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Old 04-06-2012, 08:14 AM   #3076
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Nice! A bunch of folks from the gym are going down to cheer for her. I hope she does well, she's been training like a fiend, and is looking better than last year, IMO - just stronger/more fluid in her moves.

And thanks for the advice, I was thinking the same thing, but wanted to make sure it wasn't me being a wuss
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Old 04-06-2012, 08:50 AM   #3077
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So Shana programmed Grace today. I did it in October with 105# on the bar, and finished in 3:33. Not sure if I should try for Rx with a longer time, or go to like 120# and keep the speed up. I really need to get my form on my C&J grooved, because when the weight gets heavy (my 1RM is 155), I tend not to get down under the bar to receive, and wind up leaning way back etc.

What do you guys think? Rx and slow(er) or lighter and fast?

lighter and faster in my opinion.


Quote:
Originally Posted by Neek View Post
Go in between. 115-120#. You get it under 4 minutes and do more next time. Shouldn't be a problem. I love Grace.

Oh and I'm gong to the SE regional to cheer on the CF Hardcore peeps (especially our team that one regionals last year) so I'll see Shana there.
i will be cheering at the NE regional since my coach will be there.
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Old 04-06-2012, 08:55 AM   #3078
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Nice! A bunch of folks from the gym are going down to cheer for her. I hope she does well, she's been training like a fiend, and is looking better than last year, IMO - just stronger/more fluid in her moves.
Hair color?
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Old 04-06-2012, 08:56 AM   #3079
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Blue or purple, it goes back and forth Honestly, I look for the shoulder tat when I'm watching. Or, at the end of a WOD, if she's done well, the little dance she always does is hilarious.
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Old 04-06-2012, 09:26 AM   #3080
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I could have sworn somebody mentioned an article about how performing a lift after running improves your lifting technique, but now I can't find it. Tell me I didn't make that up.
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Old 04-06-2012, 09:53 AM   #3081
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I could have sworn somebody mentioned an article about how performing a lift after running improves your lifting technique, but now I can't find it. Tell me I didn't make that up.
It should be in the last 5 pages.
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Old 04-06-2012, 10:10 AM   #3082
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No, you're not. I can back squat 250 3 times, but can OHS 115 on a good day. Like e11ys said, it's all about shoulder flexibility. If you cant move that bar back when you go down, you have no shot. Practice with the lighter weights.

I find that a workout like Nancy (5rft 15reps OHS, run 400m) help with it. For some reason, when you run, and then do a lift, you get better at the lift. This has been documented (Dan John talks about it in his book "Never Let Go" too).

I did this workout last week with 65#, and halfway through, was wishing I'd gone 75-80#, as I was able to get all 5 sets unbroken.
Yay I found the mention. Now DY, do you have any links I could read?
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Old 04-06-2012, 10:40 AM   #3083
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I find that a workout like Nancy (5rft 15reps OHS, run 400m) help with it. For some reason, when you run, and then do a lift, you get better at the lift. This has been documented (Dan John talks about it in his book "Never Let Go" too).
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I could have sworn somebody mentioned an article about how performing a lift after running improves your lifting technique, but now I can't find it. Tell me I didn't make that up.
Tada.
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Old 04-06-2012, 11:07 AM   #3084
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Yay I found the mention. Now DY, do you have any links I could read?
I read about it in the book "Never Let Go" by Dan John, which I recommend if you're interested in learning about simple, effective workouts.

It's called "The Litinov Workout" in the book, and is based on Sergey Litinov's success as a hammer thrower - who squatted 405#x8 at only 196lbs body weight.

Here's the chapter of the book, I found through google:

http://www.t-nation.com/free_online_...tvinov_workout

Quote:
Originally Posted by Dan John
The Litvinov Workout
by Dan John


An amazing thing happened in 1983. I went on a date. Okay, that was a joke, because everybody knows that during the 80s I was covered with black and blue marks from being touched with ten foot poles.

Actually, the World Championships of Track & Field began in Helsinki, and the list of winners is a "who's who" of the sport. You'd find the names of Carl Lewis, Mary Decker, Edwin Moses, and Sergei Bubka littered among the gold medal winners.

It was also the year of an important failure. John Powell, who'd led American discus throwing for a decade, failed to make the finals. Powell came away with two important lessons and inspired a generation to rethink training from his observations.


The Two Lessons

1. The discus trials were at nine in the morning. Powell had never trained – ever – to throw at nine in the morning. He thought he could just walk out and throw the qualifying distance.

He learned after the competition that it took him a lot of time in the morning to get the snap that he had in the mid-afternoon. This is a good lesson for a lot of us who take performance for granted in life and sports.

