9 February 15

ben pwr cln
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“In Romania, I train on a bar that is bent. My gym has bad lighting and very little heat in the winters. Here in America, you have everything you need to train. It’s not in the bar or the gym or the platform… it’s in you.” – Nicu Vlad

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Rocky Piwko 88kg/194# One Handed Clean & Jerk (Video)
 
5 Supplements Not Worth Taking (And Why!)
 
Coconut Whipped Cream
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WOD

 

LI Strength:

EZ Strength 4.0
 

LI Conditioning:

AMRAP 12 minutes:
3 Box Jumps
6 2KB Deadlifts
9 Ring Rows
12 Situps
 

LII Strength:

Fat Grip Strict Press
4-4-4-4
 

LII Conditioning:

AMRAP 15 minutes:
3 Deadlifts
5 Box Jumps
7 Toes to Bar
9 Push Ups
 
Rx: M – 225# F – 143#
 

The Hay is In the Barn

 
I first came across the phrase “the hay is in the barn” from a blog post by NFL veteran and CrossFit Football founder John Welbourn. The “hay is in the barn” is a farming saying that means there is no further preparation or work to be done. This quote is highly applicable to the optimal preparation mindset for athletic competitions, exams, big work presentations, to name a few.
 
Being nervous before one of these significant performances is very common, but ideally this nervousness doesn’t stem from being underprepared. As John says, “do the work, put in the hours and the suffering, leave nothing to chance and when the moment of truth presents itself you can feel confident that “the hay is in the barn” and there is nothing left to do but get out of the way and let greatness happen. If you do this, the feeling in the pit of your stomach isn’t nervous energy…it is adrenalin.”
 
Think about it- the outcome of most events are out of your control; however, you are in control of your own effort, repetition, and sacrifice. With that in mind, don’t waste time worrying about your competition or other external variables you are unable to influence. Instead, turn your focus inward and strive to be as ready as you can given your time/rest/recovery constraints.
 
For a more concrete example, CFSS’s own El Jefe Barbell will be competing this weekend at the 2015 Baltimore Open (details and directions here). Our athletes having been training hard for this meet specifically for the past several months. Everyone has their own unique set of circumstances with regards to work, family, and other commitments. However, the most dedicated and committed athletes find the time necessary for their training and rarely, if ever, miss practice. Other athletes also want to improve and do well, but aren’t able to commit to their training with the same level of discipline as others. This isn’t exactly a revolutionary observation, but it bears repeating nonetheless. My advice to all my lifters the week of a competition is to trust your training and trust the process. Don’t sabotage your performance by doing anything dumb this week, or thinking you can improve a deficiency or strengthen a weakness during this final week of preparation.
 
Like it or not, at this stage the hay is in the barn. If you’ve truly done the work, rest easy this week and visualize your successful performance. If you haven’t fully put in the work, you may find it a bit harder to similarly keep your mind and body at ease. The beauty of sports is their unpredictable nature; excellent performances can happen at the most unexpected time. Even the prepared athlete can have a bad day. However, the prepared athlete should always hold their head high without regrets; they were ready, and if unsuccessful this time, their next victory is right around the bend.
 

Gable on Raising your Level of Performance

“Raising your level of performance requires a proper mentality and meaning from within. This gives you the ability and drive to work on the things necessary to go to a higher level. When people ask me how to raise their level of performance, the first thing I ask is, How important is it to you?” – Dan Gable, Olympic Champion & 15 Time NCAA Champion Iowa Wrestling Coach

 

Setting the Bar

 

“I’m a big believer in starting with high standards and raising them. We make progress only when we push ourselves to the highest level. If we don’t progress, we backslide into bad habits, laziness and poor attitude.” – Dan Gable

 

Dan Gable on Priorities

 

“When you finally decide how successful you really want to be, you’ve got to set priorities. Then, each and every day, you’ve got to take care of the top ones. The lower ones may fall behind, but you can’t let the top ones slip. You don’t forget about the lower ones though because they can add up to hurt you. Just take care of the top ones first. In 25 years as a head coach and assistant, I think I might have missed one practice. Why? Because practice is my top priority. A day doesn’t go by when I don’t accomplish something in my family life or my profession because those two things are my top priorities.”

 

“Everyone has talent”

 

“Everyone has talent. What’s rare is the courage to follow it to the dark places where it leads.” – Erica Jong

 

19 November 14

jd sledgehammerin
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Ilya Ilyin 432kg Total @ 105 bwt, 2014 Weightlifting World Champion (Video)
 
The cost of getting lean: Is it really worth the trade-off?
 
teriyaki Stackers
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WOD

 
LI Strength:
EZ Strength 4.0
 
LI Conditioning:
EMOM
15 Kettlebell Swings
Odd rounds: Remaining time, max ball slams
Even rounds: remaining time, rest
 
Complete 75 Ball Slams
 
LII Strength:
Weighted Pullups / Handstand Holds
3-3-3-3
 
LII Conditioning:
EMOM
3 Deadlifts
Odd rounds: Remaining time, max burpees
Even rounds: remaining time, rest
 
Complete 75 Total Burpees
 
Rx: 275 lbs / 153 lbs
 

15 November 14

loaded bar on low blocks
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“It [sleep] is the single best weight loss tool, muscle gain tool, training tool, life tool, I have ever encountered.” -Dan John

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Behdad Salimi 240kg/528# Clean & Jerk (Video)
 
Three Killer Mobility Repairs for the Trashed Triathlete
 
Roasted Garlic Autumn Root Vegetable Mash
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WOD

 
LI Strength:
EZ Strength 4.0
 
LI Conditioning:
5 Rounds:
250m Row
Farmers Carry (fence + back)
15 Kettlebell Swings
 
LII Strength:
EZ Strength Intermediate Template
 
LII Conditioning:
5 Rounds:
1 Rope Climb
250m Row
10 Hang Full Dumbbell Cleans
2KB Rack Walk
 

13 November 14

tiff b squat
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People often say that motivation doesn’t last. Well, neither does bathing – that’s why we recommend it daily.” – Zig Ziglar

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Dmitry Klokov 200kg/440# Snatch (Video)
 
Tom Brady Explains Why He Goes To Sleep At 8:30
 
5 Reasons to Give up Coffee
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WOD

 
LI Strength:
EZ Strength 4.0
 
LI Conditioning:
AMRAP 12 minutes
5 Ring Row
7 Dumbbell Thrusters
9 Kettlebell Swings
 
LII Strength:
Overhead Squat
5-5-5-5
 
LII Conditioning:
AMRAP 12 minutes
5 Pull Ups
6 Burpee Box Jumps
7 Dumbbell Thrusters
 

Why Strength Matters

 

There are no weight classes in the jungle, and there is no de-load in war zone – Brandon Lilly