Crossfit Linchpin - D56
Main - Helen
3 rounds:
400m run
21 KB Swings (American), 24kg
12 Pull-ups
12:45 - 500m row/7 strict pull-ups
Accessory 1
3 rounds for quality:
7-10 Turkish Get-ups (L)
7-10 Turkish Get-ups (R)
5,3,3,1 (per side)
Accessory 2
Chin-ups: 3x9 (3' rest)
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It was a bad training day after a while. I've been good with my diet since the beginning of the year, but fell of the wagon a bit this weekend. I blame my Lebanese neighbour who makes incredible food and just leaves it outside the door. Saturday was falafels and Sunday was a pizza. I just couldn't control myself. I woke up feeling terrible which is actually pretty nice. It just shows me how important diet is. I just slogged through modifield Helen. Swings were 21, 13+8, 7+7+7. Pull ups were 3+2+2, 3+2+2, singles. Max HR 184, just no WIM today. Grip destroyed. Helen is one of the more well designed metcons. It is so much tougher than it looks and always gets me. You'll only know if you try it. Everything is short enough that you just have to go unbroken and fast on the run. There is just no respite.
Turkish get-ups were added to the program after my suggestion to Pat, so that's pretty cool. The accessories always have a bunch of options. Today's accessory 1 was to pick between Overhead Carry/Wall Walks/Handstand Hold/Handstand Walk Practice/Turkish Get-ups. I naturally had to go with TGU. 7-10 per side is pretty nuts though, and I don't have a light enough kettlebell to do that. So I just scaled the reps down. I think 3 per side with the 16 should be good for no form breakdown. I need to remember to lock out my arms and pack my shoulders. The last round of 1 was just to check my form with a video.
I wanted to skip chin-ups because I wasn't feeling it and because I replaced pull-ups with strict pull-ups in Helen. But today was so **** that I wanted to do them. I never could do more than 2 chin-ups ever without elbow pain, so a pretty easy 3x9 is nice. They actually feel easier than pull-ups at the moment.
Tomorrow is a heavy day and potentially a chance for a clean PR, so good food today and back at it tomorrow.
Quote:
Originally Posted by feel wrath
just watched the vids on my desktop.
congrats again on the press PR - it looks pretty good.
push press is ok but you could still be a lot quicker/more violent on the dip and drive
push jerk really looks totally off. tbh, it isn't a push jerk. it's a push press with a weird knee dip
not nearly enough speed and explosion on the dip and drive and then you're not dropping underneath the bar at all. the reason we should be able to lift more weight with the push jerk is that the bar shouldn't need to move as far because we drop underneath it. But you're catching the bar in basically the same position as you're finishing your push press.
it's a movement to generate power and you're just not moving with anything like the speed you should be.
I'm sure your coach pointed that out too and he/she will have their own remedies but I reckon you should be warming up with the bar doing push jerks and just focus on dropping as far as you can...almost Snatch balance style, to get your body used to the movement.
Thanks a ton for the feedback. I agree with everything really, push press needs more legs and my push jerk just looks weird. My coach gave me 3 main tips -
1. Don't grip the bar so hard for PP and PJ.
2. Sit down like a front squat. My knees are going way too far forward. So I need to sit back more.
3. My weight is going forward on the way up. My heels are off the ground before I'm fully extended.
3 is the most important. I did a few in the mirror with my weight evenly balanced and it feels so much more powerful.
I also owe xuk an apology. When I was weightlifting on my own earlier and trying to figure it out, my quick fix for not jumping forward was totally wrong. He called me out on it and I didn't listen to him. My coach said exactly what he said (delay the 2nd pull). My quick fix (sit back more) also got me in a terrible starting position. Lesson - WL is just too technical for me to figure out on my own at this stage.
Last edited by arjun13; 01-25-2021 at 07:43 AM.