I quite like the KB Snatch!!!
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Originally posted by LuckyLloyd View Post*Shrugs*This may or may not be an original thought of my own.
All efforts were made to make this thought original but with the abundance of thoughts in the world the originality of this thought cannot be guaranteed.
The author is not liable for any issue arising from the platitudinous nature of this post.
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Originally posted by Theresa View PostHa. Nah just one of those personal preferences I guess. I like Cleans as well, I dislike pull ups and benching. Suppose everyone has their preferred movement, key I guess is not letting them become a weakness.
CFI never program the sumo deadlift high pull for example, with good reason - and won't allow rebounding back up on box jumps."Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes
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Originally posted by LuckyLloyd View PostIt just seems like such a precise high skill movement where getting certain aspects wrong (not hip snapping correctly or punching through and catching right) involves hurting yourself! Seems like programming should avoid it on that basis alone.
CFI never program the sumo deadlift high pull for example, with good reason - and won't allow rebounding back up on box jumps.
Looks like your killing it anyway so dont sweat the hard things, get stuck in. Its done well for you so far!This may or may not be an original thought of my own.
All efforts were made to make this thought original but with the abundance of thoughts in the world the originality of this thought cannot be guaranteed.
The author is not liable for any issue arising from the platitudinous nature of this post.
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Originally posted by Theresa View PostLooks like your killing it anyway so dont sweat the hard things, get stuck in. Its done well for you so far!"Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes
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I'd be a fan of KettleBell snatches too. Hoping to work up to 100 reps @ 24kg in 5 mins.
It's a pretty awkward movement, but done well its a pretty efficient way to getting the weight overhead imo. Same idea with olympic snatch and clean really, awkward as hell but once you get the technique down you can lift far more that way.
I've no idea how CF teach Kettlebell snatches. But I found concentrating on the movement in and out of the lockout, and minimising the length of travel made them flow much better. Drop into a quarter squat to reduce the height at which you catch it if you need to.
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Originally posted by LuckyLloyd View PostYeah, I think the KB Snatch is the first movement I've seen that I think is a load of pure Crossfit bollocks.
Sounds like you just want to lift shit and not do the fancy things. I know that feeling. Like is it really worth the effort learning that when you could be doing a compound lift instead? I dunno.
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Originally posted by Lurker23 View PostGenuine LOL.
Sounds like you just want to lift shit and not do the fancy things. I know that feeling. Like is it really worth the effort learning that when you could be doing a compound lift instead? I dunno.
Though I can totally see the merit to spending time on the Olympic Lifts - getting better at them will mean you're moving far more efficiently and explosively so they're well worth it.
I mean, I couldn't complain about the instruction on it. We got a very clear video and during the metcon Will broke down the movement for me and got me to doing a few properly. I'll just have to get on with them when they're programmed again."Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes
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Workout 34, Saturday 30th 11:00am
Drank all the drink yesterday, stinking hangover this morning.
Warmup
Foam rolling
Light rowing
Stretching
Scap prehab stuff
Strength Movement
Establish a 1RM Power Clean and Push Jerk
40kgs
42.5kgs
45kgs
47.5kgs
50kgs
52.5kgs
55kgs
57.5kgs
Never in danger of missing one but time ran out.
Metcon
Baseline Retest:
Row 500 metres
40 Air Squats
30 Sit Ups
20 Push Ups
10 Pull Ups (Black Band, slot 14)
Originally posted by 26th JanuaryStruggled through in 12 mins 36 seconds.Originally posted by 23rd February10 minutes and 35 seconds today so a decent enough improvement over the four weeks
Been told to go to Green Band, slot 10 for the pull ups going forward and start working from there."Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes
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Originally posted by LuckyLloyd View PostCheers Ian, hope you're well
Haven't been weighing myself! Just focussing on eating better and consistently applying myself at training. Belt is a notch tighter and I've noticed a small amount of upper body adaptation but there's no point worrying about the scales as of yet imo.Looking for full or part time poker and betting writers. PM if interested.
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Workout 35, Monday 1st 10:00am
Warmup
Foam rolling
Stretching
10 Minutes: Every even minute: 3 Push Ups; Every odd minute: 3 kettlebell snatches for both arms
Skill Movement
Every 30 seconds for 4 minutes:
1 Power Snatch @ 45kgs
Then, when the clock hits 5:00-
3:00 to complete:
3 X ME UB (unbroken) Power Snatches @ 40kgs
*Notes: The ME UB Power Snatches are basically UB touch and go reps. Score is the total of all 3 sets, within the 3:00 cap.
Coach did not like this.
'How are you going to learn to touch and go snatch if you don't practice it?' Why the fuck do I need to worry about touch and go snatches at this stage? I'm struggling to learn and achieve consistency with an incredibly technical movement and it's hard enough for me to do them with full reset at the moment. Seems totally reasonable that I was unwilling to compromise my form / safety for what was programmed today. During the demo there was some bollocks about how this is an important element of competitive crossfit. What do I care about competitive crossfit at this stage?
