A great big sack of coal
Since I've started doing a little of my own programming, particularly for metcons in the strength-bias format, I've noticed a tendency to avoid certain exercises. Sometimes they're hard to work in given equiptment/space constraints, sometimes they just suck to do. No better way to face it then to get it down on paper (or pixels).
On the crossfit sites, they refer to these as goats, but I prefer to think of them as great big lumps of coal - they suck to receive as presents (even if they are deserved), but if you work them enough they might turn into diamonds. My lumps of coal:
- HSPUs
- overhead squats
- thrusters
- KTEs
- dips
- muscle-ups
- burpees
- snatches (full in particular) and cleans
- running
- rowing
- double unders
Warm-up:
dynamic stretching
bear crawl
half-assed Burgener warm-up (couldn't remember the full protocol)
3x5 low-bar back squat (45x5, 95x5, 135x5, 185x3, 225x1 then 235/240/245 x5)
power snatch warm-up, then:
(structured like CF Football WOD 11.12.09)
AMRAP in 15 minutes:
2 Power Snatches @ 75% of 1 RM (105#)
2 Rounds of 3 HSPU, 5 strict pull-ups, 7 KTE
KL: 3 rounds + 2 PS/3 HSPU
Man, I'm beat! I think the 5 days or so off over the weekend really helped me, the squats felt extremely solid today. Focused on a nice wide stance and actively keeping my knees out at the bottom (a point made repeatedly by Rippetoe). Starting to slow markedly on the 5th reps of sets 2 and 3 though, will see how long I can stick to 3x5. Go to 240/245/250 next week.
Structured a metcon around a recent CF Football workout, but changed it to focus on some weaknesses. Subbed freestanding HSPUs with feet on Smith machine bar HSPUs. Could have gone to at least 115 on the PS, but don't think I could have avoided dropping it at that weight so I dialed it down. The pull-ups and KTE killed me by the second round, was down to singles and doubles which kept the HR from getting too high (~140 at finish). Next time, structure it so it can go more continuous (kipping pull-ups, situps, dips, etc.), and go to 3 power snatches.
4 comments:
So many skills, so little time.
Yeah, tell me about it. At the minimum, I want to stop actively avoiding them like I've been doing all this time.
Also, guiding an overhead lift back down really sucks while you're tired...
Are you lowering to your chest first? If so, try dropping the bar to your thighs. It takes a bit of practice not to hurt yourself, but saves on energy afterwards.
Can't quite remember right now, think I go from overhead down to thighs, but it's kind of a uncontrolled lower - hard to not leave a bruise. Would be great to just dump it, but no bumper plates and a tight space make that approach kind of untenable.
Neat structure for a workout though, will try it with 3 PS next time and exercises that are a little less prone to muscle failure.
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