Today, Jeremy and I worked on the Clean & Jerk form.
It seems that the biggest obstacle is getting away from the strict shoulder press. Recruiting the hip drive and getting under the bar seem to be counter-intuitive. However, we found that the idea of creating more power with good C&J form is accurate.
I was able to get a PR of 205#. It was on my third try, but because my form improved, I hit it. It was motivating. Once we get the C&J down a bit more, we will work on the Snatch.
Nathan showed up also and I put him to the following:
AMRAP 20
with a 35# KB
3 left C&J
3 right C&J
6 swings
9 SDLHP
Unfortunately, the amount of rounds was lost in the excitement. He wasn't huffin' and puffin', however, so I know he could have done more.
Thursday, January 8, 2009
Wednesday, January 7, 2009
DO NOT QUIT!!!
Please read this knowing that I think it is a little sappy. It's a bit overstated and the cheesy paraphrases from "manly movies" are a bit uncomfortable. However, there are some good thoughts here and the spirit of what is written should be important to all of us. It was written by Jon Gilson of Again Faster.
"In the bottom of a clean, quads burning, you’ll want to quit. Pulling deadlifts, the skin on your hands tearing, you’ll want to quit. Your body protesting, crying for relief as your veins pump waste, you’ll want to quit.Your mind will scream from its high perch, commanding you to stop, lest you break, crash, and burn. Feeling the outer limits of your capabilities, it will hit every physical and emotional alarm in the arsenal, rocketing pain, misery, and doubt into your thoughts.It would be easy to give in to the hot rush of your brain’s emergency brake. To drop the bar. To get off the rings. To let your knees collapse as panic breaths heave through your chest.
Don’t. Superhuman performance is separated from mere fitness by the undeniable need to persist, to never give up. Those who achieve are resilient. Standing when you want to fall, punching when you want to tap out, and running when you want to walk are the necessities of elite athleticism.
High intensity compound movement, performed with moderate loads, will bring you face-to-face with this crux—quit or continue—faster than anything else on earth. Unique in its ability to elicit pain, this combination of distance and weight will expose your character with every repetition.When the knurling scrapes your shins, and your traps bunch into knots, you’ll make a decision, one that will affect every aspect of your life. Give in to the agony, and you will always give in. Cave to demands that crush you, and you’ll always cave. Roll to the floor, and you’ll always exist beneath those who choose to stand.Remember that the walls of the gym are nothing more than physical barriers, meant only to separate us from the elements. What you do within those walls will echo in your daily life, and you would do well to choose your actions wisely.Push for one more repetition. Live through one more pull. Get to your feet one more time. This decision will accumulate momentum with each iteration, and you will move into the realm of greatness. Like a boulder rolling downhill, you will become unstoppable, undeterred by the falsehoods of your weak mind.
Next time the demons of hardship come rushing forward, push them back. When your muscles bellow for relief, carry on, and smile at the sting. You will become more than an athlete, and you will be amazing."
"In the bottom of a clean, quads burning, you’ll want to quit. Pulling deadlifts, the skin on your hands tearing, you’ll want to quit. Your body protesting, crying for relief as your veins pump waste, you’ll want to quit.Your mind will scream from its high perch, commanding you to stop, lest you break, crash, and burn. Feeling the outer limits of your capabilities, it will hit every physical and emotional alarm in the arsenal, rocketing pain, misery, and doubt into your thoughts.It would be easy to give in to the hot rush of your brain’s emergency brake. To drop the bar. To get off the rings. To let your knees collapse as panic breaths heave through your chest.
Don’t. Superhuman performance is separated from mere fitness by the undeniable need to persist, to never give up. Those who achieve are resilient. Standing when you want to fall, punching when you want to tap out, and running when you want to walk are the necessities of elite athleticism.
High intensity compound movement, performed with moderate loads, will bring you face-to-face with this crux—quit or continue—faster than anything else on earth. Unique in its ability to elicit pain, this combination of distance and weight will expose your character with every repetition.When the knurling scrapes your shins, and your traps bunch into knots, you’ll make a decision, one that will affect every aspect of your life. Give in to the agony, and you will always give in. Cave to demands that crush you, and you’ll always cave. Roll to the floor, and you’ll always exist beneath those who choose to stand.Remember that the walls of the gym are nothing more than physical barriers, meant only to separate us from the elements. What you do within those walls will echo in your daily life, and you would do well to choose your actions wisely.Push for one more repetition. Live through one more pull. Get to your feet one more time. This decision will accumulate momentum with each iteration, and you will move into the realm of greatness. Like a boulder rolling downhill, you will become unstoppable, undeterred by the falsehoods of your weak mind.
