Thursday 10.14.10

AWESOME GUYS! WE HAVE 22 SIGNED UP FOR BARBELLS FOR BOOBS! and even more coming in just to do the workout!

10,000 pounds

The goal is to lift 10,000 lbs, as fast as possible, but only using one rep at a time, of the following lifts.

1 Squat
1 Bench
1 Power Clean

*You can use any weight on the lifts and it can be done in any amount of rounds.
*The goal is to lift 10,000 lbs.
*You can only do one rep at a time and must cycle through all three lifts to complete one round.

Post times, loads used and rounds to comments.

This is the prescribed workout, although we may not be doing EXACTLY this depending on how many come into the gym at the night class. Here is the deal, just the three of us, Nick, Carl, and I this morning. Used EVERY weight in the gym. Everything but the 2.5lb weights. So due to equipment constraints I am going to play this afternoon with running a similar workout with the same results or even running something thats dangerously close but with multiple heats. You’ll see that they want you to go heavy with this today, Id still like for everyone to do this though because its a very different workout and it was fun fun. But I understand that a lot of you have time issues so we will kick it into high gear as soon as it turns 5:30.

PROGRESS A…………………………..B

Bear with me because I am not an eloquent writer. But I want to talk about progress. We all make it, but at different speeds. The speed of which is determined by multiple factors; nutrition, proper tracking of workout times and weight used which ensure that you are using the right weights in each working thus garnering the proper intensity of workouts, recovery from workouts, frequency of workouts, sleep, intelligent programming, extra weakness biased programming, stress, genetics, injury….I could go on and on. The better you get a handle on these things, and the smarter you employ the proper tools at the proper time the faster you make it from point A……to point B.

Now some of us have smaller goals, meaning point A…and B are a lot closer and some of us kind of look like this   A………………………B.   Just know that the further away you set them, its going to take time. Whatever your goals, however far apart point A is from point B. Here are some things I wanted to beat into you guys

***BE PATIENT AND HAVE REALISTIC GOAL SETTING. Some of us dont know that our goals are unrealistic until we try and fail, try and fail. Then we realize that it takes a lot more work than we originally anticipated. Kind of like crossfit, A lot of these workouts look easy on paper….and then it downright murders us. If your goal is to lose 40 lbs, know that it will take time. and just as long as you are progressing, keep on trucking. If you plateau then we will reassess the situation and attack it from a different angle. If your fight gone bad score is 200, and you want a 600pt fight gone bad score. EXPECT IT TO TAKE A LOT OF TIME. Dont come at fight gone bad the next time through and get discouraged because you got a 225. Be happy that you PR’d and know that you are moving up. which brings me to my next point

***DONT GET DISCOURAGED…I see so many people that expect rocket speeds with their progress and the tools that they are using are not in proportion with the results they want. Know where you are at, understand where you want to be and how long its going to take to get there, and work hard for it. If you dont PR it could be from a number of factors.  have you been eating bad? did you get good sleep last night? are you beat up and sore? if the answer is yes to any of them, dont be discouraged when you dont PR. THIS SHIT IS HARD! But if we start a constant downward trend (at least 1 month) of not hitting our time and weights we need to be hitting. Then we need to step back and look at all of these factors and I cannot stress enough, how do you know if you PR or if your progress is dropping IF YOU ARENT TRACKING EVERYTHING?!?!?! You aren’t just going to wake up at point B one day. Not tracking anything is kind of like being in fitness limbo.

***YOU GET OUT OF THIS WHAT YOU PUT INTO IT. If you are crossfitting 2 times a week,eating and sleeping like shit. Dont expect a 2 minute Fran time any time soon. At the same token, if your goal is to lose 30 lbs and you are eating a cheat meal every night, you can get it. But know its going to take a much longer time than if you are strict paleo weighed and measured every day and getting 8-10 hours of sleep a night. Know what your personal situation is as well, some of you say “I just dont have time to eat” or “I just dont have time to sleep” I know what you mean and I get there from time to time. So deal with where you are at and employ the tools that are realistic for you to employ. The better you employ these things its almost like pushing the gas pedal down a little more going towards point B. I see so many people that get so discouraged with the amount they are getting out of crossfit and they aren’t willing to put forth the amount of work it takes to reach some of the crazy goals they have.

***K.I.S.S. Keep it simple stupid. Okay, before you decide you want to go paleo weighed and measured, or you want to go on a 5-3-1 wendler weightlifting program or start Mikes Gym olympic weightlifting programming. Know what you are doing before you do it. Dont dive right in, do it wrong, and then bash it because it didnt work, or do it for half the amount of time you were supposed to and quit. Dont complain about it because you didnt do it right! If you dont know, ask, understand it, come up with an intelligent program and plan. Then kick it into high gear.

Want Progress? here are some of the best K.I.S.S. Methods I know of to fall back on once your life becomes too complicated.

SLEEP. Get 8-10 hours a night or more if you can. Robb Wolf says sleep as much as you can without getting fired from your job or divorced. It makes a different, believe me.

DONT STRESS. It is what it is. You don’t gain anything from stressing out and its bad for your body. Like I always say, things arent so bad, this is America. Im not getting shot at, I don’t have to walk 25 miles to get water, I don’t live in a hut. Things aren’t so bad.

EAT REAL FOOD. Beef, Poultry, Fish, Eggs, Vegetables, Nuts, Seeds, Some fruit, Little starch, no sugar. Keep the ratios honest. If you cant catch it, kill it, eat it and digest it in its natural state don’t bother.

RECOVER. Work out hard, Take time off when you need it, hit the weights intelligently. Stretch and Ice your injuries and hot spots.

Progress is a multifaceted approach. Be smart about it.

“How poor are they that have not patience! What wound did ever heal but by degrees?” — William Shakespeare

I Like this article from Hyperfit…“Understanding Prescribed” from HyperFit USA (MI).

“Women, CrossFit & Myths, Part I” by Oakland County CrossFit (MI).

“Rope-Climbing Techniques: The Spanish Wrap” by Adrian Bozman with Carl Paoli and Kim Bozman, CrossFit Journal preview video [wmv] [mov]

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Interview with Coach Mike Burgener at the CrossFit/USAW Weightlifting Open by Again Faster Equipment – video [wmv] [mov]

thursday:

1. front sqt: work up to 80%x3x6

2. back sqt: work up to 70%x3x6

3. dbl unders: 100 total

scheduled October 14, 2010 from 12:00 PM to 1:00 PM