Monday
02Nov2009
110209
Monday, November 2, 2009 at 12:00AM "For a man to conquer himself is the first and noblest of all victories."
--Plato
We all have moments of self doubt both in and out of the gym. How do you conquer them?
110209
Warm-up:
Foam Roll
-Glutes
-Quads
-Lats
-Thoracic
-Pecs
Dynamic Warm-up
-Lunges
-Bear Crawls
-Crab Walks
-High Knees
-Butt Kicks
-Skips
-Grapevine
Strength/Skill:
Hang Power Snatch
3-3-3-3-3
MetCon:
Complete 4 rounds of maximum reps
:30 Push Press
:30 Overhead Lockout
Post loads on the snatch and total reps for all rounds of the MetCon to comments.
Reader Comments (22)
Target weight? Bar or dumbbells?
If it's dumbbells I'm wearing a helmet.
Db's & you choose the weight
Oh. My. God. that. hurt. The 4 min is SO much longer then it should be, I think Jen was misreading her clock or something...
used 20%BW on it (25#) and managed to crank out 25 reps without dropping during the overhead holds (but dropped twice during the push press part). I think I got about half those reps in the first round...
worked to 60# on the snatch, it always feels a bit weird when doing it from the high hang.
77# on the snatch. 24reps with 30# DBs. The lock outs will get me nice and sore....Can't wait to wake up tomorrow morning feeling refreshed from clean eating!!!
125# on the snatch. Felt pretty good. Form is definitely improving.
35 reps on the brutal MetCon. Started with 40s and couldn't hold them on the lockout so I dropped to 35#.
Second Erica's comment. That was exquisitely painful on my first day back. Even though I scaled down a bit, it still sucked. Managed a total of 42 reps w/ 35# and dropped it quite a few times. Nigel's comment about helmet sounds like a great idea. Those DBs took some funky paths drifting down.
Worked up to 115# on the snatch, tied previous PR triple on the full snatch. Still not getting both full extension and quick pull under. Just need to work on it more, I suppose.
As to Neal's question, the short answer is just suck it up and do it. However, the longer one is more nuanced and deal with the interaction with ego. It's really striking how often I either under or overestimate my own abilities. Often there are many surprises but usually learning and self improvement occurs so it's all good.
Hang Snatch : worked up to 143x3
MetCon: got 53 reps, but the sets were very broken. Did the first round with 50# DBs then went down to 40#. If I could do over, I would slow down on the push presses and pace myself better cuz I was worn out by the time we did the lockouts and kept putting the weights down.
Also, I know I'm late to the party, but I want to congratulate Jo on hitting that squat milestone! I'll never forget my first free introductory session at CFB back in March. We did a ladder WOD and Neal paired me with Jo and Mel. I was thinking to myself "shouldn't I work out with the guys?" I think Neal could tell I was thinking something like that and said "Not to kill your ego, but you'll see why." AND then Jo and Mel kicked my a$$ during the WOD. It was awesome. You two (and a host of others since that day) continue to inspire. Keep it up.
Neal, today's question is so simple that I don't need to rant.
Little chocolate donuts.
Awesome Austin!
Hey all, for the MetCon your target reps are 60-100. If you are below, then you are too heavy. If you get more than 100, go up 5#.
Austin, I dont think little chocolate donughts are paleo...you might need to find another coping mechanism...just sayin, the pink thong can only take you so far
Definitely used weight that was too heavy, then...got 39 reps at 30's, but didn't drop my dumbells on any of the holds (afterwards was a different story).
85# for a solid set of three on the snatch, failed miserably during my last set at 90#. Should have used the 1# plates.
The snatch is my nemesis, except I don't know if it counts as a nemesis if said nemesis doesn't even acknowledge my existence. I am so bad at that movement (enter amazing hero story where protaganist turns deepest fears and failures into strengths and wins the gold medal against the Jamaican bobsled team...) Yeah, probably not.
WOD sucked, I think my 35 reps tells me 45# was too heavy. Lockouts especially hard with the shoulder inflexibility. I'm thinking a saw should loosen things up nicely...
Anybody else having trouble with the weather turning, I find my energy is a bit low. Could also be a lack of sleep and dreams of impending cataclysmic disaster.
Wow, some randomness in that post
HAPPY BIRTHDAY AMY!! We hope you had a fun trip to NYC.
This morning was a rough one, 58 pounds on the snatch, unfortunately it was a pretty ugly set of 3. I had to drop the weight back down to work on form for the last set. Definitely need to work on this olympic move. 20lbs on the metcon WOD & completed 35 reps.
To conquer self doubt I just imagine I'm a super hero & then Neal usually brings me back to earth!
My helmet came in handy today.
I DQ'ed myself for abysmal snatching and an apocalyptically weak WOD.
Ran with Monica and Huey(canine) yesterday, post Chelsea and a PR backsquat, all in lieu of recovery: today I feel as though a truck ran me over.
I never have self-doubts.
Amy, happy birthday!
warmup: 135 lb squat, sat at bottom and rotated hips
oly: every min on min for 10 min, 138 lb clean shrugx2, hang power clean x1
strength: high bar back squat 245x5x3, some back rounding so will deload next week
metcon: 4 rounds, 7 pullups, 12 pushups, 50m sprint, walk back w/37.5 lb vest, 8:27
when i doubt myself i just think of all the sportswriters who thought i was too short and slow to make it in the nfl. oh wait, wrong guy.
evan!
besides the fact that your schedule sounds a bit tiring, i would consider vitamin d. with the seasons changing and little outdoors time in northern climates... this could be lacking!
EC! I was actually just thinking about Vitamin D yesterday and also getting depressed about how dark it's getting lately. Is there a good Vitamin D you could recommend or are they all the same?
Yeah Alec....look for the one that titled Vitamin D--that is the good one.
hummer is right on this one.. all about the same. i know dr. mike eades (protein power) recommends 5,000 IU/day for ppl in northern hemispheres....