I have decided that I am going to start increasing the rx'd weight for some of my workouts, regardless of what Maiko says, to try and get stronger. I plan on doing this a couple days a week to the main site WODs and see how I feel. Today I was planning on doing Diane. The main thing I wanted to work on was "head to ground" HSPU's. There are 45 reps of them for Diane, I lowered the reps of the deadlift and increased the weight significantly, from the unwanted suggestion of Steve O, and kept the 45 reps of HSPU's the same.
"Heavy Diane"
5-4-3-2-1 deadlift, 365 lbs; alternating with
15-12-9-6-3 "head to ground" HSPU's
17:04
Well, the deadlift was heavy! My fingers are sore as shit from gripping the bar. The sets of 5-4 and 1 were probably the worst. The set of 3 and 2 were the least difficult. The set of 1, as Steve O warned me, felt similar to a one-rep max. The HSPU's were significantly better today. I did a set of 9 to start and then several sets of 4 and 3 with some sets of 2 and 1 mixed in of course.
At the end of the AMRAP Crossfit Games video, Tommy Hackenbruck says he used to come off of the wall on his HSPU's during training, he wished he was stricter with his form. That interview and the below parallel requirement at the games forced me to be just as strict on myself. I didn't count about 5 reps because I either came off the wall or didn't touch my head to the ground. Overall, I was satisfied with the workout, even if the time was slow.
Halfie Maiko or Judo Maiko?
ReplyDeleteSteve's suggestion is right though - generally for CF workouts where you want to focus on strength more the idea is the knock down the reps a little and up the weight. I'm sure the CF Football site has a lot of heavier variations of the girls (I know they had one for Fran at least using 135# for the guys). I think if you're able to handle say 225# DLs for Diane with ease than feel free to bump up the weight to 275# and keep the rep scheme the same. That's my unwanted, unsolicited advice.
Maiko halfie. I always want to wear a weight vest and you don't let me. Too bad it got stolen or I would wear it today!
ReplyDeleteI agree. I am going to start upping the weight and see how it goes. Your advice is always wanted, it just may not always be taken ;)
woah, wait. The weight vest got stolen??? You've got to be kidding me!!
ReplyDeleteDid you register for the sectionals? Heard it was a mess yesterday.
ReplyDeleteYes I registered! I did it after the mess was resolved. What about you, Maiko? Vadim?
ReplyDeleteDude, remember who you askin? I'm Maiko "The Mid-Atlantic Hopper Meltdown" Davidson. ;)
ReplyDeleteNah, I'm pretty much done with CF aside from the free workouts & drama. Plus there's a $100 fee right? I can't even spare change to be a spectator!
I registered for sectionals in my mind. The retard from Avatar will represent me in sectionals.
ReplyDeleteYou'll see me with my hand in your KoolAid after I defend this prospectus in the spring. In the meantime I gotta get my lifts up
Both of you lose respect from me!
ReplyDeleteIts only $50 for MD sectional, which is what I registered for!
it's $100 for VA/DC, $50 to spectate b/c it's a 2-day event. And I could care less if you respect me or not, I'm done doing crap that I don't WANT to do and therefore won't ENJOY doing.
ReplyDeleteFYI - not pissed or anything, just being honest but blunt. Takes a little effort to write cutsie responses and I'm just not feeling it at the moment.
ReplyDeleteyeah Eff you, you broke ass sexual chocolate. I am pissed.
ReplyDeleteI didn't mean that baby...take me back, please.