Archive for January, 2010
Weekend Reading….
Don’t forget Saturday 9 am WOD, followed by Olympic Lifting Club at 10 am. Olympic Lifting Club is a time devoted to working and practicing on technique for Olympic lifting – if you have questions, several coaches will be on hand to help you out!
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Several CF7er’s have mentioned their progress of late…some have set new PRs, while others have expressed frustration at a lack of progress. Which begs the question, how do you measure your progress and how do you know when you’ve advanced? Is it a PR? Is it doing a WOD as Rx’d? What is your measure of progress?
Progress happens EVERY day, with every WOD you complete. Keep in mind, the only person you are competing with is yourself. When any of us first start CrossFit, your progress takes off, and it’s easy to see when you advance to heavier weights, faster times…you experience exponential growth in your progress, and it’s easier to feel like you are moving forward.
After some time though, that exponential growth slows down. You are still moving forward, just not as fast. You may not lift as heavy one day as you did with that same lift three months prior. You may not get as many rounds or as fast of times as you did six months ago. None of these are indicators that you have regressed.
You have to ask yourself, “Have I allowed my body enough recovery time?” If you have nagging injuries that just won’t go away, that’s your body’s way of telling you to rest. Did you take some time off of CrossFit during the holidays, maybe not eating as clean as you did six months ago? That’s OK too! We all need time to rest and allow our bodies to recover, as great gains are made in recovery.
The great part of a new year is it allows for a new beginning. It allows each of us to evaluate our successes from the previous year and set new challenges for 2010. What are your goals? What do you want to accomplish?
January is a time to get back into a routine. With February approaching, set your sights on your goals for this year. Direct all of your efforts in the gym toward achieving those goals. Every rep counts. Every pullup, every pushup, every squat – they all get you closer to your goal.
Make no mistake about it. You make progress EVERY DAY. What you did last week, last month, last year is going to help you today, tomorrow and a month from now.
Read “The Warrior Within.” Post your goals to comments. Stick around tomorrow after WOD and start working to achieving it.
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Friday WOD, 1/29/10
1-1-1-1-1
Power Clean
Overhead Squat
I did this WOD a couple of days ago, and I committed the cardinal sin of olympic lifting – watch and learn.
125 lbs. Overhead Squat – this one was good.
After this lift, I got really excited because my PR is 135 lbs., and I KNEW I could get 140 lbs. In my mind, I started preparing (and chasing) 140 lbs., completely bypassing 135 lbs. In my mind, I knew I had already successfully lifted 135 lbs. overhead, so I could easily get it this time, and I was on my way to 140, 145 lbs.
However, that is not at all how things played out….it all went south very quickly. First, you have to make every lift as perfect as you can, every time. You have to prepare for every lift as if it’s a PR, and not worry about when the PR is going to come. Perfect practice makes perfect, right?
So, here’s what happened when I lifted 135 lbs. I made a mistake – let’s see who finds it first!! (And no, it’s not dropping the weight on my head – that was a result of what I did wrong in the lift.)
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Thursday WOD, 1/28/10
“Elizabeth”
21-15-9
Squat Clean, 135 lbs.
Ring Dips
Post time to comments.
OPT does Elizabeth, 5:14
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Wednesday WOD, 1/27/10
Filthy 50
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Post time to comments.
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CrossFit Games 2010
CrossFit Journal, Free Issue
