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Monday
Jan092017

Push Press + Push Jerk | WOD 1.9.17

Push Press + Push Jerk

Work up to a heavy load on the complex. NO press-outs.

Post loads to comments.
Exposure 4 of 8

_____________________

AMRAP 16 Minutes:
24 Double-Unders
16 Wall Balls 20/10, 14/9
8 Toes-to-Bars

Post rounds, reps, and Rx to comments.

Like the poison dart frog, Coach KHarpz displays bright colors so you know not to mess with her | Photo by Thomas H.

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Perfection Is the Enemy of Good Enough

By David Osorio 

Originally posted 1.11.16

As the Look Feel Perform Better Challenge enters full swing, many of you are diligently working to count your macros and make better decisions at the checkout line and in front of the fridge. We commend your diligence and are here to support your efforts in the online forums, during the bimonthly nutrition lectures, and in person around the gym.

But a public service announcement, perhaps even a warning, is warranted at this early stage of the Challenge. This Challenge is three months long—about as long as a college semester—and the reality is that motivation can wax and wane over a period of this length. The New Year finds everyone on their best behavior, feeling impervious to temptation and carefully planning each and every meal. And then you know how it goes: things get complicated. Life happens. You're starving after a long, brutal day at work and end up grabbing a couple slices of pizza on the way home.

Remember not to lose sight of the forest for the trees. What's important is your cumulative effort. Overarching trends—not any particular day, night, and certainly not a single meal—will be the key to making sustainable changes and ultimately looking, feeling, and performing better. 

Changing your nutritional habits is like practicing free throws. On different days, because of different circumstances, your success rate will fluctuate. A bad day where you missed 30 shots out of 50 doesn't negate the next day, when you creep up to a 90% success rate. If you're out there, practicing and putting in the work, the sum of your efforts will add up to a higher average success rate, which is what we all want.

Maybe you didn't get any points today. Maybe you went over by 30 grams on your fat intake. Maybe you had a few slices of pizza and a couple of beers with your friends last night. The world won't end! There are far more important questions to ask yourself. Are you eating cleaner overall and making more intentional decisions than you were last month? After a couple of weeks, is it getting easier to look at meals and assess how they'll fit into the bigger picture of your goals? Do you have more "go-to" healthy meals that you enjoy and have become staples of your diet? Do you feel better than you did before you started the Challenge?

In these first couple of weeks, take a moment to remind yourself why you're doing this and what you'd like to say you accomplished three months from now. It probably won't be something like, "I didn't eat a single grain of sugar." It should be something more like, "I learned how powerful nutrition can be and can confidently say that I'm healthier and happier than I was before I started." 

Are you doing LFPB this year or have you done it in the past? If so, what is the biggest challenge and how did you deal with it? 
_____________________
Yesterday's Whiteboard: Snatch Metcon
The Need to Be Patient and Explain Weightlifting Catalyst Athletics
New Year of Learning Training Think Tank

Reader Comments (20)

6am with McRo

Push Press + Jerk - 165#
10# push press PR and there was some more room. Nice.

Metcon Rx - 6rds + 38
Wallballs got tough.

January 9, 2017 | Unregistered CommenterBrendan B

Long time no see CSFBK! I hope that everyone is doing well. Maybe this was already posted somewhere, but Ric Flair deadlifting 400 pounds. At 67 years old. WOOOOO!


JR

January 9, 2017 | Unregistered CommenterJR

I've done LFPB a few times and I found that it made me a little too adept at gaming the system -- like, back when the challenge was just about eating Paleo, I'd over-rely on Larabars or make a totally unbalanced meal with way too much fat and not enough protein/carbs. (I <3 FAT)

I started a cut in December (and it's working!) and the hardest thing about that has been, surprise surprise, not going over my fat target. Sometimes I just accept that I'm going to be over, reduce my carbs, and hit my total calorie targets (and I spend more energy caring about hitting my protein target. Probably suboptimal -- I find sometimes that I'm more fatigued after a WOD than I remember being pre-cut -- but better for my overall happiness. (This is part of why I'm not officially signed up for the challenge, since I don't want to have to mark myself down every time my overall calorie intake is fine but my fat/carb balance isn't quite right.)

