Strive for Progress,
Then your Position on the Whiteboard
It has been a tough day today; it was one of those days that just didn’t seem to ever want to end. Endless, conflicting meetings, filling the space in between with note writing and taskers, little chance to stop and smell fresh air. I recently listened to a great Barbell Shrugged podcast about how to make the most of the morning and be able to leap out of bed with vigour, energy and enthusiasm; I think it’s fair to say that I’m not there yet 😉 Bleary eyed and with Doc Emit Brown hair, I pushed myself through the dark mist, over to the gym, with my awesome Batman mug of Kenco Americano Coffee. Sipping it gently, I prepared myself for the overhead work to come. After setting a strong benchmark last week in the Heaving Snatch Balance (3 x 70kg), I was determined to at least match that this week in a 1RM attempt.
Morning Snatch Accessory Work
Heaving Snatch Balance
- 5 x 5 @ 40kg
- 5 x 3 @ 50kg
- 10 x 1 @: 60 / 65 / 70 / 70 / 70 72.5 / 72.5 / 75 / 77.5 / 80kg
Despite the initial grogginess, I recovered well and am happy with this work; it is giving very high confidence for future Snatch work.
CrossFit Watford PM Session
Complementing the morning Snatch work, the strength portion of tonight was:
Overhead Squats 5-3-1
- 5 x 60kg
- 3 x 70kg
- 1 x 80kg
- 1 x 82.5kg
- 1 x 85kg
- 10 x Power Clean @ 60kg
- 20 x Wall Balls @ 9kg
- 30 cal Row
Working with Ben P on this one (a beast on the rower!), we managed a fine 5 Rounds + 30 Reps. It wasn’t the top score, managed by an extremely strong pair, but it was next up.
The whiteboard is REALLY important. I absolutely believe this. Within CrossFit, that extra dimension of competition, and the simple act of recording the workout, drives people to work that little bit harder. Further, working in pairs or teams adds yet another pressure to perform well. But ‘perform well’ does not mean ‘take short cuts in the name of whiteboard position’. All too often, we see a chin not quite make it above the bar in a pull up, the hips not get below parallel in a wall ball squat and the knees not fully extending in a push press. These little things matter.
Firstly, “full range of motion” is what we are about. We don’t do half movements; high numbers of reps in a poor position will reinforce bad movement patterns and ‘lock it in’, making it harder to move out of later.
Secondly, if the girl or guy next to you has absolutely hit every movement properly but has come up on the board a few seconds behind you, they will feel aggrieved; they will have noticed too and will either begin to feel resentful or may actually be persuaded to do the same as you, just to keep up. Respect the others in your box and get it right,
Thirdly, don’t argue with the coach when they no-rep you. We’re not doing it be power crazy idiots. We genuinely care about your development and want to see you improve across all aspects of fitness. We want to see you shine. We know what we are doing, trust our decision and take it as a sign of a new development opportunity for you to work on.
My food diary is now on MyFitnessPal at: http://www.myfitnesspal.com/food/diary/nomadcelt
- Pre-WOD: 10g Walnuts
- Breakfast: leftover Chicken Curry and Rice <– Amazing!
- Lunch: 3 Scrambled Eggs, Kale, Watercress, Chilli, Coconut Oil
- Snack: 10g Mixed Nuts
- Dinner: 1 x Roast Chicken Breast (no skin), 1 x Roast Chicken Leg/Thigh (no skin)
- Post-WOD: 25g Whey Protein + 12.5g Dried Skimmed Milk Powder
- Supplements: Wellman Tablet, 2100mg DPA/EHA Fish Oil
In just two weeks since coming back, I am noticing change already. I am less achey in my joints, less bloated and am recovering pretty quickly. Indeed, having such a hearty breakfast really made a difference today. Sleep is still a bit of a problem area; it must take me about 20mins to nod-off, on average, and I really want to get this down.