Next time the demons of hardship come rushing forward, push them back. When your muscles bellow for relief, carry on, and smile at the sting. You will become more than an athlete, and you will be amazing."
Today's Workout - 01.07.09
Today we focused on the complementing posterior and anterior chains.
We tackled . . .
50 35# KB Swings
50 Sledgehammer to tire
5 rounds
The sledgehammer part of it was 25 each side, per round. Also, no sliding the hand up the sledge handle. The hands had to be together at the end of the handle . . . no choking up during the workout.
My time was 23:50.
We tackled . . .
50 35# KB Swings
50 Sledgehammer to tire
5 rounds
The sledgehammer part of it was 25 each side, per round. Also, no sliding the hand up the sledge handle. The hands had to be together at the end of the handle . . . no choking up during the workout.
My time was 23:50.
Tuesday, January 6, 2009
Today's Workout - 01.06.09
Today we stole (but modified) another one from CrossFit.
We did 1/2 Angie, which was . . .
50 pull-ups
50 push-ups
50 sit-ups
50 squats
Again, the goal was INTENSITY. Drill it out, no stopping, short rests.
My time was 11:43. When we did this before, we substituted recline rows for the pull-ups. This time I subbed Jumping Pull-ups and did worse. My time last April was 10:38.
What does this mean? At least a couple of things . . . First, my diet is absolutely HORRIBLE right now. I know this has a TON to do with my production. Another piece is CONSISTENCY. I have been the most consistent, but that means nothing. I need to pick a schedule and do it, come what may. Another piece is what we are going to be working on as a group, INTENSITY. I know for a fact that I can ramp it up.
I am going to think about these three pieces quite a bit this week. Diet, consistency and intensity. Do I want it or don't I?
We did 1/2 Angie, which was . . .
50 pull-ups
50 push-ups
50 sit-ups
50 squats
Again, the goal was INTENSITY. Drill it out, no stopping, short rests.
My time was 11:43. When we did this before, we substituted recline rows for the pull-ups. This time I subbed Jumping Pull-ups and did worse. My time last April was 10:38.
What does this mean? At least a couple of things . . . First, my diet is absolutely HORRIBLE right now. I know this has a TON to do with my production. Another piece is CONSISTENCY. I have been the most consistent, but that means nothing. I need to pick a schedule and do it, come what may. Another piece is what we are going to be working on as a group, INTENSITY. I know for a fact that I can ramp it up.
I am going to think about these three pieces quite a bit this week. Diet, consistency and intensity. Do I want it or don't I?
Today's Workout - 01.05.09
Today was a short one, but helped us to focus on INTENSITY.
We did CrossFit's Grace which is . . .
30 - 135# Clean & Jerks for time
Times will be posted to comments.
My time was 4:40, if I remember correctly (maybe 4:49?).
We did CrossFit's Grace which is . . .
30 - 135# Clean & Jerks for time
Times will be posted to comments.
My time was 4:40, if I remember correctly (maybe 4:49?).
Sunday, January 4, 2009
Today's Workout - 01.02.09
Today's prescription was the following:
35# Kettlebell Circuit
Clean & Jerk Left
Clean & Jerk Right
Snatch Left
Snatch Right
Swings
5 Rounds for time.
Jeremy was the only athlete to participate and he completed 5 rounds of 10 in only 20:08. Great job, Jeremy!
35# Kettlebell Circuit
Clean & Jerk Left
Clean & Jerk Right
Snatch Left
Snatch Right
Swings
5 Rounds for time.
Jeremy was the only athlete to participate and he completed 5 rounds of 10 in only 20:08. Great job, Jeremy!
Friday, January 2, 2009
Today's Workout - 01.01.09
Today we revisited the dreaded Pyramid of Dumbbells.
Push Press each weight 10x . . . all the way up the pyramid and all the way down . . . no stopping, for time.
After all is said and done, we did a total of 190 presses with 10,000 pounds!!
It's not often one can say that he pressed 10K pounds, but we did!
Times:
Taza - 13:56
Jeremy - 20:29
Cody - 29:14
Push Press each weight 10x . . . all the way up the pyramid and all the way down . . . no stopping, for time.
After all is said and done, we did a total of 190 presses with 10,000 pounds!!
It's not often one can say that he pressed 10K pounds, but we did!
Times:
Taza - 13:56
Jeremy - 20:29
Cody - 29:14
Subscribe to:
Posts (Atom)