Tag Archives: technique work

That Nervous Feeling!

DAILY MOTIVATION

“Thinking something does not make it true. Wanting something does not make it real.” – Michelle Hodkin

It’s not enough the act the part, you have to live it, breathe it, eat, sleep, and drink it, immerse yourself in it, DO IT!

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My experiences thus far with 14.1:

RPM 2.0 Rope, my weapon of choice to defeat my current goat!

RPM 2.0 Rope, my weapon of choice to defeat my current goat!

As you know, I have been taking the past three or four days off training in an attempt to allow my body to get some much needed rest and recovery. This has given me a chance to catch up on some projects that I’m working on outside of training and prepping for this coming competition season. It has also given me the opportunity to focus more on my coaching. For the past two days I’ve spent a fair amount of time at JBLM CrossFit judging our athletes in their attempts at the 14.1 Open WOD. This was a fantastic experience as I was able to watch our athletes, ranging from beginners to regional competitors, giving it their all in 14.1! Good on all of you, as you are truly embodying the spirit of CrossFit! A quick example of this (without mentioning any names) was one athlete I judged who could not effectively string together double unders. This athlete struggled over and over again to complete double unders and was able to only do one or two at a time and only achieving that after a series of singles and misses. Despite their shortcoming with this exercise, this athlete never gave up! They pressed on and were able to get through a full round of double unders and snatches and begin another round of double unders! When it was all said and done this athlete was smoked just as much as someone who completed 400+ reps, because no matter what the result both gave it ALL THEY HAD! Thats what its all about!

So this brings me to the title of this post. That Nervous Feeling! You know the feeling; we’ve all had it. The event is rapidly approaching and you have prepared as much as you can, but are you ready? You’re feeling that combination of excitement, fear, stress, and nerves keeping you on edge, but will hopefully not overwhelm you when it comes time to perform. Quite the opposite in fact, you’re hoping that it will enhance your execution by keeping you focused mentally and driven physically to do the best you’re capable of at that time. That’s what I mean by “That Nervous Feeling” and that’s what I’m experiencing right now.

Don’t get me wrong, I have no delusions that I’m anywhere NEAR a regional competitor. The fact remains that I have yet to achieve double unders to a level where I am confident that I will be able to complete a round of them. Even knowing that I am not competitive for advancement I’m still on edge about competing with myself. I want to be able to link double unders and fly through this workout! I guess what’s getting to me most is that I take pride in the level of discipline I try to display in my training and every day life. Hell, I named my blog after it! Despite this being something of my mantra in life I do not feel like I’ve lived up to my words and my personal expectations as far as preparation and focus. Oh well, it’s not like I can’t do double unders period. I’ve been able to find a nice little pattern I can sustain of single under, single under, double under, single under single under, double under, and so on… Hopefully this will allow me to get through two full rounds and 10 double unders (thats 100 reps) which is my goal!

CrossFit Endurance Seminar:

Bring it!

Bring it!

One of the big events that I have coming up is the CrossFit Endurance Seminar on March 15-16 at CrossFit Meridian in Meridian, ID! I’ve been looking forward to taking this seminar for months and am counting the days (literally) until I take the trip to Boise! If you have never taken a CrossFit seminar before and you are interested in becoming a better athlete or coach in one of their specific realms I highly suggest looking into it. I have only taken the Level 1 Seminar, but was extraordinarily impressed with the level of thoroughness and professionalism exhibited by the CrossFit coaching team that taught it. All aspects of training from theory to practice, technique and execution, recovery and nutrition were covered in detail providing a challenging but informative weekend. If my experience at the Level 1 Seminar is any indication the Endurance Seminar should be a wealth of knowledge, information, and valuable experience! To maximize my experience, I’m going to be hard at work studying the course materials and working on the suggested movements, techniques, and mobility WODs suggested in my pre-seminar packet. Thus far, I have worked on some of the mobility pieces which come from none other than the Supple Leopard himself! All I can say is the man is both wonderful and terrible at the same time. (If you’ve ever done any of his Mobility WODs you know exactly what I’m talking about!)

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For those of you planning on hitting it hard, here is….

TODAY’S CROSSFIT ENDURANCE WOD

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Feeling the Itch!

Rock Candy Mountain in Olympia. Just for the hell of it!

Rock Candy Mountain in Olympia. Just for the hell of it!

Taking another off day and literally having to force thoughts of training out of my mind… Especially after the release of 14.1 and watching Fisher and Hendren go head-to-head! Overall though I will say that I’m feeling stronger. Every night before bed I’ve been taking 10mg of melatonin and a serving of Progenex Cocoon, and also turned the temperature in my room down to 68 degrees and my sleep has been great! This good rest coupled with the fact that I’m still eating like I’m training has lead me to feel strong, solid, and ready to go! Looking to do some light technique work and crush 14.1 on Monday morning!

Check out this video by Barbell Shrugged featuring Brian MacKenzie and Athlete Cell as they breakdown and strategize for 14.1!

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DAILY MOTIVATION

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I love the Progenex commercials (and their products!) Simple, motivating, cool. And this one featuring Sam Briggs is my favorite! Watch them, get inspired, then go train. And take your Cocoon!

