Back Squat: 2/2/2/2/2/2/2/2/2/2
KTE: 5/5/5/5/5/5/5/5/5/5
Post last 2RM weight
2010-02-09
2010-02-06
Max Effort
Somedays you get a lift, somedays you get a goal.
Here is video of 4 attempts at a 55KG snatch, followed by a successful 54KG lift. As I watch the video, I can see points in the lift where I could have done this or that to make the lift successful, and that's helpful, to be sure. However, at some point, we all have to back down from what we want to do today and capture what it is we can do today. Tomorrow is another attempt, and my guess is, armed with hindsight and bit more strength, I'll pull it off. There's an element of patience to this pursuit that is wise.
2010-02-04
Weekend Prescription - 10.02.05-08
Chipper is a workout built on a single set of one exercise, typically with high reps, followed by a single set of the next exercise, etc, etc down the line. Here's your weekend chipper.
Spartan Chipper, for time.
50 Situps
50 KB swings (20KG for men, 16KG for women)
50 Pushups
50 Box jumps (20 inch box)
50 DB Push press (1/4 body weight total)
50 Russian Hops.
Post your time and any variations from the prescription.
Snatch Practice - 10.02.04
Olympic Snatch today - like ballet with a bar.
16/12/8/4/1 with increasing weight.
Post your 1RM time.
2010-02-02
Elizabeth. 10.02.03
Hallmark CrossFit workout - one of "The Girls"
Ring Dips
21-15-9, for time.
Post time and any modifications to weight on cleans and dips.
A word about the weights and exercise in this workout. Elizabeth is a hallmark CrossFit exercise, and as such, is prescribed with the understanding that you and I will modify or scale the workout to our current capabilities. This means it will still deliver intensity (with resultant physical and psychological discomfort), but that intensity will be at the level that is appropriate. As experience in this approach to training builds, you and I are better able to select the right level of intensity in the workout. The goal is not to injure or kill yourself in training (too much intensity), the goal is to select the right level of training stimulus to create higher levels of broad, inclusive and general fitness.
Nobody this morning selected 135 lbs for the weight on the cleans. I see that as totally appropriate for this group of middle aged adults about a year into CrossFit training. The full load on this workout is reserved for those at an elite level of fitness - think 20 and 30 something mixed martial artists, military and law enforcement special operators or collegiate football players. You and I can aspire to that level, work patiently towards that goal and perhaps achieve it one day. It is almost irrelevant whether we do or not. What is important is that we, at every training session, work to execute great form under intense loads/pace and nudge our fitness to the next level. It is a step by step process with patience as a prudent ally.
That being said - nice job chasing after the next level of physical fitness. This is a great group and I'm proud to be included in the cohort.
Resistance Training for Health
Typically, whenever I find an article in the medical/fitness literature about the benefits of exercise, the article typically promotes cardiovascular training as synonymous with exercise. The unspoken assumption runs something like this: Yes, yes, strength is important, but disease management, fat loss and anything else you want comes from running, biking, swimming - something related to elevated heart rate. You all know by now my disdain for this narrow minded approach to health, so I'll spare you the ranting. This time.
In this 2001 review of literature by Winett and Carpinelli, the abstract for the study states that:
Public health guidelines primarily focus on the promotion of physical activity and steady-state aerobic exercise, which enhances cardiorespiratory fitness and has some impact on body composition. However, research demonstrates that resistance exercise training has profound effects on the musculoskeletal system, contributes to the maintenance of functional abilities, and prevents osteoporosis, sarcopenia, lower-back pain, and other disabilities. More recent seminal research demonstrates that resistance training may positively affect risk factors such as insulin resistance, resting metabolic rate, glucose metabolism, blood pressure, body fat, and gastrointestinal transit time, which are associated with diabetes, heart disease, and cancer. Research also indicates that virtually all the benefits of resistance training are likely to be obtained in two 15- to 20-min training sessions a week. Sensible resistance training involves precise controlled movements for each major muscle group and does not require the use of very heavy resistance. Along with brief prescriptive steady-state aerobic exercise, resistance training should be a central component of public health promotion programs.
My vote is that we continue with weightlifting, taxing the cardiovascular system with brisk pace, and developing greater strength for all the health benefits listed above.
Deadlift/Pullup Pyramid ala Carlo. 10.02.02
Thanks to Carl this morning for covering for me while I was coughing up a lung. Thought it best in the interest of health and wellness if I limited my generosity to workout coaching and not respiratory infections. Today's workout courtesy of Carl is:
Deadlifts and Pullups:
Deadlifts: 5/10/15/20/15/10/5. Weight increasing each set.
Pullups: 5/10/15/20/15/10/5. Use same bodyweight!
Post your weight for the last 5 reps.
Subscribe to:
Posts (Atom)