Alarm goes off at 4:45am. Why am I doing this again? I look at my phone and instantly start to think of excuses I could come up with to get out of getting out of bed and back out of the session. I got out of bed,took bruin out to do his thing then met Thom outside my building to head over to the track at Catholic Memorial high school where we met Power.
Thom had suggested a few days ago that we do 10x100m sprints. I actually liked the sound of that but I decided to add a little something to it to make it harder.
I bought a sled a few weeks back and apart from using it a couple of times with one of my private clients, it has pretty much become the thing I tie my dog up to.
We loaded the sled to 200lbs and said that we would drag it the length of the football field x10.
We alternated back and forth so we each got roughly a 3 min break or so between efforts.
This was BRUTAL! I REALLY underestimated how hard it was going to be. I was literally on my knees dry heaving after the first attempt. I knew right after the first one that doing 10 of them was going to be unrealistic but I managed to keep myself in the moment and just kept telling myself that I only had to do 1 more not 8 or 7 as we went on.
By my 4th one it was evident that we were not going to do 10. The first one I managed to almost run the whole way but each subsequent one turned into running maybe half the field then getting progressively slower and slower. We called it at 5.
In some ways in my head I am like “I said I would do 10 so I need to do 10” but the reality is that I underestimated how difficult it would be and we made the decision in the moment. Once the intensity drops I think is a good time to call it. There would have been no point in staying and end up walking the final 5 just for the sake of being stubborn, unless we were doing it specifically for mental toughness, then I could see some benefit.
rest 8 hours
I just signed up to do a Kettlebell Certification in a couple of weeks. I already have a kettlebell cert but I always view attending these events as being extremely valuable. I like to get as many different perspectives as possible in every aspect of training as I can. I don’t think I will ever be satisfied with my level of knowledge about anything the same as I will never be satisfied with my fitness level.
Thats not to say I am not happy with both, I just have a hunger to always have more.
Anyways the certification requires that you perform a physical test to show that you are both proficient with the movements they teach you as well as in good shape.
Personally I like that there is a test that you must perform. I don’t like when I go to a certification and I pay very close attention the whole weekend and the guy next to me who doesn’t care at all walks away with the same thing as myself.
Along the same lines of nothing worth having comes easy, I think that a certification that you earn is much more valued.
wow I am rambling today.
I played around with the test movements.
100 Hand to Hand Swings @44lbs – tiring but pretty easy
2mins Clean + Press each arm @ 44lbs (4min set) – min 8rpm, 32 reps total.
This was pretty tiring but I managed to do 17 reps on my right in the 2 mins and 18 on my left
30 Snatches each arm @ 44lbs – this was very challenging, not sure on the standard they will have but I will struggle.
I added in a 5×5 bar dips @35lbs after words just for a little added strength work.
I’m reading through the Kettlebell manuel at the moment and there are some very interesting concepts in it. First of all Kettlebell training is its own sport. A lot of it revolves around strength endurance. In competition people will do 10min sets straight through for max reps. Personally I think it is very boring to watch but the concept of pacing and hitting a certain number of reps per min and force exertion is all stuff I think can be applied back to CrossFit.
As I educate myself more on the topic everyone at Craic will no doubt benefit from it as I try to share everything I learn with anyone willing to listen.