There are so many ways to skin this cat. After set 3 my hamstrings wouldn't stop contracting and loosen up. This slowed me down getting to and from the bar although I was standing over it. It would've been better to anticipate the interval in order to squeeze in more reps despite the slow down. Breathing was definitely labored but not so bad that it contributed to the slow down. I wouldn't do this unless your hamstrings/back are as close to 100% as possible. Any lingering soreness or damage will become very evident after a few sets. I went with 250 because I did 225# in the past. When I did it I sold myself short on the reps and ended up doing more on the last four sets. This time I wanted to experience the true nature of diminishing return. I think 100 reps with 225# would be a lofty goal. Again, it will be more muscular in nature, i.e. can your hamstrings endure the intense contraction? As for Food Inc., I agree but most Americans are happy living in the dark. The light of knowledge and truth is too bright for weak eyes to digest. I'm currently looking for ways out of agro-industry.
DAMN... I would have never thought that video would have been anywhere near as informative as it was. Watching your technique on 67 deadlifts at that load within a 3:50 window was a lesson in stamina and dead lifting form, rom, and technique. Also, thanks for the uncut video and original audio. Overlaying great music is generally the way to go in my opinion. but for this, there was no better soundtrack than hearing the mental and physical fatigue build with each 20 seconds of work.
Diminishing Returns: The last three intervals of this diaster.
Plenty of knee knockin' going on in the last four intervals. Probably should've taken your advise and done this fresh. But I don't listen very well. It's difficult to determine the best avenue of approach for this WOD. Certainly, I could've hit 12-13 on the first two intervals, but stopped at 10. The plan was to stay consistant. Obvious failure. So, is it better to take the added reps early? If you do, will you loose more later? I'm not sure the last three could be any worse. This conundrum has my mind spinning. I'll revisit this and just hammer it out the gate.
This is exactly what makes this endeavor in self-exploration so fascinating and, specifically, the tabata strategy. I agree that we could've gone crazy out of the gate but I think it would've been a diminishing return. I would also like to revisit this with different approaches. Let me know when you are ready. I will abandon reason/strategy and work within the allotted time frames so as to elicit a true tabata response.
Ah, the ability to abandon reason or strategy, this has evolved to be a difficult, if not impossible feet for me. With speed, power, and efficiency the product is faster times, more reps, rounds, etc. I find myself “gaming” every workout. How fast can I go? What's the fastest way to the finish? I often wonder whether this defeats the purpose? Is there more to be gained by expending everything and working through the outer limits of extreme fatigue? Or, is the greater benefit in sustainable effort, marginalizing rest, and attempting to maintain uninterrupted movement? I suppose answer relies heavily on the design and/or perceived purpose of the workout along with individual goals. Of course, mine is to rule the world, so I’m right on track.
Let’s get after this again in two weeks. I’d also like coordinate a collaborative effort for the “Dungeon Master” WOD.
Ok, I think I can answer this question with a modicum of confidence. First off, you already answered in the end of your post but I will happily elaborate. The easy answer is this: if you go balls to the wall and do 18 rnds of cindy in 20 min with an obviously disproportionate distribution of effort, i.e. into the red after 15 rnds in ten minutes and are relegated to doing one rep at a time per movment, or by employing the simple strategy of doing one rnd per minute so as to achieve 20 rnds in 20 min did you not perform more work and are you not, by definition, more fit?! Our metabolic limits won't allow us to go 100% for more than x amount of time. This is why we adjust depending on the workout modality. What are we talking about here? If the goal is to smoke ourselves I guarantee you could do it by the halfway point in fran and wouldn't be able to complete it in your usual time. If we are talking about winning and setting pr's then we, either consciously or unconsciously employ strategy. We employ strategy in every activity in everyday life. Gassing out leaves us vulnerable to predators. We always operate with a small reserve just in case the opportunity opens to finish the fight. There are always times, like on the last leg of a race or the last rnds where you must go all out in order to achieve your objective but I am willing to state with confidence that you can't go 100% from the beginning and sustain it for more than a few minutes. I'm willing to try this. I actually was trying this with the ball slams before it broke. I'm sure there are some genetic issues at work but for the most part top performers generally rely more on talent than blood and guts. I can say this because I don't consider myself one. I can't eat poptarts and operate at max effectiveness. Let me know what you think. Also, I have to find a place for the rings before I can do dungeon master. I'll be on the road again next week so give me some time. Funny thing is I've been giving some thought to this issue on max effort lately. I'm looking at other time intervals and movements in addition to tabata. The key is to find the proper movements so as to employ good gauges. The deadlift is almost perfect. Thrusters would be another good one. Anyway, let me know what you think.
