other things or how well they prepare us for the unknown and unknowable. There are 3 moves done in CrossFit that every athlete should be able to do. These moves are the snatch, full snatch, aka, squat snatch, the muscle-up and double unders. These moves all have benefits beyond the obvious. These are the big 3.
If you can do 100 DUs consecutively, you obviously have a high level of metabolic conditioning, but you also have a high level of agility and coordination. Double unders offer something single unders or tuck jumps do not, so we learn them. Muscle-ups, follow the same way. MUs offer something dips and chin-ups do not, so we learn them. If you can do 10 muscle-ups, you have functional upper body strength, but you also have developed total body coordination, agility and balance. The snatch requires at least 8 of the 10 physical fitness skills. It offers so much more then what is gotten by just doing power cleans and OHS.
If you have a 1.25x BW snatch, you are strong, but you are also powerful enough to pull that bar high, you have the speed to beat gravity and pull yourself under the bar before gravity brings it down, you have the flexibility to both hold the weight overhead and get low under the weight, you have the coordination to link explosively pulling the weight up with quickly pulling yourself under it. You have balance to land with the weight over your center of mass.
The snatch is hard to learn, probably impossible to master. The muscle-up and double unders are hard to learn too. Everyone should take the time and effort to learn these moves. In the end, we have more potential in developing our weaknesses then in strengthening our strengths.
HSPU, Chin-ups, GHD Sit-ups
This week's WOD#5
3 Rounds AQAP:
5 Handstand Push-Ups, done on parrellettes, head to ground
5 Chin-ups +80lbs (pronated grip)
20 GHD (Roman Chair) Sit-ups
10:19
First and second set of HSPU unbroken, the third broken 2-1-1-1. The Chins were unbroken and a slight rest after the 10th GHD sit-up in round 2. Most of the time was lost in the final round on HSPU.
It was raining this morning, so I skipped WOD#4 and went to #5. My traps will be hurting tonight thanks to this WOD and the jerks yesterday. If they are bad, I will alter WOD#4 dropping the KB snatches and subbing pull-ups.
3 Rounds AQAP:
5 Handstand Push-Ups, done on parrellettes, head to ground
5 Chin-ups +80lbs (pronated grip)
20 GHD (Roman Chair) Sit-ups
10:19
First and second set of HSPU unbroken, the third broken 2-1-1-1. The Chins were unbroken and a slight rest after the 10th GHD sit-up in round 2. Most of the time was lost in the final round on HSPU.
It was raining this morning, so I skipped WOD#4 and went to #5. My traps will be hurting tonight thanks to this WOD and the jerks yesterday. If they are bad, I will alter WOD#4 dropping the KB snatches and subbing pull-ups.
Wednesday, October 14, 2009
Clean and Jerk
In lbs:
135x1
165x1
185x1
205x1
215x1
225x1
230x1
235x1-Jerk felt good.
240-F, got under it, but lost it in the hole
240-F, Cleaned it, missed the jerk.
I weighed 171.5lbs post lift. 240 is the most I have cleaned, but if you can not jerk it...who cares.
Post double unders. Hit 5 sets of 12 consecutive. Last set, I hit 36. They were getting ugly at the end. I need to dial it back and work technique.
135x1
165x1
185x1
205x1
215x1
225x1
230x1
235x1-Jerk felt good.
240-F, got under it, but lost it in the hole
240-F, Cleaned it, missed the jerk.
I weighed 171.5lbs post lift. 240 is the most I have cleaned, but if you can not jerk it...who cares.
Post double unders. Hit 5 sets of 12 consecutive. Last set, I hit 36. They were getting ugly at the end. I need to dial it back and work technique.
Monday, October 12, 2009
AMRAP 20min C2B, Box Jumps, Wall Ball
AMRAP in 20min
5 Chest 2 Ball Pull-ups
10 Box Jumps 22"
15 Wall Ball 20lbs ball, 10ft target
10 Rounds, +5 Pull-ups
This was Cindy inspired, but using movements I need to develop. I chosed/scaled the reps based on what I thought would provide a balance between moving through each round quickly (thus maximizing power/intensity) and wanting to take each movement to the point of it hurting enough to cause development. The C2B were all unbroken. 2 sets of box jumps were broken and about 5 of the wall ball were broken. All in all, I think I accomplished the task.
AMRAP in 20min is a great way to push the time domain and develop aerobic conditioning, but during each individual set the muscle used are probably in the glycolytic or even phosophagen pathway. Then those muscle recover while the next movement pattern is going. In this way, the box jump and wall ball probably effected one another as the basis of both movements in opening at the hip. However, I do think AMRAP in 20min encourage pacing. I set the goal of 10rounds and that helpled me push through it.
DUs were worked tonight. I hit multiple sets of 10. I am staying at 10 for now and working on less donkey kick.
