First, I appreciate the collaboration with cfjax as always. Although I'm X miles away I felt closer than ever. Thanks to Turbo J for this one. I would definitely file it with Transformers and Ironman. 14:06 The interesting issue here is the combination of the d-lift and squat clean. One is nothing more than a human crane operation that takes the perfect application of muscular leverage while the other requires a different gear altogether. I found myself initiating the clean with d-lift speed and then having to pop fast and rotate the shoulders faster than usual. Conversely, I found myself grabbing the d-lift bar with a double overhand grip. We frequently mix these exercises but with relatively light weight. This is the first time that I've crossed wires as such. I knew the muscle ups would be a slow point. I missed about three total, a demoralizing blow and gross waste of energy. This exercise takes just as much oomph as the Oly lifts and always stops me dead. The other two lifts severely affected my timing as I found myself pulling too early at times and letting my elbows spread. This type of wod definitely has an application but I don't think we'll see something like this in competition for some time to come though. It demands more strength than the community generally demands of its wods (except from the oly/power lifts). Right now it seems that speed is king or the ability to move the medium weights, i.e. 135-155. I wonder if trends will change. Either way, we must endeavor to seek out our weakness, exploit and rectify them, and thereby be ready for anything.
Glad we could make this work. The thought of added competition on the northern end of I-95 was enough to keep me moving.
When I designed the workout, there were two objectives: 1) Create a WOD falling in line with the Transformers and Ironman protocol and legacy. 2) Incorporate a different movement, something that taxes the posterior chain; prior to the heavy squat cleans. The deadlift at 225# proved perfect. By itself, a manageable and mundane weight for the movement, but add heavy squat cleans and 30 muscle ups, things get unwieldy. After the first round, I found the MUs to be a nice reprieve. I needed that time on the rings to prep my hamstrings for the squat cleans. I still have to take 3-5 breaths between my attempts at 225#. I’m sure it was longer the latter in rounds. No drop & go beyond the first round. The muscle up rep scheme was not for the faint. I killed’em one at a time, using the technique I applied at Iron Curtain. To move any faster here would’ve lead to failed reps on the cleans. Additional 225# squat cleans were not in my Black Friday circular.
It seems confusing CF competitions don’t embrace these heavier multi-movement workouts. Why? In there no “function” in moving heavy loads repetitively? Do incoming rounds strike victims with discrimination or consideration for the capacity of those left to pull them out of the battle space? Yeah, someone told me they only hit targets weighting between 135#-155#. Maybe it’s fear? Certainly don’t want to alienate anyone on the quest of forging “elite” fitness. Everyone can do that! I’m not sure all of the top CF athletes could complete this workout. The bulk of their training may focus on what competition will bring. The concentration of my training will not deviate. As always, my focus remains on improvement: Personal, professional, and athletic. I covet the chance to get stronger; this was one of those opportunities.
Definitely noticed the interesting mix of the deadlift, and the clean. Similar, but very different. And as above, the muscle ups proved to be a rest. Nice program
wake up call for me. yeah, i could have scaled down the load after the 3rd round, but it wouldn't have been the same. i also could have stuck it out and finished it but that would have taken over an hour at best. chalk it up as a training workout vice performance, since there was lack thereof. sometimes you win, sometimes you lose...i lost.
no more excuses, time to hit it hard and get back on track.
In what other endeavor, especially one so renown for performance and influenced by hard core truth, would a willing participant post a DNF for the entire world to see? This is what makes this sport, this community, and this individual so different and so great. Running a gym is a funny thing because there is an assumption that people "get it" yet there are still a few in the community and the gym that place the numbers or the F as in finish in front of the true purpose which is self-improvement. What better way to improve yourself than thank your opponent for exposing your weaknesses and for so succinctly providing the necessary prescription. Can you imagine if, after winning an MMA fight the winner revealed exactly what the loser needs to do in order to beat him next time? This is exactly what these wods so kindly do for us. We should be thankful for this and those willing to put their egos on the line and expose their insides. I think the issue with incorporating these wods in competitions is due to the current culture. The fascinating thing about crossfit, probably primarily due to competition, is that we are witnessing its evolution right now. The standard path that one takes when introduced to crossfit is to over train the oxidative system. They do everything for time, even wods that aren't timed. 135 used to be the top "heavy" weight for "heavier" wods and now it's 155. Since the heavy emphasis on the oly and power lifts, especially the good exposure to information and training opportunities, we have seen some more powerful athletes evolve. It's probably still neglected by most but I think it will come around in time. As CF evolves into a spectator sport we can only surmise that it will be more impressive to watch something like DM than nasty girls. Watching someone do air squats is like watching aerobics but watching someone do MUs and then hitting or missing a heavy clean will more likely keep you on the edge of your seat. I like the idea of putting a no shit, stop and regroup, I can't afford to fail task in the middle of a fast wod. I'm not sure what the future of this sport holds but it certainly is interesting to watch it unfold.
First, I appreciate the collaboration with cfjax as always. Although I'm X miles away I felt closer than ever. Thanks to Turbo J for this one. I would definitely file it with Transformers and Ironman.