2. When Powell looked around to see how the rest of the world was training, he noticed that his training hadn't advanced much, if at all. He noted that the throwers from the rest of the world were leaner, faster, and more muscular.

Especially impressive was the young gold medal winner in the hammer, Sergey Litvinov. If any of you are interested in becoming leaner, faster, and more muscular, keep reading.


Sergey Litvinov

From Powell's observations of Litvinov, I put together some training ideas that completely reshaped my approach to training athletes and completely reshaped my athletes. It's such a simple training idea that you may discount it at first. Let's start by looking at what Sergey Litvinov was doing that awoke Powell's imagination.

It's truly a simple workout. Litvinov, a 5' 10", 196 pound hammer thrower, did the following training session:

Eight reps of front squats with 405 pounds, immediately followed by a 75-second 400-meter run. Repeat this little combination for a total of three times and go home, thank you. Let's just stop here and marvel at what Powell observed. A 196-pound man front squatted 405... eight times!

"Dan, do you have any advice for my quad development?"

"Dear reader: Front squat 405 eight times. I'll now debit your account for this expensive advice."

Moreover, Sergey racked the bar and ran 400 meters... then did this two more times.

After listening to Powell's story, I invented a workout combining front squats with running. Let's look at the basic workout: the "Litvinov."


The Litvinov Workout

Perform any "big" lift and then drop the bar (gently) and run. My charges and I have used the following lifts:

Cleans
Clean & Press
Clean & Jerk
Deadlift
Front Squat
Overhead Squat
Snatch

Any and all variations of snatches and swings with kettlebells and dumbbells.

Over time we discovered that the 400 was far too long a run for the needs of my athletes. But, if someone really desires a fat loss blast, by all means run the 400!

I found that strength athletes weighing in the mid-200 pound range just didn't recover very well from the full 400. Now, I have to ask myself: if the world champion weighs 196 and my chubby little body weighs 260, how does that extra 64 pounds help?

The devil is in the details with this workout. Back squats don't work because racking the weight and running away involve way too much care and planning. We also discovered that even our lightest racks were a hassle to pack up into the bed of a pickup truck and haul to a place where we could combine the lifting and running.

Also, I hated having my bar, weights, and rack outside in lousy weather collecting rainwater and mud. Plus I got tired of burning my hands on the hot plates in the summer sun.

Some lifts don't work very well either. Yes, we tried other lifts like military presses and one attempt with the bench press, but it seemed foolish – lots of work and set-up for not much of a return on the time and effort. The clean & jerk never seemed to work right either. The lift has to be simple and easy to push quickly with little mental effort. So, the best lifts are:

Front Squat

Overhead Squat (if you're good at them)

Snatch

Swings with kettlebells or dumbbells (But really knock up the reps; try doing more than thirty.)

The Litvisprint

Soon, the Litvinov became re-imagined as the "Litvisprint." As we played with lifts and distance, we found ourselves one day with a kettlebell and a hill. We soon discovered that the speed and intensity of the run had a bigger impact on the workout than the lift itself.

Kettlebell swings followed by a hill sprint of thirty yards or so seemed to leave the athlete burning oxygen for hours after the workout. Moreover, massive amounts of meat and analgesic liquids (beer) did little to revive the athletes.

Once again, the most obvious lesson of my coaching life has been reinforced: the more intense you can train, the better. Yep, you knew that. So did I. Why then don't we follow the rule?

A nice little spin-off benefit began to emerge from Litvisprints: if the athlete is learning a lift, very often the overhead squat, doing the sprint after the lift seems to speed the learning process. Why? I have two ideas:

1. When most people try to learn a new skill, they think too damn much. I'll try to show someone how to snatch or clean at a clinic and the questions just keep coming out:

"Where do I put my thumbs?"

(Um, near your fingers.)

"Where do I put my elbows?"

(Between the upper and lower arm.)

By making the new lift even more complex by adding sprints, the athlete stops with the questions and just does the movement. By magic, it looks "okay."

2. Moreover, they attempt perfection on the new skill the first time they try it. I've probably squatted near 100,000 reps and I still learn new things each time I read a Dave Tate article. Ain't gonna happen on the first set people. The challenge of sprinting seems to get the athlete to forget perfection and focus on completion.

There's a lot to be said for this workout:

One, you can bring one piece of equipment outside, or if you're lucky and have a gym with a nice area to sprint next to your weights, just get going. You'll get an unusually demanding workout with a minimum of mental effort.

Two, and this is the interesting part, as you finish the lift and "attempt" to sprint away, you'll instantly understand how well this workout will impact your overall conditioning. Usually, the first two steps feel like running in waist deep water as the legs send up this response: "Could someone please tell us what the hell is going on?"

