Some excellent insight from coach Winchester. The biggest source of plateau’s is ego. Checking the ego at the door and gaining true focus on your goal for the day, week, month, year, 5 years will change your view of what needs to be accomplished and how. Listen to your coach, stick to your program, put your head down and train.
Every time I think I’m smart I seem to learn something paradigm altering (or re-learn something paradigm altering) that humbles me into realizing that smart people are that way because they pursue knowledge unceasingly.
The fantastic CrossFit gym’s in Columbus, OH came together to create Friday Night Lights for people to come together and compete in the CF Open. By forcing myself to adhere to this so I can get validated scores in the Open it has opened my eyes once more to how competition is the panacea for so much in life. It clears away all and brings a singularity of focus that only so few will every truly know. Tonight for 12 minutes I suffered with happiness. Knowing that I was we’ll outside my comfort zone yet I was feeling good and moving with quality, and measured determination. I felt unstoppable. Not every contest goes so well or ends in a podium finish but that simply means compete more. I still believe that training & testing (competing is equivalent to testing) should happen at different intensity levels, however a solid schedule of competition will make a person suck less no matter what. You will note that “sucking less” is a relative term and that it implies individualism. A pro athlete can suck less, it’s just another way of saying improve.
CrossFit Games Open WOD 13.3
12 minute cap
150 wallball (20lb med ball to 10′ target)
90 double unders
30 muscle ups
My goal was to get at least 1 muscle up but time simply did not allow.
If you live in Cbus you should first buy this shirt from tbidness.com
and then check out each of these gyms because they deserve the recognition.
Get after it!
Tags: deadlift, muscle ups, Outlaw
Not going to get super deep today, or for that matter during the CrossFit Open because this time is about head down, train hard, push yourself outside the comfort zone, shut your mouth training. Continue reading because it’s good for your brain…
It sounds so innocuous “every minute on the minute”, yet it is a fantastic protocol for lifting heavy and still maintaining form. Today’s Outlaw Way programming was a mix of EMOM and a 2 minute max effort snatch to test efficiency of movement. I scored 13 total reps at 80% of a 1RM snatch (currently 140lb) and it felt good, but it was tough.
If you haven’t heard the CrossFit Open is upon us and though I won’t make it to the games I thought this would be a good way to compete and test my metal. There comes a time when you have to harden up and be a man (or woman if you’re a female).
Scores so far:
13.1 – 102. I wanted a 101 so the extra snatch I got at 135lbs (96.4% of my 1RM) was a nice treat.
13.2 – 210. The only way to describe 13.2 is a saying we use when motocross trail riding, “when in doubt, throttle out!”
Conditioning for today was CrossFit.com’s WOD:
Complete as many rounds as possible in 18 minutes of:
Run 200 meters
275 pound Deadlift, 9 reps
6 Burpee bar muscle-ups
I scaled the deadlifts to 225lbs and did ring muscle ups.
Score: 3 rounds + 200m + 9DL’s + 1MU
As always, GET AFTER IT.
Starting from today I am going to be adding in more gymnastics progressions practice to my training. Outside of being immensely difficult being able to do handstand walks and presses to handstand amongst other skills just seems like a bunch of fun. I'll be getting my programming for this from Gwod. Here is todays practice:
Then I’ll be moving on to Olympic lifts, and some Strongman. Spread thin? I don’t care because I’m getting better, stronger, faster and more importantly having fun.
Getting after it!
Here’s a quick doozie of a paleo lunch.
Toss some brussel sprouts (my current paleo favorite!) and kale in a hot wok with some oil and toss a bit. Then add some water and a lid. The pork chops can go in the oven at 425 for 10 minutes as they are kind of thick. Keep an eye on the wok, toss and add water if needed. Also I turned the heat down on the veggies after 5 minutes. PUT IN YOUR FACE & ENJOY!
Get after it…
Here is the great thing about the plethora of Crossfit gyms and websites, if you put some of them in your RSS feed reader you get inundated with motivation. You see that people are training today regardless of how you might be feeling. Hungover? Who cares go get after it. Didn’t get enough sleep? Not a problem, someone out there is being more awesome than you so if you want to keep up get moving.
Time for me to go train…
In my TBidness “work it” shirt no less.
