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Posted by on Sep 11, 2013 in Crossfit, Lifting and Crossfit, Master, Mobility, Music and Rants, Olympic Lifts, Rant, Recovery, Strength Training, WOD

Grizzly Way 130910 (Full Effort, Full Victory)

Grizzly Way 130910 (Full Effort, Full Victory)

I have two entirely unrelated and separate things I want to touch on today, so pardon the unrelated-ness, normally I’m much more organized than this, not really though. The first topic is a bit contentious, some people would tell you it’s not a real thing, or that its overblown, which in some cases I could see; I’m talking about the idea of “CNS Fatigue” sometimes called “Overtraining” or “Adrenal Fatigue” which are all somewhat the same, but in my mind distinctly different from one another. There are several decent articles about these ideas. The reason I call the ideas contentious is because some people who don’t appear to be training that hard, show up and say they’re overtraining, or because people who seem to train hard all the time, never seem to let up. The problem is there’s no hard and fast line of volume or training regime that will definitely throw you over the edge, or keep you safe. It comes down to knowing your body, measuring how you feel, and taking time to note that maybe the reason the 4 cups of coffee you’ve had isn’t waking you up is because you’re not actually tired, the fatigue you’re feeling isn’t because you didn’t sleep well, and your lack of appetite has nothing to do with the heat.

I hate to admit it, but I’ve been on and off in this state since Monday’s training. No amount of sleep is enough, no amount of caffeine can rouse me, my appetite has been a practiced ritual of force feedings rather than actually eating when “hunger” arises, and most if not all “movement” is an exercise in will power. There’s a saying that goes “Good performance starts where good health ends.” I guess my point here, is to be careful. Know yourself, know when to push, and know when you need a day. Mike’s a smart guy, if he were to push me today, I would tell him to shove it up his backside. Luckily, all I have is a nice slow row, flush the body, get some nutrients into tissues, etc. 5 days on – 1 day off works until it doesn’t, and when it doesn’t, it really doesn’t. Be careful, pay attention to those nagging aches, poor sleep, etc.

My second point relates to this week’s Barbell Shrugged, of which I am always a fan. Their guest was a CJ Martin athlete, Michelle Kinney, whom they’ve hosted previously. The interview was interesting, but one part in particular caught my attention, around minute 14 she mentions CJ’s mantra “Full Effort, Full Victory.” Though I’ve pretty much beat this topic to death, I’m going to go backwards one more time, to look at the HOA tryouts, and some problems I’m noticing with mentality. CJ’s point in “Full Effort, Full Victory” is that you cannot control the events or the other athletes, what you can control is your own contributions. If you’ve put 100% effort into something, regardless of the outcome, the only possible mental attitude you need to have towards that thing, is that it was a victory. On that note, a point Doug brings up about professional Tennis players who, after a point is won or lost, turn from the net, mentally resetting themselves for the next point, or match. Dwelling on that last rep, that last miss, that failure; or further, dwelling on previous victories; removes you from the moment at hand. The need to be present in a moment of competition is paramount. If your mind isn’t set on this moment, the one we’re in right now, you’ve already lost.

*Side note – after writing this I discovered this is actually a Ghandi quote, whose full text reads…
“Satisfaction lies in the effort, not in the attainment; full effort is full victory”*

Onward and upwards!

130910

Weightlifting
Work to heavy snatch single 88 kg
Light power snatch to wide overhead squat 3×3 40 kg
3RM, 2RM, 1RM Heaving Snatch Balance 70, 75, 82 kg
DB Row 5 x 10/arm – heavy 80

Conditioning
Open WOD 11.6
7 min. 3-6-9.. Thruster / C2B
60

rest 10 min

Open WOD 12.1
AMRAP 7 Burpee
92

Rest 2 Min

AMRAP 1 Min DU’s
60

Yesterday was my 3rd day at The Lab and I have to say I’m quickly coming to appreciate the role of a dedicated coach. An iPhone with coaches eye is great when you need it, and can be a valuable tool, but eyes, in real time, mid set, providing the right cues and good feedback can make a world of difference. Had you asked me yesterday morning how I thought this session would go, I probably would’ve grimaced and joked that I’d be happy to snatch 60 kilo’s; and that isn’t far from the truth. I was hurting yesterday, and full well expected for this weightlifting session to be a shit show. After a nice slow warmup and ABC’s, I was actually surprised how good I was feeling. Even as the bar got loaded progressively with more and more weight, things stayed fresh, I found tension where I needed it, and a surprising amount of mobility in the right places. The cues, one by one, are starting to fall into place, tension here, big chest there. I was overwhelmingly surprised to hit 88 kg, roughly 94% of my 1RM, I even tried 90 kg once… I guess my point is, don’t let how you feel before training define how you train. Even if you only get to 80%, train like it’s 100%, because that day it is, and you’ll get far more out of treating it that day, than if you just phone it in.

The accessory technique drills I think are probably having the greatest impact. Practicing full lifts is great, but being able to hammer the parts of the movement you’re weakest at is probably what I love best. You might not be able to see in the video, but there’s a block between my heels that is forcing my feet at well wider than I’d ever naturally choose to snatch or overhead squat from. It’s easily the worst drill I’ve ever done, and that’s the reason I need it. Go out and surprise yourselves.

After spending a couple hours eating and doing some soft tissue work, going back to the gym and ramping back up into conditioning was probably the last thing I really wanted to do. I felt like I’d been run over by something very large and very heavy moving at near maximal speeds. I don’t think there’s a worse combination of movements for me besides the thruster and the C2B pullup, save for maybe a pistol. Just convincing myself to start the clock on that one was a battle, hitting 60 reps was about as good as I could’ve hoped for. For as many burpees as I’ve done lately, the 7 minutes AMRAP of burpees didn’t really scare me too much, I have a pretty good grasp on how to pace it, how it feels, and even just how to do burpees reasonably efficiently for my size. Given the rest of the volume, to hit 92 in 7 minutes I was very happy with.

Yesterday was certainly a day of full effort, and thus a full victory. See you tomorrow!

MFS | 1 – 8 – 6

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