CrossFit South Brooklyn

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From the Vault: CF HQ staffers and long time CFSBK super-friends Adrian Bozman and Jennifer Hunter-Marshall teach the GHD Sit-Up at a Level 1 seminar we hosted in August of 2009

Heavy Thoughts: Part 1

Yesterday we asked how you guys and gals structure your thoughts before attempting a complex or demanding lift.  Here is part 1 in our coaching tips to help you optimize your mental training experience.

Have a ritual
The less you need to process before a complex or demanding lift the easier it will be for you to focus on the nuances of execution.  Whenever you set up to perform an exercise, make all the steps leading to your start position and pre lift brace consistent and correct. Over time these will become second nature and you wont have to cloud your mind with details about where your feet go, how the bar feels in your hand or exactly when you’ll take in that last breath. By ritualizing this process you can consistently enter into a good start position and focus on the adjustments you’re attempting to make. Additionally, this will increase your confidence in each attempt as you’re consistently entering familiar movement territory even if an unfamiliar weight happens to be on the bar. Remember that practice makes permanent, every lift, from your first warm-up to a PR attempt should look identical up to the point you begin applying force.  Obviously, developing this motor memory and routine sequence takes time and will sometimes need to be tinkered with. The point is that through conscious repetition you begin to decrease the variables and increase your chances for success.

Tough Titsday Powerlifting Meet V

To the ladies of CFSBK:

We are hosting our fifth powerlifting meet!

What: 3 attempts at a 1 rep max of Backsquat, Bench Press and Deadlift
When: January 12, 2014 at 2:30pm; weigh in and registration at 1pm; rules review at 2pm
Who: SBK women who have been attending group classes for at least 4 months

How much: $25
Bonus: Celebrate post meet with your fellow lifters and friends. Drinks on us!
25 spots available. Registration deadline is January 5, 2014. 

The Details:
Each woman will have 3 attempts to hit a max single in Squat, Bench and Deadlift, in that order. All lifters will make their attempts in each lift before moving to the next.

First, second and third place winners will be awarded in each weight class based on total combined weight of best lifts.

There will be 4 weight classes:
Pixies: Under 125
Ladies: 126-140
Dames: 141-155
Broads: Over 156
In the event of a tie, lowest weight wins.

Register Here

__________________
Adrian Bozman Demos “Tom” CrossFit

Comments

  2. I had a few thoughts about yesterdays question… As Fox and others eloquently said try to think about as little as possible when you are about to lift. This applies to most sport endeavors.

    I did most of my mental training long before I was about to compete, in this case PR or heavy lift. It really does not help to have a million pointers flying around your head when you are trying something hard.

    One of the tactics that I used was to mentally go through the movements at night as I was falling asleep. I would visualize myself doing the most perfect… insert here whatever you are working on…. I would go over in my mind 5-10 times as I relaxed and fell asleep.

    Some of these lift involve lots of coordinated movements. These are things you work on when the weight is light and you are warming up so that when the weight is heavy, you dont have to think about them.

    To get an idea about the "perfect movement" and how I want to see myself doing it, I watch others in the gym. A few weeks ago, we were doing snatches or some complex lift that I was having problems with, the gym was crowded, but there were coaches in the class. When I was not watching my partners, I was watching the coaches and tried to mimic their form. I also watched other class participants to see if I could understand what they were doing wrong or right. Taken together with feedback from the class coach, I would try to improve my technique. It takes time.

  4. So sad to miss participating in TTD!! I haven't missed one yet, but I am hereby (reluctantly) admitting that at 38 weeks pregnant I will be too pregnant to do a powerlifting meet. 😛

  7. I must stay that I really did enjoy reading everyone's approaches to these lifts, and it made me realize that I do really focus on one thing, at least during the warmups, like fast elbows up on a clean, whatever.

    Does anybody else notice that on those lifts, that when you're really in the zone, even if you get the lift, you give yourself immeidate feedback? It seems like I always could feel my mistakes. leaning forward, slow elbows, jumped too soon, whatever. more so than traditional lifts like squats, etc. There, it's not as apparent to me.

    Does anybody else experience that? Where you can feel precisely what you did or didn't do, immediately?

  9. Hey all!! Great being back in BK, even if for a bit! If folks are around for open gym tonight there is talk of a matamoros taco run after.

    Enjoyed the responses yesterday. The mental aspect of lifting is something I always struggle with. Rituals help me a bit to not over think – where do the feet go, exactly where are my hands, etc…

    Recently I have been working out with some folks new to lifting and able to see how self defeating beating yourself up on a screw up is (also a fault of mine). Been an interesting insight to the progress made at the gym. Even if my numbers are not where I want them to be I understand and respect the process of training a lot more and can def count that as a win.

  10. Brooklyn Boulders
    V0
    V0
    V1, V1, V1
    V1, V1

    Was feeling all sorts of sore and beat up from this week's training AND I didn't warm-up enough before getting on the wall so I kept it easy and repeated the V1s to work efficiency.

    One DOPESMOKERs worth of Active Recovery.

    Deadlift
    135×5
    225×3
    275×1
    315×1
    345×1
    365×1
    375xF,F

    Happy with how light 365 felt. 375 felt like I added 50 lbs to the bar

    Rack Split Jerk
    135×3
    155×2
    185×1
    205×1
    225x F, 1, F, ~1

    Happy to hit two wheels again but they weren't as sharp as I'd like them to be.

    Then I did a ton of Gymnastics training, on the parallettes. Working some different versions of bent arm tucks to press outs and Pirouettes

  13. Ouch. Still cringing after watching that spectacular fail that Whit posted.
    Speaking of spectacular successes, great time at strength cycle today. Fantastic energy. Congrats to Becca and Lauren who went down and came up with hella weight. Very inspiring ladies!

  15. Ack! Can I get on a wait list? This is what u get for missing ONE day reading the blog (had a final paper due yesterday). I've wanted to do TTD since I joined!

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