14 thoughts on “Monday 29 March

  1. 19:51 rx’d. Great workout, but the KB swings were pretty tough. Thanks to Jeff for pushing me to sub-20. Great job to everyone at the 5:30 class. Now let’s see if I can stay awake at work.

  2. Was impressed that Patrick beat my 20-minute target as about the fastest that anyone would finish. I guess I shouldn’t underestimate you guys. I saw a lot of continued improvement on double unders. What’s up with the pre-WOD statements of “My DUs really suck.” or “I can get them, but I’m really slow.” and then I see you guys doing DUs with only 1 single inbetween? This WOD really showed me that if you can do DUs at all, you shouldn’t use singles. Even if you only can do 5-10 DUs in a reasonable amount of time, performing the actual DU under stress and fatigue will improve your DU capability exponentially.

    My morning WOD:
    Squat Clean and Jerk

    Last two reps were essentially a power clean followed by a front squat followed by a push jerk. Keeping a grip suitable for the jerk while performing the squat clean was difficult. Looking forward to this afternoon when I can WOD with the 5:00 class.

  3. That DU talk sounds like it was pointed at me..haha. RX’d in 30:28. And linked 6 DUs. I kept concentrating on what both David and Christina told me about the DU to make my Hybrid learning process.

    Hey Christina, when are you going to post your Awesome looking fruit and cottage cheese snack?

  4. I was just reading an article on the CF Journal called “The Mind Game” written by Steven Shrago. After reading the comments today I thought it would be very appropriate to share. The so called “mind game” plays a huge factor in my performance, not only in CF WODs, but in other areas of my life as well. It has been a long time since I’ve pushed my body to its limit while wearing my SCBA mask. I forgot how hard it is to concentrate on the task at hand while trying to tune out the part of my mind that is telling me “STOP YOU CAN’T BREATHE”, when in reality I’m doing just fine. This article outlines step by step how to achieve new PRs and find your full potential through the use of positive beliefs, mental preparation and mental toughness. I’m looking forward to seeing how these methods can help me in my FFCC training in my SCBA mask. I think everyone should check out this article!

    “Mental toughness, for the purposes of CF, therefore becomes the capacity of the athlete to maintain the confidence-enhancing positive beliefs and laser focus on the immediate task while being physically overwhelmed by the workout.” – Stephen Shrago.

  5. My knees are Still really killing me so I replaced the box jumps for wall balls with shallow squats. Attempted 5 rounds of 20 du, 25 14# wall balls, and 1 pood kb’s. I made break throughs on my double unders, I started wallballs with 10#’s even though Jeff told me to do 14# and realized I was slacking so I quickly switched to 14#. I suprised mysefl with 35lb kb’s. I didn’t think I’d be able to do that many. I guess my point is i’m proud of myself for pushing through. I wanted to quit or cheat but I didn’t. Finishes 4 1/2 rounds at 30:03

  6. Man this took me FOREVER. 38:48 Rx. I kept catching the rope on my feet and somethings it hit my head. Overall, I kept a pattern of 2 singles, 1 DU at about 5 DU at a time before catching the rope on something. A couple times I did do 4-5 DU in a row. So I can see the light with DU. Jeff thanks for sticking with me until I finished.

  7. Steven, everyone except Patrick thought their DUs were poor at the beginning of the WOD, yet everyone did really well with DUs. All of you made great progress there.

    Jeanette, you have a lot to be proud of. You worked really hard and made solid progress on all the components of the WOD. I think many people are intimidated by using larger loads for kettlebell swings, and they shouldn’t be. If you’re truly using your hip extension to move the kettlebell, and working the KB like a pendulum, then you can actually move a very heavy load, just only for a few reps. It’s important to let your arms remain straight and extended

    Jordan, that is indeed an excellent article. The mental game is complex, and can be different for each type of workout and even each movement. With heavy barbell movements sometimes I can see mental defeat as the athlete is setting up. If there’s time I try to stop them and get them reset, but it’s often as they’re beginning to move. IMO, when you begin a lift, you must have every intention and belief that you can and will complete it successfully. That doesn’t mean ignoring the fact that the load is heavy, that it won’t be easy, or that you barely lifted 5 pounds less on your last lift. I acknowledge that information, but I put aside all but positive thoughts as I’m setting up. I actually do a good bit of talking to myself and I also heavily use physical cues. When I’m setting my grip (which I will sometimes do over and over) I’m generally talking to myself. This involves reminding myself of important parts of the lift (elbows up, fully open your hip before diving, drop low, etc). The reminders transition to self-encouragement as I get ready to start. Then when I look up, flatten my back, and pull into the starting position, I feel the stretch of my hamstrings (on movements from the floor), and this is my physical signal to my brain that shit’s about to hit the fan.

