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11 thoughts on “Fri, Jun 27th”

1. IT’S A TRAP!!!! DON’T FALL FOR IT!!!

2. playing computer games. Really tough with great metacon benefits.

   I was watching NFL total access last night and one of their segments was on conditioning and what the various teams are doing in their pre-season. The titans are doing a lot of kettlebell stuff, turkish get ups, swings etc. One of the guys was doing swings (with a 70lb KB), releasing it about chestlevel and catching it with the other hand. Their strength and conditioning coach said that almost every team are going back to old school strength training, abandoning machines and vogue new movements.

   Speaking of vogue new movements, anyone who uses a globogym seen the new cool thing for meatheads to do where they use barbell weights with handles in some sort of curl.

3. From Rip – I don’t do any pullups because I’m a gym owner and I’m required by law to have massive arms.

   Kyle – watch it or I will bust out “Just Plain Stupid”

4. What a shame no longer approving my comments ah well.. I take it all back what I said. Coach Glassman is indeed a fine physical speciman happy now hope so!

   How bout we organise a challenge match up? Say 3 months from now so we both have time to prepare. You can prep yourself by Crossfitting and I’ll use my own methods. We can decide on a venue and rules and what not. Lets do it in aid of charity or something. Lets see once and for all which system of conditioning is better for prepping a fighter for a fight eh?

5. Shane,

   How do you feel about gymnastic movements? Can you do a handstand? Handstand Push-Ups? Muscle Ups? Ring dips? What if your rowing technique sucked?

   The point I’m getting at, and seems to be enforced by CF, is that working on what you suck at has better development potential for you.

   To use you as an example, a wod reliant on double unders has much less of an impact on you in terms of cardiovascular/respiratory endurance, muscular strength/stamina, balance, coordination, etc than it does for someone who sucks at skipping.

   Agree/Disagree?

   Hopefully Will or Kyle can chime in this as well.

6. Balance, accuracy, agility, coordination, power, speed, flexibility and strength demanded and developed all by one movement? How’s that for a return on your training time?

   There’s no denying that you have to spend a lot of time learning them before the olympic lifts become a decent workout, but even apart from all the benefits of the movements in and of themselves, learning to do difficult and complex things is pretty useful, and the more of it you do, the easier is becomes to learn more difficult and complex things in the future.

   “Find that thing that is your weakness and make it your bitch” – Robb Wolf

7. I’d consider anything that stops me doing the workouts as RX’d to be a weak spot to be worked on.

   So, gymnastics and double-unders, basically.

   Re: the oly lifts. Yes, they take some investment, but I don’t think there’s a better way to actually get powerful (in the Rippetoe sense of the word, as opposed to just strong).

8. Shane,

   Different things are important to different folks but I personally spend the most time on what I feel are my greatest weaknesses for two reasons. First as Rauiri said, any weakness will keep you from getting the most benefit from each WOD. If you can only bang out 2 pullups at a time then Fran will never be the lung buster for you that it is for other folks. Second, my take on CF in general is a Jack of all trades, master of none. I’m not looking to set any OL or powerlifting records so if I feel my deadlift is enough to get me through most WOD’s but my handstand pushups suck (which they really do) I’ll focus on bringing the handstand pushups up and leave the deadlift work for later.

   It’s always hard to go less than 100% in order to focus on form or learn a new skill, but the good thing for those relatively new to CF is that you will be seeing gains pretty much no matter what you do, even if you’re not going 100% all the time so I wouldn’t worry too much about returns on workout time invested.

   So see what you feel is slowing you down (not to worry the WOD’s have a wonderful way of showing you exactly what that is) and work on it until it no longer slows you down. Then work on the next thing. Also, personally I have found that things that felt like I would never get the hang of ended up not taking very long at all to learn. I struggled with the OL a lot and then one day it just kind of clicked. I’m no pro, but at least now I know what I’m doing wrong.

   So what am I working on you may ask? Well, I’ve decided my snatch, clean, split jerk, OHS, muscle up, planche, front lever, l pullups, running (sprints and LSD), burpees, thrusters, double unders, handstand pushups and pistols could use a little work.

   Colm—my personal experience is that that better I get at a skill, the harder the WOD is. When we did the running and 50 pullups one it was the first time I could consistently string together multiple sets of 10 or more pullups and it was the first time I was gasping for air in a pullup centric WOD. I would guess double unders wreck Shane much more than I because he can bang out 50 in under a minute.

9. Shane,

   If you decide OL is you most glaring weakness then I would suggest coming in 10 minutes early, doing the Bergener warmup and then working on your form before the WOD. I’d say three times a week plus whatever is in the WOD’s is more than enough to really bring up the level of proficiency in a couple of months or less.

   There is a nice progression that Mike Bergener wrote in some of the old CFJ’s that I’m happy to print out for you and for the days he doesn’t have other obligations in the time before class, you’ve got access to a good coach as well

   Man, I’ve really been putting out some long posts, lately haven’t I?

10. “But if I train 3 times a week how long will it take me to make the progress in Oly?”

    One thing I would say is that bear in mind that the gym only opened in September so most of us have only been doing Oly lifts when they cropped up in the WODs since then. So I would expect that you’ll be seeing a marked improvement in your own Oly lifts in a matter of months?

    —

    Today I did:

    300 power cleans for time @ 40kg

    33 minutes

    Tried hard to get sub 30 minutes (I had 200 done at around 20 minutes) but it wasn’t to be. Conclusions: Maintain the hook grip religiously and don’t ever bend your arms on the way up if you want to be able to do things like hold a pen after trying this.

11. BTB Squats
    Amy: 15-12-11-12
    Rob: 15-16-15-16
    Shane O: 10-8-6-6

    WOD:
    Amy (swings first):
    33-20-29
    31-17-21
    35-17-30

    Rob (push ups first):
    38-22-14
    31-27-17
    23-30-11

    Shane O (push ups first):
    15-27-7
    7-22-6
    6-23-4