Power-Endurance

IWT

General light warm up
Then:
12x Hang Power Snatch @ 95#
2' row at 1:50/500m
2' rest
3x through
5 min rest
12x Front Squat at 130#
400m Run
90" rest
3x
5 min rest
8 pull ups
8 push ups
8 sit ups
8 squats
8 glute-ham raise
8 ring dips
rest 1'
3x through
Then:
cool down (walk 400m)

I haven't been writing much in here recently and after two people asked me about it, I made the extra effort to get back on the wagon. 

Today was tough, as IWT's usually are.  Originally I wanted to do 75% 1RM on the F. Squats and the HPSnatch but...no.  I was "inturupted" by a walk-in client who was checking out local CF gyms.  I didn't do round three of the F. Squat/Run combo...bank error in my favor.  We talked about mid-line stabilization and how important it is for every single lift we do for 5 min or so then he went on his way and me on mine, on to the bodyweight circuit. 

I felt like I was going to vomit at any moment from the second 2' row onwards.  The side ache set in on round two as well.  It was not pretty on the runs, and all I could think about was, "no matter what...I will not stop.  I will vomit as I run if necessary...but...I will, NOT, stop."  So I didn't stop.

I was reminded again last night of the idea of progression.  Skimming through Dan John's book Never Let Go, I was reminded of getting back to simplicity.  Consistency.  Part of my workout re-design this last time, was exactly that.  I was having a hard time progressing my workouts systemically.  In CF circles they would say, "did you go faster, then you progressed" but in the end, it just wasn't enough for me to see, or maybe feel about myself.  So I simplified things for myself.  Monday's - P/E work, either IWT or CF or GJ, etc.  Wednesday's - Strength.  Another epiphany hit me here, always progress the load on the bar.  Do as many reps as possible, add more weight when I can do more than 5 reps.  Simple.  My water polo coach always told me to keep things simple...I should have listened a long time ago.  Some form of squatting, front, back, over-head, off box, on box, bands, chains...squats.  Some form of pressing; jerk, push press, military press, bench press, incline press, bands, chains, etc...pressing.  Some form of pulling; deadlifts, bent row, weighted chins, etc...pulling.  Then Thursday's - IWT's.  I hate IWT's, and I have a general philosophy that if it's something you hate, you should do it, a lot...until you don't.  Then Friday's - Hypertrophy.  I just like good ol' fashioned bodybuilding.  I like Mike Mentzer and Dorian Yates style, HIIT training (and I get to use the pool).  And who could forget the endurance work 3-4x/week.  Long steady state aerobic work.  So there it is, simple, progressable, room for variation, high intensity, functional exercises...hey, that's the definition of CrossFit! ;)  

Thought #1000 of the day (that never get implemented, because they come too fast for me to actually do, or so I tell myself) warm ups need to include pre-habilitation (injury prevention) and rehabilitation exercises.  Specifically to strengthen weaknesses (glute min, adductors, piriformis, and most importantly perhaps, transverse abdominis, not to mention spinal erectors and hip flexor flexibility, Achilles tendon ROM...so pretty much everything?)