It’s been interesting to watch all the guys over the last couple of week hit up the new programming…
Some guys are beating the crap out of themselves, rocking up to back to back ass kickings and then wondering why they’re getting sick or their performances are going downhill…
Take some time to figure out what’s working and what’s not and then work on fixing it.
I was able to coach Johnny M this morning through today’s workout: 12 min AMRAP – front squats, swing and double-unders. His front squats and swings were great but when he got to the double-unders, the most he could string together was 2.
His body position was way too rigid (great for a 1RM deadlift but not so good for 30 double-unders in a row) and if I had of let him do his thing he would have been down to singles before his 15th rep in the first round…
We’ve hassled you guys before on not doing the ‘salmon’ eg. that super tight thrashing /faster is better/seizure thing some people do. We’d prefer to see you in a braced, yet relaxed and open position, smooth flow – ready to do 50 in a row. We ask you to do that. But 3-2-1 go and you revert back to the ‘thrashing salmon’?!
When you train, how many of you actually pause or slowdown mid workout, to workout ‘why’ something isn’t working? I mean, you keep hitting yourself with the rope (so obviously, something’s not working) but then you go on and do it again – why? You tell us how you hate double-unders because you ‘can’t’ do them but have you ever stopped and figured out why you can’t do them? It’s a skill – Perhaps you could learn it?
It’s an analogy, but a lot of guys come into the gym and throw themselves at a wall every single session. The WODs up on the board and you’ve come to kick arse. You want to get the best time. Move the heaviest load. Get the most reps. You want to do it RX’d and 3-2-1 go: you start thrashing about like a salmon again?! For what? The glory (of being a salmon)?
It’s not just double unders either. We do snatch practice. You’re moving well on an unloaded bar, 30kg, then 40kg. You think you’re the business and go for 50 kegs and everything goes to crap. Everything we ever told you about speed, flow and positioning goes out the window. Something that resembles a dirty, monstered muscle-snatch to OH squat occurs – but you don’t care – that dude over there just snatched 45kg and you pipped him by 5 – you’re the business!
Every day you train provides you with an opportunity to be better then you were yesterday. In order to be better you’re going to have to learn something new. How can you move better? Develop a better mindset? It’s not just about lifting more weight it’s about learning some small tweak or tip that makes you move better and learning means you’ll need to pay attention. Are you listening to your body and your thoughts. If something’s not working are you taking the time to figure out why or are you just forging ahead mindlessly like a bull in a china shop?
If you’re moving efficiently, things will feel effortless. If you’re not, things will feel forced and uncoordinated. Learn to move efficiently by taking some time every now and then to listen to what the coaches are saying. Forget about the clock for a second and start listening to your body. Did the movement feel forced? If it did then you aren’t doing it right. Did it feel easy? Yeah – well then you might be onto something…
Use every session at Adapt to better your technique, better your mindset and learn something new about the movements and/or yourself. Train with the mindset that you’re gonna be a beast (who moves like Chris Spealler or Donny Shankle) in 10 years time – not tomorrow or next week. Leave your ego at the door.
When to “Hulk Smash”
Save your ‘smash sessions’ for the competitions. Save it for Smash Clash. Save it for the Open. Save it for a benchmark WOD. Train today to build your capacity (slowly) and train today to perfect your technique. Slow down little buddy and work out why something works or doesn’t. If you only ever train like a bull at a gate (every session) when will you take the time to learn?
Ask yourself: “What did I learn at the gym today?” or did you just come in, shut your eyes, run head first into a brick wall and get cleaned up again? Be smarter than that. In the great words of Kenny Rogers: “You gotta know when to hold em, Know when to fold em, Know when to run…” Train smart people.
Every day’s a chance to learn from your mistakes. Improve your technique and enjoy the process of training. Listen to the coaches. Listen to your body. Enjoy the opportunity to learn something new. Enjoy the camaraderie of training with your mates and shift out of the mindset that you need to beat them every day and save that for a legit competition.
A: Front squat 3RM
B: 12 min AMRAP:
- 10 front squats 60/40kg
- 20 swings 24/16kg
- 30 double unders
Post loads and rounds to comments.