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Tex | 08.05.2012
“When confronted with a situation that appears fragmented or impossible, step back, close your eyes, and envision perfection where you saw brokenness. Go to the inner place where there is no problem, and abide in the consciousness of well-being.”
- Alan Cohen
Announcements:
Paleo Pot Luck Week!
Each day this week I will be posting recipes that look scrumdiddlyumptious all leading up to our Paleo Pot Luck Dinner this Saturday, 6pm, across the street from the gym at Graham’s, 2144 California St. NW. Apt. 807.
Today’s recipe is Oh Fudge!
CFDupont Barbell Club meeting and workout this Saturday at 1pm in the studio!
SWOD:
Bench Press 3 RM
*20 Minutes to find
Deadlift 3RM
*20 Minutes to find
Post loads to comments.
—————————————————
Visualization
~By Eric
Picture it. Woodward gymnastics training camp in the summer of 1996. Real McCoy dominated the airwaves and Eric Peterson dominated the floor exercise. Tumbling was fun and came naturally. When it came to learning new skills and then making the decision to compete them, two things made that transition easier, endless repetition and visualization. They are techniques I use today for both training and competition.
Nothing helps me get more comfortable with a lift or a skill like performing it over and over again. One of things I am always stressing to myself is form, particularly on basic movements and lifts with lighter weights. When basics are good and your form is solid, great things will come like more difficult skills and being able to lift heavy. I use my warm up in class to set my form standards and commit how these movements feel to memory. When I have a solid understanding of how my body feels during a specific movement, I can visualize myself doing it. When the weight gets heavy and I’m going for a PR, I look at the bar. It may be loaded with more weight but I’ve done the lift itself countless times. This time will be no different and if I can do it in class, I can do it in competition.
For Crossfit competitions or Olympic lifting meets, I warm up just like I would in class. Nothing changes. After I warm up, it’s time to zone out. A lot of people ask me if I’m okay during this period because I look either pissed or upset. All I’m doing is mentally watching myself perform whatever it is that lay in front of me. Before 3, 2, 1…GO! when it’s time to step up to the bar/kettle bell/jump rope, whatever, I have visualized myself going through the motions. I have seen myself performing the lift or completing the workout. My body knows what it needs to do and my mind knows I can do it. There is no doubt. This is not to say that failure cannot occur. Shit happens but if you practice like you’re competing and compete how you practice, you’re 95% there. You’ve already played the mental game and you know the odds are in your favor. The other 5% is an awesome outfit and glitter.
311 Responses to Wednesday 5/9/2012 WOD
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SWOD1- 275 X 3
SWOD2- 425 X 3 (450 X 1)bonus
I feel good about these movements. Still need to work on power clean.
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SWOD1 – 95 x 3 (105 x 1)
SWOD2 – 275 x 3
Probably should have gone for 100 on the bench and not made a 10lb jump so close to my max. Live and learn. Need to bench more regardless.
… and a huge thanks to Christian for working with me this morning!
Bench Press: 105 3 RM. I thought I would do 125#. I have no idea why I thought that. I think I got squats and BP confused.
Deadlift: 175 3RM. Same as last time.
New battle cry: “Save the baaaaaabeeee”
New t-shirt idea: Kitten in a tuxedo.
Even better t-shirt idea: kitten in a tuxedo t-shirt.
Benchpress: 3RM #80
Deadlift: 3RM #150 (HUGE!)
Absolutely brillant idea Marli! We need to integrate glitter somehow though for Eric
Bench Press to 170# (PR)
Deadlift to 305# (not a PR but hit three quality reps)
Oh my goodness! Incredible article dude!
Thank you, However I am experiencing troubles with your RSS.
I don’t know the reason why I can’t subscribe
to it. Is there anybody having identical RSS problems? Anyone that
knows the answer will you kindly respond? Thanx!
!
Big numbers all around this morning. It was awesome to see folks hit a PR and then go above and beyond.
Bench – 3@ 225, 2@ 230 (f) on third rep. Blarg.
Deadlift – 3@ 425 (my old yet recently hit 1RM) Felt Great.
I couldn’t resist commenting. Well written!
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Bench
3 RM – 100#
Dead Lift
3 RM – 200#
Looking into the fuuutureeeeee
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Eric… I need a picture, my brain is not capable of visualizing the awesomeness that was Eric Peterson in 1996
I leave a comment whenever I especially enjoy a article on a site or I
I do have some questions for you if it’s allright.
