Recruit Your Confidence
I have an obsession with composition notebooks.
Especially ones with graph paper
This is a photo I took and sent to GK in April of this year. This was a few weeks after the initial idea for a CFOKC Competitor Team was born. She and I had been tossing ideas around since October/November but we hadn't really decided on how we could make the Competitor Team work... and its still in progress.
Sometimes I have what I call "The need to create". Its like this virus. I catch it and I have this feeling in my chest, like some feeling that I have to make some demonstrative expression of myself somehow. When this happens I grab a pen and paper (preferably the paper inside a composition notebook of the graph persuasion)., then I just "happen" on the page. I doodle or write ideas, some become something, most become trash or frustrated doodle pages... I dunno, I'm strange...I digress. My Point: This picture was a small result of one those aforementioned times.
This particular time, I initially started writing mantras. Statements that I felt were pertinent to most, if not all, of the athletes that GK and I had worked with. RECRUIT YOUR CONFIDENCE. It was literally the first thing I wrote. I wrote it for you. I probably wrote it for myself also. I did. I need to see, say, and hear this myself.
I need to say this to myself.
I need to do this... for myself.
When you recruit something, you seek it.
Once it is sought and found, you then persuade it to join your cause.
From the Latin meaning "again grow"
When you recruit, you build allies.
Recruit Your Confidence
Grow an ally of confidence within you
This is done through success, but it is also realized through failure.
You can do this everyday at the gym as you challenge yourself with the new programming. Like knowing that HAP means "Heavy As Possible". I listened to Adrian Bozman talk about CF Mainsite programming in a video...and I was struck by something he said. He was defending Mainsite programming and the concept of the "single modality day". Like when "Back Squat 5-5-5-5-5" is the only thing posted. He said something that really stuck with me. It stuck with me because of how he said it, nonchalantly and as if it was a commonplace and logical mindset to have about lifts... it was old hat to him, but it was a concept that was new idea to me. If between his sets of 5 back squats and while defending the programming he said "The best set of 5 is a set of four"...My mind was blown. So much sub context in such a simple statement. The best set of 5 you will ever do is that set where you are challenging yourself to be better... so much so that you leave the opportunity to fail out in the open. You take a risk to be better. You Recruit your Confidence in a way that says "I have a goal, but I am not afraid to fail". Quality of training over Quantity of training.
So two quick challenges.
1. In the gym, push yourself while seeking quality in
everything that you do and while listening to you body.
2. Challenge yourself by finding a competition to compete in this Summer/Fall
What I call "Off Season Competitions" will begin soon. I am referring more to "local" competitions, but also to our "in house competitions" that will be part of the competitor team. You have made a commitment to yourself and your team to that you will BE better. These competitions are a great test to 1. see where you are compared to other CFers that are competing and 2. Realize weaknesses.
Recruit your confidence everyday.
WEEK 2
2.1
CFOKC Competitor Class
OLY STRENGTH
1. 3-Position Snatch (floor, below knee, above knee)
60%, 65%, 70%, 75% x 3 sets
2. Snatch Pull
95% (of sn) x 3 x 2, 100% x 3 x 2
3. 5 minute EMOM of following complex:
3 SN Grip Push Press
1 OHS
Heavier each set, HAP
COMP WOD
4 Rounds
5 1-arm KB Clean/arm
5 KB Push Press/arm
3 KB Back Lunge Pistol/leg
45 second Rest
KB weight HAP to finish in under 15 mins,
may use different/no KB weights for each movement if needed
5:45 class WOD
ReplyDeleteHang Snatch+1 ohs 12min emom
115x6 & 135x6 I feel like my form is really starting to take shape and all the snatch EMOM have helped a lot.
WOD 3rds 400m,12t2b,20wb 11:50 got a heck of a side stitch!
Goat Work- Day 4 Gymnastics
ReplyDeleteClass WOD- 14:11, 14# WB, did reverse crunches instead of T2B b/c of torn hands : /
Strength- 3 position snatch 2 @ 55#, 2@65#, 1@75#. Although I'm getting much better with the form, I don't feel comfortable yet at heavier weights.
Comp Team WOD- 8:14
Snatch Grip PP + 1 OHS- Did 2 @ 65#, 2@75#, 1@85#
Bench Press - 2x10@190#, 6@195#, 4@200#...I'm not going off-programming; I'm simply obeying my initial, primary directive, sir BHT.
ReplyDelete3-position Snatch - 135#, 155#, 165#, 175#, 185#, 185#
Class WOD
3 rds for time:
Run 400m
12 TTB
20 Wall Balls 20#
--9:36
Snatch Pull - 3x2@195#, 3x2@205#
5 min EMOM:
3 Snatch grip Push Press + 1 OHS - 135#, 155#, 175#, 185#, 195#
4 rds for time:
5 one-arm KB Cleans R/L
5 one-arm KB Push Presses R/L
3 Back-lunge pistol squats (not alt) R/L
--7:23 w/55#
Day 4 Goat work (done yesterday)
ReplyDelete3-position Snatch - 75#, 80#, 85#, 90#, 95#, 95#
Class WOD
3 rds for time:
Run 400m
12 TTB
20 Wall Balls
--10:49 Rx'd
Snatch Pull - 3x2@120#, 3x2@125#
5 min EMOM:
3 Snatch grip Push Press + 1 OHS - 85#, 90#, 95#, 100#, 105#
4 rds for time:
5 one-arm KB Cleans (not alt)
5 one-arm KB Push Presses (not atl)
3 Back-lunge pistol squats (not alt) R/L
--10:44 w/1.25 PD [1 PD for pistols]
Day 1 Bar MU: 0 misses during EMOM and got a double on the last minute
ReplyDeleteFreestanding HSPU work
1. 3-Position Snatch (floor, below knee, above knee)
60%, 65%, 70%, 75% x 3 sets
85,95,95,105,115,120 (failed 3rd position)
Class WOD: 12:20
2. Snatch Pull
95% (of sn) x 3 x 2, 100% x 3 x 2
120#-135#
3. 5 minute EMOM of following complex:
3 SN Grip Push Press
1 OHS
85,105,115,120,125
COMP WOD
4 Rounds
5 1-arm KB Clean/arm
5 KB Push Press/arm
3 KB Back Lunge Pistol/leg
45 second Rest
8:20
1.25 Pood for cleans and pushpress
Delete1 Pood for pistols
Day 4 Gymnastics work
ReplyDelete1. 3-Position Snatch (floor, below knee, above knee)
60%, 65%, 70%, 75% x 3 sets
70,80,90,90,95,100 These felt great, starting to get braver when diving under the bar. Coaches said I need to keep the bar closer to my body.