Meh, some will disagree here obviously but not buying what is on sale for this one. Seems very inconsistent to preach 'good form and movement is the priority' then program a movement variation where form is highly likely to break down and expect everyone to just do it.
Metcon
20 Minute Cap:
3 Rounds of:
500 Metres Row
21 Kettlebell Swings @ 24kgs
12 Ring Rows"Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes
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Originally posted by ianmc38 View PostGood man LLoyd. Keep up the good work!Originally posted by Mellor View PostNice job with the baseline workout.
The work you are putting in is obviously showing.
That said, I'm definitely beginning to think that some of the Crossfit stuff is actually counter to my basic goals. I just want to get generally fitter, stronger and more flexible (generally healthier really). I'd be more than happy to be going up and doing the simpler less technical movements consistently. The skill stuff leaves me very cold. At present, programming is built around the idea that the 'crossfit season' is on. Now, I've yet to receive my knee friendly scheduling for the rest of the week but some of what is programmed this week doesn't appeal frankly:
15 minute AMRAP of:
50 Double-Unders
12 Toes-to-Bar
3 Wall Walk
Meh, learning how to do a range of stuff and what I like / don't like or what works / doesn't work for me over the course of the year will be invaluable."Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes
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Jaysus I was grumpy yesterday eh?
Workout 36, Tuesday 2nd 18:30pm
Warmup
Foam Rolling
Static stretching
Leg Swings
Lots of dynamic stretching
Strength Movement
Top Pull Deadlifts
2 @ Bar
2 @ 60kgs
2 @ 70kgs
2 @ 80kgs
5 x 5 @ 92.5kgs (Will, tongue firmly in cheek: '2.5kgs every week and you'll have 130kgs added in a year' )
Grip felt stronger this week. Dropped it from the top after the last rep of the fifth set (i.e. didn't hold on to get it racked) but otherwise held on much better. Find these very tough but it's a great movement.
Metcon
15 minute AMRAP of:
35 Situps
12 Pendlay Rows @ 50kgs
3 Wall Walks
Very enjoyable workout, pretty wiped after though.Last edited by LuckyLloyd; 09-04-13, 19:24."Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes
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Workout 37, Wednesday 3rd 18:30pm
Wednesdays, sigh. Always requires the big heart.
Warmup
Foam rolling
Stretching
Light Rowing
Leg Swings
Wall Slides
Dynamic Stretching
Skill Movement
7 of Two Hang Power Cleans + 1 Push Jerk
Bar
40kgs
42.5kgs
45kgs
47.5kgs
50kgs
52.5kgs x 2 (Push Jerk was poor on this one so repeated it)
Coach reckons my Push Jerk is generally coming along a lot better. Getting the timing of the movement straighter in my own head.
Metcon
20 minute cap:
3 Rounds of:
15 Push Ups
15 Kettlebell Swings @ 24kgs
15 Pull-ups
I'll see what 13.5 (the last Crossfit Open workout) will be tomorrow morning and I'll attempt it if it's in anyway knee friendly. Otherwise, couple of days rest before Saturday morning.Last edited by LuckyLloyd; 10-04-13, 19:33."Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes
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Originally posted by LuckyLloyd View PostI'll see what 13.5 (the last Crossfit Open workout) will be tomorrow morning and I'll attempt it if it's in anyway knee friendly. Otherwise, couple of days rest before Saturday morning.
All the usual spiel, "first time ever", "push through the pain barrier", etc.
Starts in an hour, live feed will be here games.crossfit.com
I'm getting a little sucked in by the hype.
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Originally posted by Mellor View PostThere's some serious hype around this event announcement. They announcing it in front of a stadium crowd (who bought tickets ) and the top few guys will go head to head then and there.
All the usual spiel, "first time ever", "push through the pain barrier", etc.
Starts in an hour, live feed will be here games.crossfit.com
I'm getting a little sucked in by the hype.
They announced all of the Open events in this fashion. Crossfit does seem to be very good at self promotion: the participation levels speak for themselves.
As it is, I won't be giving it a shot myself. Thrusters are not knee friendly."Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes
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Masterclass in self promotion. I'm really split on the whole spectacle really.
On one hand, I enjoy the competition at the top, the events,a few guys going at it in the final etc. very much reminds me if Worlds Strongest Man, only based on conditioning and strength.
On the other, it bugs me when they say "fittest man on earth". There's 1000s of elite athletes who dont compete - unlike WSM where the competitors are likely the strongest men in the world.
I know this is just promotion, but it filters down and people claim to be Ireland's 3rd fittest person etc.