5 Chest 2 Ball Pull-ups
10 Box Jumps 22"
15 Wall Ball 20lbs ball, 10ft target
10 Rounds, +5 Pull-ups
This was Cindy inspired, but using movements I need to develop. I chosed/scaled the reps based on what I thought would provide a balance between moving through each round quickly (thus maximizing power/intensity) and wanting to take each movement to the point of it hurting enough to cause development. The C2B were all unbroken. 2 sets of box jumps were broken and about 5 of the wall ball were broken. All in all, I think I accomplished the task.
AMRAP in 20min is a great way to push the time domain and develop aerobic conditioning, but during each individual set the muscle used are probably in the glycolytic or even phosophagen pathway. Then those muscle recover while the next movement pattern is going. In this way, the box jump and wall ball probably effected one another as the basis of both movements in opening at the hip. However, I do think AMRAP in 20min encourage pacing. I set the goal of 10rounds and that helpled me push through it.
DUs were worked tonight. I hit multiple sets of 10. I am staying at 10 for now and working on less donkey kick.
Sunday, October 11, 2009
11-17 Oct 09-Weekly Schedule
Here is my tentative workout schedule for the week:
WOD#1 Soccer Game
WOD#2 AMRAP in 20min: 5 C2B Pull-ups, 10 Box Jumps, 15 Wall Balls
WOD#3 Clean and Jerk go for one heavy reps: target 235lbs
WOD#4 4 Rounds: 20 45lbs KB Snatches, Run 400M, rest 2:30. Goal each round <2:20
WOD#5 3 Rounds for time: 5 HSPU (on parrellettes), 5 Pull-ups (+80lbs), 20 GHD Sit-ups
That is it. I will do 1 sport WOD, 1 WOD at 20min (longer), 1 WOD at <2:20 with full recovery (short), 1 ME day with the most functional of all movements and one with load gymnastics movements.
Additionally, I have the goal of 5 seperate DU sessions about 10min in length. The goal for the week is to consistently hit sets of 10, with less donkey/kamakazee jumps. I am still working on form, then consistency, then intensity. I am on the good form/consistently part now.
As always comments are welcomed.
WOD#1 Soccer Game
WOD#2 AMRAP in 20min: 5 C2B Pull-ups, 10 Box Jumps, 15 Wall Balls
WOD#3 Clean and Jerk go for one heavy reps: target 235lbs
WOD#4 4 Rounds: 20 45lbs KB Snatches, Run 400M, rest 2:30. Goal each round <2:20
WOD#5 3 Rounds for time: 5 HSPU (on parrellettes), 5 Pull-ups (+80lbs), 20 GHD Sit-ups
That is it. I will do 1 sport WOD, 1 WOD at 20min (longer), 1 WOD at <2:20 with full recovery (short), 1 ME day with the most functional of all movements and one with load gymnastics movements.
Additionally, I have the goal of 5 seperate DU sessions about 10min in length. The goal for the week is to consistently hit sets of 10, with less donkey/kamakazee jumps. I am still working on form, then consistency, then intensity. I am on the good form/consistently part now.
As always comments are welcomed.
Thursday, October 8, 2009
Double Unders, Pull-ups/Push-Ups
Practiced DUs for about an hour on and off. I would do a set, play with my daughter, do a set, etc. By the end of the sessions I was hitting sets of 10 consecutive. They were a lot of tuck jumps, but they are coming around slowly.
Later I did this:
For time:
100 Pull-ups (5:18)
100 Push-ups
8:38
The pull-ups were BFK. I thought I would have done 100 a little faster.
All in all, I plan on keep working the DUs and pull-ups. 2 of my weaker areas.
Later I did this:
For time:
100 Pull-ups (5:18)
100 Push-ups
8:38
The pull-ups were BFK. I thought I would have done 100 a little faster.
All in all, I plan on keep working the DUs and pull-ups. 2 of my weaker areas.
Tuesday, October 6, 2009
"Nate"
"Nate"
AMRAP in 20min:
2 Muscle-ups (hung rings 14" below pull-up bar)
4 HSPU
8 2 Pood Kettlebell Swings (CF-style)
13, +2 MUs, +3 HSPU
Previous best was 12 rounds. My shoulders were really feeling it this morning. I have been practicing DUs and I think I am really using my shoulders too much in the DUs. Overally, the goal was the break 12 rounds and possible get 14, about half way through I was just thinking 13 rounds, looking back I think I had 1 more round in me. All MUs were done as singles, but without a miss, all HSPU unbroken until the 14th round. KB swings feel good, all CF style, bell overhead.
I did Nate this morning because I wanted to work the aerobic pathway. The last few WODs have been explosive in natural (snatch) or high power intervals (wall ball/pull-ups and 400M runs/push-ups). Nate is a great WOD, blending gymnastics and lifting a load, but by adding the AMRAP in 20min, it also works the aerobic pathway.
DUs last night, I worked up to sets of 6. These were not consistent. The biggest thing I need to do is spin the rope faster. I will stay at 5-6 for the next session.