I can identify a few reasons why max effort training is not only relevant, but critical. Even the most well calculated strategies fail. Situations will arise when we are forced to function beyond sustainable levels of exertion (i.e. past the lactate threshold). At this point, having the mental confidence and experience of operating in this area will lend to success or survival. I consider anaerobic threshold training nothing more than conditioning drills. The more time we spend acclimating the body to the many physical and mental stresses of full throttle activity, the more comfortable it becomes. I’m not just referring to the onset of blood lactate accumulation, but the mental collapse associated with physical limits. As vision narrows, breathing labors, and muscles tighten the mind’s enthusiasm to continue waivers. In these moments, the most valuable training takes place. Speed, number of repetitions, or rounds, no longer matter, it’s simple; you either finish/survive or quit/die. Offering the body and mind opportunity to function in this realm develops self-assurance; I can go there when needed and I can win.
Thrusters would be a great gauge for a max effort workout. Four reasons: 1) The movement involves engaged use of both the hip and shoulder girdle. 2) Speed at which the movement can be executed. 3) Overall range of motion. 4) Load is constantly supported, it never touches the deck. The deadlift only hits on one or two.
You had to bring up the Pop-Tarts. Genetics are a fact of life. Undeniably, they contribute to success, but are not the sole factor. I’ve always considered my “talent” will and discipline to train harder than the next wanna be, at times, to my own detriment. I don’t think you’re any different. If following a strict diet is necessary criteria within that regiment, you execute. You’ve identified a chink in the armor and have taken the necessary steps to ensure ensuing rounds don’t penetrate. Being a “top performer” does require talent, but it’s the non-inherent traits that set you apart.
How'd this go? What prompted the 25 lbs. increase? The title appears appropriate!
ReplyDeleteNo vid? Food Inc. should be a requirement for all Americans to watch... I'm repulsed.
ReplyDelete10,10,10,8,8,8,6,7=67
ReplyDeleteThere are so many ways to skin this cat. After set 3 my hamstrings wouldn't stop contracting and loosen up. This slowed me down getting to and from the bar although I was standing over it. It would've been better to anticipate the interval in order to squeeze in more reps despite the slow down. Breathing was definitely labored but not so bad that it contributed to the slow down. I wouldn't do this unless your hamstrings/back are as close to 100% as possible. Any lingering soreness or damage will become very evident after a few sets. I went with 250 because I did 225# in the past. When I did it I sold myself short on the reps and ended up doing more on the last four sets. This time I wanted to experience the true nature of diminishing return. I think 100 reps with 225# would be a lofty goal. Again, it will be more muscular in nature, i.e. can your hamstrings endure the intense contraction?
As for Food Inc., I agree but most Americans are happy living in the dark. The light of knowledge and truth is too bright for weak eyes to digest. I'm currently looking for ways out of agro-industry.
DAMN...
ReplyDeleteI would have never thought that video would have been anywhere near as informative as it was. Watching your technique on 67 deadlifts at that load within a 3:50 window was a lesson in stamina and dead lifting form, rom, and technique. Also, thanks for the uncut video and original audio. Overlaying great music is generally the way to go in my opinion. but for this, there was no better soundtrack than hearing the mental and physical fatigue build with each 20 seconds of work.
turbo. 158bw. rx. 10,10,10,8,8,4,4,4 = 58
ReplyDeleteDiminishing Returns: The last three intervals of this diaster.
Plenty of knee knockin' going on in the last four intervals. Probably should've taken your advise and done this fresh. But I don't listen very well. It's difficult to determine the best avenue of approach for this WOD. Certainly, I could've hit 12-13 on the first two intervals, but stopped at 10. The plan was to stay consistant. Obvious failure. So, is it better to take the added reps early? If you do, will you loose more later? I'm not sure the last three could be any worse. This conundrum has my mind spinning. I'll revisit this and just hammer it out the gate.
This is exactly what makes this endeavor in self-exploration so fascinating and, specifically, the tabata strategy. I agree that we could've gone crazy out of the gate but I think it would've been a diminishing return. I would also like to revisit this with different approaches. Let me know when you are ready. I will abandon reason/strategy and work within the allotted time frames so as to elicit a true tabata response.