    Reminding yourself to stay calm during a WOD is also important. Sometimes I look at the clock and think about how much more work I have to do and wonder how I’ll ever do it based on how I’m feeling at that moment, having only begun. I remind myself that I will eventually get there, one rep at a time. I’ve had that feeling a million times before, and I’ve completed the WOD every time. I just keep working at the fastest pace I can and let the cards fall where they may. Remember, just keep working, even if you’re not able to work quickly, even if there’s a lot of reps to go–just keep working.

    Finally, sometimes in order to progress you have to be willing to get hurt, even thought the odds overwhelmingly favor you being just fine. Jumping on a box at the level of your nipples is scary for most normal humans. Anybody who claims it isn’t is either lying out of macho bravado or has an abnormal sense of fear. Remember, courage isn’t the absence of fear, it’s the willingness to act despite the presence of fear. Personally, in order to do some things I have to accept the fact that I may fail, and that I may fail catastrophically, but the knowledge that I’ll probably be just fine and the allure of progress towards my fitness goals moves me to do it anyway. Last week when I lined up to snatch 175 lbs, I was scared, but I went for it with the belief that I was capable and the willingness to try despite the fact I might drop 175 lbs on my head, and I succeeded. I know some of that probably contradicts everything you’ve ever heard from a fitness trainer, but that’s my belief, because that’s what I go through. Sometimes I say to myself, “What’s the worst that could happen? You fall and bruise yourself? (ring HSPUS) You land on your cods or scrape your shins? (max effort box jumps) You try to catch the load and it falls on your head (overhead jerking)? So what? If it happens, you’ll heal, but it’s not going to happen because you’ve prepared well, you know you can hit this target, and you’re not going to hold anything back in trying to hit it. Just nut up and get it done or go home and watch ‘Designing Women.'”

    Oh well, enough transcriptions of my inner demon.

  8. The fear of falling on my cods is why I wear a cup to each and every class. As far as DU’s go, they started clicking for me once I set a slower jumping pace with my legs and made my hands/wrists adjust to that. Timing and pace seems to be much more important than how high or fast you can jump. Think of it as wanting to get the rope under your feet as opposed to your feet out of the way of a quick rope.

  9. Jeff very good point. I have noticed a lot of changes in myself. When I first started with you guys heavy loads seemed impossible, but I know in order to succeed you must sometimes fail. I never did really talk to myself till about two months ago and as far as heavy lifts and setting PR’s go I must talk to myself quite often before the movement, during set-up a lot, and while the load is moving. (Push your knees out, push through the floor, etc.) There are still movements I am scared of or no where near comfortable with, but at the same time those will get better with time and more practice. I have noticed that putting the fear of pain aside and just digging deep and going for it has served me well. I have also noticed the human body, mind, and natural reactions tend to be just short of amazing. The majority of the time I think I may hurt myself and I do fail my body reacts appropriately and saves me face. Yes I may look like a spaze as I fall but I don’t hurt myself.

  10. I’ll be doing this workout at home tonight, as I wont be back in town until late. Looking forward to the kettlebell swings. One of my favorite movements.

  11. 15:55

    This one hurt worse than any recent WOD I can remember. Felt a little woosy afterwards. When Christina started the clock I’ve never heard anything like all the DUs hitting at once. Pretty cool.

  12. 28:33 Rx’d (gotta love the war marks from the DU’s)

    This was a beast of a workout.. 1st round, about half way through the DUs, I immediately regreted not being able to drink as much water throughout the field training exercise I went through today.

  13. 39:52 Rx’d

    For getting my first DU in less than a week this was one hell of a way to kick off my practice. I was gonna scale to 30 DU’s but on my first round the DU’s went by to fast. By the time I hit my last round they went by very slowly but I now have a new goal and that is to try my best to have DU’s linked by the end of April. Good job to everyone that did this one. It was not fun in the least.

  14. 19:09 Rx’d

    I second Jeff’s hurt on this WOD. I developed a pounding headache for some odd reason during about round 4. I kept it until about 15 minutes after the workout. It’s been a long time since I’ve felt like that. Actually, I don’t ever remember getting a headache during a workout.

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