Crossfit Victoria : Fitness redefined [Community Forum]

How to do pistols

2010-09-04T10:38:34+10:00

Surprisingly, this stuff actually helps

http://bretcontreras.wordpress.com/2010/09/03/how-to-do-pistols/

Kelly Starrett’s daily Mobility WOD

2010-08-29T20:03:58+10:00

For those of you who know the name Kelly Starrett you’d be more than aware of his great work when it comes to mobility and stretching and possibly be aware of his series on the main site and in the journal. Well it appears he has taken it to the next level and created an entire Web site that’s sole focus’s is mobility and stretching. He is putting up a daily video mobility wod to follow and so far has some amazing drills that are bound to put a grimace on anyones face. Its only been up since the 22nd of August and I highly recommend tuning in sooner rather than later. Enjoy.

http://www.mobilitywod.blogspot.com/

Weightlifting all in your head

2010-08-12T15:05:34+10:00

I had an interesting experience today whilst doing some back squats. My goal was to do 5 x 5 @ 132.5kg. This would have been a 2.5kg increase on what I lifted last week. Last weeks session was hard.

I started lifting and thought the first set felt really heavy. My brain told me that it was only an increase of 2.5kg and that I just needed to toughen up and get through it. I did all of the 5 sets and then started to take the weight off. it was then that I realised that I was actually lifting 142.5kg. 10kg more than I intended to lift and 10kg miore than I thought I would have been able to lift.

If you had asked me before the session if I could lift that much weight that many times I would have told you NO. If I knew what weight was on the bar i can guarantee you that I would not have been able to lift it as my mind would have told me that I couldn’t.

I have seen this happen nuerous times with clients when they are relatively new. I considered myself to be fairly experienced and with enough lifting exposure to have an accurate idea of my limits. it appears that I was wrong and that the mind can play tricks on you even if you are relatively experienced.

My take away from this is that lifting is as much mental as it is physical. If you let your head get in the road it can hold you bak.

Thoughts????

% chart for 1RMs

2010-07-09T09:53:11+10:00

i was talking about this with anthony last night and have found one online. basically it’s a quick reference chart to see your %‘s of your 1RMs.

i plan to make a poster of it and we can maybe have it around the box to quick reference.

http://weightliftingexchange.com/index.php?option=com_content&task=view&id=132&Itemid=62

Wendler 5-3-1 What’s that about?

2010-06-16T22:16:13+10:00

I originally posted this on an athlete’s workout log but thought that the info may be relevant to all who are struggling to understand the 5-3-1 system.

However, it’s also worth considering that the concept behind Wendler is that the weights will feel light at the beginning . But, as you add 1.25-2.5kg to each upper body lift and 2.5-5kg to each lower body lift each new cycle, eventually the weights will become real heavy. Stick to the program for 12 months and you will have potentially added 60kg to your lower body lifts and 30kg to your upper body lifts (12 months x 5kg & 12 months x 2.5kg). I’m guessing those lifts won’t feel so light any more and the reps may be a little lower. Wendler is a long term program, not a short term fix. For more info see the following article:

http://www.tmuscle.com/free_online_article/sports_body_training_performance/how_to_build_pure_strength

I particularly like this quote:
Starting light: While it may seem counterintuitive to take weight off the bar when the goal is to add weight to it, Wendler asserts that starting lighter allows you more room to progress forward. “This is a very hard pill to swallow for most lifters,” he says. “They want to start heavy and they want to start now. This is nothing more than ego, and nothing will destroy a lifter faster, or for longer, than ego.”

Training up on YouTube

2010-04-05T20:50:05+10:00

I’ve posted some of my recent lifts on YouTube and would love some constructive criticism if you have time to watch. Can’t slow mo with new iMovie but if anyone knows of a plugin let me know and I’ll do this for future ones. This is a great way to find pros and cons in your movements and I highly recommend filming your own lifts to see how you’re moving. If anyone else does the same, post it here and we’ll watch them.

Split Jerks - http://www.youtube.com/watch?v=tABGQ5IDbjw
Power Snatches - http://www.youtube.com/watch?v=zXZmb-PgHPM
Deadlifts - http://www.youtube.com/watch?v=AU82qTmaiFw
Push Jerks - http://www.youtube.com/watch?v=AU82qTmaiFw

Pose Running

2009-06-15T10:58:39+10:00

Hi all,

Adam has just introduced me to pose running in a bid to make my running a bit more efficient. From the small amount of practice I have done so far, it seems like a better running technique than I am used to (not that you could call what I do now ‘technical’)!

Has anyone else had much experience with this type of running? Would be great to hear how others have found it.

Bracing - The Fundamentals

2009-10-29T12:19:51+10:00

Check out this great link http://www.crossfitinvictus.com/blog/ for a rundown and how and why to brace in our squat. I’ll be trying this technique in my future warmups to help make me a stronger and more stable athlete.

A chance for the athletes to coach

2009-10-05T19:16:09+10:00

Hi all,

We CF coaches/trainers have a bunch of cues that we use when we are coaching. Our goal is to get people moving safely as quickly as possible and then to refine the movement over time. Can you help us help others?

Which cues work best for you? (verbal, visual, tactile, other…)

Which cues stick in your head? (think of a movement and explain what gets you to do it correcrtly)

Have you got any cues that we can use?

Thank you, Adam.

skin the pussy cat

2009-08-05T12:21:48+10:00

Apart from shoulder flexibility and body control, does skin the cat do anything else in particular?