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CROSSFIT ENDURANCE WOD

Looks hardcore, don’t leave anything on the table with this one!

Short Interval Swimming

Aja Barto, CF athlete, keep your eyes on him in 2014!

Aja Barto, CF athlete, keep your eyes on him in 2014!

Behemoth CrossFit home of Aja Barto. A great looking box! For those of you near Cypress, TX check it out!

Aja Barto’s CF Games Page

Daily Motivation:

“To share your weakness is to make yourself vulnerable; to make yourself vulnerable is to show your strength.” – Criss Jami

The shear amount of wisdom packed into this quote is mind boggling! Read it, understand it, absorb it, live it!

Today’s CF Endurance

MORNING SESSION

Warm-up:

  • Stretching with PVC
  • 500m row
  • 50yds, 100yds, 150yds free
  • 150yds kicking x 2

Swimming:

  • 75yd intervals resting :60s until form/pace dissipate.
  1. 1:14
  2. 1:16
  3. 1:16
  4. 1:15
  5. 1:15
  6. 1:16
  7. 1:19
  8. 1:21

Core:

  • Ring plank 3 x TF
  1. :49s
  2. :40s
  3. :43s

Technique Work:

  • Double unders.

Feeling great in the pool; today’s workout of short interval (75yd) iterations was fantastic! More or less, I consider the 75yds distance as a sprint and treated this morning’s session as such a workout. As I mentioned yesterday, I am trying to work on my form in regards to rotation and elongation of my reach. With this in mind, I focused my warm-up on being slow, steady and targeting on these technique points. Then, instead of just charging into the sprint workout and splashing around for the next 30 minutes I stopped and put some thought into it. Attempting to draw the connection between my technique work and the sprint workout I intentionally focused on my form more than my speed. Simply put, I thought about obtaining the rotation and reach and just doing the motions faster. Lo and behold my times improved, I FELT faster and smoother, and the swimming was slightly less fatiguing! Let’s keep this up!

Double under technique practice was not good. #enoughsaid

AFTERNOON SESSION

REST AND RECOVERY!

Tempo Bike

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Luke McKenzie, Austrailian Triathlete with an impressive resume! Read more about him on the link below.

IMMcKenzie

Luke McKenzie’s Web Site

Today’s CF Endurance

To keep up your motivation (and mine!) I’m going to start posting a daily quote with each training log entry. Frequently, I find inspiration in the words of others who have gone through diversity or have specific insights and thought provoking ideas, hope they help you as much as they help me! Since my blog is called Strength Through Discipline I think this one is appropriate to kick things off!

“With self-discipline most anything is possible.” -Theodore Roosevelt

MORNING SESSION

Warm-up:

  • 25 jumping jacks x3
  • 10 Front/back, left/right leg swings
  • 10 Ankle rotations
  • Pistol squat holds x3

Biking:

  • 35M Tempo ride at 85% of 30M TT pace.
  1. 25M Tempo ride. Time:1:44:46.

So the Rx’d workout was a 35M tempo ride and I completed a 25M ride instead. As I have mentioned in a previous post, I am still conditioning my body to get back up to the higher training volumes. This is being accomplished by adding smaller volume increments to my tempo and TT sessions. My last tempo biking session (and longest to date) was 20M. Therefore, I decided to up it by 25% and go for 25M. I am happy with the results as I feel I got in a really solid ride burning 880 calories and extending my volume slightly. In addition, I’m starting to feel a little bit of joint and muscle pain predominantly in the knee, ankle, and calf of my right leg so not going for the full 35M was most likely a good idea on multiple fronts!

Be smart about your training and listen to your body.

AFTERNOON SESSION

REST!

Long Interval Swim, Focus on Pacing

Dan Hugo, XTERRA pro triathlete. To find out more about Dan and his accomplishments check out his website!

Dan Hugo, XTERRA pro triathlete. To find out more about Dan and his accomplishments check out his website!

Today’s CF Endurance

Nothing fancy today. Just a long interval swim and resting in the afternoon. I’m feeling pretty good this morning though so I may sneak in a little fundamentals and technique work at the box this afternoon!

MORNING SESSION

Warm-up:

  • Stretching with PVC
  • Pistol squat holds
  • 500m Row
  • 50yd, 100yd, 150yd easy free

Swimming:

  • 250yd intervals resting 1:1 until form/pace dissipates. Completed four iterations.
  1. 5:17
  2. 5:34
  3. 5:27
  4. 5:31

Disappointing day at the pool, as my interval times were much slower than anticipated. This could be due to too much focus on pacing instead of putting in more effort and the fact that I’m just a little worn out due to this week’s training volume. Also, there was a mass exercise session going on in the lanes next to me involving about 30 people running laps in the pool. As a result of this there was a noticeable current in the pool that either slowed me down, sped me up, or pushed me sideways.

On the subject of rest and recovery I know I need to do more of both. My performance all around is starting to plateau despite the amount of work I’m completing and the effort I’m putting into my nutrition. In the coming weeks I’m going to focus on getting at least eight hours of sleep a night (currently getting six to seven hours) and taking melatonin and Progenex Cocoon prior to sleep. Hopefully this will bring me back around to the progress I’ve been making in the past two months!

AFTERNOON SESSION

REST!