Have you done "Fran" yet? Very similar to 13.5.
I might give it a shot next week, no chance of completing 3 rounds though.
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Friday 5th, 15:00pm
At a loose end so dropped into the Swan Leisure Center in Rathmines. €6 to train, gym has a power rack, bench and a spare barbell with decent enough floor space. Good value and was quiet.
Strength
Bench Press:
8 @ bar
5 @ 50kgs
5 @ 60kgs
5 @ 70kgs
3 x 5 @ 75kgs
Overhead Press:
5 @ bar
5 @ 40kgs
5 @ 42.5kgs
3 x 5 @ 45kgs
Pendlay Row:
8 @ 50kgs
3 x 8 @ 55kgs
Skill
5 x 3 Hang Cleans + 1 Push Jerk @ 50kgs
Light messing around really. Quite satisfying to be able to do cleans and jerks in the land of the bicep curl I must admit. Push Jerk is definitely something that I understand. Hopefully the other Olympic things will come with time."Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes
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Originally posted by Mellor View PostMasterclass in self promotion. I'm really split on the whole spectacle really.
On one hand, I enjoy the competition at the top, the events,a few guys going at it in the final etc. very much reminds me if Worlds Strongest Man, only based on conditioning and strength.
On the other, it bugs me when they say "fittest man on earth". There's 1000s of elite athletes who dont compete - unlike WSM where the competitors are likely the strongest men in the world.
I know this is just promotion, but it filters down and people claim to be Ireland's 3rd fittest person etc.
Have you done "Fran" yet? Very similar to 13.5.
I might give it a shot next week, no chance of completing 3 rounds though.
Have avoided Fran up to now and am not unhappy about that. Looks brutal."Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes
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Workout 38, Saturday 6th 11:00am
Warmup
Light rowing
Dynamic Stretching
Wall Slides
Strength Movement
EMOM for 14 minutes alternating:
1a) 1 Hang Power Snatch @ 40kgs
1b) 3 Deadlifts @ 105kgs
Interesting way to do strength work.
Metcon
4 Rounds:
20 Seconds Max Effort Kettlebell Swings @24kgs, 10 Seconds rest
-then (no rest)-
4 Rounds
20 Seconds Max Effort Dumbell Push Press @15kgs each dumbell, 10 Seconds rest
-then (no rest)-
2 Rounds
20 Seconds Max Effort KB Swing @24kgs, 10 Seconds rest
-then (no rest)-
2 Rounds
20 Seconds Max Effort Dumbell Push Press @15kgs each dumbell, 10 Seconds rest"Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes
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Workout 39, Tuesday 9th 18:30pm
Warmup
Leg Swings
Stretching
Strength Movement
Top Pull Deadlifts
2 @ Bar
2 @ 60kgs
2 @ 80kgs
1 @ 90kgs
5 x 5 @ 95kgs
Grip better again. Next week is a 1 rep max Squat test for everyone. Might ask if I can find out where my Deadlift is instead, we'll see.
Metcon
1 min Max Effort Kettlebell Swings @ 24kg
*Rest 1 minute.
3 min AMRAP of:
7 Power Cleans @ 45kg
7 Pushups
7 V-ups
*Rest 1 minute.
1 min ME KBS @ 24Kg
*Rest 1 minute.
3 min AMRAP of:
7 Power Cleans @ 40kg
7 Push Presses @ 40kg
7 V-ups
*Rest 1 minute.
1 min ME KBS @ 24kg
Got second set of Cleans done round 1
Got six of the second set of Push Presses done round 2
Very enjoyable session. Tend to much prefer nights where there is a strength bias. Shock, horror."Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes
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Workout 40, Wednesday 10th 18:30pm
Warmup
Foam rolling
Stretching
Hanging knee ups
Dynamic stretching
Wall slides
Skill Movement
Hang Power Cleans + Push Jerk
Bar work
40kgs
42.5kgs
45kgs
47.5kgs
50kgs
52.5kgs
55kgs x 8
So, apparently my clean is coming along better. Coach reckons it's smoother and I can attest to it being more consistent. Hang Cleaning 55kgs is quite a bit of progress for me since I started! Push Jerk is also good in terms of timing it and not having to press it out.
BUT apparently I'm not getting my shoulders back enough overhead and I'm locking the bar out with a forward lean. This is not a problem at these weights, but if I don't start correcting it I will be inhibited sooner rather than later and start losing them forward. Was given another stretch to work on and at least I'm now conscious of it.
Actually quite enjoy Power Cleans and Push Jerks I must say.
Metcon
20 minute cap:
8 minute AMRAP
7 Ring Rows
15 hand release push ups
30 Sit Ups
Flexibility:
Focussed quad stretching, two minutes each leg. Torture."Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes
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Workout 41, Thursday 11th 18:30pm
Something came up for tomorrow evening so, rather than missing a workout, asked Will if I could do tomorrow's session tonight. He agreed which was pretty sweet.
