What happens to a car when you push it too hard into the red line? Even if you’ve never done it personally, you know it’s bad.
Have you ever thought about your body during a workout in the same way? I see it all the time – especially newer members. They think “high intensity = max effort”. There’s a flaw in that thought process.
Take a look at the video below. It’s Jason Khalipa from the 2009 Games. The first event was a 7km run and Jason started way too hard out of the gate. The result – his body shut down.
That’s the extreme case. But what we see in the gym after people take their body into the red zone is: hands on the knees, walking around, frequent trips to the chalk bucket/water bottle and lots of staring at the bar.
A recent example was Tabata Pushups. If you go all out in the first round, what happens in later rounds? Not a whole lot, because you won’t be doing many pushups at all. You’re spent.
Advice for upcoming WODs – maintain a steady pace. You’ll get a much better score/time if you go 80% for 100% of the time. Rather than 100% for 20% of the time (because then you’ll be toast for the remainder).
If you have any questions on pacing certain workouts, please don’t hesitate in asking a trainer.
Snatch Day
[youtube=https://www.youtube.com/watch?v=IF1hkrHl0Eo]
Please cancel 6 am. Thanks.
Took the stairs at work this morning..well Hello Curtis P’s!
Yeah I was whining about my butt when I first stepped out of bed!
Snatch Day
95×5 – 105×4 – 115×3 – 125×3 – 135×3 – 140×1 – 145×1
Felt really good today. usually struggle around 135, but didn’t hit any walls today, only time. Might try to get 1RM in an open gym.
Cashout Amrap 90 sec Pushups = 49.
Impressive! And nice pushups numbers!
Snatch day!
40x 3
55 x 2 …………… stuck with this weight for the remainder of the class. Wanted to practice form and landing quick under.
Cashout AMRAP pushups in 90s : 25
Lab WUx2 with 35#
Crossover symmetry
Mobility-T-Spine and quads
Back squat 5 reps
60%-70-80-80-85
95#-110-125-125-130
More T-Spine mobility
Slow 500m row-2:07
Snatch day
35-40-45-50-60-65#
Lots of reps and missed reps
Finally got the speed at the end. Thanks for the help Mario and for the WB demo Kevin. It helped! I’ll be working more on te snatch again soon
Cash out: 90sex push-ups
27
90 SECONDS!!! Ekk…
Pervert
😀
Wait, is it supposed to last longer than 90 seconds??
What kind of pushup is that?
A veeeeeerry sexy one.
mobility
wu x 2
group wu
burgener wu
snatch review
Wod: Snatch Day
20, 25, 30, 35, 40, 45 F 40 for the remaining time
cash out – max push ups for 90 sec. (Knees)
score 50
Nice pushup score Rachel!
Mobility, WUx2
group wu
burgener wu
WOD: snatch day
15, 20,25, 30 for the rest
cash out amrap push ups for 90 sec : 32
Snatch Day
95×5 – 75×3 – 95×2 – 115×1 – 125xFx1 – 135×1 – 145×1 – 150xfxfxfxf
Cashout Amrap 90 sec Pushups = 47 (15,10,5,5,12)
Snatch Day
40#-55#-65#-75# then back down to 65# to work on technique.
I feel like I made significant progress today. I’ve never done a full squat @ 75# did 2 reps. I was always doing a power snatch and then an OHS. Felt very good today!
Thanks for the tips Amanda and Mario!
Cashout Amrap 90 sec Pushups = 40
Snatch day!! I had so much fun at the nooner, thanks Mario and Steph!
Worked my way up to 95#, then tried 100# but I had rushed it and failed it.. All good, was happy with my lifts today.
Saw lots of great snatch progress in the gym today, great job everyone!
Nice to see you Keith 🙂
oh and I tweaked my shoulder yesterday so I subbed out the pushups for the cashout. I was going to do situps but Josh made me do v-snaps.
WUx2
Snatch Day
75-85-95-105-115-125 then dropped to 95 work on technique for remainder
Cashout Amrap 90 sec Pushups = 48
Mob/ wu x2
Group wu
Burgener wu
Snatch review
Dropping safely
Wod…..snatch day
Wu @ 15
35/40/45/50/55
Am rap pushups 90 secs
Total: 26
Mob / Scap Mob / Group Mob
Snatch Day x 2
Kept things nice and light.
45 – 55 – 65 – 75 – 95 – 105 – 115
Shoulder held up, so I was able to work on form a bit more.
AMRAP Pushups – 90s
Score: 40
– Mob
– WUx2
– Group mob/wu
Snatch: Up to 80#… Didn’t keep track of reps but probably about a million. Form felt way better towards the end but I have a lot of work to do!
Max push ups: I have no idea. I did some push ups but when I went to write it down the number left my brain.
haha! “the number left my brain”
M+WUx2
Group WU
Burgener WU
Snatch review
How to drop the bar
Snatch day
Work on snatch
15lb-25lb-30lb-35lb
Cashout
AMRAP 90sec pushups (from toes)
Total: 32
mob=wux1
group wu
burgener wu
snatcth reveiw
WOD snatch day
scale power snatch
50#
cash out
AMRAP 90 sec
push up
total = 55
nice score on the push-ups!
Mob + Wup x 1
Group Wup
Strength/Skill – Full Snatch
35 x 1 (then failed the next attemtpt)
15 x 2 (needed confidence)
35, 40, 45, 50 x 1
55 x 1 (made it to the top, but no squat)
55 x 2 (felt like they were in slow motion)
I really need to keep reminding myself that I can do this. This move scares me, but today was a 5lb per so I will take it.
Cashout – AMRAP pushups in 90 secs
Total = 35
Split snatches
95-115 x 5
125-135 X 3
145-150 X 1
AMRAP 90 seconds push ups = 39