5 Rounds, each for time of:
4 Deadlifts, 315/205
40 Double Unders
12 Toes-to-Bars
Each round has a 5 minute window to be completed. The work portion should take 90-120 seconds with the remaining time used as recovery.
Post Rx and fastest and slowest rounds to comments.
Behind The Desk: Danae
Here is the next installment in our new series called Behind the Desk, about our beloved and much appreciated Front Desk staff. These CrossFitters take care of the important duties of checking in our members, handling walk-ins, tidying up after classes, and so many other things that it would take forever to list them. They are the glue that holds this gym together!
Full name: Danae Mcleod
Where were you born and where did you grow up: St. Louis
First album that you loved: Paula Abdul’s Straight Up
What are you up to when you’re not at 597 Degraw Street: Finishing a philosophy dissertation, applying for teaching jobs, walking Kai, working on IJFAB
“Ask me about that time I…”: Was stranded on an island for 9 days.
Earth is about to implode but aliens on a previously undiscovered planet named Euripides want to preserve one artifact from humans. What would you offer them? A library
Favorite shade of blue: Yves
Favorite lift: Clean
Heavy Thoughts
Adding to another ongoing series on the blog, here is our next installment of “Heavy Thoughts” where we highlight and describe some of the mental aspects of lifting. In previous posts we discussed having a ritual and cultivating confidence. Today, lets talk a little about visualization.
Visualization is simply a mental rehearsal of what you’re about to attempt. Many studies have show the efficacy of this practice and countless successful athletes will attest to the importance of being able to “feel or see” an event in their minds eye before attempting it. As described in our confidence article, while the action may seem somewhat intangible, it is still a skill which needs to be practiced in order to be of any real utility. If you’re not already visualising your lifts, here are some tools to get you started.
1. Get into the habit of replaying the physical sensations of each lift AFTER they occur. The best time to summarize what just happened is immediately after you execute movement so try to “feel” it again, making note of anything that seemed to stick out. Try to create a physical memory of movement basics. Where was your weight? What kind of tempo did you feel through the movement? Did you feel braced and engaged? How did the weight feel? Walk yourself through it again in your head and try to recreate or slightly augment that sensation before your next attempt. Learning to review what just happened is the best way to start developing the internal resources to properly visualize.
2. Start practicing! Visualisation takes time and a specific kind of mindfulness that doesn’t necessarily come easily to most folks. Set an intention to practice visualizing your lifts during your warm-ups and especially before work attempts. In essence, you want to try and experience the lift in the most idealized way possible before you start. There won’t be an internal dialogue to guide you through, simply perform the act in your mind. If you’re aware of a movement fault you’re working on, correct it in your head then attempt to recreate a similar sensation when you actually go to lift. This also doesn’t need to be limited to the gym, you can do this right now. Pick a lift, close your eyes and feel yourself doing 3 reps of it in “real time” in your head. You’ll note that you might want to rush through it, take your time to feel it.
3. Practice visualization from different perspectives. Some people prefer to simply close their eyes, “tune out” of reality and to experience the movement from a first person perspective in their heads. Others might benefit from seeing themselves perform the movement outside of themselves, noting key elements they’re focusing on. Another way would be to not only see it but feel it as well, by miming the lift physically while maintaining a careful presense of mind. Finally, you might even consider focusing on the sensation of executing a perfect lift, seeing yourself stand up with the heavy barbell as if it wasn’t a big deal. This final method ties into our previous article about developing and using confidence as a training tool.
Play around with this and let us know how it works out for you. What you definitely don’t want to do is allow non productive thought streams to seep into your training time. Performing a lift, then immediately focusing on a conversation with your partner, checking the time, looking around the room at something interesting or just zoning out can actually be detriments to your training.
Do you practice visualization techniques, either in CrossFit or other endeavors?
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Imagery in Sports and Physical Performance
Olympic Athlete Nick Symmonds talks visualization
The Importance of Sports Psychology
I don't do a lot of visualization, and maybe it's something I should try.
