Adarq.org

Quote from: adarqui on September 02, 2010, 04:31:25 am

u got rabb'd brah! crossfit ftw!

btw, how can we got all kinds of sprints done etc before your workouts? that was gonna be a staple of the upcoming training.. I noticed you didn't do the sprints so you probably couldn't find a spot, no room etc.

??

pc

LOL, at least it was just nausea and I didn't feel like I was going to shit my intestines out.

I'm trying to figure out what to do about sprints and jumps. One possible solution would be to get a bike, thus cutting down on the time it takes to get from a field/track to basketball courts to the gym. Another would be to split sprints/jumps and weights into morning and evening workouts. Would require a major schedule shift, though. A third possibility would be to try to find a really flat section of road near the gym and sprint there. My gym's neighborhood is mostly residential -- lots of embassies and the like -- so not much traffic. But running on concrete/asphalt is, um, not optimal.

Speaking of my gym's neighborhood, I was watching Top Chef DC last night and realized that the house the contestants lived in during shooting is half a block from the gym. Saw them shooting once or twice but didn't think much of it. Funny.

My ankle/foot/leg is officially schizo. Everything felt great today from jump rope on through. I mean,   but WTF.

warm up
jump rope, incl a bunch of double unders (these keep getting better)
mobility

ankle rehab circuit (standard)

work
squat 3x10x205 -- fast and strong, very encouraging after 2+ months of not squatting even if it was a toy weight
superset x4
--pull ups x5
--push ups x15

cool down
stretch
lie on the floor trying not to puke
stretch

I'm not sure I'd ever done ten-rep squat sets as work sets before. That's definitely what made me nauseous after I was done working.

Quote from: Glenn Pendlay

But, I think more important is the fact that you are going right up to failure every time you do this exercise, and are so emotionally hung up on your reps. Everyone has an exercise that they are prone to get too emotional about. One exercise that they base some of their "self image" on, or base an inapropriate amount of their feelings of going forward or backward in training on.

You have to fight that shit, and fight it hard. The more you can divorce emotion from the training process, the better. Training is a process of loading the body a certain amount that causes an adaptation to that load. It is not a process of coming to the gym and proving how strong you are or proving that you have not lost strength or muscle, etc.

I don't have a problem with this when I lift because for me lifting is just fun. But jumping is another story. I hate not being able to jump as well as I want and that's bad news. Need to remind myself of this quote when I start jumping again in earnest. I get so pissed at myself for jumping poorly and that is such a stupid cycle to be in. Training is about getting better a little bit at a time.

8-31-10
Session 1

Dynamic warmup, sprint warmup

3 or 4 10 yard sprints, slower than usual, 1.65-1.75

SVJ's and drop steps, about 10 total - highest svj 28", highest drop step 30" - pr

squat warmup 135x5 185x2 225x1- felt light

squat - 270x2.5, hit the safety bar on third rep cuz I went a bit too deep, threw me off, also pissed me off. 275x5 275x6 - nice

lunge - 183x5e 193x5e 198x6e - pr on the lunges, those have definitely gotten better.

forgot to do 4x5 calf raises

core circuit x2

Really good workout

http://www.globalthrowing.com/1137


^^^^180kg Power clean^^^^

^^^^241kg front squat^^^^^

nuff said.