Third, I contend that this combination is the single best crossover training idea ever from the weightroom to the sports arena. Athletes who do Litvisprints note the improvement on the field, track, and court within a few workouts. "Something" is different and performance improves.


Litvisleds

Not content with leaving well enough alone, I began experimenting a few years ago with "Litvisleds." There are some equipment issues here: beyond the bar or kettlebell or dumbbell and the need for an area to run, you'll also need a sled and a harness.


First, choose the lift you'll be performing before you start dragging the sled. I'd cut our list down to these simple moves:

Front Squats
Overhead Squats
Swings with kettlebell or dumbbell

The reason why you have to simplify is that you hook yourself up into the harness before you lift. You're hooked to the sled when you lift so you can drop the bar and sprint/drag away.

A caveat: lift to the side of the path of the sled. Obvious, yes, but more than a few people have started their sprint/drag and snagged the weights and got yanked back to the ground. It's funny to watch, but it may also really hurt you. I'll still laugh at you, but you will be hurt.

I have no idea how much you should load on the sled. I've found that hooking a 70 pound kettlebell so that it drags is about right for most people. The drag is nice, but don't overdo it like many who think that you need to pull a building. What's important isn't wallowing around like a pig in slop, but flying away like an athlete. So, less wallow, more speed.

I also encourage my athletes to go for about five seconds and not worry about distance. Otherwise, you lose the quality of effort almost immediately.


Summary

Litvinovs, Litvisprints, and Litvisleds are a very simple idea. The quality of effort is far more important than the quantity – a concept that'll be missed by many. Don't do 25 pound squats then hop on the treadmill for a four minute walk while watching Oprah and consider this "Litvinovs."

To summarize:

You may find this the "fastest" workout you've ever done. Don't be surprised if the workout seems too light or too easy at first. Judge the workout on the last set, not the first set.

1. Pick a lift you know. Hit eight good reps with it, then sprint away for five seconds. Rest and repeat this two more times.

2. Next time you try the workout, try another lift and maybe go a bit longer on the sprint.

3. Do this easy progression about twice a week. If you choose to make this your whole leg workout, you've "chosen wisely." If you're preparing for an athletic competition, try to see if this workout carries over to your field of play.

4. Don't measure rest periods the first few workouts. Let yourself recover fully. As the weights go up in the lift and the sprint gets around ten to twenty seconds, then try to zero in on three to five minute recoveries. You'll need it.

Oh, one final note. Four years later, at the 1987 World Championships in Rome, John Powell--noticeably leaner, faster and more muscular--took second place in the discus. He was 40 years old--ancient in track and field--and this accomplishment is still considered one of the most amazing feats in Track and Field history.


About the Author

Dan John is the former number one in the world in the Highland Games, ages 45-49, broke the American record in the Weight Pentathlon, holds numerous National Championships in weightlifting and throwing, and maintains a full-time free internet coaching site at http://danjohn.org/coach.
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Old 04-06-2012, 01:44 PM   #3085
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Thanks DY. Bought the book, interested in learning more.
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Old 04-06-2012, 11:19 PM   #3086
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Quote:
Originally Posted by Neek
Go in between. 115-120#. You get it under 4 minutes and do more next time. Shouldn't be a problem. I love Grace.

Oh and I'm gong to the SE regional to cheer on the CF Hardcore peeps (especially our team that one regionals last year) so I'll see Shana there.
Went 115# and finished in 4:28. I'm OK with that.
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Old 04-07-2012, 12:29 AM   #3087
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Can't wait for tomorrows workout, looks like fun:

21situps
15 pullups
9 thrusters
200 meter run

4 rds for time.
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Old 04-07-2012, 02:43 AM   #3088
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Had an easy work out today compared to Wednesdays. lol

Today:
<3 rounds for time>
50 Double unders
50 sit ups
Got a pretty slow 8:00min time

Wednesday:
TABATA KB swings-53lbs
TABATA row for calories.
75 KB swings and 51 calories was my score. Jesus Christ my back and ass hurt after this one. lol
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Old 04-07-2012, 02:48 AM   #3089
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What do you guys think?
Not letting the heels touch the ground on landing.
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Old 04-07-2012, 09:09 AM   #3090
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Originally Posted by coop119
Thanks DY. Bought the book, interested in learning more.
Just remember, he's a strength and Highland Games guy, not a CF guy, but it's funny how his stuff still winds up being like CF. Move heavy stuff, fast, and you'll be strong and fast.
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Old 04-13-2012, 09:02 AM   #3091
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partial Murph'd today.. was aiming for full murph but it turned into 80 pullup/160 pushups/ 240 air squats I had finished by the :50 cutoff and then I finished out the run.