Warmup
Disaster. Late, late, late.
Jog / brisk walk / bag carry from Luas stop
Hamstring / glute stretching
Strength Movement
Top Pull Deadlifts
2 @ Bar
1 @ 60kgs
2 @ 70kgs
2 @ 80kgs
1 @ 90kgs
1 @ 100
5 x 3 @ 110kgs
I'd love to get a video of these. Going to be doing them a lot for the forseeable future and they're going to get heavy. The coaches don't seem to have any issues with my form but if I could get a second opinion on here I wouldn't mind. Heavy deadlifting and the potential consequences does scare me a little. Yep, I'm a pussy.
Metcon
4 Rounds:
1 Min Max Effort Kettlebell Snatch (change hands as needed)
1 Min Max Effort Row (cals)
1 Min Rest
Rowing didn't break down too badly: 20, 19, 19, 18 cals each time.
Kettlebell snatches another story. Was just tossing them up there on the fourth round."Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes
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Workout 42, Saturday 13th 11:00am
Stinking hangover on a few hours sleep, not ideal preparation.
Warmup
Leg Swings
Shoulder dislocates
Stretching
Wall Slides
Strength
10 minutes to Hang Power Snatch
30kgs
32.5kgs
35kgs
37.5kgs
40kgs (fail - press out)
Overhead Press - 5, 5, 5, 3, 3, 3. Add weight each time
5 @ 35kgs
3 @ 40kgs
5 @ 42.5kgs
5 @ 45kgs
5 @ 47.5kgs
3 @ 50kgs
3 @ 52.5kgs
3 @ 55kgs
Was tough because work sets had to be done within 10 minutes so not much time for rest in between the heavier sets.
Metcon
3 Rounds:
Row 500m
14 Pushups
7 Power Cleans @ 50kg
15 minute cap
Power Cleans were good and smooth. Push Ups kill me in metcons. When I'm fatigued I find them incredibly difficult and they suck up a lot of time.
Tough session, can't imagine I was emanating the nicest of odours throughout!Last edited by LuckyLloyd; 13-04-13, 14:54."Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes
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Originally posted by LuckyLloyd View PostUgh, supposed to train this evening. Instead I'm stuffed up, coughing and running a temperature. Train, don't train?
This isn't for 2013 its for the rest of your life. Your body is sending you a clear message. Listen to it. Get some healthy foods into you and rest up.‘IF YOU had not committed great sins, God would not have sent a punishment like me upon you.” Genghis Khan
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Originally posted by V for Vendetta View PostDon't train.
This isn't for 2013 its for the rest of your life. Your body is sending you a clear message. Listen to it. Get some healthy foods into you and rest up.
Last year i had same temp shivers went to the gym and felt really dizzy in the gym had eaten feck all too.
Nearly collapsed in the shower think would have been very ufnair on some lad trying to revive a sweaty bollock naked me.
Great blog knew youd kkeep it up.
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Workout 43, Thursday 18th 18:30pm
Spent the last two evenings carb loading, escaping to bed early and watching Hoosiers over and over. The last two work days have been spent spluttering and feeling generally sorry for myself. It's been a tough week - man flu, a true terror.
So, while not 100% I was itching to get something on the scoreboard for the week so asked Will if I could drop the Metcon and do a second strength movement instead. Being the obliging gentleman he is it was no problem. So I trained.
Warmup
Dynamic Stretching
Wall Slides
Strength Movements
Top Pull Deadlifts
2 @ 60kgs
2 @ 70kgs
2 @ 80kgs
2 @ 90kgs
1 @ 100kgs
1 @ 110kgs
3 @ 120kgs (told to go straight to 130kgs)
3 @ 130kgs
3 @ 135kgs (needed Will to cheer me on here, though apparently my third rep was the best one)
The objective here was to try and get the heaviest possible set of three. Happy enough with this tbh. Been told to aim for a 150kgs regular Deadlift on Saturday. Strong like small baby Ox - but at least it's going in the right direction.
Overhead Press
5 @ bar
5 @ 30kgs
3 @ 40kgs
3 @ 45kgs
2 @ 50kgs
3 x 5 @ 52.5kgs
Will had me narrow my grip a little and it helped keep my elbows higher which is good. Like my Deadlift, my press is pretty awful for a man my size but it's going in the right direction.
Pull Ups
3 x 5 green band assisted, slot 10
All in all, great to get some work done. Enjoyable. Strange how irritating missing a training session has become!!"Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes
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Originally posted by Mellor View PostYou've got the full-blown addiction now.
