It’s time to say goodbye to September and with it Pistol Squats and KB Swings and hello to October, the month of the Muscle Ups (or component parts) and Freestanding Headstand pressing to Handstand (or component parts).
How did you find the Pistol Squats over the weeks? Did you manage more reps, better positioning, more range? Or did you simply wimp out every time you saw them? If you cherry picked them out of your weekly workouts then you will never get good at them – you have to challenge yourself and make an extra effort to work on your weaknesses.
How did you find the KB swing work? Did you increase your max weight and unbroken reps? Or did you not bother going because you’re already awesome at KB Swings….? If this was you there’s a very good chance that you just missed out on an opportunity to fine tune your swings and break through that plateau that you call awesome.
The short is these skills sessions are not there just to learn new skills they are there to hone your current skills into perfect strength and conditioning weapons to add to your growing arsenal.
Do not fear if you think you are miles away from Muscle Ups and Headstand Press into Handstand – the coaches will break these down into their component parts i.e. Muscle Ups will firstly need Pull Up and Dip Strength on stable surfaces (bar pull ups and parallel bar/box dips), then we’ll increase their difficulty by using rings to make them less stable. We’ll then increase the range of motion etc to build into the ultimate goal of the Muscle Up. We will do the same with the Headstand into Handstand i.e. Can you handstand against a wall? Can you headstand? etc until we reach linked reps of free standing headstand pressing to handstand.
This week also sees us go back to the 5 rep work during our strength component. After spending 4 weeks performing 3 rep work your top end strength should have improved. Go back in your note books to when you last performed the 5 repetition work and add 2.5kg to you lower body lifts (Deadlifts & Squats) and 1.25kg to your upper body lifts (Bench Press, Press, Pendlay Row and Chin Ups). That should be your weight for this first week of lifting. If you feel comfortable after the three heavy sets then make a note and increase the weight again next week. Hopefully you’ll be able to increase the weight every other week or so. You must remember two things (1) keep your notes if you want to improve (2) strength gains are a long term plan and don’t happen over night.
I had an inbox full of feedback on the Olympic Lifting Day from loads of you that loved the sessions and felt that more of these would be really beneficial to you improving as athletes – I couldn’t agree more! We have another day of Olympic Weight Lifting planned for this week so if you had fun last week you’d better make sure that you show up again and make those adjustments that Coach told you to make – don’t make the same mistakes again, let the Coach find another fault to work on!
One last point before I sign off – you’ll see that both Boxes will be closed on Saturday. If you don’t know why then you really have to ask yourself where you’ve been for the last 6 weeks. We have our CrossFit Evolving vs. CrossFit Evolving Kilburn competition at our Holloway Rd Box all day Saturday. The doors will be open from8.30am ready for our athlete briefing at 9.15am. We will then kick off the event at9.30am sharp. This means you should warm up before the briefing to enable us to get rolling. We will try to maintain a strict schedule to allow us to finish early enough to enjoy some food and booze. If you’re competing then you’ll get full details this week via many streams – FB, Twitter, Emails. If you’re coming to watch then remember to contribute £10 to the food and drink kitty or BYO with you.
I hope to see you all soon but if I don’t get to see you this week I hope to see you on Saturday supporting your buddies and box.