AMRAP in 20min:
2 Muscle-ups (hung rings 14" below pull-up bar)
4 HSPU
8 2 Pood Kettlebell Swings (CF-style)
13, +2 MUs, +3 HSPU
Previous best was 12 rounds. My shoulders were really feeling it this morning. I have been practicing DUs and I think I am really using my shoulders too much in the DUs. Overally, the goal was the break 12 rounds and possible get 14, about half way through I was just thinking 13 rounds, looking back I think I had 1 more round in me. All MUs were done as singles, but without a miss, all HSPU unbroken until the 14th round. KB swings feel good, all CF style, bell overhead.
I did Nate this morning because I wanted to work the aerobic pathway. The last few WODs have been explosive in natural (snatch) or high power intervals (wall ball/pull-ups and 400M runs/push-ups). Nate is a great WOD, blending gymnastics and lifting a load, but by adding the AMRAP in 20min, it also works the aerobic pathway.
DUs last night, I worked up to sets of 6. These were not consistent. The biggest thing I need to do is spin the rope faster. I will stay at 5-6 for the next session.
Sunday, October 4, 2009
Snatch
In lbs:
Snatch Balance
65x1
95x1
115x1
135x1
155x1
175x1
Snatch
95x1
115x1
135x1
155x1
165x1
170x1x4
I weighed 172 prelift. With the clamps, I guess this was BWx1x4 without a miss. I the snatches felt fine. I got under the bar fast, but received the bar in less then a full squat (I mean full A2A). These were not power snatches, I was pulling myself under the bar and I felt the "snatch feeling". This maybe due to being able to pull the bar higher, thus I need to drop less to get under it.
I hit a BW snatch awhile ago, but being able to hit a BWx1x4 without a miss has been a sub goal for me.
Post: Continue to work on DU fro about 7min. Worked sets 5 consecutive DUs for about 5min, missed 1 set. Again, just going for 5 without a miss, next time it is 6, etc. This is the same ideal of snatch. It is better to go slower and my neuro system adapting to the move and build consistency before just trying to snatch 100kg, hitting it once and never again or doing 40DUs, but never coming close again.
Snatch Balance
65x1
95x1
115x1
135x1
155x1
175x1
Snatch
95x1
115x1
135x1
155x1
165x1
170x1x4
I weighed 172 prelift. With the clamps, I guess this was BWx1x4 without a miss. I the snatches felt fine. I got under the bar fast, but received the bar in less then a full squat (I mean full A2A). These were not power snatches, I was pulling myself under the bar and I felt the "snatch feeling". This maybe due to being able to pull the bar higher, thus I need to drop less to get under it.
I hit a BW snatch awhile ago, but being able to hit a BWx1x4 without a miss has been a sub goal for me.
Post: Continue to work on DU fro about 7min. Worked sets 5 consecutive DUs for about 5min, missed 1 set. Again, just going for 5 without a miss, next time it is 6, etc. This is the same ideal of snatch. It is better to go slower and my neuro system adapting to the move and build consistency before just trying to snatch 100kg, hitting it once and never again or doing 40DUs, but never coming close again.
Saturday, October 3, 2009
METCON Wall Bar, C2B Pull-ups
28 Wall ball shots (unbroken)
15 C2B Pull-ups (unbroken)
Rest 2min
24 Wall Ball (unbroken)
12 C2B Pull-ups (broken 8-4)
Rest 2min
21 Wall Ball shots (broken 14-7)
9 C2B (broken 6-3)
Goal was to do all sets unbroken. I failed. I will keep this workout as is and try again next Saturday.
A new phase of PatFit. I am programming around weak areas. My weakest areas are C2B pull-ups, wall balls, box jumps, DUs. I am going to work hard to bring those up to speed. Today WOD again really affected me. It shows that focusing on areas I am weak at cause more disruption then focusing on strength.
I am working DUs too. I am going very slow on working on small sets of d-d-d-d. I am up to consistently hitting 4 Dus in a row. Next, I will do 5. When those are consistent 6, at this rate I should be able to do 50 by spring time.
15 C2B Pull-ups (unbroken)
Rest 2min
24 Wall Ball (unbroken)
12 C2B Pull-ups (broken 8-4)
Rest 2min
21 Wall Ball shots (broken 14-7)
9 C2B (broken 6-3)
Goal was to do all sets unbroken. I failed. I will keep this workout as is and try again next Saturday.
A new phase of PatFit. I am programming around weak areas. My weakest areas are C2B pull-ups, wall balls, box jumps, DUs. I am going to work hard to bring those up to speed. Today WOD again really affected me. It shows that focusing on areas I am weak at cause more disruption then focusing on strength.
I am working DUs too. I am going very slow on working on small sets of d-d-d-d. I am up to consistently hitting 4 Dus in a row. Next, I will do 5. When those are consistent 6, at this rate I should be able to do 50 by spring time.
Thursday, October 1, 2009
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