ReplyDelete14:06
The interesting issue here is the combination of the d-lift and squat clean. One is nothing more than a human crane operation that takes the perfect application of muscular leverage while the other requires a different gear altogether. I found myself initiating the clean with d-lift speed and then having to pop fast and rotate the shoulders faster than usual. Conversely, I found myself grabbing the d-lift bar with a double overhand grip. We frequently mix these exercises but with relatively light weight. This is the first time that I've crossed wires as such. I knew the muscle ups would be a slow point. I missed about three total, a demoralizing blow and gross waste of energy. This exercise takes just as much oomph as the Oly lifts and always stops me dead. The other two lifts severely affected my timing as I found myself pulling too early at times and letting my elbows spread.
This type of wod definitely has an application but I don't think we'll see something like this in competition for some time to come though. It demands more strength than the community generally demands of its wods (except from the oly/power lifts). Right now it seems that speed is king or the ability to move the medium weights, i.e. 135-155. I wonder if trends will change. Either way, we must endeavor to seek out our weakness, exploit and rectify them, and thereby be ready for anything.
CF Daytona wanted to play too
ReplyDeletetanner. 25:55
mk. 24:25 (135/jmu)
rh. 22:49
Glad to see the Daytona boys are still in the mix!
ReplyDeleteboys and girl ;)
ReplyDeleteturbo. 158bw. rx. 17:00
ReplyDelete“I love it when a plan comes together!”
- Col. J. “Hannibal” Smith
Glad we could make this work. The thought of added competition on the northern end of I-95 was enough to keep me moving.
When I designed the workout, there were two objectives: 1) Create a WOD falling in line with the Transformers and Ironman protocol and legacy. 2) Incorporate a different movement, something that taxes the posterior chain; prior to the heavy squat cleans. The deadlift at 225# proved perfect. By itself, a manageable and mundane weight for the movement, but add heavy squat cleans and 30 muscle ups, things get unwieldy. After the first round, I found the MUs to be a nice reprieve. I needed that time on the rings to prep my hamstrings for the squat cleans. I still have to take 3-5 breaths between my attempts at 225#. I’m sure it was longer the latter in rounds. No drop & go beyond the first round. The muscle up rep scheme was not for the faint. I killed’em one at a time, using the technique I applied at Iron Curtain. To move any faster here would’ve lead to failed reps on the cleans. Additional 225# squat cleans were not in my Black Friday circular.
It seems confusing CF competitions don’t embrace these heavier multi-movement workouts. Why? In there no “function” in moving heavy loads repetitively? Do incoming rounds strike victims with discrimination or consideration for the capacity of those left to pull them out of the battle space? Yeah, someone told me they only hit targets weighting between 135#-155#. Maybe it’s fear? Certainly don’t want to alienate anyone on the quest of forging “elite” fitness. Everyone can do that! I’m not sure all of the top CF athletes could complete this workout. The bulk of their training may focus on what competition will bring. The concentration of my training will not deviate. As always, my focus remains on improvement: Personal, professional, and athletic. I covet the chance to get stronger; this was one of those opportunities.
Definitely noticed the interesting mix of the deadlift, and the clean. Similar, but very different. And as above, the muscle ups proved to be a rest. Nice program
ReplyDeleteHypoxia
russ. 162bw. rx. DNF
ReplyDeletewake up call for me. yeah, i could have scaled down the load after the 3rd round, but it wouldn't have been the same. i also could have stuck it out and finished it but that would have taken over an hour at best. chalk it up as a training workout vice performance, since there was lack thereof. sometimes you win, sometimes you lose...i lost.
no more excuses, time to hit it hard and get back on track.
In what other endeavor, especially one so renown for performance and influenced by hard core truth, would a willing participant post a DNF for the entire world to see? This is what makes this sport, this community, and this individual so different and so great. Running a gym is a funny thing because there is an assumption that people "get it" yet there are still a few in the community and the gym that place the numbers or the F as in finish in front of the true purpose which is self-improvement. What better way to improve yourself than thank your opponent for exposing your weaknesses and for so succinctly providing the necessary prescription. Can you imagine if, after winning an MMA fight the winner revealed exactly what the loser needs to do in order to beat him next time? This is exactly what these wods so kindly do for us. We should be thankful for this and those willing to put their egos on the line and expose their insides.
ReplyDeleteI think the issue with incorporating these wods in competitions is due to the current culture. The fascinating thing about crossfit, probably primarily due to competition, is that we are witnessing its evolution right now. The standard path that one takes when introduced to crossfit is to over train the oxidative system. They do everything for time, even wods that aren't timed. 135 used to be the top "heavy" weight for "heavier" wods and now it's 155. Since the heavy emphasis on the oly and power lifts, especially the good exposure to information and training opportunities, we have seen some more powerful athletes evolve. It's probably still neglected by most but I think it will come around in time. As CF evolves into a spectator sport we can only surmise that it will be more impressive to watch something like DM than nasty girls. Watching someone do air squats is like watching aerobics but watching someone do MUs and then hitting or missing a heavy clean will more likely keep you on the edge of your seat. I like the idea of putting a no shit, stop and regroup, I can't afford to fail task in the middle of a fast wod. I'm not sure what the future of this sport holds but it certainly is interesting to watch it unfold.