And, if you are posting at other sites, I would like to
have something to valuable to contribute to the conversation.
Usually it’s caused by the passion communicated in the post I looked at. And after this article Wednesday 5/9/2012 WOD | CrossFit Dupont Washington D.C.CrossFit Dupont Washington D.C.. I was moved enough to drop a thought
Is it just me or does it look like like some of these responses look like they are left by brain dead visitors?
keep up with anything new you have to post. Would you
make a list every one of all your social pages like your linkedin profile, Facebook page or twitter feed?
Bench: 90# 3RM (and almost there! 95# 2RM)
Deadlift: 175# #RM
Save the baby battle cry works beautifully!
Hello, I enjoy reading all of your post. I wanted to write a little comment to support you.
Hi! I simply want to give you a huge thumbs up for your great information you’ve got right here on this post. I will be returning to your web site for more soon.
SWOD 1 – 250# x 3
SWOD 2 – 325# x 3
Bench SWOD: 195×3
DL SWOD: 300×3
Bench: 210#x3 (failed on 3rd rep @215)
Dead Lift: 300×3
So when is the whole Crossfit DC on Tuesday/Thursday/Sunday going to end?
I think for a member paying $200 a month, having two different programs that are often not very compatible running within one another is kind of BS.
Looking at other Crossfit gyms in the area, and there are a lot of them, there is nothing else like this out there.
I would like to be able to walk into a class any day of the week and know that I won’t be doing squats two days in a row because there are two different sets of coaches / philosophies behind the programing.
Again, we are paying $200 a month. I think asking for consistency in programing and coaching more then three days a week is not a lot to ask.
Doing my best with what I got there Reason, only worrying about what I can control. The gym is open to train on your own from 6am-10pm, NO other CF gyms offer that.
This is a topic that’s near to my heart… Many thanks! Exactly where are your contact details though?
What’s Happening i’m new to this, I stumbled upon this I’ve discovered It positively helpful and it has aided me out loads. I am hoping to give a contribution & help different customers like its aided me. Great job.
I actually had the exact opposite opinion of the Tue, Thurs, Sunday Crossfit DC classes – although I understand that the gym is going through changes towards the type of programming you refer to, I always saw the two concurrent tracks of Crossfit programming as an inherent benefit to Balance, Crossfit DuPont membership.
I have learned, and continue to learn, a lot from Tex, Jim, and Cali (and now Spencer and Eric too!) during my workouts. When I participate in a Crossfit DC WOD, I learn much from Tom and Chris as well. I benefit from the unique insight and training styles of more than a half dozen well-respected and informed coaches in one gym. I just can’t agree with you that this, overall, is a concern. As Tex mentioned the open gym is another benefit, but I’d also add that access to the Thomas Circle location (and another set of great programming at Crossfit Balance) adds to the reasons why I, at least, rationalize coughing up the dough each month.
In terms of your other point, ‘doing squats two days in a row’, I do agree with you. This is an inherent weakness of having two different programming cycles in a gym. However, I never ran into a situation where I couldn’t let a coach know that I’d prefer an alternative or scaled option for the very same reason.
At the end of the day, Crossfit is like a played out Daft Punk song: it makes us harder, better, faster, and stronger. I feel that the two programming tracks of Crossfit Dupont & Crossfit DC facilitate this, while others may disagree. Either way, I look forward to working out with you soon!
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Bench: #220 failed on third rep twice at #225
Deadlift: #305
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SWOD:
Bench Press 3 RM
*20 Minutes to find
205# (same as last time) 210# failed on rep 2
Deadlift 3RM
*20 Minutes to find
395# (10# PR — Boom, PR CITY)
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Bench – 180# x 3 (185 failed after 2) Up 25# from last time we did a bench 3RM.
Dead Lift – 287# x3 (I’ll take those 2 extra #s from the bar)
Will be nice to try these again when I’m completely healthy. But as pleased as I can be after being sick for a week.
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SWOD 1: Bench 185×3, 205×3, 225×3 (PR), 230×2
SWOD 2: DL 225×3, 275×3, 300×3, 320 (fail)
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Bench Press 3 RM
195# Also have a new 2RM 205#
Deadlift 3RM
365#
bench: 205 PR
Deadlift: 320 PR
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Bench: 175
Deadlift: 275
Looks like I gotta work on the bench…
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Bench: 155
Deadlift: 325
I need to REALLY work on my bench.
I forgot to mention that both were PRs.
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Deadlift 3RM – failed at 2 reps @ 400#, so maybe 390#
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