A. Every 90 secs for 12 min, 1 Snatch, build towards 90%+
- I worked my way to 65kg?
B. Every 90 secs for 12 min 1 C&J, build towardst 90%+
- I got to 85kg
C. Back squat, 1 RM
- I skipped this:-)
D.
4 rounds for reps and time:
Amrap Front squat, 60kg, 20X0, When you can no longer keep the speed - drop the bar.
50 Double unders
Time: 8:00 min
Reps: 12 - 10 - 8 - 4
This was without without a doubt one of the funniest workouts I have done in a long time! My motor skills and timing had obviously decided to stay at home and take a day of! While I was sweating and wondering what was going on - they were hand in hand on a couch somewhere watching a Rocky movie! That is the conclusion I arrived at when I had gotten through the OLY part of the workout, and not gotten close to 90%!
I could not get one single solitary lift that felt good? Honest to God! No a single lift!
I dont know what this was all about, but it was one of the workouts where you sit down afterwards and wonder why?
Tomorrow will be a better day - no doubt about it! I truly believe that these workouts help form character, just as much as the ones where everything goes according to plan:-)
God bless!
onsdag 28 augusti 2013
tisdag 27 augusti 2013
Just admit that you are scared!
Yesterdays heroic effort, and some thoughts!
5x3 Split jerk - approx 80-85%
- I worked my way up to 85kg. I am finally beginning to get the landing, and a good turn-around, but I need to get more aggressive in the extension of my left arm!
B..OTM i 15 min
Min.1 5 strict pull up
Min. 2 5 Chest to bar pull ups
Min. 3 10 kipping pull ups
Min. 4 5 strict
Min. 5 5 CTB Pull ups.
Min. 6 10 kipping etc..
- No problem here - I really liked how this worked out and had finished all my sets in somewhere arounf 10-15 sec. Lots of rest, just the way I like it!
C. Amrap 5 min8 Push press, 50kg8 Toes to bar
- 4 rounds and 3 push press!
- This was all about the grip! It was torn up pretty fast and forced me to wait before i got back on the bar! Focused on good mechanics on the push press and I think I got it!
D.4x30sek amrap strict dips i an rack30 sek rest
-15 reps / 12 reps / 9 reps / 8 reps
- This was a joke, I seriously had nothing to give at all! (however - the pumped upp feeling I had afterwards was awesone:-))
So much for my own efforts! The caption is "Just admit that you are afraid!" What does that mean?
I am seeing a lot of people who are getting back to training after the open series, regionals, Games etc. and most of them are proudly presenting elaborate plans to get stronger, and adding weight to their Olympic lifts!
Now in some cases I do believe that they do need to get stronger, but in most cases I think what they really need to do is increase their general work capacity, and increase their work capacity at 80% of their max efforts! So why dont they do that?
I think there are a bunch of reasons for this, but two reasons stand out!
1:
It is the general consensus that we all need to get stronger! No-one wants to be the awkward kid in the corner with a plan of their own. Because that means that you have to battle it out with all the know-betters who will hunt you down and question everything you do. Mainly because they are so unsure of themselves that they need reconfirmation form others, and have arrived at the strange decision that the way to do that is to question everyone else?
2:
It hurts! Pushing yourself into the paincave hurts! You need to take yourself to a very uncomfortable place in order to increase your work capacity! I know this because I have had the pleasure of programming and coaching some very gifted athletes - and even they are reluctant to go to this place!
On a personal note this applies to myself as well! I am an absolute magician when it comes to finding reasons not to go into the valley of suck! I am simply comfortable with being comfortable!
Truth be told I could not care less if an athlete increases their snatch from 100-105kg if they can still not get through ie "jackie" without breaking up the thrusters and the ups!
But then again - thats just me!
5x3 Split jerk - approx 80-85%
- I worked my way up to 85kg. I am finally beginning to get the landing, and a good turn-around, but I need to get more aggressive in the extension of my left arm!
B..OTM i 15 min
Min.1 5 strict pull up
Min. 2 5 Chest to bar pull ups
Min. 3 10 kipping pull ups
Min. 4 5 strict
Min. 5 5 CTB Pull ups.
Min. 6 10 kipping etc..
- No problem here - I really liked how this worked out and had finished all my sets in somewhere arounf 10-15 sec. Lots of rest, just the way I like it!
C. Amrap 5 min8 Push press, 50kg8 Toes to bar
- 4 rounds and 3 push press!
- This was all about the grip! It was torn up pretty fast and forced me to wait before i got back on the bar! Focused on good mechanics on the push press and I think I got it!
