150731 – Spunky Cowgirl

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Baby girl on my sunka wakan…aka, a little stinker on a big stinker.  This girl is gonna ride the hair off of them in a few years.

BBG

1) EMOM for 7min.  3x Power snatch.  Start @50% 1RM snatch and add 5-10# each set until you fail… then take off 5-10# and finish 7min.

2) EMOM for 7min.  2x Power clean +1x Jerk.  Start @50% 1RM C&J and add 5-10# each set until you fail… then take off 5-10# and finish 7min.

Strength & Conditioning and CFV FY-Friday WOD… aka “Shoulder-Day”.  Enjoy

3RFT of…

50x DUer

25x OH situp @45/25#

10x Snatch (anyhow) @135/95#

Standard

150729 – Fear

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Outlaw

BBG

12min to work up to a HEAVY but not maximal 3-pos Clean + 1x jerk.

Strength

HBBS – 5×5.  Work up to a weight ~85-90% on your last set.  Yes this is normally a rep scheme for your 75-80%.  NO FEAR.

Cond and CFV Wed WOD

4RFT of…

200m shuttle-run (50m x4)

10x KBS @70/53#

5x Clean2Thruster @165/115#

1min rest between rounds.

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150727 – Dirt Drag

Yes, this exists.

Very entertaining CF Games this year.  I think I watched more TV in the last two days than in the last 2 years.  Back to work.

Outlaw

BBG

3-Position Snatch (Pow pos, knee,  T&G).  AHAP.  Compare to last Monday.

Strength – E2MOM for 3 sets each.

1a) HBBS – 5x @75%, 4x @80%, 3x @85%.  Focus on moving the bar as fast as possible… even at the top.  If done correctly, the bar should float slightly off your shoulders.

1b) BNSGPP x5 – Begin w/ 70% of your 1RM snatch and work up to AHAP.

Cond

Option 1

For time

15, 10, 6 of…

Thruster @ 165/115#

MUp (bar or ring) or T2B-Pullup

*This was a Games final WOD… sorta.  Scale as needed.

Option 2

CFV WOD

“2015 Master’s Chipper”

1000m run

25x Pow Clean @135/95#

25x Box jumper 24/20″

25x C2B

50x Wallball 20/14#

25x C2B

25x Box jumper 24/20″

25x Pow Clean @135/95#

Standard

150724 – Kid

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Regardless of your musical preference, this guy is a true “show-man” and a master of his craft.  I’ve seen him twice before and he kicks so much butt (my wife censores me) in concert it’s not funny.  Ana has 6am Outlaw Friday… I’ll be in Dallas recovering.  THERE’S JUST ONE KID!!!

Outlaw

BBG – *Note… take 7min for each movement.  The conditioning will be awful and take around 10-60min. Chuckle, chuckle…

1) Hang Snatch (just above knee): 4 heavy singles, no misses – rest as needed

2) Hang Clean (just above knee): 4 heavy singles, no misses – rest as needed

3) Jerk from blocks: 4 heavy singles, no misses – rest as needed

Conditioning

“Fran on Steroids”

21-15-9 of:

Thrusters 135/95#
C2B Pull-ups

 

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150722 – Learn to Suffer

 

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I’ve written several times of the importance of the mental aspect of training… undoubtably the most critical aspect.  How the mindset of a participant is often what determines their success or failure.  I’ve had days where I wasn’t neccesarily feeling my best physically from fatigue, too much Jameson, lack of sleep, or whatever reason… but because of a “go get ’em” attitude was able to break through my expectations of the training session.  Consequently, I’ve been well rested, fed, and hydrated, but for some other outside factor in life that negatively affected my mood, my workout or race ended in disaster.  How you walk into the gym mentally is 95% of what will happen in that 60min you’re there.  As some say “embrace the suck” with a mindful awareness of what you are doing.  Engage your brain and immerse yourself in your actions… be willing to take the physical abuse you’re about to give your body.

