Fight Gone Bad
Our C.R.A.S.H.-B. team is now 16 strong.. we're going to need more ergs!
We've got 20 people signed up for Deb and Alec's Shoulder Seminar on August 2nd. Please email me at David(at)crossfitsouthbrooklyn.com if you're interested!
Big thanks to Ryan P. for finding us an awesome new GHD! Can't wait to break it in.
August Foundations still has spots left in it! Please check out the Program Overview and Register Here if you'd like to join our community.
This cycle will meet on Mondays and Thursdays at 8pm on the following dates:
8/3, 8/6, 8/10, 8/13, 8/17, 8/20, 8/24, 8/27
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Josh Everett's Deadlifts CF Games
How do you mentally prepare for a heavy lift or intense metcon?
Quick clarification on my Barbara times – I went straight through without a 3 minute rest between rounds. Maybe I should have tried the rest, kicked my ass.
Last call on eggs.See you all Monday!
Mentally, I close my eyes, and watch it happen like a third party observer.
It plays out in slow motion in my head and I check all the nuances while it’s happening.
If I fail the lift mentally, I repeat it until there’s a success. Usually that ends up with a successful lift.
As for metcons, I used to time the whole thing out, strategize when to take breaks, and such. That’s appropriate for competition, for training I threw that all away. Now, I just go, scaling as necessary to maintain the intensity.
Physically, I like to make sure that I have a complementary warm-up of the regions that will be most active. So for doing Push-Jerks, I like to do shoulder opening exercises, along with some plank work so I’m well stabilized.
There’s also a eating component to this that I’m starting to understand better now that I’ve read the Paleo Diet for Athletes. Such as getting some glucose in a few minutes before a metcon. That made a huge difference last time.
Dmak – ummm, well… jeez. So you did not do Barbara, since the 3 minute rest is integral to the workout. You certainly did a lot of work, but it’s a completely different type of stimulus. The 3 minute rest is what makes Barbara so potent, because it allows for just enough recovery that each round can be a sprint or max effort. You’ll have to try it sometime and compare the experiences.
david mak – 2 dozen eggs if it’s not too late!
well I took mon-wed off as I banged up my knee. today, morning swim (all numbers in laps):10 warmup2 @ 2 strokes/breath + flipturn2 @ 3 strokes/breath + flipturn2 cooldown2 @ 4 strokes/breath + flipturn2 cooldown2 @ 5 strokes/breath + flipturn2 cooldown2 @ 6 strokes/breath + flipturn
10 cooldown
biked 7 miles.
then went to gym @ lunch:press 5×5: 75, 95, 105, 115, 120
5 rounds for time of 10 burpees/5 dips. didn’t record my time but did everything unbroken and kept a good pace.
That vid of the deadlift competition is SO sick.
Margie, you are right. I also think we’re overdue for another Barbara.
That is what you were getting at, right?
What do I do with a heavy lift? I try to be Jeremy. Stomp my feet and go for a distant/crazy look that makes one think “oh, damn, it’s on”, but sadly I find that alone doesn’t produce Jeremy like numbers. There must be more to him then meets the eye. That said, I still like stomping my feet and trying to look crazy.
As for metcons, I find it helps to have a Leo around.
Anger. Find it, use it, love it.
Anger, fear, aggression. The dark side of the force are they. Once you start upon the dark path, forever will it dominate your destiny. Consume you it will. Like it did Obi Wan’s apprentice…
Is anyone still interested in a trip to the beach this weekend? Running out of time to plan.
Looking for Saturday after class and food.
(And if Sunday works better for you, let us know.)
If you’re not comfortable posting to the blog, you can email me: dreshef (at) gmail (dot) com
Dan, Laurel and I are definitely in for a beach trip either day.
As for getting ready for a heavy lift, if it is something I like I just try to get angry. If it is something I don’t like I have to first convince myself that getting stronger is actually worth the pain, then get angry.
I, like erik and jeremy, try to get angry and stomp my feet and shit. I don’t know if it actually works or not.
dan, we would usually be down for beaching it up but sarah’s family will be in town, so we can’t make it.
I’d do Barbara. She’s hot.
I stomp my feet a few times, grab the bar and shake it, get a few deep breaths in and commune with the bar. We talk about things like finding the joy in the fact that I’m going to lift the fuck out of it. A little smile helps too.
I dont have a routine yet for heavy lifts. I think its because most times I’m still trying to figure out my form–so my routine consists of visualizing fixing something David, Shane, or someone else saw.