1RM deadlift saturday? GL. I can tell you've had your eyes on that one for a while."Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes
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Workout 44, Friday 19th 18:30pm
Warmup
Every minute on the even minute: 5 Pull Ups
Every minute on the odd minute: 5 Push Ups
10 minutes, with dynamic stretching included for the remainder of each minute
Strength Movement
15 minutes to establish a 1rm Power Clean & Jerk.
1 @ 45kgs
1 @ 50kgs
1 @ 52.5kgs
1 @ 55kgs
1 @ 57.5kgs
1 @ 60kgs
1 @ 62.5kgs
1 @ 65kgs (got it, but Will watched this one and reckoned my technique on the Push Jerk was kind of poor as it put my knees in a poor position)
1 @ 65kgs (maybe a little better?)
1 @ 65kgs
Hmm. Bit of a downer as I thought these were coming along. The Power Clean is, and strength isn't holding us back from being proficient on the Push Jerk. But the technique needs more practice. It's not about making these. They are going up without any pressing out, but now is the time to get them nice and smooth before we start putting a proper amount of weight overhead.
Might see about getting some extra in over the weekend.
Metcon
15 minute cap:
21-15-9 of:
Kettlebell Swing, 24kg
Pull-ups"Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes
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Workout 45, Saturday 20th 11:00am
Warmup
Hip and glutes stretching
Some Hang Power Snatches with the bar
Skill Movement
12 minutes to establish a 1rm Hang Power Snatch
3 x 1 @ 30kgs
1 @ 32.5kgs
1 @ 35kgs
1 @ 37kgs
1 @ 40kgs (made it, no press out like last week)
3 x 1 @ 42.5kgs
Last three were all makes, but ugly. Apparently I'm abandoning the first pull too early which makes it more of a fight on the second and third pulls. Still though, one cue a session - no pressouts today.
Strength Movement
The big show:
15 minutes to establish a 1rm Deadlift
1 @ 100kgs
1 @ 110kgs
1 @ 120kgs
1 @ 130kgs
These were all warm ups, no time between them other than to load the bar.
1 @ 140kgs
***Shoes off***
1 @ 150kgs (told to go straight to 160kgs by Will)
F @ 160kgs (got past the knees but was going with a double overhand grip which failed)
***Alternating grip + chalk***
1 @ 160kgs (told to go to 170kgs)
1 @ 170kgs (knew there was more and asked for one last lift)
1 @ 180kgs (Not going to lie, had to grind it but full clean lockout)
Get that shit baby!
Won't be winning any Powerlifting competitions with 180kgs but still feels very, very good.
The official music video for Blur - Song 2 Taken from Blur’s 5th studio album ‘Blur’ released in 1997, which featured the hit singles ‘Beetlebum’, ‘Song 2’,...
Metcon
15 minute cap:
“Diane”
21-15-9 of:
Deadlifts @ 100kgs
Push Ups
7 - 6 - 6 - 2 Deadlifts
5 - 5 - 5 - 4 - 2 Push Ups
5 - 5 - 5 Deadlifts
5 - 5 - 3 - 2 Push Ups
5 - 4 - Deadlifts
4 - 3 - 2 Push Ups
Which is better, though not where we want to be in terms of work consistency. Still, happy to finish inside the cap.
Feeling good gentlemen, feeling good. Many of you are perfectly entitled to come in and note that I'm still an out of shape weakling in the grander scheme of things but it will probably take a couple of days for me to be able to hear you over my fog of smugness and self satisfaction.Last edited by LuckyLloyd; 20-04-13, 12:24."Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes
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Originally posted by LuckyLloyd View PostStrength Movement
The big show:
1 @ 80kgs
1 @ 100kgs
1 @ 110kgs
1 @ 120kgs
1 @ 130kgs
These were all warm ups, no time between them other than to load the bar.
1 @ 140kgs
***Shoes off***
1 @ 150kgs (told to go straight to 160kgs by Will)
F @ 160kgs (got past the knees but was going with a double overhand grip which failed)
***Alternating grip + chalk***
1 @ 160kgs (told to go to 170kgs)
1 @ 170kgs (knew there was more and asked for one last lift)
1 @ 180kgs (Not going to lie, had to grind it but full clean lockout)
Nice one.
Many of you are perfectly entitled to come in and note that I'm still an out of shape weakling in the grander scheme of things but it will probably take a couple of days for me to be able to hear you over my fog of smugness and self satisfaction.
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Cheers Mellor! Fucking delighted as you can imagine. Remember though, very few people walking around at ~150kgs body weight. These things are all relative."Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes
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Originally posted by LuckyLloyd View PostCheers Mellor! Fucking delighted as you can imagine. Remember though, very few people walking around at ~150kgs body weight. These things are all relative.
The trick now will be in maintaining the strength as the BW comes down.
