Yesterday I posted a piece on the complex relationships between our organs and that we don't always know what the source of our pain is. Here is another piece I really enjoyed reading. It's by Mark Gray, "Taking an Honest Look" . His words made me reassess myself and what I really want to work on. Here's an extract from his blog -
" I think everyone should take a step back and take a hard look at their training and be as critical as they can. If you can’t do it yourself, then have someone you know who can do it for you and don’t let them sugarcoat it. Once you have heard what your weaknesses are, you then need to come up with a plan to fix them.
Now for some, the answers might sting a bit, and others might already know them, but are way too hardheaded to actually do something about it, but that’s the difference between people who want to get better and people that don’t.
I started at Coach Burgener’s years ago, and trust me, if he saw something he didn’t like, you knew about it and odds are you spent the next 2 hours working on just that. Hell, I was up there recently and nothing has changed, and let me tell you, that’s what you need: you need to hear what’s wrong and decide if you want to fix it or not.
Some problems might be easier than others. If your first pull is weak and a looks like a yard sale, then segment deads are a pretty good start. For others, your issue might be a [crap] bottom position in the snatch that doesn’t allow much room for error and you need to work on a good bottom position that allows you to make up for a slightly off lift.
Everyone is going to have a different set of problems, but not everyone is willing to put in the work necessary to fix those problems. That’s something for you to decide."
BEYOND THE WHITEBOARD FEEDBACK
I've been reviewing each of your Beyond The Whiteboard Fitness levels and here's my feedback that applies to each of you
1) what is it that you really want to achieve? Once you decide your goal, we can then develop a plan for you to achieve it.
2) can you please log your answers to the lifestyle questionnaire - it takes 15 seconds each day
3) can you please increase your daily mobility work - at least 15 minutes a day.
4) some of you should consider taking fish oil tablets.
thanks for reading,
|Congrats to all who participated in the All-Stars Affiliate Games and |
a Huge Thank You to all who came to help and support!
For those who are serious about progression, we are going to turn our training up a notch. Do these exercises if you are serious about:
a) improving your Olympic lifting
b) mastering the muscle up
The pre-wod presses are to be done within your warm up (first ten minutes)
The post-wod exercises are to be done in the last 5 minutes of the class or at your discretion.
The extra exercises we are programming include:
1) Pre-Workout exercises: Performing various types of strict presses. These should be done during your warm up, that is during the first 10minutes of each session.
2) Post-Workout exercises: We will alternate each day between strict pull-ups and strict ring dips
Our purpose is to build the volume of your training in these movements in steady and small increments each day so that over the weeks you will have achieved a significant number of reps.
The SOTS press will test your strength and mobility BIG TIME.
And once you have mastered the strict chest-to-bar pull up and deep strict bulgarian ring dips, the muscle up will be walk in the park.
|Pre-WOD - Strict Press or Behind the Neck Press 5x5 (Light)||Pre-WOD - Sots Press 5x3 (light)
1) Back Squat 5x5 (same weight across)
2) For time:
30 Cals Row
30 Burpees over Bar
30 Hang Power Cleans (35/25kgs)
1) Overhead Squats 5x3 (same weight across)
2) For time
30 Cals Row
30 Burpees over Bar
30 Hang Power Cleans (60/40kgs)
5x5 strict pull-ups (band) EMOM
5x5 Strict Pull-ups EMOM