Mental toughness is learnt, not inherited and the ultimate measure of mental toughness is consistency. Despite the difficulty and intensity of a workout…technique and confidence must never be lost. Not only does this approach help us avoid injury, but the neuroendrine response (change in the body that affects you either neurologically or hormonally) and physical benefits derived from the training stimulus are much more announced.
And it is impossible to overstate the importance of the neuroendocrine response to exercise protocols. This is why it is one of the four defining themes of the CrossFit Program. Heavy load weight training, short rest between sets, high heart rates, high intensity training, and short rest intervals, though not entirely distinct components, are all associated with a high neuroendocrine response.
Use 95 pounds, 65 pounds or 45 pound bar as needed.
Rick aggressively locking it overhead!
Alyson (Our Tribe Goddess) shaves 2 1/2 minutes off her old time!
Pat and Steve get in on the mix!
Why a Big High Rep Clean and Jerk?
Of the ten general physical skills (cardiorespiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility,balance, and accuracy) the high rep clean and jerk is the only single exercise protocol we know of that can substantially increase all ten!
An athlete able to perform a 225-pound clean and jerk for fifteen reps at a body-weight of 200 pounds is surely “CrossFit”.
That the world’s greatest developer of power and speed isn’t traditionally practiced at higher reps is a shortcoming that cannot be logically explained. (JULY 2003 THE JOURNAL, GREG GLASSMAN)
“I know of no better example of functional strength than a 600-pound deadlift. Except a 700-pound deadlift. That’s what strength is: the ability to generate force, and the “functional” part is really just a qualifier. Because when you’re that strong, it’s functional. That’s the part that has the modern “academic” wing of the fitness industry in such a fog just now.” – Mark Rippetoe
Wednesday 090218
Deadlift 5×3 For Time: 10-9-8-7-6-5-4-3-2-1 Pull-ups Push-ups Air Squats
Although the clean as a technical lift comes from the specialized sport of Olympic weightlifting, the mechanics of the move are applicable in everyday life. In essence, it is nothing more than the safe, effective way to lift a heavy object–here, a medicine ball*–from the ground to a supported position at the shoulders.
Done with some weight and/or for reps, it requires and develops an ability to generate power through coordinated, full-body core-to-extremity movement that is also essential for sport. (Not to mention significant cardiorespiratory capacity.)
*Issue 25 of the CrossFit Journalcontains an article on the benefits and fine points of the medicine ball clean.
Three rounds, 21-15- and 9 reps, for time of: 95 pound Thruster Pull-ups
“Heavy Fran” (135 lbs Thrusters, 45 lbs Pullups, 15-12-9) can knock even some of the baddest dudes on they’re ass!
Sooooo far we have Pat B. (pictured above) and myself, Steve who are registered for the 2009 CrossFit Games Northeast Qualifier in Albany, NY on May 23rd-24th.
If you would like to compete, early registration is open through Feb 28th.
READ FIRST: Endurance WOD's are meant to be a SUPPLEMENT to the daily Crossfit WOD, not a replacement. Endurance WOD's should only be done 3+ hours before/after a traditional Crossfit WOD or on rest days.
This is an Adinkra Symbol. The wawa tree, a hard African wood, is revered for its quality as a medium for carving. Its seeds are extremely hard and serve as a symbol in Akan culture of strength, toughness, and perseverance.
Steve’s Club
The Tribe shares space, equipment, and friendly competition with the stellar athletes of Steve's Club. Steve's Club is a 501(c)(3) non-profit organization offering young athletes (and non-athletes) of Camden, NJ world-class coaching, community and training techniques used by elite and professional athletes worldwide to help strengthen the foundation of our future. Please visit the site to find out more about how you can make a difference.
