It's been a long time since pursuing anything impressive with the oh squat. Today's rep/weight scheme was a good reinauguration. In light of the upcoming fgb bonanza and not having done any good work ups I wanted to experiment with rest control, that is, resting for a specific time in lieu of perception. We don't realize how much we rest until we see it on video. With reracking and taking three breaths I lost a total of ten seconds. On a short sprint wod like fran this might translate to 3:05 instead of 2:5something. In an interval wod like fgb this translates to 50 seconds, not including transit time (unless it's your first exercise). There are two factors at work. 1. How many reps you can do before you need to rest and 2. How fast you can recuperate to squeeze in more reps. On fgb (for the pp) I think the best strategy is to max out your first set to your target goal and then rest in the rack position for a specified number of breaths. Reracking takes too long and is not necessary. A good way to find out how long you can last in the rack position is to do burn outs with 75#, stopping in the rack position ever x number of reps and taking a specified amount of breaths or having someone time you. We can't depend on our perception as it is based on self-preservation and unfortunately doesn't share our goals of sabotaging it. I'm going to try this next week with 95#. As far as points are concerned this is probably the best place to start fgb as it is the shortest range of motion and pays more per time than the other movements. Box jumps would probably be second, followed by sdlhp, wallballs, and finally the rower. Similar rest strategy can be used on other exercises. On sdlhp it would be best to keep the hands on the bar as it is an awkward position for rest and would likely send messages to the brain to continue lifting. Don't drop the ball on wallballs. Regardless of what we think we will always take our sweet time picking it back up. There is a reason you dropped it in the first place. On the box jumps rest while on the box. Pretend there is molten lava on the ground. The rower unfortunately doesn't allow for many points due to the transition and short time to generate calories. The moral of the story is have a target number and control your rest lest it control you.
M/51/163 Today was rest, recover & row 5k. Still have not got it < 20 min, but the ride was comfortable. Guess that means I could have done it if I pushed myself harder. AARP
Well if you are doing it for recover then you need not worry about time, i.e. <20. You can't have your cake and eat it too. Recover means no expectations. If your goal is <20 then take a pure rest day and go into it at your best. You can't expect for it to happen on its own. You have to make it happen through deliberate and unremitting effort. I think your body can do it. Can your mind do it?
It's been a long time since pursuing anything impressive with the oh squat. Today's rep/weight scheme was a good reinauguration.
ReplyDeleteIn light of the upcoming fgb bonanza and not having done any good work ups I wanted to experiment with rest control, that is, resting for a specific time in lieu of perception. We don't realize how much we rest until we see it on video. With reracking and taking three breaths I lost a total of ten seconds. On a short sprint wod like fran this might translate to 3:05 instead of 2:5something. In an interval wod like fgb this translates to 50 seconds, not including transit time (unless it's your first exercise). There are two factors at work. 1. How many reps you can do before you need to rest and 2. How fast you can recuperate to squeeze in more reps. On fgb (for the pp) I think the best strategy is to max out your first set to your target goal and then rest in the rack position for a specified number of breaths. Reracking takes too long and is not necessary. A good way to find out how long you can last in the rack position is to do burn outs with 75#, stopping in the rack position ever x number of reps and taking a specified amount of breaths or having someone time you. We can't depend on our perception as it is based on self-preservation and unfortunately doesn't share our goals of sabotaging it. I'm going to try this next week with 95#. As far as points are concerned this is probably the best place to start fgb as it is the shortest range of motion and pays more per time than the other movements. Box jumps would probably be second, followed by sdlhp, wallballs, and finally the rower. Similar rest strategy can be used on other exercises. On sdlhp it would be best to keep the hands on the bar as it is an awkward position for rest and would likely send messages to the brain to continue lifting. Don't drop the ball on wallballs. Regardless of what we think we will always take our sweet time picking it back up. There is a reason you dropped it in the first place. On the box jumps rest while on the box. Pretend there is molten lava on the ground. The rower unfortunately doesn't allow for many points due to the transition and short time to generate calories. The moral of the story is have a target number and control your rest lest it control you.
M/51/163
ReplyDeleteToday was rest, recover & row 5k. Still have not got it < 20 min, but the ride was comfortable. Guess that means I could have done it if I pushed myself harder.
AARP
Well if you are doing it for recover then you need not worry about time, i.e. <20. You can't have your cake and eat it too. Recover means no expectations. If your goal is <20 then take a pure rest day and go into it at your best. You can't expect for it to happen on its own. You have to make it happen through deliberate and unremitting effort. I think your body can do it. Can your mind do it?
ReplyDelete