Workout of the Day:
Snatch
1-1-1
Clean & Jerk
1-1-1
Post loads to comments.
Ames getting spotted by Big Shane during Fight Gone Bad – her favourite workout. My, aren’t those great hoodies, everyone should be wearing one!
Olympic Lifting for the Growing Gymnast – Erika Pfennigwerth
Discussion on Gymnasticbodies.com
What hours do you want to train over Christmas? Will you be training Christmas week?
Last year we had a Christmas Eve workout at 11 and even had a Stephen’s Day workout. I’m happy to train people over the Christmas break, just let me know what days/times suit.
Ok, I’ve only been through the Olympic lifting article but it did raise an interesting question regarding the programming at CFI as of late.
It seems to me that at some point Colm started focusing on strength work and mixing it with shorter metcons as part of the same WOD. Then gymnastic progressions were added on a fairly regular basis, but now we seem to be back to the original straight-forward CF programming.
I’m wondering if this is by design based on the results of the two programming approaches attempted or just part of the ‘constantly varied’ in functional fitness. This all is of relative interest to me as I’ve swung pretty far back and forth in trying to design my own programming since breaking my toe (as you all have been witness to on these boards).
Now, what the heck is a piked salto tsukahara?
I’m free from the 22nd of December onwards. I’m gonna try and get down as much as I can to try and counteract my pickiness and choosiness. Plus I had a read of Gant Grimes’ Tabata experiment and I’m going to give that a lash for 12 weeks and CFI is the only place where I can do kipping pullups.
Oh and Kyle, your face is a piked salto tsukahara.
Right, I did a bunch of deadlifts and burpees last night, and today my biceps are sore. Anyone wanna try and figure that one out?
The killer set of 21s you did beforehand?
Stop clapping so hard at the top of the jump.
Well in the burpees you were probably doing a fairly energetic press up, thus extending your fore arm violently, and as such pulled your biceps tendon faster then recomended. Result: pulled biceps+soreness. Nothing like just having crammed all this stuff a couple of days ago.
Wait, think I figured it out. It’s mostly the left bicep, and I was alternate gripping the deadlifts. I must have had a bend in the forward-facing arm on account of all the confusion and swearing.
Speaking of deadlifts, I’m not sure if I’ll make it down tonight or not but I’d like to give Linda minus the cleans a try. Any suggestions on the name? I rather prefer two bars of severe incapaciation; or two bars of induced light coma.
Oh, just because I did Cindy last night and today I’m not feeling that bad at all I’ll share my dietary tips. After CrossFit I drank a bottle of lucozade orginial (important that its the original one) and a handful of giant fizzy cola bottles. I then got home and had the remainder of last nights mincemeat korma.
Now I didn’t blow the competition out of the water with my score (12) but I don’t feel too bad either. In contrast, Kyle ate 3 snickers bars last thursday and set a new PR. He also was still sore from Cindy last night (4 days of DOMS). What we can infer from this is two things.
Giant Fizzy Cola Bottles are damn tasty and worth the effort to find.
Snickers bars help with PR attempts but leave you very sore
Lucozade gives a mediocre performance but removes muscle soreness
Take that Dr. Sears and Robb Wolf.
Oh lord. I ruined my whole point there by saying I inferred two things then mentioning three. Bah.
We can probably further infer what the bottom right hand corners of you guys Healthy/Fuck Off plots would look like from this information too.
Arrgh… Well this was a frustrating evening. Knew the snatches were going south when I failed on 60kg when I was aiming to set a PB of 70kg or so. Seeing as I was powersnatching 60kg recently and have hit 65kg on snatches previously I wrote this off as one of those days, couldn’t concentrate.
Did Cindy at Colm’s urging, and got 13 rounds + 5 pull-ups. Not stellar either. I’ve come up with many good excuses since then.
Ruairi: 60(f)-60(f)
Deirdre: 22.5-25-30(f)/30(tf)-35-35(tf)
Amy: 22.5(f)-20(f)
Scott: 30-35-40/55(tf)-55(tf)-55
Pixie: 30-40-45(f)-55-60-70
All power snatches/cleans, which leads me to believe that we need more work on our third pull and strength at the bottom of the front/overhead squat positions.
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