155, 175 I resisted the urge to go heavier and/or increase the reps. In addition to working with progressive resistance for increased strength we can also utilize diligence in our technique, the generation of more force, and a better mental comprehension of all the moving parts and what is required to maintain mental and physical control in slowly deteriorating condition. I saw Petranek's "Elizabeth" vid and it brought back memories of when we first opened CFJAX. Yea we didn't do everything right, but we learned fast and corrected our mistakes. I think one of the biggest mistakes is having clients do some of the named WODs (i.e. elizabeth) when they can't even do a single squat clean to near perfection. This is like asking someone who just learned to run to do a marathon. It's simply too much. This is where crossfit has put the cart before the horse. Perfect form should be a prerequisite to most of the named WODs that include an inordinate number of reps on such complex and technical movements. By spending more time on form, one will also increase his or her strength making the WOD more commensurate with the client's skill level. Specifically, I don't think it is wise to do a crappy jump the bar up-bend your back-round your shoulders-drop the bar at the top of the squat clean 21 times or even one time. The experts who perform these movements don't utilize this type of form. Neither should we. Furthermore, I think it is a serious break in continuity. Being strong enough to keep the bar flowing in a touch and go rhythm is ideal for getting a faster time and a more impressive performance. The form/tempo/flow standard should precede the prescribed weight scheme. If you aren't breaking a world record then it doesn't matter whether or not you used the prescribed weight. What will benefit the client most? This is the most important question a trainer can answer in the form of programming. Other sports follow this principle. Crossfit, as it evolves into a "sport," should do the same. Find a weight that you can work, something that provides just enough resistance to elicit diligence and steadfast attention to technique. Get to know the weight so that if you had to do 45 reps, you could.
Mike Did you complete the experimental Burpees over the bar. WOW, this smashed my forearms, not to mention the bruises i have on my hips. Had to complete this one by doing burpees to jumping pull up's.
Yea, I didn't practice this at all. Hence, the quizzical body language. I had the idea because burpees, being such an ostensibly good exercise, are extremely subjective. Some people jump 1" off the ground while another may jump 1'. Some extend arms at a 45 degree angle and others over the head so I wanted to incorporate an objective measure. I think they will require a little practice to create more flow. On a low bar you could extend the arms to the bar and do the jumping muscle up but on a tall bar I think you would have to jump to the bar, incorporate a kip, and then muscle up and over the bar. I'm not sure about rep schemes or anything yet but I had the same issue. There is a movement on the muscle up that activates the forearms. I think it is at the sticking point. Who didn't do this stuff at the playground as a child. There is no reason we can't do this stuff as an adult.
Dave, I just checked your site. Nice job! I miss those days!!! I hope you reiterate to the students that dive school is probably the best time they'll ever have and to get paid for such fun is a privelege that most people will never experience in this life. 97-40-EOD Damn that was a long time ago.
Hopefully here in the next couple of weeks you will start seeing pics of the new gym and equipment. Just got the school house to buy off on about 20 thousand dollars worth of equipment, GHD's, Rowers, Bumper Plates, and bars, medicine balls, all kinds of stuff. Made one of the old boat storage spaces into a gym. Very excited!! Question, I don't think I ever remember seeing an air conditioner at JAX, did the humidity ever get to your rowers, ie, electronics.
Congrats on making it happen. Watch your bars. The joints will rust and they won't rotate as much. You could always incorporate climate control for the equipment but turn it off when training.
155, 175
ReplyDeleteI resisted the urge to go heavier and/or increase the reps. In addition to working with progressive resistance for increased strength we can also utilize diligence in our technique, the generation of more force, and a better mental comprehension of all the moving parts and what is required to maintain mental and physical control in slowly deteriorating condition.
I saw Petranek's "Elizabeth" vid and it brought back memories of when we first opened CFJAX. Yea we didn't do everything right, but we learned fast and corrected our mistakes. I think one of the biggest mistakes is having clients do some of the named WODs (i.e. elizabeth) when they can't even do a single squat clean to near perfection. This is like asking someone who just learned to run to do a marathon. It's simply too much. This is where crossfit has put the cart before the horse. Perfect form should be a prerequisite to most of the named WODs that include an inordinate number of reps on such complex and technical movements. By spending more time on form, one will also increase his or her strength making the WOD more commensurate with the client's skill level. Specifically, I don't think it is wise to do a crappy jump the bar up-bend your back-round your shoulders-drop the bar at the top of the squat clean 21 times or even one time. The experts who perform these movements don't utilize this type of form. Neither should we. Furthermore, I think it is a serious break in continuity. Being strong enough to keep the bar flowing in a touch and go rhythm is ideal for getting a faster time and a more impressive performance. The form/tempo/flow standard should precede the prescribed weight scheme. If you aren't breaking a world record then it doesn't matter whether or not you used the prescribed weight. What will benefit the client most? This is the most important question a trainer can answer in the form of programming. Other sports follow this principle. Crossfit, as it evolves into a "sport," should do the same.
Find a weight that you can work, something that provides just enough resistance to elicit diligence and steadfast attention to technique. Get to know the weight so that if you had to do 45 reps, you could.
Mike
ReplyDeleteDid you complete the experimental Burpees over the bar. WOW, this smashed my forearms, not to mention the bruises i have on my hips. Had to complete this one by doing burpees to jumping pull up's.
Yea, I didn't practice this at all. Hence, the quizzical body language. I had the idea because burpees, being such an ostensibly good exercise, are extremely subjective. Some people jump 1" off the ground while another may jump 1'. Some extend arms at a 45 degree angle and others over the head so I wanted to incorporate an objective measure. I think they will require a little practice to create more flow. On a low bar you could extend the arms to the bar and do the jumping muscle up but on a tall bar I think you would have to jump to the bar, incorporate a kip, and then muscle up and over the bar. I'm not sure about rep schemes or anything yet but I had the same issue. There is a movement on the muscle up that activates the forearms. I think it is at the sticking point. Who didn't do this stuff at the playground as a child. There is no reason we can't do this stuff as an adult.
ReplyDeleteDave,
ReplyDeleteI just checked your site. Nice job! I miss those days!!! I hope you reiterate to the students that dive school is probably the best time they'll ever have and to get paid for such fun is a privelege that most people will never experience in this life.
97-40-EOD Damn that was a long time ago.
Hopefully here in the next couple of weeks you will start seeing pics of the new gym and equipment. Just got the school house to buy off on about 20 thousand dollars worth of equipment, GHD's, Rowers, Bumper Plates, and bars, medicine balls, all kinds of stuff. Made one of the old boat storage spaces into a gym. Very excited!! Question, I don't think I ever remember seeing an air conditioner at JAX, did the humidity ever get to your rowers, ie, electronics.
ReplyDeleteCongrats on making it happen. Watch your bars. The joints will rust and they won't rotate as much. You could always incorporate climate control for the equipment but turn it off when training.
ReplyDeleteCheck!! Thanx. Keep you informed. Do you mind if I incorporate some of those burpees into the student workouts. (Solista Burpees)
ReplyDeleteDo it! I wish I could join you guys.
ReplyDelete