The first week comes to a close after today.
The next 7 weeks will be very similar to it.
This week should have given you an idea of the type of volume you can handle.
You have a life. A job. A kid. 9 kids. A pregnant wife. You ARE a pregnant wife. School. Soccer practice. Chores, errands, surprises, road trips, bro sessions. A call pager. Night shifts. Whatever it is, you've got it. Let the close of this week (and your Rest/Recovery day on Monday) be an opportunity for you to reflect on your goals. (Even though that was a suggestion, it is not the suggestion I referred to previously)
Last Tuesday you listed out some goals. You also listed weaknesses. We have begun a plan that will take you down the road to accomplishing the goals and demolishing the weaknesses. This is my suggestion. When that cumbersome thing called life gets in the way of your training, have the patience and the strength to attack your weaknesses.
You might be "Hang Clean Harry" and you only show up on hang clean day. Or "400 meter Freddy" and all you do is run WODs. Challenge yourself to attack those holes in your game.
There will come a time when Hang Clean Harry is gonna only have 15 more minutes at the gym. He has 15 Minutes and he's gonna have to choose between:
1. Olympic Strength work of heavy hang cleans
OR
2. an EMOM of Rope climbs that is on his goat training list for today.
Pop Quiz Hot Shot. You are Hang Clean Harry. What do you do?
What I am saying is this. "Train with the long term in mind." This requires you to attack weaknesses. It requires you to train like a seasoned athlete and not like a gym rat or weekend warrior. It requires you to understand when your body is fatigued/overtrained/injured and have the patience and the foresight to see that end game. Your Programming Bias should be a bias that is "Patiently goal oriented".
I listen to Barbell Shrugged Podcast on long drives. They recently had two episodes that dealt with fatigue, injury, and overtraining. Episode 120 and Episode 113. Listen to them while you drive, while you meditate, or while you pretend to work.
This is a Year Long/Year Round Competitor Training Cycle, treat it as such. Realize there will be good days, rest days, PR days, missed days, screwed up days, rough days, days where you walk into the gym start to warm up and realize your body is not ready, high days, and low days...be smart, train smart, and just keep showing up.
The next 7 weeks will be very similar to it.
This week should have given you an idea of the type of volume you can handle.
Programming Bias
Bias is such a negative word. Like generalities or stereotypes. Everyone tries to stay away from it...right? Here is my suggestion to you:You have a life. A job. A kid. 9 kids. A pregnant wife. You ARE a pregnant wife. School. Soccer practice. Chores, errands, surprises, road trips, bro sessions. A call pager. Night shifts. Whatever it is, you've got it. Let the close of this week (and your Rest/Recovery day on Monday) be an opportunity for you to reflect on your goals. (Even though that was a suggestion, it is not the suggestion I referred to previously)
Last Tuesday you listed out some goals. You also listed weaknesses. We have begun a plan that will take you down the road to accomplishing the goals and demolishing the weaknesses. This is my suggestion. When that cumbersome thing called life gets in the way of your training, have the patience and the strength to attack your weaknesses.
You might be "Hang Clean Harry" and you only show up on hang clean day. Or "400 meter Freddy" and all you do is run WODs. Challenge yourself to attack those holes in your game.
There will come a time when Hang Clean Harry is gonna only have 15 more minutes at the gym. He has 15 Minutes and he's gonna have to choose between:
1. Olympic Strength work of heavy hang cleans
OR
2. an EMOM of Rope climbs that is on his goat training list for today.
Pop Quiz Hot Shot. You are Hang Clean Harry. What do you do?
What I am saying is this. "Train with the long term in mind." This requires you to attack weaknesses. It requires you to train like a seasoned athlete and not like a gym rat or weekend warrior. It requires you to understand when your body is fatigued/overtrained/injured and have the patience and the foresight to see that end game. Your Programming Bias should be a bias that is "Patiently goal oriented".
I listen to Barbell Shrugged Podcast on long drives. They recently had two episodes that dealt with fatigue, injury, and overtraining. Episode 120 and Episode 113. Listen to them while you drive, while you meditate, or while you pretend to work.
This is a Year Long/Year Round Competitor Training Cycle, treat it as such. Realize there will be good days, rest days, PR days, missed days, screwed up days, rough days, days where you walk into the gym start to warm up and realize your body is not ready, high days, and low days...be smart, train smart, and just keep showing up.
 |
| 2012 North Central Regional - 5th Place Team |
1.5 Sunday
STEVE/LOREEN MILLER SESSION
Either 1:30 or 2:30
Please attend the same session as last week unless you were told otherwise
Either 1:30 or 2:30
Please attend the same session as last week unless you were told otherwise
GOAT WORK
You may do this in the On Ramp area during the opposite Oly session
You may do this in the On Ramp area during the opposite Oly session
COMP WOD
3:30 Sunday Afternoon
WOD is TBA
3:30 Sunday Afternoon
WOD is TBA
3 mile run
ReplyDeleteGoat work in Crossfit Abode
Steve Miller 1:30 class
Steve Work:
ReplyDeleteSnatch 5-4-3-2-1 (to Heavy Single) - 5@115#, 4@135#, 3@155#, 2@175#, 1@185#, 1@195#
Pause-Hold 3 position Snatch - Up to 125#
C&J (Medium-Heavy Single) - 135#, 165#, 195#, 215#
Clean into Jerk pops (finish with Jerk) - 135#
20 rep squat snatch on count, no TnG (no dropping bar) - 95#
Comp WOD:
30 Wall Balls 20#
30 Box Jump overs 24"
30 Bar Dips
30 Box Jump Over 24"
30 Wall Balls 20#
--5:59
GOAT
ReplyDeleteBar MU day 3
Made 2 of 6 Bar MUs from top of bar. (Progression or Regression?... you tell me)
Oly Lifting with the Millers
Comp WOD:
Used Banded Ring Dips for 1st WOD
10 something? (woof)
Used 95# for second WOD
#regression #barmuscleupisthenewshoulderpress #loveyou
DeleteOhh Janet,
ReplyDeleteA few other "campers" and I went out to the local saloon last night (active recovery dance off FTW!), which made today's GOAT WORK (day 4: handstands) rough. One should not be upside down the morning after partaking in the sweet, sweet nectar that is budlight (real talk: budlight is gross.). Anywho, this gal also had grand plans to do Saturday's SQUAT STRENGTH before the 1:30 Oly Class, but it just wasn't happening. So, what did I do today, you ask? I got through about 80% of the GOAT work at home(no wall walk/nose to wall... trust me, it was for the best. I really will give it a shot tomorrow and pray I don't fail miserably. I did do the Tripod RXd. And then I took some ibuprofen.) and attended Steve's Oly class. That was fun! Unfortunately I could not stay for the WOD at 3:30 (thanks, Mary Ann Kite.), but it looked like a party.
I promise I'll be better, Janet. And in case you're wondering, my plans for active recovery tomorrow are walking 3 miles and getting my hair done (that counts, right?). LYLAS
This comment has been removed by the author.
ReplyDeleteSunday-
ReplyDeleteOly lifting with Millers
Day 3 gymnastics work.
First Wod- used bands on ring dips, 9 something I think.
Second WOD- used 65# for lifts