Here’s a guy with much more experience, knowledge, and writin’ skillz than I… a veteran alpineer and trainer, Mark Twight.  Enjoy.

 

“Will and Suffering”  by Mark Twight

“When a person trains once, nothing happens. When a person forces himself to do a thing a hundred or a thousand times, then he certainly has developed in more ways than physical. Is it raining? That doesn’t matter. Am I tired? That doesn’t matter, either. Then willpower will be no problem.”
Emil Zatopek

The difference between a good alpinist and a great one is will. The great climber exercises the discipline required to know himself. He trains to be stronger than he thinks necessary. On a route he eats to sustain energy levels even if it makes him gag, and he drinks regularly to stay hydrated. He stops in the middle of a pitch to pull his hood up if the spindrift gets bad instead of waiting to reach the belay, and he stays dry because of it. He maintains the discipline needed to melt enough ice each night to fill the bottles, and sweeps snow out of the tent instead of letting it melt. He doesn’t care if his partner’s pack weighs less. He wakes up and starts the stove when the alarm goes off. The great climber recognizes when he’s having a bad day and admits it to his partner, then he relinquishes leads where he might slow the team and follows as fast as he can. He does all the cooking that night. A strong-willed climber will fast for a day or two without complaint to wait out bad weather.

Where does this strong will and hardness come from? It derives from recognizing desires and goals and then enduring whatever it takes to fulfill them. A strong will grows from suffering successfully and being rewarded for it. Does a strong will come from years of multi-hour training runs or do those runs result from a dominating will? There is no right answer because will and action feed one another.

Suffering provides the opportunity to exercise will and to develop grit. Replace recreational climbing with specific training to develop confidence. Climb on local crags in weather conditions far worse than any you would intentionally confront in the high mountains. Austrian climber Herman Buhl carried snowballs in his hands to develop his tolerance (psychological) and increase capillarization (physical). He climbed on his local crags all winter long, even in storm conditions, and rode his bike for hundreds of kilometers on the way to the mountains for training. It paid off, of course, when he climbed alone to the summit of Nanga Parbat.

The mind and body adapt to both comfort and deprivation. The difficult experiences of mountaineering may appear irrational and risky from the comfort of the armchair, but learning to deal with them is essential. Relish the challenge of overcoming difficulties that would crush ordinary men.

Michael Gilbert and Scott Backes got soaked to the bone climbing The Waterfall Pitch on the north face of the Eiger. When they stopped for the night at the Brittle Ledges, they discovered their sleeping bags had been drenched as well, Michael asked, “What are we going to do now?” Scott replied, “We’re going to suffer.” And they did. But it was a little thing compared to the suffering experienced intentionally and otherwise during the evolution of alpinism.

Learn to suffer.

Outlaw

BBG

5x 3-pos clean + 1x Jerk.  AHAP.

Strength – E2MOM alt for 3 sets each.

1a) One-Legged Deadlift x4.  This will be a new experience for most.  Start light… end light.

1b) TGU x6.  AHAP

Cond & CFV WOD

40x UB DUer buy-in (or 120x UB singles)

4RFT

200m SPRINT

4x C&J (any style) @175/115#

8x T2B

then… 40x Burpee cash-out

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150720 – Happy 17

Baby Fashion Queen

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Kid with an attitude

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Strange teenager

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Senior Lady Blue

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My little girl turned 17 this weekend.  Hippie bidet Savan.

Outlaw

BBG

3-Position Snatch (Pow pos, knee,  T&G).  AHAP.  Compare to last Monday.

Strength – E2MOM for 3 sets each.

1a) HBBS – 5x @75%, 4x @80%, 3x @85%.  Focus on moving the bar as fast as possible… even at the top.  If done correctly, the bar should float slightly off your shoulders.

1b) BNSGPP x5 – Begin w/ 70% of your 1RM snatch and work up to AHAP.

Cond

4RFT

400m run

15x Burpee Box-jumpovers.

Standard