Grizzly Way 130402 (Fighting the Good Fight)
Earth comprises distances, great and small; danger and security; open ground and narrow passes; the chances of life and death. ~Sun Tzu
I fear lately my vision has been too constrained to the near, at the expense of the longer road ahead. I forget that everything is a means to an end but not the end itself. Every goal I have is an intermediary for another further down the line. The ultimate goal is longevity, optimal human function and health, through movement, diet and habit. But the nearer goal is a well earned regional berth next year. And the nearer goal yet is to push myself as hard as I can for as long as possible. The accessory goals therein are merely constructs of a path, squatting 450, cleaning 315, snatching 225. All good goals sure, but not the ultimate goal. I do not measure health via barbell weights, nor would any of these guarantee me success in any of the larger goals either at regionals or for the rest of my life. Why then does my mind choose those goals to focus on? What is the sudden draw to stare down a barbell like it’s wronged my family name? There is none, and the sooner we can come to terms with that, the sooner we can make progress. That is all for now.
Push Press 5RM 195 (200×4)
Overhead Lunge 3 sets of 3/leg heavy 135; 145; 135
Running clock, add 1 rep to each round:
Odd: Push Press (95#) 15; 12 of 16
Even: Pistols to a box 8 each leg (5 of 9)
Before I get into the work for today – since it’s quite brief, I want to make a quick respite on the current state of my ankles. Those who read regularly are surely tired of hearing about them, those who do not might be curious. I’ll try to entertain both sides, you see for us tall gents the ankle bears a remarkable burden, the longer femur’d athlete relies specifically on two qualities of their ankles to maintain solid positioning. The first is ankle dorsiflexion, which is the quality of the ankle that allows it forward travel, thus allowing proper tracking of the knee over the toes. The second is ankle supination or the knee’s ability to travel laterally outside of the ankle without having the foot leave the ground. Both can been seen extensively in the MWOD below. The thing is – as great as the tools KStar and other youtube celebrities can give you; they still fall short of having 1:1 contact with your joints and sliding surfaces. See a PT, get looked at, and really get a feel for where you’re lacking.
Long story short – I met with James today, my most favorite PT and mobility nerd. He opened my eyes to some new things that I hope will pay dividends in the ankle department. First and foremost is the fact that really my ankles are the big issue, if you take them out of the equation (put your heels on a 2×4 and see how it feels when you squat) it’s amazing how clear my squats become. I don’t struggle with an upright torso, I don’t fight my hips, it’s night and day. Second, is all the intricacies of the foot that until recently even KStar didn’t talk about. The bone of the heel, the Calcaneus and the sliding surfaces of the ankle bones, the Talus and Navicular. Third is how the longer muscles and tendons of the calf and tibia play into these functions. Needless to say I’ve got a lot of soft tissue work to do.
Believe it or not I actually did exercise today, I hit a new Push Press 5RM, though I missed an even bigger PR by 1 rep, which was dumb, you’d think you could just suck it up, but when you fail you fail, especially overhead. Overhead lunges suck, but I found that a slightly narrower than snatch-width grip actually improves stability dramatically, though at this point my knees were the limiting factor rather than the overhead stability, they really don’t like these single leg lunges. Then came some more capacity testing, I was actually pretty surprised with how long my pistols lasted, they’re far from perfect and still to a box, but getting better slowly. The push presses weren’t hard until the the double digits hit. I tried to focus on keeping my heels on the ground as long as possible and locking out as quickly as possible. Those also went pretty well.