EAST BAY WOD- 2/22/10- PAPER GRINDER

This one is a destroyer; this post is more of purposes of documentation rather than recommendation. This is the result of a weeks worth of work on semiotic analysis, ideology and Marx. Huah, liberal education!!!!

Spin Bike:

1 min on 30 sec recovery x 20

then:

C2:

one round TABATA

then:

Pull up

+

dip

1-6 x 3

then:

5 x power clean @ 135#

5 x L-Pull up

5 rounds for time 

rest 2 min and repeat 

then:

Pull up

+

dip

1-6 x 3

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WOD 2-24-10: TO MAINTAIN AND PROTECT

An easy way to hold onto all of the strength and power you worked hard to develop during your functional training this winter. Hit this progression one time per week and follow the protocol, no more than specified (listen up Cause for Alarm). One heavy set of each movement will allow you to hold onto strength and power without destroying you to a degree that you can't complete your other training (on the bike, on foot, whatever) for the week. Multiplanar to the max, ultra badass. My weights in parentheses below (in pounds).

DURATION: About 30 minutes for WOD, 15 for warmup (do the warmup).

W/U:
Foam Roll x 10 strokes each large muscle group, more as needed to break up knots in tissue
Fire Hydrants x 5 each leg/both directions
Mule Kick x 5 each leg
Leg Swings Parallel to Wall (x 5 per leg)
Leg Swings Perpendicular to Wall (x5 per leg)
Wall slides (x 5, front and back)

WOD:
Following 1 set x 5 reps as heavy as possible
Snatch (45/just bar--just want to preserve motor engram for this lift)
Deadlift (285, 285, 235, 235, 235)
Front Squat (135)
Push Press (115)
SL deadlift (75 single dumbbell, single arm)
Overhead KB swing (55)
Weighted pull-up (20)
Weighted push-up (45)
Dips (no weight)
Lunge complex (single 75 dumbbell)
Bus driver (75)

www.andrewvontz.com
www.drillit.tv
@vontz

WORK TO FAIL: Reflections on Form From EMP

Following up on my ruminations on timed WOD's with Oly lifts, EMP (www.humanpoweredtransport.net) shares his thoughts on form, mindfulness, and the temptation of going too far. Got this from him and kept it in mind during my WOD yesterday (post to follow) which involved weighted push-ups and pull-ups. And during which I was tempted to go even when I knew I should stop (for the record, I stopped when I should have. But the temptation's always there. Hard to de-program that 'more is better' mindset, but crucial if you want to tune in to what your body is telling you and get the most from your training. Your body knows effort, not reps and sets.).

Per EMP:
Work to fail. Meaning: do it perfect until you can't, but then STOP. 

For instance - yesterday's wod - box jumps and finger pocket pull ups.  the reps went like this-

box - 20 jumps, rest approx. 20 sec, 30 jumps, rest approx 20 sec, 20 jumps, rest approx 10 sec, 15 jumps, rest 10, 15 jumps, rest 10. Somewhere around the end of the 2nd to last round of 15, I blew one. Shoulda stopped maybe, but caught breath and form to finish.

Pull ups were harder to hold form. There's 2 off-level climbing blobs hanging from paracord under the rafters I use for pull-ups. They have 5 progressively shallower finger holds, starting with the sloped top, then one you can jam all four fingers into fairly far and so on. So from first true finger hold position, knees tucked under (air squat/knees to elbow), chest proud, slow pulls to chin above knuckles: I'd do 5. Then rest about a minute. Then 5. Then rest another minute, or two. So each 5 was really pretty recovered at the start. But by set 4, on pull 19 I was shaking and barely got the nose over the knucks. So I pulled one more and DIDN'T do a 5th set. Did I want 25? Yeah, but I got 20, the right way.

In short, agree on avoiding the bad form thing, but sometimes when you're going for some insane set, the obsession becomes with that number - 'I'm gonna get to 100, I'm gonna do it for 10 min.' or whatever it is - and then form's out the window on #80 but the obession and mania to get to 100 forces thru, even though the form on the last 20 is absolute worthless shit and could in fact hurt you.

www.andrewvontz.com
www.drillit.tv
@vontz