ReplyDeleteAh, the ability to abandon reason or strategy, this has evolved to be a difficult, if not impossible feet for me. With speed, power, and efficiency the product is faster times, more reps, rounds, etc. I find myself “gaming” every workout. How fast can I go? What's the fastest way to the finish? I often wonder whether this defeats the purpose? Is there more to be gained by expending everything and working through the outer limits of extreme fatigue? Or, is the greater benefit in sustainable effort, marginalizing rest, and attempting to maintain uninterrupted movement? I suppose answer relies heavily on the design and/or perceived purpose of the workout along with individual goals. Of course, mine is to rule the world, so I’m right on track.
ReplyDeleteLet’s get after this again in two weeks. I’d also like coordinate a collaborative effort for the “Dungeon Master” WOD.
Ok, I think I can answer this question with a modicum of confidence. First off, you already answered in the end of your post but I will happily elaborate. The easy answer is this: if you go balls to the wall and do 18 rnds of cindy in 20 min with an obviously disproportionate distribution of effort, i.e. into the red after 15 rnds in ten minutes and are relegated to doing one rep at a time per movment, or by employing the simple strategy of doing one rnd per minute so as to achieve 20 rnds in 20 min did you not perform more work and are you not, by definition, more fit?! Our metabolic limits won't allow us to go 100% for more than x amount of time. This is why we adjust depending on the workout modality. What are we talking about here? If the goal is to smoke ourselves I guarantee you could do it by the halfway point in fran and wouldn't be able to complete it in your usual time. If we are talking about winning and setting pr's then we, either consciously or unconsciously employ strategy. We employ strategy in every activity in everyday life. Gassing out leaves us vulnerable to predators. We always operate with a small reserve just in case the opportunity opens to finish the fight. There are always times, like on the last leg of a race or the last rnds where you must go all out in order to achieve your objective but I am willing to state with confidence that you can't go 100% from the beginning and sustain it for more than a few minutes. I'm willing to try this. I actually was trying this with the ball slams before it broke. I'm sure there are some genetic issues at work but for the most part top performers generally rely more on talent than blood and guts. I can say this because I don't consider myself one. I can't eat poptarts and operate at max effectiveness. Let me know what you think. Also, I have to find a place for the rings before I can do dungeon master. I'll be on the road again next week so give me some time. Funny thing is I've been giving some thought to this issue on max effort lately. I'm looking at other time intervals and movements in addition to tabata. The key is to find the proper movements so as to employ good gauges. The deadlift is almost perfect. Thrusters would be another good one. Anyway, let me know what you think.
ReplyDeleteI can identify a few reasons why max effort training is not only relevant, but critical. Even the most well calculated strategies fail. Situations will arise when we are forced to function beyond sustainable levels of exertion (i.e. past the lactate threshold). At this point, having the mental confidence and experience of operating in this area will lend to success or survival. I consider anaerobic threshold training nothing more than conditioning drills. The more time we spend acclimating the body to the many physical and mental stresses of full throttle activity, the more comfortable it becomes. I’m not just referring to the onset of blood lactate accumulation, but the mental collapse associated with physical limits. As vision narrows, breathing labors, and muscles tighten the mind’s enthusiasm to continue waivers. In these moments, the most valuable training takes place. Speed, number of repetitions, or rounds, no longer matter, it’s simple; you either finish/survive or quit/die. Offering the body and mind opportunity to function in this realm develops self-assurance; I can go there when needed and I can win.
ReplyDeleteThrusters would be a great gauge for a max effort workout. Four reasons: 1) The movement involves engaged use of both the hip and shoulder girdle. 2) Speed at which the movement can be executed. 3) Overall range of motion. 4) Load is constantly supported, it never touches the deck. The deadlift only hits on one or two.
You had to bring up the Pop-Tarts. Genetics are a fact of life. Undeniably, they contribute to success, but are not the sole factor. I’ve always considered my “talent” will and discipline to train harder than the next wanna be, at times, to my own detriment. I don’t think you’re any different. If following a strict diet is necessary criteria within that regiment, you execute. You’ve identified a chink in the armor and have taken the necessary steps to ensure ensuing rounds don’t penetrate. Being a “top performer” does require talent, but it’s the non-inherent traits that set you apart.
apparently there are different perspectives on the tabata protocol.
ReplyDeletefor what its worth, gents:
http://crossfitchaos.com/chlog/Entries/2009/11/10_Tabata_Something_Else.html