Today's WOD was fun, sort of? Rx'ed the deadlifts, 25 DU attempts/round (mostly in 1s and 2s, ugh), and K2E. Wonder Twin killed the T2B, and Cliff killed everything!
I do running visualizations sometimes, but mostly I use visualizations for painting. I mean, that's what painting is, ha. But you can visualize yourself painting, as well as visualize what you're going to paint…
today's WOD: #275, fastest round was 1:19, slowest was 3:20!
Pretty huge spread there, pretty much all of it in the toes-to-bar portion, which were in four sets by the last round, with lots of (too much, probably) breathing time trying to get my arms back. Weirdly, DU's got better later in the WOD, going from lots of trips in the first two rounds to unbroken for the last three rounds.
I'm particularly sore in my glutes after yesterday's lunges, and this left me feeling pretty gassed. Fun stuff.
DanaEvil Knievel!!!
I use visualization lots. Before a big lift, before giving a presentation, before having a difficult conversation, stuff like that. I try to "see" it going well.
DanaEvil Knievel!!!
I use visualization lots. Before a big lift, before giving a presentation, before having a difficult conversation, stuff like that. I try to "see" it going well.
From last night:
Fortuitous timing led to blissful bar partnership with Rickke. Told myself I'd go a little lighter on the snatch complex this week, as I felt less crisp and assured than I envisioned last week.
60kg, 65, 70, 75, 70, 75. Good catch from Ro, who noticed my hang position was a little low, probably due to rushing through the pauses. Slowed down, found a higher and more consistent position, allowed me to be much more aggressive and link the 2nd and 3rd pull better. Felt solid.
Squat: 255x5x3. 10# jump from last week, still feeling a little rusty here but weight is still moving fairly well.
Skipped the cashout to go see the Hobbit with JBails. I think I would have enjoyed doing 100 thrusters more than sitting through that garbage. The Atlantic was right when they called it "bad fan fiction."
I used to use visualization a lot when training for my old job, because a lot of it was about staying calm under duress while performing fine motor skill type of stuff. I find with lifting, which is a more gross skill, and includes a lot of things happening at once, I generally just try to clear my mind and trust motor patterns.
CFSBK community:
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Re: Visualization
I did this during the last tough titsday. I sat down, closed my eyes, and pictured watching myself from the audience, completing my last DL attempt. And then it happened.
I've done it here and there during group classes, specifically with the oly lifts.
I used to do visualization a LOT, typically for dance performances and competitions. I guess I still do whenever I have a performance… some version of closing my eyes and then either lightly going thru the motions physically while seeing them perfectly executed in my mind OR just being still and seeing it happen.
Noon class today with Matt as my partner in crime.
I spaced on putting my numbers up on the board oops! If someone wants to put them there for me, feel free.
Best round 1:01 @225#s (round 1)
Worst round 1:46 @225#s (round 4)
Round 5 I pulled it all back together and didn't screwup on my DUs 1:36.
My doubleunders kept hanging me up. I think I pick a rope just a little to long for me.
I use visualization a lot. Lifts, design, art.
Congrats to the guy that got his handstands to stick after class. Sorry I didn't catch your name.
I'll do a from last night as well, as I'm trying to be more consistent:
Snatch: I worked up to, and stayed, at 125 for the evening. Everything felt terrible. Just one of those nights I think. I wasn't finding any consistency in my positions. Some of that was tightness in my hamstrings and not moving my knees back well like I have been more recently. The other piece, and I think this is sots press here I come, is just how crappily I was receiving the bar. My shoulders were just wobbily and a mess.
Squat: I'm doing a linear progression on my HBBS this cycle and hoping to hit them every week. 275x3x5. These felt good, especially when I dialed in my focus on my torquing my knees out. The HBBS still goes in and out comfort-wise in terms of finding the bounce and depth but I still have room here.
