"your mind can make you train, your body can create power, but only your heart can make you a champion" -Joe Newton
Tuesday, August 10, 2010
Wednesday 11 August 2010
Rest Day
* Please post to comments which workouts you are best at. For me it would be something short and heavy or bodyweight and heavy lift. So something like Diane, 1:56 is my PR. I want to know what everyone excels at.
I wouldn't say I excel, but I feel most comfortable with the workouts that are more skill biased. I like to do double-unders, pistols, MUs, high rep o-lifts, ect. I think that when you get really tired falling back on good technique will help you finish rough workouts where there is a high chance for rep failure. So I practice a lot of the more difficult skills.
1RM PULLUP: +105lbs 1RM BENCH: 245lbs Did bench alternating after pull ups, already did a bench powerlifting workup this week based on 90% of 255 as a guess, I have a exceeded all rep targets on this plan for 2 weeks. So, considering this and all the other overhead stuff I did this week makes my guess pretty much correct. This is my 5th day in a row with no rest. Followed this with 5-5-5-5-3-1 Dead Lift and 5 rounds of: 10 DL@225/50 double unders.
AJ- You are exactly correct on your comments yesterday on the shoulder and imbalances. Before CrossFit I was a regular bench presser with best lifts ranging from 265-330 depending on body weight and the type of training cycle I was on...usually some "put 50 pounds on your bench" program...but mostly averaging 260 at body weights ranging from 155-195. My pullup weight was around +50 over body weight. Obviously I had shoulder pain, and even got a steriod shot once...when I was less educated. After a couple years of CrossFit and an average Body weight of 170-175, I could bench 285 easilywithout every training the bench press with more than bodyweight....the only time I did it was on Lynne or Linda. Then I diverged from CrossFit into exclusively Olympic Lifting. Now my pull up strength has stayed the same as it was as when I was doing crossfit, but my bench is way down. But I can still do pullups all day long... My oly lifts, though technique has improved drastically, have stalled at the level they were at when I was doing CrossFit. And...guess what, my shoulders hurt like f'n hell...KENT! Normally the fix is sub-scapularis and Terres massage, and of all things kettlebell work and lighter load crossfit....imagine that. Bottom line, I have reversed my imbalance from front to rear. Multi-modal crossfit training kept me balanced, fast, AND STRONG. Oh yeah, my deadlift is way down too and I can't run more than about 800m at any decent speed.I am returning to CrossFit, with no worries of it being at the expense of my lifting. Even though I may not be following exactly, your programming is on the mark
my all time favorite wod is "six shooter". it's very intense and in the mid-range pathway which i think i think is my best pathway. however i'm getting to where i enjoy the quick, short wods much more these days.
i like anything heavy. my best left is my OHS. i also love explosive movements like oly lifts, box jumps, wall balls, and thrusters... anything where you can engage your hips. i honestly like running 400s. i think they're fum in a sick twisted sort of way... not like that the crap from yesterday. ha.
Sorry to post this twice but I meant to post it today not on yesterdays post... AJ, just saw your pointer on my max snatch, thanks for the advice, I will focus on that. You will be back this year right? And BTW this looks like a great blog to follow! Keep up the hard work and hope to see you next year!
Hey Aj,
ReplyDeleteJust wanted to see how your training is going, and how the ankle is doing?
Kick ass job at the games man. CF FT Bragg did outstanding.
I'm done with the Army training and back hitting it seriously at the gym. Would love to stop by for a visit or train with you at any locale.
Good luck with the studies and see you soon!
REST!!!! Golly i was hoping for a 10k today.
ReplyDeletei like fran 2:26 even though i hate running i like Nicole 7 rounds 130 pull ups
ReplyDeleteI wouldn't say I excel, but I feel most comfortable with the workouts that are more skill biased. I like to do double-unders, pistols, MUs, high rep o-lifts, ect. I think that when you get really tired falling back on good technique will help you finish rough workouts where there is a high chance for rep failure. So I practice a lot of the more difficult skills.
ReplyDeleteTrying to catch up:
ReplyDelete1RM PULLUP: +105lbs
1RM BENCH: 245lbs
Did bench alternating after pull ups, already did a bench powerlifting workup this week based on 90% of 255 as a guess, I have a exceeded all rep targets on this plan for 2 weeks. So, considering this and all the other overhead stuff I did this week makes my guess pretty much correct. This is my 5th day in a row with no rest.
Followed this with 5-5-5-5-3-1 Dead Lift and 5 rounds of: 10 DL@225/50 double unders.
Time on DL/DU-11:29
ReplyDeleteAJ- You are exactly correct on your comments yesterday on the shoulder and imbalances. Before CrossFit I was a regular bench presser with best lifts ranging from 265-330 depending on body weight and the type of training cycle I was on...usually some "put 50 pounds on your bench" program...but mostly averaging 260 at body weights ranging from 155-195. My pullup weight was around +50 over body weight. Obviously I had shoulder pain, and even got a steriod shot once...when I was less educated. After a couple years of CrossFit and an average Body weight of 170-175, I could bench 285 easilywithout every training the bench press with more than bodyweight....the only time I did it was on Lynne or Linda. Then I diverged from CrossFit into exclusively Olympic Lifting. Now my pull up strength has stayed the same as it was as when I was doing crossfit, but my bench is way down. But I can still do pullups all day long... My oly lifts, though technique has improved drastically, have stalled at the level they were at when I was doing CrossFit. And...guess what, my shoulders hurt like f'n hell...KENT! Normally the fix is sub-scapularis and Terres massage, and of all things kettlebell work and lighter load crossfit....imagine that. Bottom line, I have reversed my imbalance from front to rear. Multi-modal crossfit training kept me balanced, fast, AND STRONG. Oh yeah, my deadlift is way down too and I can't run more than about 800m at any decent speed.I am returning to CrossFit, with no worries of it being at the expense of my lifting.
Even though I may not be following exactly, your programming is on the mark
Favorite WODS: short and heavy of course. GRACE. Diane, Elizabeth/Deadlifts/Box Jumps
ReplyDeletemy all time favorite wod is "six shooter". it's very intense and in the mid-range pathway which i think i think is my best pathway. however i'm getting to where i enjoy the quick, short wods much more these days.
ReplyDeletei like anything heavy. my best left is my OHS. i also love explosive movements like oly lifts, box jumps, wall balls, and thrusters... anything where you can engage your hips. i honestly like running 400s. i think they're fum in a sick twisted sort of way... not like that the crap from yesterday. ha.
Sorry to post this twice but I meant to post it today not on yesterdays post... AJ, just saw your pointer on my max snatch, thanks for the advice, I will focus on that. You will be back this year right?
ReplyDeleteAnd BTW this looks like a great blog to follow! Keep up the hard work and hope to see you next year!