Training: March 2008 Archives

I practiced cleans today at 35 and 55 pounds. All I want to do is get faster since I saw video of my slow clean. I did a bunch of reps starting at the high hang, shrugging and dropping. Then I tried some from the floor. Scott sensibly told me I should start from the knees instead, do 50 or 60 reps that way, and try from the floor when those are really comfortable. I'm glad at least I'm starting to be able to hold my upper back in position for the shrug, and I understand what Scott means when he mentions that. Before a couple of weeks ago I couldn't feel it.

By this time it was pouring outside and I had the scooter so I decided to work on presses and deadlifts. On the press I warmed up and did five sets of 5 reps at 33 kg (80 percent of my 1-rep max). I was a little afraid that I wouldn't get through all five sets but with several minutes rest between sets it went fine.

On the deadlift I warmed up and did one set of 5 at 91 kg (also 80 percent of 1RM). Hard work but I love doing it. Afterward I rolled on the hard foam cylinder with the front of my legs (quads), then stood and stretched them as well as I could. It felt good.

By now it was snowing, and I rode home on the scooter by repeatedly wiping snow off my helmet visor. If it had been sticking to the road I would have been in trouble but it wasn't.

I've been looking at deadlift videos. A lot of them show guys lifting hundreds of pounds and saying they show "proper deadlift technique" or "how to deadlift." But they show rounded backs in the starting position and most of the way up to lockout. Is this just because these are 1-rep max lifts? Not if they can't even hold the back straight in the start position, while the bar is still on the floor. It would be easy to be misled by these guys if you were looking for good technique without having a coach. It's important to keep the back in extension, or at least "flat."

Every deadlift video I found that showed the lifter's back flat or extended from the ground up was from a CrossFitter, except on some very heavy 1-rep max lifts, but when their form isn't ideal they don't claim to be showing proper form--instead they state that they're practicing, or that if their client rounded the back like this, they would stop them. Don't deadlift with a rounded back or you'll surely give weightlifting a bad name eventually.

I've added a page containing my notes from the RKC cert I went to last June. I copied it there from its old location on my old blog. It is listed on the left under the heading "Pages."

The purpose of this event is to let women learn about barbell exercises from each other: primarily the squat, press, and deadlift. Non-gym members who are inexperienced with barbells are especially welcome.

Women who haven't used barbells: come find out why barbell exercises are so great and why you should use them.
CrossFit women with limited barbell experience: Come and ask questions. Fill in some gaps in your knowledge in a friendly female setting.
Women who use and love barbells: please come help spread the enthusiasm, help beginners, show off your heavy lifts, and trade coaching tips.

Are you using the Paleo and/or Zone eating plans while training? Bring your favorite recipes to trade.

Class size is limited to 12 people. To sign up or ask questions, email fran at fitnotes.net
Date: Saturday, April 19, 2:00 to 4:00 PM or so
Price: $30.

After practicing, we will have an unofficial CrossFit Total: three attempts at each of the three lifts. You can add weight and find out how much you can lift; or practice your form some more at a light weight; or watch and ask questions. An unofficial CFT is especially good for women who have wanted to participate in a CFT but had not figured out what weights they should attempt.

Additionally if time allows we'll look at the short video clips I'll make of people's lifts; I'll put them on CD for everyone afterward either way.

We're located right down the street from Hale's Ales, so sign up and let's plan to continue the party afterwards for people who are hungry after all that lifting.

Tom and I have been having so much fun making movie clips in the gym. He caught my PR 42-kg press (95 lbs) and 115-kg deadlift (253 lbs), also a PR, with the camera so as usual I couldn't resist posting them. The older I get the more I'm going to enjoy these--the activities AND the video documentation. Hopefully I'll be able to press 44 kg by my 44th birthday this year.

It's in the March 2008 issue in a long feature about 50 fun ways to stay in shape. The reporter came in late January and spent a while with me to see what kettlebells were all about. Click on the inside page thumbnail to see what it says.

This issue came out about the same time I sent an email to my list of interested people to promote the second 6-week series, and it filled up within three days. Kettlebells are getting popular. Why learn them from me? I've been using them for several years, I've trained under three excellent kettlebell coaches, and I know how to keep safety in mind thanks to that and other training experience.

The current six-week class winds up this Thursday. At about session eight I started to see people's abilities really taking off! It was cool. All of a sudden the hip power in the kettlebell swing appeared. Trainees' work capacity had grown enough to power through a hard workout with few stops. The ability to stabilize the trunk and back with a weight in a lot of different positions has become solid. It's fun and rewarding to introduce people to kettlebells and the skills that they require.

Tom and I had so much fun in the gym today, making videos of each other lifting weights. We have already learned a lot from seeing ourselves. I felt strong on the squat and ended up getting a new 1-rep max of 95 kg (209 pounds), which Tom got on video. I just love being able to do this stuff! And then to go home and cook some steaks. Life is good.