the DOOM WORKOUT

[new05002]

Today's Workout

Warmup
Bunch of random shit I can't remember

WOD

100 Singles (jump rope)

Then 5 rounds of:
10 power cleans
10 Hand release push ups

12 min time cap.

95 lb power cleans. I was over the cap by 5 cleans and then 10 push ups which I subsequently did. Slow ass here as I reset myself for each clean basically to try to get good form. Last round was a bit rough since I was damn tired and everyone has to cheer you on then (which I both love and hate sometimes)

[humancertainty]

OK. I rejoined a gym yesterday.
Time to get back to it.

[new05002]

Today's Workout

Warm up
2 rounds of:
10 push ups
10 overhead squats with pvc
10 hang snatch with pvc
10 sit ups

Workout:

75 Double Unders or 150 Singles

Then:

4 rounds of:
8 clean and jerks (135/95)
8 Russian twist (20/14) L+R= 1
8 power snatch
8 overhead squat
8 toe to bar
8 KB swings (70/55)
8 burpee
8 handstand pushup

25 min time cap

Result: 2 rounds + 4 power snatch
For the Russian twists I did 20 lb med ball and for KB swings 55 lb KB and scaled toes to bar on the ground. You were limited to using just 1 barbell so whatever your weight for max overhead squat at 10 reps was, that limited your max weight for c + j and power snatch. I can only do about 65 lb for overhead squats so that's where I was stuck at. Thus my C+ j and power snatch was light for me (I usually do 95 lb for WODs with bigger 2-3 rep maxs). This morning i was just dogging ass in the workout and sucked in terms of what I did. Kind of sucks but I didn't sleep great and i don't have enough time to eat in the morning (woke up at 5:50 am and workout is at 6:30). Most people hit 3 rounds or finished.

On the up side I actually tried doing RX handstand push ups off the wall today. Coach offered as an L1 scale to do handstands on the wall but without locking your elbows out. I ended up trying to do push ups in the handstand and did 1/4 or 1/2 push ups. That was pretty damn cool.

Started the OLY clinic this Sunday as well. Really helping to hit all the flaws I have in my form for different moves as well as work more on max weight. Coach there is quite good at picking our shit apart. Possibly post some video of myself if I can snag it.

In other news our CrossFit box went to a New England comp this weekend. I shot video and some photos. We had 2 teams in the comp, our 4 best women and men from the gym. Photo of the people in the comp.

[new05002]

gonna be starting with some serious front squats, C&J's and power cleans, so far i've only been doing power cleans when shoulder pressing and closest thing i've ever routinely done to C&J's are probably shoulder presses where i finish off with a push press. it'll be interesting for sure.

that's what's good and bad about crossfit in a way, having to complete that shit within a time-limit while still trying to keep form. i'll be taking my sweet time, that's for sure, aiming for a 200lb+ c&j by christmas. never really progressed on those as it hasn't been my focus so we'll see how hard it'll be.

200 lb pretty killer. I wish I can even come close to that. I have not tried upping much weight on c + j since its usually not very useful for a WOD but in the Sunday OLY class I might try to work on that.

I tried doing hang and power snatch at 115 lb this Sunday and that was tough for me. Weight was controlling me a little and form was sucking. Kind of a downer but just have to take it slow

[new05002]

Just sounds like a ego problem

[AngryGoldfish]

It's typical, really, so typical that I didn't think to post a smiley face or anything. I'd kinda feel sorry for the guy. How embarrassed he must have felt.

[new05002]

sounds supersweet. perfecting techniques is the best, it's like unlocking superpowers in video games.

yea, lots of things I need to work on. Even going up to 115 power snatch was difficult. Biggest problems I face are that I do not get under the bar fast enough and I have excessive feet shuffling. Lots of work to be done. I need to get into bringing the snatch back into the squat. One thing that does not help is that most work outs just do power snatches so we never focus on a squat after a snatch or a clean ect.

anyways in other good news dropped down to 186 lb in weight which is good.

[AngryGoldfish]

I've always been extremely cautious in the gym. I hear stories of lads (and girls), like your one, thinking they know their shit from their piss and try to bench 200lbs when they're skin and bones and have only ran track in their life, and end crushing their ribs or twisting their wrist. Their ego gets in the way. They fail to see how if something looks easy, it doesn't mean it is. I'm not saying I'm Mr. Humble. I think it's a mixture of humility, respect and fear. I've grown up as a respectful person to all walks of life and to all the skills that man has practised and earned. I try not to question those that have spent more time than me at any profession. I think I'm proud of that humility.

Like rowing. During our three week heat wave in July earlier this year, my friends and I went fishing. One of my friends I've been best mates since high school (or our equivalent) is quite proficient in fishing, rowing and cooking food over a makeshift camp fire. When he was rowing, it looked easy, but he kept telling us, especially when speed boats were going by, that he would be the only one to row. Both myself and my other friend who came along with us thought this was his ego talking. But when we tried it after all the other boaters went home for the evening, it was incredibly difficult. There was a fine knack to it that we didn't see because he was so used to it and natural at it. This can happen in the gym.

[new05002]

i have a shit ton of things to learn but i feel like im picking up small things slowly. Im basically super-noob so I usually try to do what the coaches say. Of course the OLY guy has much more indepth details as coaches during the WOD do not have the ability to give us as much feedback.

[AngryGoldfish]

I bet #1 has stuff to learn from #2 as well. I see it that way for guitar. I know this would sound pretentious to some, but I genuinely believe I have something to teach guys even as good as Steve Vai. For someone like that, someone is always trying to better himself in the most broad way possible, I believe he'd actually listen and take what I have to say to heart. That's of course just a guess since I don't know the man personally and have not tested it.

[AngryGoldfish]

This is just my opinion but I don't think there are many hard and fast rules to losing weight and becoming stronger, faster, more agile and more muscular. There are the obvious ones, but the little details often don't matter if you know what you're doing and are capable of adapting to your body type and preferences. Again, with the parallel of guitar, there are only a few rules that everyone must abide by, and there as general as practise and don't practise with a broken finger. For instance, some believe wholeheartedly, and have evidence to back them, that deadlifts will damage your back even if done correctly. Some believe that the paleo diet style is the best there is, while others will say that complex, hearty carbohydrates are a great source of energy when eaten in a balanced diet. Some prefer barbells and some prefer dumbbells. Some prefer cardiovascular-intensive workouts like boxing or CrossFit, while others believe a mixture of weight lifting and running is better, and then others aspire to Barstarzz and gymnastic workouts. In the end they all work in their own ways.

[D.o.S.]

Jump rope barefooted all day, son.

Not all day. Like two hours.

[Blackened Soul]

stares at thread...
eats chocolate..
and spent..

[AngryGoldfish]

When I was in Israel in 2011 I went to a marzipan production plant. It wasn't a factory as such, it was just a place where they produced the most delicious marzipan. The things they did with the stuff was astonishing, and it was all edible. You needed Fucking wills of steel to avoid eating a shrine of the Holocaust. Weird, I know, but yeah. I brought some home to my family and my sister loved creating stuff out of it. It was like Play-Doh that you could finally eat.

[MeSoFuzzy]

Hula hoop, they work your fucking muscles