Tags: Johnnie Boy, Motivation, push press
Goals, goals, goals… we hear about them all the time and why we should set them, and how good they are for us. This isn’t the post for me to go into how goals help us rank and prioritize just about everything or that through this mechanism most successful people derive their success indirectly because of its effects on time management. No, today is about feeling unmotivated and having a marathon rapidly closing in on my schedule so what was I able to accomplish? Well I smashed a training session when I otherwise would not have.
Here is another motivator pictured above. I have a small apartment so coming downstairs entails being in the constant presence of a squat rack, C2 rower, medicine balls, 24″ box, bumper plates et. al. It might sound silly but even putting that picture up on the fridge can help when your executing caloric restriction (what Americans commonly and mistakenly refer to as dieting, look up the definition of the word DIET and you see nothing in relation to restricting/reducing calorie intake). Oh and remember these goals just might make you look better naked… Just saying…
Todays programming in part by Outlaw Way
10 min AMRAP
15 push press 115#
Score: 2 rounds + 400m
This was after 15 minutes of mobility work, some rope skipping and 3 sets of back squats at 135.
Getting after it, motivated or not. Funny how more often than not just getting started will kick you bum right into gear. Good on ya.
Tags: Quick paleo lunch
2 pork chops
2 handfuls of sauerkraut.
Put the chops into a skillet seasoned the way you like. I cooked mine for maybe 8-10 minutes on high-medium heat. Toss the sauerkraut in with the chops for a few minutes and add some pepper. DONE. EAT.
Get. After. It. Eating this way is fast & easy and it will let your gut heal. Try it for 30 days and see if it works? Do you look better naked? I bet you do! Ha!
Have fun kids,
Pork chop seasoned with chili powder, sea salt and black pepper. 8 minutes in a cast iron skillet at 415 degrees.
1.5 cups of collard greens and 3 red/yellow sweet peppers sautéed in coconut oil. Get them going then add some water to the pan and cover for 5 minutes.
Super good, and super fast. Get after it.
So it has been a hot minute between posts. Well as it is I am rather busy, however that is no excuse what with the advent of iPhones and iPads and what not. During my hiatus I was on the quest to find the holy grail of programing and in this journey as in Percival’s I believe I have found it (or the closest approximation to date). A huge concern of mine has always been that I lack raw explosivity and overall strength but I have been training long enough that simple linear progression tops out fairly quickly. That’s actually a BS excuse, it’s more likely that after this much exposure to Crossfit I simply want to have my cake and eat it too. The even bigger problem is seeing that others are having their cake and eating it too so I think that we are beginning to see a complete shit in the outlook on capacity and strength. I digress.
Enter programming from Outlaw Crossfit or more importantly The Outlaw Way (warning, if you don’t like offensive language please DO NOT view the Outlaw Way) where coach Rudy delivers relentlessly awesome programming that is periodized’ish and utilizes his take on the limited conjugate method. This is what economists call creative destruction i.e. Crossfit revolutionized fitness and work capacity and this is another albeit less ground breaking revolution inside that.My Oly numbers are climbing and I am super happy about that! Let me reiterate, DO NOT view The outlaw way unless you are ok with utterly offensive language. The people at Outlaw clearly compete, WIN, train hard and are proud of that as I often am in my running. Compete to get better, get better to win, WIN to be awesome, be AWESOME because that in and of itself is a worthy thing. Goals are meant to utterly demoralized and crushed. you may disagree but this is my blog and I don’t care . Now an overview of today and a PR on the snatch balance brought to FBP by Outlaw.
1.) 7×2 vertical snatch (pulled from hip height on my rack as I don’t have jerk blocks [google it] just yet)
2a.) 4×3 halting snatch deadlift (60 seconds rest rotating between 2a and 2b)
2b.) (they programmed drop snatch, I did snatch balances so sue me)
4×3 snatch balance
(I mixed up some of there programming with my own, again they can sue me)
1a.) 5×3 high bar back squat (again 60 seconds rest rotating between a and b)
1b.) 5×3 strict muscle ups (this is the first time I have nailed 3 MU’s with a full extension at the bottom including ring turn out, AWESOME)
Did 2 rounds of:
50 double unders + 10 push jerk’s @115lbs
rest 30 seconds
max effort ring C2B pull ups (I hit 10)
time: my watch is at my house and I am at the cafe so maybe I’ll update this post, and maybe I won’t…
Getting after it.