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Workout 46, Monday 22nd 18:30pm
Warmup
Some stretches
Some Push Ups
Some light Kettlebell Snatches
Skill Movement
5X2 Hang Power Snatch @ 75-85% – rest 90 sec
Notes: Begin at 75% and increase to 85% throughout sets if technique is perfect. DO NOT go past 85% and do not add to 75% if technique is not perfect. These do not need to be touch and go, you may reset
Few @ 30kgs
4 @ 32.5kgs
Few @ 35kgs
Knew we were in for a rough ride from the first effort at 32.5kgs. Felt unexplosive and out of sync. Lots to work on with these obviously, but need to figure out a way to make my effort with the bar look like my effort at ~37.5kgs. Funnily enough, the latter is better because I don't jump forward and pull under better.
Metcon
12 minute AMRAP:
7 Hang Power Cleans70Kg60kgs50kgs
14 Pushups
20 Kettlebell Snatches @ 16kgs (10L + 10R)
Basically floored from Saturday. Working from the hang really puts an emphasis on the hamstrings and glutes to fire on the first pull and that just was not happening tonight. Way underestimated the toll such an effort would take. Wasn't the only one either - few people struggling. Seems this week is just to be survived and, as Will noted, this is why they only test 1 rep max on the Deadlift a couple of times a year: people struggle to get their training done the following week.
Just going to have to fight through the rest of the week. Though I need to sort out the receipt of my Clean better along with my body position on the Push Jerk. Will reckons I'm putting too much stress on my knees with both so will need to concentrate tomorrow evening."Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes
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CNS prob fried from the 180DL.
Good work. Impressive lifting. Fuck relativity. Thems some numbers. Easy Game.This may or may not be an original thought of my own.
All efforts were made to make this thought original but with the abundance of thoughts in the world the originality of this thought cannot be guaranteed.
The author is not liable for any issue arising from the platitudinous nature of this post.
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Workout 47, Tuesday 23rd 18:30pm
Warmup
Foam Rolling
Shoulder dislocates
Wall Slides
Leg Swings
Static and dynamic stretching
Strength Movement
Power Clean + Push Jerk
1 @ 40kgs
1 @ 42.5kgs
1 @ 45kgs
1 @ 47.5kgs
3 @ 50kgs
2 @ 52.5kgs
1 @ 55kgs
Will watched the second @ 52.5kgs and reckoned it was decently improved. Really worked on trying to achieve a better catch position for the clean and jerk (i.e. sit back into the hips better)
Metcon
4 rounds of:
12 Overhead Presses, 45kg
Row 500m
Rest 1:1
Strict 20 min time cap
1 x 12 presses
1:42.1
1 x 10, 1 x 2
1:46.3
1 x 7, 1 x 4, 1 x 1
1:46.1
Need to narrow the gap between first and last rounds during the metcons. I'm getting better at that generally, but the press fell apart badly. To be fair, I'd have needed a fair few minutes pure rest between each set to get them 3 x 12 which means I shouldn't have started with 12. I'll learn someday.
Badly gassed after. Just got to push through this week. Have Friday off so can go Friday morning / Saturday morning rather than the usual Friday after work / Saturday morning. Should help."Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes
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Originally posted by Theresa View PostCNS prob fried from the 180DL.
Good work. Impressive lifting. Fuck relativity. Thems some numbers. Easy Game.
This is "derek195hbbs" by CrossFit Ireland on Vimeo, the home for high quality videos and the people who love them.
Look, I think Saturday shows that if I stick at this I could move a fair amount of weight in a year or so by any metric."Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes
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Originally posted by 5starpool View PostTrying to read this thread I have sympathy for anyone trying to read a poker thread that doesn't know the terminology. I think I have to stop trying to read this every now and then.
Is it the exercise names that are the issue?"Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes
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Originally posted by LuckyLloyd View Post
Is it the exercise names that are the issue?
I've never lifted weights, and probably never will either outside of the machines at the gym.
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Originally posted by 5starpool View PostThose and things like metcons and CNS, and that's just from the last few posts. Mostly thoguh occasionally I just voyeuristically wander in to see if you've posted any weight updates, but it seems you never do.
I've never lifted weights, and probably never will either outside of the machines at the gym.
CNS is central nervous system by the way. Metcon = metabolic conditioning."Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes
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Originally posted by 5starpool View PostWell you started this to lose weight did you not? I thought you'd be at least curious.
Originally posted by 5starpool View PostGood luck with it Lloyd. Any weight loss target or just an unspecified 'feel good' amount?Originally posted by LuckyLloyd View PostJust feel healthier and lighter Dom. As I said, my appearance has never really worried me that much. Even when I was super fit and healthy I never looked great! Just the gradual realisation that I am as healthy as I look has scared me a little.
The objective is health and feel better. I feel better and I hope that my health is better the next time a GP gets to poke and prod me, take bloods, etc.
