Insights from a lazy mind…

”It is one thing to scratch the surface, it is entirely another to develop an insight.”

11am, WOD Part 1

A. Snatch, in 15 min establish 1RM:
43kg/1, 52/1, 61/F(!), Power Snatch: 61/1, 66/1, 70/1, 75/F

B. Clean & Jerk, in 10 min establish 1RM:
75kg/1, 84/1, 93/1, 102/1, 107/F

Rest 3h

3.15pm, WOD Part 2

C. 3 Rounds of ”Hammer”, with 60 kg

• 5 Power Cleans
• 10 Front Squats
• 5 Push Jerks
• 20 Pull Ups
  90s Rest

Times: 1’08min, 1’07, 1’47

OK, shoulders are stiff and sore and lower back is giving me problems, but that’s still no excuse for how bad I’m lifting right now. Feeling quite clueless to what is missing, but actually have a good plan (I hope) when it comes to do something about it. See ”The Plan” further down!

The second thing I realized today is that it is time to stop cherry picking and do something about my lazy attitude towards my conditioning. Today I had planned a wod that should suit me, ”Hammer”, got pissed at the bad lifting in the morning and totally lost motivation to do it. Decided to stop being a crybaby and set up the bar, did literally 20 Double Unders, three reps of each of the lifts and five pullups as a warm up and then started the clock.
After two rounds I realized there was no way I was gonna finish in time to eat my prepared eggs and have a shower before the class, so I cut it short.
Frankly, I know it sucks to hear me whine but I must point it out to my self: I’m a coward!
I knew this was gonna hurt, I didn’t have the energy to warm up and instead I subconsciously dragged it out til the last minute so I somewhere in the back of my head would have an excuse…

That said, I’m happy with the speed in the first two rounds, did a lot of pulling movements Tues & Wed so not surprised Pull Ups was the breaking point in round 3.

Two last insights before I move on to The Plan. One: I have the wrong focus in my OL positioning program. I’m trying to move as much weight as possible instead of working on the technique. This leaves me injury prone and don’t help my lifting at all. Two: I need to pay more focus on mobility. I do my morning stretching program almost every day, (which is the only reason I can walk on two limbs), but when it comes to the good stuff from the Mob-WOD I do the same stuff all the time, some lazy couch stretch and then pull a band in some direction. Needless to say that doesn’t do much for my sore spots.

So here we go, The Plan:

1. OL Positioning will be run like now, but OTM. More speed and less weight.. Depending on lift @ 50-80% of Current 1RM at the most, (except pulls that I like heavy).
2. OL Pos will be like a ”warm up” then I will do one Strength exercise as a 1-5RM.
3. Conditioning will be programmed at least two weeks in advance, and NOT changed on the day. Stick to the program since it will focus on goats.
4. Be more efficient with your time! No more wazzapping during warm ups.
   Part 1 schedule:
   - Mobility 10 min
   - Dynamic Warm Up 15 min
   - OL Pos 10-15 min
   - Strength 10-15 min
5. Part 2 Schedule:
   - Foam/Painball roll any stiff areas
   - 15 min Specific warm up.
   - Conditioning 20-40 min w assistance exc.

Feedback on that???

So, now it’s in print: Make it happen! Tired of half ass results due to a half ass attitude. Flip the switch and become who you set out to be, a damn hardcore athlete!

PS. Oh, I will also post a lot of videos from my OL Positioning, so please help me out with any cues that you guys see fit!

Namaste!