I'll do a from last night as well, as I'm trying to be more consistent:
Snatch: I worked up to, and stayed, at 125 for the evening. Everything felt terrible. Just one of those nights I think. I wasn't finding any consistency in my positions. Some of that was tightness in my hamstrings and not moving my knees back well like I have been more recently. The other piece, and I think this is sots press here I come, is just how crappily I was receiving the bar. My shoulders were just wobbily and a mess.
Squat: I'm doing a linear progression on my HBBS this cycle and hoping to hit them every week. 275x3x5. These felt good, especially when I dialed in my focus on my torquing my knees out. The HBBS still goes in and out comfort-wise in terms of finding the bounce and depth but I still have room here.
6am with Jess and DO. Did the deadlifts at 165#, but probably could've gone heavier. Attempted double unders, but I really need to start setting aside time to work on these, as I've only recently been able to string a few together. I was tempted to try k2e, but ended up going with sit-ups. Did rounds in around 3 mins, with most of the time being spent on double unders. Lots of room for improvement in the future.
I used to do some visualization when playing competitive sports, but haven't tried it with crossfit yet.
Make-up post from Tuesday
AR: What's worse than partner bicep mashing with a PVC? McDowell mashing your biceps with a look of enjoyment. "SAY BRISKET!!!"
Snatch
95 x 2
115 x 2
135 x 1
145 x 1
150 x 1
155 x F, F, F
Josh mentioned that I was pulling too early. Something to work on next time. Also, I used a narrower grip and the pain in my wrist went away. The downside is now I need to work harder to stabilize the bar overhead.
HBBS
135 x 5
185 x 5
225 X 1
250 x 5
265 x 5
Feel good. Glad to be squatting again.
I visualize a lot while on the train. I would analyze each person that walks in and visualize how I would handle the situation if "shit goes down". Started this because I was a paranoid little asian boy growing up in New York City during its rougher times. #RumbleInTheBronx
I was SO EXCITED to actually join group class for a WOD today as it felt like it had been ages what with all of this Crash Bs business and my gammy knee. Granted, I scaled the workout pretty much beyond recognition but I had SO MUCH FUN!!!
I kept the deadlifts at a manageable weight at 165#, did 30 x KB swings (24kg) instead of DUs and 24 sit-ups instead of toes-to-bar as this is a movement I have not yet learned or really worked on at all. Maybe I could have done 185# but I chose to be more conservative as I knew the KB was going to be really heavy as I usually use 20kg.
I forgot to look at the clock after the first round, so my best round was my second round at 1.47 even though I somehow managed to do 5 deadlifts in that round. KB swings were unbroken for the first three rounds then 20,10 and 20, 5, 5 which is probably why my worst round was my last round- 2.07.
Thanks Jess for helping me scale and doing my barbell math for me, Carissa for being an awesome partner, Fox for giving me a mat for the sit-ups and noticing my extra rep because I am spacey and cannot count and DO for coming up with our team name- C and C deadlift factory. YES!!
WOD @225# and 24 sit-ups.
Fastest: 1:38
Slowest: 1:48
I have been visualizing more and more lately. I think it works. Also, I just heard a story about an olympic lifter, Dragomir something, from some eastern bloc country who, in the 90s fell asleep in the snow 6 weeks out from the Olympics. He spent the 6 weeks leading up the the Olympics in a hospital bed recovering from frostbite, NOT LIFTING, but visualizing all of his training. Dragomir took BRONZE in those games.
Also, even though I have been out on Long Island this month and not posting my workouts, I decided that because todays workout was so ridiculous, I had to share. I have been following a Catalyst program…for the .5 people who care.