As for today, I worked to 115 on the push press and got just under 7 rounds on the WOD doing 5 T2B/round. Otherwise Rx. Wrists were a little stiff from the wall balls, but no real ill effects.

Pistol practice (on a box) during warm-up was another reminder that I am more strong than balanced :P

January 9, 2017 | Unregistered CommenterStella

JR! WHERE YOU BEEN?!

January 9, 2017 | Unregistered CommenterStella

I imagined David O's "Perfection Is the Enemy of Good Enough" article being read by Al Pacino in Any Given Sunday. Ready to burn up the grocery store tonight.

https://www.youtube.com/watch?v=_b7bgtu2O4E

January 9, 2017 | Unregistered CommenterAndrew S

6am with RoDowell

Complex up to 175#. Push press felt fine but didn't really want to drop under the bar for the push jerk.

WOD - Somewhere in round 6 or 7 Rx. I took this very conversationally today. Probably too slow, but I did have a lovely talk with Joy at minute 8. This felt very similar to Cindy where you think you are almost done only to discover it is minute 5.

Photo caption did make me laugh out loud.

January 9, 2017 | Unregistered CommenterSteve

J Schneids FTW! that made me chuckle.

Signing on to ask if there are any brave souls that would like to get a FREE full activeLife mobility and strength balance assessment? I have only 3 slots left. I will be taking 5 people through it total. And would like to do this preferably as a group by next Friday/Saturday/Sunday the 20th-22nd.

Let me know if you are available and willing.

What to expect: It will be strenuous (but fun!), including max effort reps at submax loads for deadlifting, back squatting step ups, pull-ups (can modify if you do not have pull-ups), and a few other upper body movements.

It will take about 2-2.5 hours. I feel like we could easily knock this out within the span of Open gym.

I will eventually follow up with a case study of your results, which is kind of sweet to get a free analysis right?! Let me know if you're interested and i'll set up a date.

katharineh306@gmail.com

Emphasis on the AR in my name spelling with that email.

January 9, 2017 | Unregistered CommenterK HarpZ

Skipped push press in favor of some IM bench press: 110x3x4, 110x5. Ran short on time for six sets, so decided to do a rep out for the last set.

WOD: 7 rounds +13 DU Rx. DU terrible for the first few rounds. WB unbroken. T2B 4-4 for a few rounds, then mainly 4-2-2.

January 9, 2017 | Unregistered CommenterKayleigh

6am w/McD & Ro

PP complex with DJ Flash & Hustle - Worked up to 185#

WOD - 9rds + 35 reps
All movements unbroken except last round of TTB
Hurting a bit after 2 weeks away

January 9, 2017 | Unregistered CommenterJames A

6am with McRo

Push press + push jerk work up to 88#, probably had one little jump left but so much overhead yesterday

WOD, 5 or 6 rounds + a few reps, I totally lost count
Subbed 2x single unders, 14/8 wallballs (14/9 for the first and last rounds), leg raises

I'm ready for rest day!

January 9, 2017 | Unregistered CommenterKate Tk

Funny caption today, Josh!

The only thing I would add to my little write-up that if you slip up, just make a point to get your next MEAL back on track. Don't throw out a whole day because you ate a bagel or some shit for breakfast, the next MEAL not the next day. (Read in Al Pacino voice)

JR!!! I don't see a link there but I'm sure the googles will find it.
We miss you, WOOOO!!!

January 9, 2017 | Registered CommenterDavid Osorio

10AM With FerguRo

Worked up to 145# on the complex.

Did the WOD with 12 V-ups subbed for the T2Bs. Finished 6 rounds + DUs + 9 WBs.

January 9, 2017 | Unregistered CommenterSamir Chopra

6am w/McD & Ro

PP complex: 135, 155, 175, 185

WOD - 7 rounds even with 10 DU per round
DU were attempts for the first 3 rounds before I swapped ropes (sometimes it is actually the equpment's fault) and did 10 successful DU per round. WB unbroken, and T2B mostly kipped in big sets.

