{"id":1069,"date":"2012-04-06T16:30:58","date_gmt":"2012-04-06T23:30:58","guid":{"rendered":"https:\/\/libernetics.com\/?p=1069"},"modified":"2012-04-06T16:32:27","modified_gmt":"2012-04-06T23:32:27","slug":"crossfit-motivation-fatigue-coachability","status":"publish","type":"post","link":"https:\/\/libernetics.com\/?p=1069","title":{"rendered":"Crossfit: motivation, fatigue, coachability"},"content":{"rendered":"

The other day I was working on hang power cleans<\/a>, trying to do 10 at 95# without putting the bar down. \u00a0I’ve been at CFES for about 15 months, but I hadn’t really internalized very much about the\u00a0Olympic\u00a0lifting techniques.<\/p>\n

After a few reps Justin said, from across the gym, “it would be easier if you used a hook grip!” \u00a0So I started using a hook grip.<\/p>\n

After I had been at it for a while, Justin stopped what he was doing and said it would be even easier if I got under the bar before I caught it on my shoulders. \u00a0He said what I was doing was a “muscle clean”, and there wasn’t any such thing. \u00a0So the point here is that I was doing it really badly. \u00a0The link to the video (in the first\u00a0paragraph) shows someone doing it the right way. \u00a0And when I started doing it right, it was easier. \u00a0Just get under the bar.<\/p>\n

Justin and I talked\u00a0briefly about being able to do 10 at 95# without\u00a0dropping the bar and how much variance is allowed (in other words, how sloppy could I be and still get a rep).\u00a0I mentioned that 95# is a large part of my body weight (about 2\/3). \u00a0He said that it was not the 95#, the age, or body weight that was the problem. \u00a0It was form. \u00a0Being sloppy is\u00a0inefficient.<\/p>\n

Today I went in to work out, and the WOD was 3 rounds of 10 box jumps, 20 kettlebell swings, 30 ball slams, and 40 walking lunges. I did not want to be there. \u00a0I was really tired from the two previous workouts. \u00a0Not only low energy, but really sore. \u00a0It hurt just to get out of bed.<\/p>\n

So I did the warm up (stretching, 24 pullups, 24 pushups, 24\u00a0squats). \u00a0I kept looking at the board thinking, man this WOD is going to take forever.<\/p>\n

But I did it. \u00a0This was a partner WOD (my partner was PJ) and we decided to use 35# kb and a 20 inch box. \u00a0PJ is quite a bit stronger then I am, but he was in the same situation: very sore. \u00a0I did\u00a03 rounds at: 4:19, 4:47, and 4:39. \u00a0Total of 13:45. \u00a0PJ did slightly better by about a minute. \u00a0It was a tough workout. \u00a0I am\u00a0capable\u00a0of a 53# kb swings, 24 inch box jumps. \u00a0But this was not the day to focus on\u00a0maximums.<\/p>\n

During the ball slams I kept reminding myself to squat into the slam; during the kb swings I kept reminding myself to open the hips to drive the weight upward.<\/p>\n

So I’d say it’s progress when I can actually monitor my own form.<\/p>\n

Cheers.<\/p>\n