Transition time, “where the time goes”

21 back squats in a row


Three rounds for time of:
400m Run
21 Kettlebell Swings (53 lb./35 lb.)
12 Pull ups

Compare to April 29, 2011. Post back squat weight and Helen time to comments.


Have you ever written on your shoes? What did you write??

(Rich Froning from the Games)

Earlier this year, I heard Sage Burgener explain she wrote “LATS” on her lifting shoes because it helped her remember to set her lats before moving the barbell. I didn’t think much about it at the time, as I wasn’t ever inclined to write on my shoes (mostly because if we did that as a kid, we got in a lot of trouble)…

I don’t recall exactly when I took a sharpie to my lifting shoes, but when I got done, they looked like this:

In the fraction of a second before I start a lift, there are a zillion things that run through my mind: jump and land, finish the pull, don’t hit my face with the bar because it hurts, FINISH!!! (don’t bend my arms!), shoulders lead/arms follow….etc. etc. etc. And more often than not, all of those thoughts get in the way of getting a good lift. Coach B calls it “paralysis by analysis”, and no matter how many times I try to focus on just ONE thing before lifting, it never fails that 1,000 other things creep into my head too.

I didn’t know at the time just how much writing on my shoes would help me as a lifter. I know, I know, that sounds completely wheels off….but what I never realized was my shoes are the very last thing I see before I move the weight. Now when I approach the bar, there are still 1,000 thoughts racing through my head, but the last thing I see is “SLOW IS SMOOTH, SMOOTH IS FAST.” When I see it, I hear Coach B saying it, and as crazy as it sounds, it completely clears my mind. Writing on my shoes helped me get my mind out of the way, which for me, was the biggest obstacle in moving heavier weights.

Try it for yourself….what will you write on your shoes? Post thoughts to comments.

Tuesday WOD, September 6, 2011

10 thoughts on “Tuesday WOD, September 6, 2011

  • September 6, 2011 at 7:18 am

    115 lbs 21 squats
    Helen 10:32 but realized I used the 26 lb kettle bell.

  • September 6, 2011 at 8:07 am

    SC: 21 Back Squats (115#)

    WC: 14:33 (44#)

  • September 6, 2011 at 4:15 pm

    Interesting picking the weight on the back squats….did 135 – last few were tough, but I think I could have done more. Ok with saving legs for tomorrow – I have a time goal for the WOD 🙂

  • September 6, 2011 at 5:12 pm

    Good workout today. 9:48. Can’t say I ‘enjoyed’ my first date with Helen, but l do look forward to our second date.

  • September 6, 2011 at 6:40 pm

    8:30. Helen is always a battle.

  • September 6, 2011 at 8:28 pm

    135# BS 21 reps
    11:34 Helen 44lb KB

  • September 6, 2011 at 8:28 pm

    Wow you guys are all beasts, I about died on the third run!

    21BS @ 205# – wasn’t feeling it today, can do more next time

    WOD – 11:19

    PR im pretty sure, tons of room for improvement on the runs though.

  • September 8, 2011 at 11:34 am

    35 backsquats with 225#

Comments are closed.