Class WOD: 11:18 did v-ups/torn hands 14# wall ball
2. Snatch Pull
95% (of sn) x 3 x 2, 100% x 3 x 2
120#-135# Wish I could snatch what I can pull...soon...soon.
3. 5 minute EMOM of following complex:
3 SN Grip Push Press
1 OHS
85,90, 95, 100, 105
COMP WOD
4 Rounds
5 1-arm KB Clean/arm
5 KB Push Press/arm
3 KB Back Lunge Pistol/leg
45 second Rest
Completed 2 rounds and shoulders were hurting so pulled out push press then stopped using the weight for pistols after 3rd round.
Row 5k-19:10
ReplyDeleteOutlaw Connectivity Gymnastic work
3-position Clean - 225#, 240#, 255#, 280#, 280#, 285#
Class WOD
3 rds for time:
Run 400m
20 GHDs
20 Wall Balls 30#
12:57
2. Snatch Pull
95% (of sn) x 3 x 2-255#, 100% x 3 x 2-270#
COMP WOD
4 Rounds
10 1-arm KB Snatch Each arm-2 1/4pd
3 KB Back Lunge Pistol/leg-1.5pd
45 second Rest
Overhead squat x 5 up to 125#
ReplyDeleteDB Arm Work
....and a partridge in a pear tree
Back squats
ReplyDelete5x3 275
3x1 290
3 position work:
Ended with 145# felt awful
5 min emom:
145#
Dear Janet,
ReplyDeleteHoly humidity, Batman! That was rough yesterday. All of the sweat.
STRENGTH:
1. 3 position snatch: 1 @ 60% (55#), 1 @ 65% (60#), 1 @ 70% (65#), 3 @ 75% (except I did the math wrong, so it was more like 80%) (75#). GK watched form on the 75# -- I really need to get UNDER the bar with the pull. Be confident. ...I will say that this lift is feeling more like I know what I'm doing and less like I'm just flinging a bar in the air and praying it all works out.
2. Snatch Pull: 3x2 @ 95% (90#), 3x2 @ 100% (95#). Pull up and NOT back. ...the 100% felt super heavy; probably because it was done after the Class WOD. Makes me wonder how the heck I will ever get under that weight (apparently my confidence with the snatch got sucked out of me during class...)
3. 5 min. EMOM of 3 Snatch Grip Push Press + 1 OHS (heavier each set...): 65#, 2 @ 70#, 75#, 80#... shoulder was feeling sore by the end. In hindsight, I should have gone up to 85# or maybe tried for 90# because I need to build confidence with these overhead lifts... I was running on E at this point.
CLASS WOD (done before Snatch Pulls and the EMOM...):
3 RFT of 400 m run, 12 T2B, 20 Wall Balls (14#).
Time: 18:30 Rx (yikes).... Positives: I can tell the hollow body work is starting to help with T2B. Unfortunately I can't yet string them together, but I was at least able to stop my body from flailing after each rep. Also, form for wall balls is getting better/I'm able to get more reps in a set. Negatives: Running. It just sucked. I need more endurance or positive self talks when I want to give up. I'm hoping it will come with more time and practice. Certainly the volume of training is helping.
COMP WOD:
4 RFT (w/ 45 sec. rest between each round) of:
5 1-arm KB Clean (each arm) (1 pood)
5 KB Push Press (each arm) (3/4 pood... did 1st round R arm w/ 1 pood. L arm wasn't feelin' it.)
3 KB Back Lunge Pistols (each leg) (no KB and just worked on form of pistol w/ 12" box + 25# plate. Start with pistols down to box but figured pistol up from box was more challenging, so I switched to that). TIME: 9:18, I think (I looked at the clock but nothing registered in my mind ha)
That's all I got... Oh, I PRd the amount of water consumed at a workout, so I'll count that as a success.
3 position snatch, floor, blow knee, above knee: 85,85,95,95,105, and a bonus 115
ReplyDeleteClass wod 3 RFT: 400 m run, 12 tbt, 20 wb @ #14
Have completed through day 3 of gymnastics stuff
Class wod time: 12:24
DeleteI did as much as I could today. I jumped in with competitors when I arrived and only completed a couple of activities. Being and adult with intense hair needs is hard.
ReplyDelete5 minute EMOM of following complex: (85, 105, 115, 120, 125)
3 SN Grip Push Press
1 OHS
COMP WOD (8:10-ish with 1.25 pd for clean and push press and 1 pd for pistols)
4 Rounds
5 1-arm KB Clean/arm
5 KB Push Press/arm
3 KB Back Lunge Pistol/leg
45 second Rest