Wednesday, November 25, 2015

Exceptions to the rule

Hi all,

Today's workout:

1) deadlift - 3-3-3-3-3

2) AMRAP 10

60 Burpees over bar
30 Overhead squats (55/40kgs)
10 Muscle ups

I've been following the World Weightlifting Championships via Instagram and came across some cool pics/vids by Floelite....Consider for your amusement....

1) Misakki Oshiro...

Anyone who has been Crossfitting for a while will appreciate what's on her feet - the 5 finger Vibrams!!! Some of you may even have a pair at home! I have two. When CrossFit came onto the scene - we all gulped the CrossFit juice....whatever people said was Gospel! From what we wore on our feet, to our head - we had to look the part - all the gear, regardless of whether we had any idea! We would wear anything if we thought it could make us skip better, lift better, run better!

The first time I did CrossFit I wore gloves. I remember getting teased about it. So I took it off. Then Rich Froning wore a pair of gloves....and everyone else started wearing a pair. Next was a bandana, then long socks, then gymnastic gloves....the list goes on and on.

I love this pic of Misaki because she's keeping it real. I don't know if she does CrossFit, but she's definitely representing people who are EXCEPTIONS to the rule. Everyone else at the World Championships are wearing Lifting shoes.....but not her! She's happy with a pair of flat shoes. I googled her name and came across a pic of her in lifting shoes...and it's a pic of her falling over!

And what about this fellow! 56kgs and 40 years young and he's snatching 113kgs! Gives us oldies hope yet! I don't think age is an issue with CrossFit - because it's scaleable/adjustment to any person. It just requires some common sense, mixed with a bit of experience. While I don't know the fellow below, I bet he's been lifting for more than 2 years. So why is it that when peeps join CrossFit they expect to snatch 100kgs within 6 months, 1 year or 2?

And at the other end of the Spectrum is 15 year old CJ Cummings....132kg snatch. I've come across many a parents who are concerned about their 15 year old kid lifting a 15kg barbell over the shoulder! If only they could appreciate human potential. 

And finally....this dude is  the Poster Boy for Lifting. He's shredded like a body builder but lifts proper heavy a body weight of 77kgs, he Snatches circ 177 and clean and jerks 204kgs.

And here he is again....

I really enjoy Olympic lifting. I love the whole dynamics of the movements. I love the benefits in terms of power and strength and co-ordination. I honestly can't imagine doing a training program without incorporating such movements.  It's definitely helped my understanding of FITNESS.

When I've heard people say - it's not my goal to lift heavy all I hear in my mind is "it's my goal to be a weakling". Humans have great potential, and too often we live our lives below that line. Olympic lifting training will help us bust through the limited expectations we have of ourselves. Over the years I've seen "ordinary" peeps lift extraordinary. Keep on lifting everyone! 

thanks for reading! 

Tuesday, November 24, 2015

Fruit Salad

Hi all
The weightlifting world championships are currently being contested in Houston, USA. We can watch a live feed via IWF. CrossFit has sent a number of representatives including 3 from Iceland and two from Australia - all women. Consider that all three women on the podium in the CrossFit Games in 2015 are competing for their country in weightlifting, including Tia from Australia. Thats phenomenal; and demonstrates the high level that female athletes must be at to be competitive at CrossFit.

The snatch and clean amd jerk remain the staple of our workouts because after gymnastics - it can produce significantly high returns in power improvement. A lack of such movements in the training diet is an inferior diet.

Today's workout

1) EMOM 15

Clean and strict press

2) "Fruit Salad"

2 rounds for time:
  • 100 Double Unders
  • 25 strict pull ups
  • 50 push press (40/30kgs)
  • 25 Toes-to-bar

Monday, November 23, 2015

Pause Squats

Hi all

1) Pause Front Squats 5 sets of 5 -

30 seconds rest at bottom, 30 secs rest at top.

2) In a 7 minute window

60 cals Rower
30 Toes-to-bar
Max Effort Clean and Jerk (60/40kgs)