Make up posts: (for my own records)
12/31 - 195/145 on squats, 7 rounds of cindy, 65 cal
1/1 - 150 on snatch, 6:45 rx'd
1/2 - 10:19 rx'd wod with DJ Flash
1/5 - CinDTRow - 18:59 rx'd
1/7 - 205/155 on squats, 1 round in 3 min with 60#
1/8 - finished all OHS on round of 14, rx'd

January 9, 2017 | Unregistered CommenterDan G.

11am
Push Press + Push Jerk
95-125-145-165-185-205-225

Did a bunch of wall balls Saturday so did McD's metcon instead.

21-18-15-12-9 Cals Assault Bike
Thrusters 135
10:57
Thrusters deliberate and unbroken. Spent so much toe on the bike.

January 9, 2017 | Unregistered CommenterFox

Hey all, I've already had 10 inquiries. Wow! Polls are closed :) This was a first come first serve basis. So I'll be getting back to you all depending on scheduling. Plenty more of this to offer in the future! Stay tuned, and thanks for the quick responses!

January 9, 2017 | Unregistered CommenterK HarpZ

Noon lifting session with Morit.

Deadlift
275 x 4 x 2, 285 x 4, 255 x 4, 245 x4

Press
65 x 6, 70 x 6, 75 x 6, 65 x 6 x 2

Front Rack Step-Ups
75 x 7 x 4

AMRAP 7 mins- rope climbs
Forgot to count oops. Still working on trying to do these properly.

Assault Bike
10 mins- 30 sec on/ 30 secs off
79c al

Back at it. Had a shaky start to the New Year.These numbers don't really correspond to what I *should* be doing compared with a couple of weeks ago, but I got in, I did the work and everything felt good. Great to have a lifting partner- it really helps.

January 9, 2017 | Unregistered CommenterCharlie

Soooooooooo much toe

January 9, 2017 | Unregistered CommenterAssault Bike

A. 16 min assault bike, every 4 min: 4 tempo push up (33x1) + 5 kip swing

B. Close Grip Bench Press, tempo @33x1, @ 114#
3x:
Cluster: 3-3-3 with :20 rest
rest 3 min between sets

Failed last rep of third mini-set in set 2
Failed 4th rep of third mini-set in set 3

C.
Arnold Press 4x10 @25#
Rest :30
Max Strict Pull Up
7-5-5-5
Rest :90
Very hard today. Presses got real ugly. Did not rest enough after bench before this, I think?

D. Grinder

30 min
3 wall walk (prone to nose @ wall)
100’ FC @ 100#
6 box jump @ 30"
2 Bar MU

5rds plus 3 wall walk

January 9, 2017 | Unregistered CommenterWhit H

5:30 class

Last heavy 5x3 push press was 78.5lbs. Hit 88lbs today. Felt heavy and had some technique issues, but would be interested to mess around with going higher.

WOD
7 rounds + 12DU's

12 DU attempts, 12lb wall ball, 5 strict toes to bar

Well this was misery incarnate. Got pressured into half a beer 2 hours before class. I don't know if that played a part in my inconceivably dry throat, chapped lips and uncontrollable heart rate but it sure as hell didn't help. As usual got excited about my first ever 8 unbroken DU's in the first round and decided I would try to for the 24. Which spiked my heart rate and by the time I was getting pummeled in the face by a 12lb ball I was irrevocably boned for the rest of the workout. Toes to bar ended up strict because I don't think I'm kipping correctly, 5 at a time were fine. Will practice. In the last 3 rounds was getting the DU's all 12 unbroken, which would be huge news if I hadn't spent the rest of the time hating myself and my terrible decisions, ball pinned between the stomach and the wall, time seemingly stalled.

January 9, 2017 | Unregistered CommenterKarina S

As for LFPB challenge. Have tracked macros before but loosely. Made it easier for myself this time by having a smaller than usual deficit and a generous fat percentage.

I'm realizing that if left to my own un-macroed devices I don't eat enough protein. Because of this, other than eating sardines every damn day (because sardines are the miracle of the sea), I don't have good protein habits. To solve this I went on to the interwebs, considered ordering a couple meals from a meal service, decided I like cooking for myself too much and made my own versions of the high protein meals. Hope to make them often enough that they become part of my regular rotation thereby ridding me forever of my low-tein diet. Currently munching on a tuna/salmon/walnut/arugula pancake.

January 9, 2017 | Unregistered CommenterKarina S

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