People are commenting that I look better and, to be honest, I'm not willing to risk the scales disheartening me at this early stage. If it said 150kgs or more I'd be liable to hole myself up for the next six months eating wine gums. So, not risking it!"Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes
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Workout 48, Wednesday 24th 18:30pm
Warmup
Hanging knee ups on even minutes
Push Ups on odd minutes
Dynamic Stretching with the remainder of each minute
Strength Movement
Top Pull Deadlifts; 7 x 2 @ 130kgs; rest 60 seconds between each work set
2 @ 80kgs
2 @ 100kgs
1 @ 110kgs
1 @ 120kgs
Now, halfway through the Warm Ups Will changed his mind and told me to toss 140kgs on the bar instead.
1 @ 130kgs
2 @ 140kgs (Will said to go to 145kgs )
2 @ 145kgs
1 @ 145kgs
Dropped the second one at the bottom, rested a few seconds and Deadlifted it up from the floor to rerack. Dropped back to 140kgs
2 @ 140kgs (couldn't rerack, Will helped us lift it back onto the rack)
2 @ 140kgs (couldn't rerack)
Hmm. Had a chat with Will about this after the session. I contended that I didn't have enough time to do all that work but he argued that I need to:
- organize the Warm Ups better;
- use chalk;
The second one is real dum dum stuff. Didn't even cross my mind to chalk up, which is ridiculous. Warmups should have been 5 @ 60; 5 @ 80; 3 @ 100; 1 @ 120. Less loading and less reps at a fatiguing weight.
We agreed to try this again on Squat day next week.
Metcon
15 min cap:
30 Kettlebell Swings (chin-high only)
20 Pull-ups
25 Ab-Mat Situps
20 Kettlbell Swings
20 Pull-ups
25 Ab-Mat Situps
10 Kettlebell Swings
20 Pull-ups
25 Ab-Mat Situps
On a brighter note, my lifting shoes arrived. Adidas Power Perfect IIs:
Any experience with them on here?"Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes
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Originally posted by LuckyLloyd View PostThe second one is real dum dum stuff. Didn't even cross my mind to chalk up, which is ridiculous. Warmups should have been 5 @ 60; 5 @ 80; 3 @ 100; 1 @ 120.
+1 for chalk.
I was going to mention before that excessive warm up sets might eat into work set time.
I'd even consider dropping the 80kg. 60/100/120/130/140 is my normal warm up.
. Proving a very difficult On a brighter note, my lifting shoes arrived. Adidas Power Perfect IIs:
Any experience with them on here?
So I ended up getting the Crossfit Oly shoes.
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Workout 49, Friday 26th 11:00am
Warmup
Foam Rolling
Quad Stretching
3 Pull Ups every second minute using green band, slot 14
Wall Slides
Dynamic Stretching
Strength Movement
7X3 Banded Deadlifts @ 100kgs
3 @ 60kgs
3 @ 100kgs
Blue band applied:
5 x 3 @ 100kgs
Picture of my lower back after the fifth set. Pain, pain, pain.
Colm watched my third set and just reiterated the demo point of letting the tension go before dropping it from the top. But I knew my form was simply shite on every set. With the band it's so much harder to explode the hips through and my lower back was taking all the strain. Desperately hoping I'm not proper fucked now.
Metcon
4X500m Row – rest 1:3, 1:2, 1:1, all repeats should be at 100% effort.
*Notes: It’s rest:work ratio. So 1:3 means rest one third of the time your first 500m row takes
1:49.9
1:47.4
1:46.2
Big thick head on me after. Chewed Colm out and noted I wouldn't be doing banded deadlifts again. Colm noted that my hamstring flexibility is poor and I don't do the movement quick enough. That my lower back doesn't move on normal deadlifts, but my set up isn't ideal. I'm sure banded deads have a multitude of benefits, but I refuse to do something that will fuck my back up.
Sore and pissed off now.Last edited by LuckyLloyd; 27-04-13, 12:23."Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes
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Workout 50, Saturday 27th 11:00am
Warmup
Stretching
Power Clean and Jerks @ Bar
Power Clearn and Jerks @ 40kgs
Strength Movement
Bench Press
5 @ 60kgs
5 @ 70kgs
5 @ 75kgs
5 @ 80kgs
5 @ 85kgs
The bro in me is curious what my 1 rep max might be here. The last set wasn't super easy, but it would have been 2004 since I did reps using that much weight. All those push ups and overhead presses have probably increased my capacity on this lift far better than any silly bodybuilder isolation stuff I did here and there over the past few years would have.
