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August 31, 2014 – Competition, Performance and Fitness

Recovery Day
A.
Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

B.
Nutrition Preparation
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

C.
Mental Restoration
* Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

  • Erlend Gjersdal

    One more try:

    My strict press has not increased since I started following the competiton blog (june 2nd – 13 weeks ago). Everything else has and that includes upper body pushing movements:

    Strict HSPU: 0 –> 4/5.
    Push press: +2,5 kgs
    Jerk: +5 kgs.

    I’ve been doing strict HSPU to plates in metcons, progresing to thinner plates over time. They have gotten a lot better. I should perhaps have kept doing L-seated presses (as was written), but once I had a couple sHSPU I figured more time spent upside-down would be more beneficial.

    Any advice on pressing would be greatly appreciated.

    TL;DR: Strict press not going up, can’t figure out why and looking for advice.

    • Robbie Crabtree

      First it seems like in 13 weeks you have improved on a bunch of pressing movements. Not everything will go up as quickly as we all like. Out of all the movements you listed you seem to have improved on the ones that matter the most for crossfit. Second I would say that Strict Press is the only movement you described that starts by initiating from the shoulders at the bottom of the movement. Strict HSPU you start at the top of the movement and get a bounce at the bottom, Push press is initiated with the dip drive in the legs, Jerk is also initiated with a dip drive in the legs. It could be the very beginning of the strict press is your sticking point and you need to figure out a way to initiate the press because once you get it going you seem to be improving overhead. Hopefully that makes sense and its really just a guess on my part.

      • Erlend Gjersdal

        Thank you. I sort of came to the same conclusion. I’m not entirely sure how to go about fixing it, in the context of this program, though.

        • Robbie Crabtree

          Trust the program. 13 weeks is a short time and yet you have improved virtually every pushing movement.

  • Filip Yang

    Did yesterday’s programme today:

    A: About 1,5 L-seated legless RCs per round, starting from a seated position on the floor on a (approx) 18ft rope.
    My knee is still injured from pistols at regionals. Anatomically I just can’t do them (LONG femurs + immobile ankles from soccer = bad combo), even with a lot of time spent on mobilising different areas. Kind of frustrating.

    B: Done in nanos, built to 145kg today.

    C: Burpees are probably my biggest weakness. First 4 rounds done with 10 reps and a clean, the rest done with between 6 and 8 reps and a clean. All cleans done with 120kg.

    D: Had to redeem myself on this one, and managed alright. Done in 15.20. Front squats with 102,5kg done in two sets and 145kg deadlifts done in 3 sets.

  • Jamie Clements

    Watched an awesome Mobilitly WOD regarding T-spine mobility for rowers and whilst the drill was quite time consuming, I felt pretty good afterwards. Definitely an area of mobility that I’ve struggled with and has compromised my progress in overhead movements so looking forward to having more sessions like this morning (:

  • Michael Anthony Talarico

    I hope there’s programming tomorrow even though it’s Labor Day!

  • Peter Vishion (North Central)

    Due to my poor performance this week I decided to do a benchmark I haven’t hit since starting Invictus Competition training…
    Linda – 2/11/13 (DL@ 275#)(bench@ 185#)(cleans@ 140#) nothing unbroken
    28:00

    Linda – Today (DL@ 285#)(bench@ 195#)(cleans@ 145#) all unbroken except bench.
    19:57

    Now that’s progress! A much needed confidence booster right there… Thanks CJ!

  • Brian Fogarty

    DId 8.29.2014 programming today. Posted on 8.29. Enjoy the long weekend, Invicti!

  • Courtney C

    Took Friday off due to travel, Saturday ran 5 miles- no gym access.
    Today:
    Legless rope climb/ weighted pistol work from yesterday
    Shoulder press emom: 70-125#(matched pr)
    Had access to rings and a bar after not the past few weeks, so worked on muscle ups and bar muscle ups- remember these being easier and smoother- have gained some weight during this cycle which have made these movements tougher… Anyone gain weight this cycle? My eating hasn’t changed, but at least it seems my lifts are going up

  • Chris Peelman

    A. 95/105/115/125/135/135

    B. 135 across (70%)

    C. Based off 375#, only got 1 rep on sets 6, 7, and 8

    D. 23:36 this was silly
    *had to scale to AbMat HSPU’s after 7 in round 2,
    And 155# after 2 in round 2

  • Lio

    Ran 21k today (half marathon)
    Time: 1:40:10

  • drew pollner

    Hsw practice 4×40′
    E3mom swim 100m… 5 round then technique practice

  • Paulo Tatad

    On a rest day, had to do a WOD for a weekend Throwdown.

    9-6-3
    HSPU
    Front Squat 155#
    Burpees

    2:00