D.4x30sek amrap strict dips i an rack30 sek rest
-15 reps / 12 reps / 9 reps / 8 reps
- This was a joke, I seriously had nothing to give at all! (however - the pumped upp feeling I had afterwards was awesone:-))
So much for my own efforts! The caption is "Just admit that you are afraid!" What does that mean?
I am seeing a lot of people who are getting back to training after the open series, regionals, Games etc. and most of them are proudly presenting elaborate plans to get stronger, and adding weight to their Olympic lifts!
Now in some cases I do believe that they do need to get stronger, but in most cases I think what they really need to do is increase their general work capacity, and increase their work capacity at 80% of their max efforts! So why dont they do that?
I think there are a bunch of reasons for this, but two reasons stand out!
1:
It is the general consensus that we all need to get stronger! No-one wants to be the awkward kid in the corner with a plan of their own. Because that means that you have to battle it out with all the know-betters who will hunt you down and question everything you do. Mainly because they are so unsure of themselves that they need reconfirmation form others, and have arrived at the strange decision that the way to do that is to question everyone else?
2:
It hurts! Pushing yourself into the paincave hurts! You need to take yourself to a very uncomfortable place in order to increase your work capacity! I know this because I have had the pleasure of programming and coaching some very gifted athletes - and even they are reluctant to go to this place!
On a personal note this applies to myself as well! I am an absolute magician when it comes to finding reasons not to go into the valley of suck! I am simply comfortable with being comfortable!
Truth be told I could not care less if an athlete increases their snatch from 100-105kg if they can still not get through ie "jackie" without breaking up the thrusters and the ups!
But then again - thats just me!
måndag 26 augusti 2013
Revival!
Wow!
I honestly never thought I'd sit down and begin blogging again! I thought I had written my last blogpost, and loved the thought of not having to do it again! However I have come to realize that there are other ways to use this wonderful tool - so here I am again trying to blow some life back into a blog, that I thought was gone for good!
This is basically going to be about my WoD's and the work I am trying to do to get back in shape. I will take it even further than I have before and include some film and some pictures of my workouts! I have never done this before, but I know that I need to hold myself accountable for the work I do and the effort I put into it!
So here goes nothing!
My current goals are:
Backsquat: 3 x 150kg
Deadlift: 1 x 200kg
Shoulder press: 1 x 90kg
Snatch: 90kg
Clean and jerk: 120kg
These are by no means impressive goals, but they are mine - you set yours:-) I do have a bunch of injuries, but that is beside the point - the question is if I will reach these goals?
At the same time as I want to achieve these goals I am going to try to maintain and possibly improve my met-con capacity, so you are not going to be reading a blog about a 6 month strength bias, and then some pathetic attempt to get moving again! Is this even possible? I have no clue but I am going to give it a try!
The big question is if I can actually do this without also adding some of my very personal opinions about CrossFit and training into the blog as well, and the answer is NO! I will most definitely be sharing my observations and thoughts on this blog!
Before I get started it is important to be perfectly clear about the fact that my opinions are mine, and mine alone, and do not in any way shape or form represent or reflect those of any person, company or organisation that I may, or may not be associated with!
Jeremiah 29:11
I honestly never thought I'd sit down and begin blogging again! I thought I had written my last blogpost, and loved the thought of not having to do it again! However I have come to realize that there are other ways to use this wonderful tool - so here I am again trying to blow some life back into a blog, that I thought was gone for good!
This is basically going to be about my WoD's and the work I am trying to do to get back in shape. I will take it even further than I have before and include some film and some pictures of my workouts! I have never done this before, but I know that I need to hold myself accountable for the work I do and the effort I put into it!
So here goes nothing!
My current goals are:
Backsquat: 3 x 150kg
Deadlift: 1 x 200kg
Shoulder press: 1 x 90kg
Snatch: 90kg
Clean and jerk: 120kg
These are by no means impressive goals, but they are mine - you set yours:-) I do have a bunch of injuries, but that is beside the point - the question is if I will reach these goals?
At the same time as I want to achieve these goals I am going to try to maintain and possibly improve my met-con capacity, so you are not going to be reading a blog about a 6 month strength bias, and then some pathetic attempt to get moving again! Is this even possible? I have no clue but I am going to give it a try!
The big question is if I can actually do this without also adding some of my very personal opinions about CrossFit and training into the blog as well, and the answer is NO! I will most definitely be sharing my observations and thoughts on this blog!
Before I get started it is important to be perfectly clear about the fact that my opinions are mine, and mine alone, and do not in any way shape or form represent or reflect those of any person, company or organisation that I may, or may not be associated with!
Jeremiah 29:11
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