Back Squat – 60%x3, 70%x3, 80%x3, 85%x2, 75% x 3 x 3
Snatch Pull + Snatch – 60% x (3+1), 70% x (3+1), 80% x (3+1) x 3
Clean + FS + Jerk – 60% x (1+3+1), 70% x (1+3+1), 75% x (1+3+1) x 5
Snatch DL on Riser – 90% x 4 x 4
Power Snatch + Snatch Push Press – 60% x (3+3), 65% x (3+3), 70% x (2+3) x 3 (% of full)
Press – 4 x 5
This took me 3 hrs and change to complete. Looking forward to finishing this rotation and hogging the platform back at CFSBK again soon…
today was ugly enough to make me wonder what the hell im even doing this for.
Jake, I'm pretty sure Todd counts as a full person.
I think Whitney is rubbing off on me. No joke, I tried visualization while lifting for the VERY FIRST TIME last night. Why? Because I thought to myself, "I bet Whitney visualizes her lifts before she does them. And she is good at snatching, so maybe I should try that." So I tried it, and it worked. Maybe it was a fluke, but I'm going to test it out for a while and see how it goes.
The only other time I've consciously used visualization is when I'm trying to find something that I've lost. I imagine the place where it is – everything about it – and myself, finding it there.
@KMo
True. Sorry Todd, I love you. Extra medium, black sheep!
@Jake
who the hell falls asleep in the snow?
@charlie
you're the cutest
I think visualization is essential. especially when going in for a 1rp max sort of situation. A lot of the work we do in the gym is very mental. Believing, visualizing and committing to the lifts are essential parts leading up to a lift. (IMO)
I'm struggling with trying to fine tune some minor problems with my squat to prevent re-injury and I'm constantly checking in with my body to try and figure out where I am. I try to visualize all the cues I need before I start sets. I have also been trying to train myself out of certain habits. I'm starting to get a sense of what wrong feels like in the middle of the lift, but it's been tough to not slip back into bad habits as the weight goes up. For me, the visualization is important in trying to retrain my neuromuscular patterns.
a rare 6:30pm group class for me with 3 other coaches…bonus!
WOD rx'd at 205#
1:03
1:06
1:03
1:07
1:05
-dl's felt relatively light and fast. two rounds of du's unbroken and only the first round of t2b unbroken.
-i'm glad that i've gotten my ability to link t2b again but I can't maintain it for more than 10 reps when fresh or more than 5-6 when fatigued. bleh.
-fun to try to race/keep up with Fox, McD, Josh and Ellie!
Took an hour break for clients and then spent about 20mins practicing some freestanding handstands and handstand walking. Glad to see that all the progress from our last 2 cycles has stayed with handstands so I'm trying to progress to walking. tough stuff.
6:30 class
1:07 (rope mishap)
1:00
1:00
1:00
1:07 (tired as shit)
@kmo, hahahaha. That made me not sleeping and lurking on the Internet worth it.
Looks like my earlier comment didn't post; hopefully this doesn't turn out to be a repeat.
5:30 class with Josh and Ro. Wod rx with rounds of :59, :54, 1:03, :58, 59. Unbroken DUs in 2 or 3 of the rounds, T2B all unbroken. Those deadlifts were damn heavy by the end.
Glad KMo had my back on that one. Was about to get all indignant! Also that "Dragomir" story sounds like it may be a bit of a Jon North tall tale…
Had fun today, happy I was able to hit the rx weight on this, since DLs, especially under metabolic duress, tend to be my bugaboo.
Best was 1:05, worst 1:21, stayed on the bar for the T2B for the first 4 rds, and then the last one was just a joke.
Felt fully rested after each round and never redlined, but not I am pretty well smoked.
Forearms. Grippage.
@Noah. I read "boogaloo." Breakin' 2. gotta dance dude.
@ Ariel
Because fun things aren't always easy!
@Dave Fung and @KMo – hahaha:)
@Sara la Rosa – very drunk people fall asleep in the snow
Visualization is part of my ritual before an Olympic lift. It helps with my confidence and improves my success rate. I have found it useful in other aspects of my life as well. Not sure why I haven't tried this for power lifts, but I plan to now.