6 months ago my first crossfit WOD was unfortunately Murph.. I attempted half murph with bands and didn't come close. Big improvments and I'm sure if I can get my pushups to happen easier I'll finish it under time next go.
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Old 04-13-2012, 09:08 AM   #3092
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partial Murph'd today.. was aiming for full murph but it turned into 80 pullup/160 pushups/ 240 air squats I had finished by the :50 cutoff and then I finished out the run.

6 months ago my first crossfit WOD was unfortunately Murph.. I attempted half murph with bands and didn't come close. Big improvments and I'm sure if I can get my pushups to happen easier I'll finish it under time next go.
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Old 04-17-2012, 08:34 AM   #3093
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Thanks DY. Bought the book, interested in learning more.
One thing I read in that book AFTER I posted all that, was he recommendation that you take 1 day off per week, but not consider it a day off, as you use the time to prep all your meals. I was kinda because I already do that on Mondays - I cook 4 chicken breasts for my lunches all week, bake bacon for breakfasts, cut and wash fruit, and hard boil eggs. Makes taking lunch every day, and eating right, very easy.
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Old 04-17-2012, 09:38 AM   #3094
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One thing I read in that book AFTER I posted all that, was he recommendation that you take 1 day off per week, but not consider it a day off, as you use the time to prep all your meals. I was kinda because I already do that on Mondays - I cook 4 chicken breasts for my lunches all week, bake bacon for breakfasts, cut and wash fruit, and hard boil eggs. Makes taking lunch every day, and eating right, very easy.
that's my Sunday. every Sunday i cook breakfast for the entire week and then do a lot of prep work for the lunches.

today's workout was great:

400 meter run then 3 rounds of:

2 muscle up (i did 6 chest to bar pullups and 6 dips instead since i can't MU just yet)
4 HSPU
8 Toes to Bar
12 24" box jumps

then finish with a 400 meter run.
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Old 04-17-2012, 12:21 PM   #3095
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Curious, what do you precook for breakfast? I precook most of my lunches..rotating thru a few bulk recipes...but the go to is definitely chicken breast, boiled eggs and spinach.
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Old 04-17-2012, 12:30 PM   #3096
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Curious, what do you precook for breakfast? I precook most of my lunches..rotating thru a few bulk recipes...but the go to is definitely chicken breast, boiled eggs and spinach.
if i am lazy, it will be just hard boiled eggs for the week. if i feel like taking 5 minutes of my day, it will be a frittata which is pretty much 12 or so eggs and with tons of veggies (peppers, mushrooms, onions, jalapenos, broccoli and anything else i feel like throwing in there). then i pack a big box of berries which i will then use for the entire week.

now every morning all i have to do is cook 2-3 slices of bacon and enjoy it with my berries and my eggs.
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Old 04-18-2012, 08:38 AM   #3097
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Curious, what do you precook for breakfast? I precook most of my lunches..rotating thru a few bulk recipes...but the go to is definitely chicken breast, boiled eggs and spinach.
I bake a pound of bacon on Monday, and just nuke a few slices every morning when I cook my eggs. Though, I have been wanting to try those egg cups; line the muffin holes of a muffin pan with bacon, crack egg into cup, bake. Gotta find the time though.
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Old 04-18-2012, 09:24 AM   #3098
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i thought about pre cooking the bacon but it just never tastes as good as cooking it right before you eat it
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Old 04-18-2012, 09:59 AM   #3099
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I don't do eggs, unless they are crazy scrambled with sausage and hot sauce.

For breakfast, it may not be super healthy but I do a banana, a Nature Valley protein bar, some almonds, and water. Then I follow it up mid-morning with more protein (mixed with water).

Lunches...there's my big downfall. I don't eat unhealthy overall, but I do need to start bringing more healthy options over sandwiches, etc.
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Old 04-18-2012, 10:06 AM   #3100
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I don't do eggs, unless they are crazy scrambled with sausage and hot sauce.

For breakfast, it may not be super healthy but I do a banana, a Nature Valley protein bar, some almonds, and water. Then I follow it up mid-morning with more protein (mixed with water).

Lunches...there's my big downfall. I don't eat unhealthy overall, but I do need to start bringing more healthy options over sandwiches, etc.
i used to do sandwiches almost every day at work since it was most people here do and it was easy. now i only eat food from home which to be honest, is much easier and MUCH cheaper. a piece of fish or chicken or even steak with a good amount of veggies takes minutes to make and is actually a lot cheaper since you buy in bulk. to be honest, while i would love to only do grass fed beef, i tend to buy whatever is on sale at BJ's or Costco.
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