Control!
Thursday, June 14, 2012
Mobility:
Shoulder Prep
15 minute Gymnastics Warm up:
3 to 5 rounds for quality
5 Press to Headstand
10 Seconds Hanging L-Sit
3 Forward Rolls
AMRAP 12 minutes
6 Forward Rolls
18 Pistols
24 Sit ups
Cool Down, in any order:
50 Hip Extensions
30 Bar Activations
Gymnastics fun!
There is a natural and necessary divide between controlling your own body and controlling an external object. Controlling your body is how we define gymnastics in CrossFit, whereas weightlifting refers to external object control. We’ve been throwing around a lot of heavy weights lately and I wanted to use today as a relief on the skeletal system while practicing and developing your gymnastic skills! Keep your core tight and move well!
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We all talk to ourselves on a regular basis. I want to solicit what goes on in your mind mid-WOD, right in the middle of the suck. I notice that my thoughts are wild and rampant with comic book level expectations before the WOD and I have to force myself to relax. Right when the clock starts, I’m still trying to control my mind and body to not blow out before 20 seconds. Only when the end is in sight am I actually in sync and in the most control. It hurts, to be sure, but I’m beyond caring and beyond pain, and all that matters is the end and the mission. Short, actionable phrases are best: One more! Pick it up! Set up and go! Smash!
Post your mid WOD mind and thoughts to comments.
195×8 220×5 230×3 245×3 245×3
Then
Bear complex 7@135 5@135 3@135 w 3 rounds of 50 DUs in between/after
14:33
Then EMOTM 3x135lb thrusters
10 mins EMOTM
For ten reps I do a set of 4, then a set of 3, then a set of 2, and finally a set of 1. I repeat that over and over again until I’m done with a wod.
Afternoon: Culver City stairs. My friends filmed me running up for a project they are working on. I’ll share when it’s done!
Night: Back Squat – 8@95, 5@115, 3@125, 3@135, 3@155.
Then 4x rounds for time of 20 double unders, 20 strict pullups with blue band, 20 front squats 45lb – 18:33.
*Last set of back squats 3@135 (not 155)
“first rep, quarter finished, third of the way there, half done, two thirds, five eights, three quarters…”
Stop being a wuss and pick it up. Such a wuss.
How many was that? What round am I on? How much more – wait, is the time over yet? Shoot how many of these? I can’t count to save my life in the gym.
“the wheels on the bus go round and round, round and round, round and round. The wheels on the bus go round and round all through the town.” — (yes, this is what having babies does to you! HEE)
This SUCKS! This really really SUCKS!!! Okay, stop bitching and keep moving! One more rep! Oh sh*t, I think Lara is looking at me (Lara yelling, I’m looking at you Sal) F*CCCCKKKKKKKKKK!!!!!!!!!!!!!!!
Hahahahahahaha
As some of you may know, I can be particular about the choice of music to blast mid WOD. The main reason for this is that I can’t help listen to the music playing, regardless of it being something I like. If it is something I like, some pounding electro or Kanye, I tend to Zen out and sing or hum the song in my head. That is why even though CrossFit can be a test of aggression, I need to have music played that helps me relax and disconnect a bit a from the ever building pain. I also just plain hate bad music. I know that is a relative statement and some people would say what I listen to is not their taste but as I sit writing this post at the gym’s computer there is some mindless Pitbull song playing. I would literally have to stop and change the music if I was working out right now. I mean come on!
If Zeb is in control of the tunes during a WOD, then you can count on some Lars to push you through!
“Halfway done!” (I’m an optimist)
Before coming back to crossfit after an 8 month break, I spent the time at yoga and learning meditation. I have to say that my time learning and practicing meditation has shown tangible benefits in the WOD’s for me. I don’t push myself, it’s actually the opposite I have been able to mimic the relaxed state of my brain in meditation mid-wod so that my body can relax. I don’t mean to say that my body becomes loose, but that it becomes bendable to my minds will. It allows me to have a greater body awareness, and a greater awareness of my surroundings, while simultaneously being able to focus on the workout. It’s hard to explain, but I bet I’m not the only one out there who uses this to their benefit.
My phrases aren’t all so short. I usually encourage myself with how much I have accomplished thus far in the WOD and that there is only so much left to go:
You’re a third of the way through already!
Just two more rounds after this…
Just keep moving
Last round
Almost there!
Ditto, sprinkled with “everyone else is hurtin’ too, and they’re still going…stop being a wuss”.
Stay calm, and don’t fuck up
Where’s Zeb to yell “UP!” ..?!!
why do i pay for this
KEEP MOVING
“Do the work”