This helped me realize that I need to focus more before heavy lifts. I dont do enough of that.
Anyhow, for the big metcons, I just try to relax. I’m usually pretty nervous beforehand and just have to bring myself to a calm place–so I’m ready to go.
I’d usually be down for the beach too–but my parents are coming to town also.
Well it isn’t mental preparation, but so far the biggest preparation I do is eat more fat. On lifting days I make sure I eat a lot of fat – if I don’t, I get hungry mid lifting and then weak. If I eat fat, I pr (although my data series is still pretty short, so this correlation might go away eventually.)
Other than that I try to get excited and confident – epic music helps, pretending to sneak up on Shane as a big scary bear is good too. Anger can be helpful, but sometimes it is draining or makes me more easily frustrated and that’s no good.
I don’t have any good rituals yet, but I’m working on it.
I’m definitely not at a heavy lifting level, but I really love the pre-challenge challenge of clearing my usually extremely noisy mind of any noise and — instead of thinking about what I’m going to do — trying to quickly get to that mental space where I’m NOT thinking at all and I’m just *trying* to go for it, no matter how good or bad or developed or shitty the outcome. I can’t get to that nothingness or zen place or whatever through yoga (yes, I’ve tried it) or meditation (also tried it), or before I go to sleep. So the time spent in those little bursts of mental nothingness, or in that inbetween/not-thinking-about-the-17-zillion-things-I-have-to-do-at-work/I-need-to-save-more-money/call-my-mom/clean-my-apartment, etc. mind space has been a really positive place to get to mentally, especially right before a really epic activity. Yay, mental bulldozing!
Margie taught me foot stomping and I like it quite a lot. Breathing though is my main prep. pre WOD, it calms the fear and pre lift it focuses the mind.The heightened level of focus is what I try to attain for a heavy lift.
I don’t do anything to hype up. I have a victory song that I like to listen to, and I will only play when I’ve completed a workout at least to the pre-workout standard I set for myself. That way, I’m giving myself positive reinforcement for doing well. Sure, it sounds hokey, but I get really psyched now when I hear that song, because it means I’ve accomplished a goal I set for myself. The promise of that feeling post-WOD is all I need to hype myself up.
swim this morning at red hook pool
3 lapsx2 warm up4 lapsx2 try to keep stroke consistent3 lapsx2 concentrate on stroke2 lapsx2 concentrate on stroke1 lapsx6 recover after each single (try to take only 1 breath per length, for last 2 try to take no breath per length)2 laps cool down
when lifting heavy, i block out everything and focus on the lift. concentrate on the bar, make sure my hands are in the right position, make sure my grip is right, mentally prepping myself for the movement. right before the lift i take a couple more deep breaths further focusing on the move and go. any pause during this set up causes me to do the whole thing again.
for metcons, i think about the whole metcon before hand, walk around a bit and really focus about how i’m going to get through it. unbroken/broken sets etc.
I’m still down to go to the shore, if such a place really exists. I can fit myself + 3.
Grant, I thought you said You + 4…
Yes I did, but a buddy snagged a seat, so only +3 now.
Margie – I was going off the body weight PDF downloaded from the training link. On that is said Barbara could be done either with the 3 minute rest or straight through. I definitely want to try her now with the three minute rest but I want enough time to pass that I forget the extreme pain and nausea.
I don’t have a heavy weight prep routine yet; I think I’m still too nervous about proper form, etc. Metcon’s I go into a zen, blank place, don’t think about anything and just go. Kind of like jumping out of an airplane.
I’ve to get some things done tomorrow and sadly won’t be able to go to the beach.
Check out our buddy from Harlem Loren(sp?) getting the coaching from Sage Burgener:
http://library.crossfit.com/premium/video/CFJ_AgainFaster_Sage_SnatchGroup.mov?e=1248531773&h=b2aca88b483c342fd5f19947ce84d8d9
oops, i am a fool. it is syncere in that video.
What!? No new blog post yet? What am I going to do with myself? *cries*
I had the pleasure of working out at Next Generation CrossFit in Tulsa, OK earlier this week (http://www.nextgenerationcrossfit.com/) … run by Eric Barber. If you are ever in the area, highly recommend dropping in.
Helen (modified)3 rounds for time:400 m run21 KB swings (35 lbs)12 pull ups (blue band)11:40
Made up by own workout this morning here in Plano, Texas:
150 jump rope400 m run25 burpies400 m run25 burpies150 jump rope12:15
Looking forward to getting back to Brooklyn!