Metcon
15 min cap:
2 Pullups @ Green band, slot 14
2 Pushups
10 Power Clean & Jerks @ 45kg
4 Pullups
4 Pushups
8 Power Clean & Jerks
6 Pullups
6 Pushups
6 Power Clean & Jerks
8 Pullups
8 Pushups
4 Power Clean & Jerks
10 Pullups
10 Pushups
2 Power Clean & Jerks
--------
Training is emotional I guess. My lower back was very sore yesterday, but had calmed down a bit this morning. No major damage done I don't think - a little sore again now but two days of rest ahead. Had a decent chat with Will before and after. There's a reason for everything they're programming up there and, ultimately, I have to suck it up and get on board with the different variations and gymnastic movements, etc. If I want a fully individual program and coaching well, I can pay what it costs. CFI are offering a great service relative to what I'm paying, so I just need to believe in it and stick with it."Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes
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Originally posted by LuckyLloyd View Post
Any experience with them on here?
Too right training is emotional. If it ain't, you're doing it wrong! Stuff like what happened to your lower back will happen btw. More often than you would like it too. Doubt anyone who trains regularly is ever 100% healthy.
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Originally posted by Lurker23 View PostHave a pair of the original Romaleos. My for them is unhealthy. Similar to squatting in cement I'd imagine.
Too right training is emotional. If it ain't, you're doing it wrong! Stuff like what happened to your lower back will happen btw. More often than you would like it too. Doubt anyone who trains regularly is ever 100% healthy.
But injury is the risk you run of doing anything active I guess."Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes
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Workout 51, Tuesday 30th 18:30pm
Warmup
Foam Rolling
Leg Swings
Stretching
Kneeling Muscle Ups
Strength Movement
Top Pull Deadlifts
4 @ 80kgs
3 @ 100kgs
2 @ 120kgs
5 x 3 @ 132.5kgs
Lower back / upper glutes was acting up during these but I powered on through. Felt most discomfort when I was putting stuff away / getting stuff together for the Metcon. Only a very slight strain now ~90 minutes later so nothing I'm overly concerned about.
I give myself 5 Big Heart points anyway.
Metcon
20 min cap:
20 Dumbell Push Press, 12.5kg
20 Pull-ups
20 Dumbell Push Press, 12.5kg
40 KB Snatch, 16kg
20 Dumbell Push Press, 12.5kg
40 Pushups
20 Dumbell Push Press, 12.5kg
40 Kettlebell Swings 24kg
20 Dumbell Push Press, 12.5kg
If I never have to do another Dumbell Press it will be too soon."Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes
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Workout 52, Wednesday 1st 18:30pm
Warmup
Foam Rolling
5 Pull Ups / 5 Push Ups alternating every minute for 10 minutes
Stretching
Strength Movement
7X2 Hi-Hang Power Clean + 1 Push Jerk – heaviest possible, rest 60 sec
@ 30kgs
@ 35kgs
@ 40kgs
@ 45kgs
@ 47.5kgs
@ 50kgs
@ 52.5kgs
Metcon
3 rounds for total working time of:
10 Overhead Press
15 V-Ups
Press was:
x 5, x 5
x 5, x 3, x 2
x 5, x 3, x 2
V Ups straight through each time.
Derek had a good chat with me about hand position and general set up for these after. I'm crucifying my wrists at the moment and need to stop that."Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes
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Workout 53, Friday 3rd 18:30pm
Warmup
Wall Slides
Pull Ups
Stretching
Strength Movement
7X3 Banded Deadlift @ 55% - purple band
3 x 3 @ 80kgs with purple band
4 x 3 @ 80kgs, dropped from top
Colm watched third set, back was twinging and he allowed me to continue without a band. Told to drop from the top and work on form. Going to video my two x10 work sets tomorrow.
Metcon
4X500m Row – rest to work ratio 1:2, 1:1.5, 1:1, all repeats should be at 100% effort
1:51.5
1:43.7
1:44.5
Out last night and drank enough Sierra Nevada Rye to kill a small horse. Badly hungover today so not ideal preperation. That said, I showed a complete absence of heart on the first effort. Was 1:22 pace through 400m and just stopped with 70 metres to go, and pulled the last couple of strokes when the metres stopped counting down. My heart was about to jump out of my chest but just needed more determination to get a serious time. Disgusted with myself.
The next three rows represented deep gooey black pain and I just tried to survive them."Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes
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Originally posted by LuckyLloyd View Post[U]
Metcon
1:30.4
Out last night and drank enough Sierra Nevada Rye to kill a small horse. Badly hungover today so not ideal preperation. That said, I showed a complete absence of heart on the first effort. Was 1:22 pace through 400m and just stopped with 70 metres to go, and pulled the last couple of strokes when the metres stopped counting down. My heart was about to jump out of my chest but just needed more determination to get a serious time. Disgusted with myself.
Sometimes we just fade towards the end if we pace too fast. And 1m22s was too fast imo. Few people could of held that. I try to pace 2 seconds under my PR, any more and I can't finish strong.
Check out the Irish rower records for some reference.
http://concept2.co.uk/records/500_irish
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