Clean and Jerk
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Outdoor adventurer who ventured into Crossfit to get back into shape and improve my ability to participate in other sports.
All around fitness guy who got into Crossfit to keep in shape and keep Rob honest. . .
A Major in the USAF, another friend of Rob, and another person whom Rob tries to keep up with!
Crossfit: The sport of sport. Functional Fitness. A kick in the backside of traditional training (and the participants). This is a record of our exploits. . .
Rob
Outdoor adventurer who ventured into Crossfit to get back into shape and improve my ability to participate in other sports.
Alan
All around fitness guy who got into Crossfit to keep in shape and keep Rob honest. . .
Paul
A Major in the USAF, another friend of Rob, and another person whom Rob tries to keep up with!
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5 comments:
135-155-165-185-195-205 (missed on jerk) - 175 (jerk technique work)
Solid, full squat cleans on each rep. Not getting good technique on the jerks--push press in reality. Did some work on jerk technique at 175 until my shoulder was exhausted.
2nd day of zone-like diet, body weight 245#.
Before I went on vacation, I was 238#.
Before I went to Afghanistan, I was 258#.
After yesterday's disgusting performance, I read all I could find on POSE running. This evening I tried out some of the things on the treadmill. Basically, I focused on leaning a bit forward at the hips ("falling"), pulling my feet off of the ground rather than pushing off when I step, landing on the balls of my feet with my feet under me rather than landing on my heels out in front of me, and keeping a high cadence. I found a few things interesting by doing 1min repeats, starting at a 10min mile and moving in 30sec increments to a 7min mile.
1) The slower pace with slower cadence was actually more uncomfortable on my legs than the higher cadence.
2) The cadence difference between each 30sec increment was not that great. My left foot hit about 72x/min at 10min pace, and 90x/min at a 7min pace.
3) The overall leg-pain was significantly reduced vice my normal fat-boy-shuffle style of running.
4) The limiting factor seemed to be my breathing at the higher speeds. Normally, it's my leg pain.
I think I'll keep trying this. It seems to hold potential.
Sweet POSE experiment. A "good" cadence for running is actually 90-120 steps per minute. I have a little cadence gizmo meant for swimming that beeps but I find it tough for the same reason as you-breathing gets worse as the pace goes up. Something to do with efficiently moving a lot of mass. Keep up with the good work and we'll follow along.
135, 145, 155, 165, 175, 180, 185
135-135-145-155-165-170-175 then some 135 pound technique work
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