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I'm working up a Hard Routine with my trainer right now. Still not sure exactly how it's going to look, but seeing as I just do what he tells me, it doesn't really matter what I think. However, I do have one concern regarding this four week program - no booze. None. At all. No martinis, no wine, no swallowing my mouthwash. That part is going to suck, as we just got a case of wine from Paraduxx and I guarantee my husband isn't going to wait for me. But, I guess that's why they don't call it the "Moderately Difficult" Routine.
Buy-in
- Dislocates, OHS warm-up
- 3 sets of 12 KB swings, 55# (sweeeeet)
Back squats - rehab mode (working at 75% of 1RM)
Per Gilson, I got my (expletive) knees out. Some reps felt better than others, I'm looking forward to working on these more with some coaching.Cash out
3 rounds of:
- 20 pistols (10L/10R) barefoot
- 16 renegade rows, 30# (8L/8R)
- 12 KB swings (55#)
Speaking of pistols... here comes some tough love. I got an email last week from a girl asking me how to train for the pistol, and whether training them in her new Oly shoes was "cheating". I've been doing pistols for three years, always barefoot or in my normal training shoes. Are they easier in my Oly shoes? Yes. The heel puts you in a more anatomically advantageous position, and the sole offers more lateral stability. However, if you can't do a pistol in bare feet, you have no business doing them in Oly shoes. You'll never learn proper form if you rely on that shoe to keep your balance. Learn them barefoot. THEN, if you want to work high reps, or do heavy weighted pistols, feel free to use the shoes.
It's like overhead squats - are they more stable in Oly shoes? Yes. But you should be able to do them properly in bare feet or in regular shoes too. After all, are you gonna run 400's during Nancy in your Do-Wins?
6 people drop some props (leave a comment here):
Hi Melissa! It was awesome finally meeting you of the shower-rod-pullup and oly-bar-breaking fame. ;) You did an excellent job coaching and demo-ing this past weekend! It's always wonderful meeting other people who have a similar love (well, addiction), to all things CrossFit. Can I link you to my blog as well? Let me know! Thanks and good luck with your training!
-Feng
No alcohol IS a bummer. Hopefully your hubby will at least save you a bottle from your newly arrived case!
You talking to me about those pistols? ;) I learned them either doing a goblet squat or in my oly shoes, but can now manage them in street shoes. It was just a learning progression for me, like a pullup band. Gave me a chance to figure out how to get my ass back and posterior chain engaged throughout the motion, even though when I learned it it was a quad-dominant motion with a lazy bottom position. Still, I promise to do them in barefeet next time out.
I tried a pistol once.... gravity won.
Haskell - last time we trained, you weren't doing pistols. I didn't realize you got them down. Nice.
Bob - I fall on my butt in a spectacular fashion at least once every pistol workout. Gravity's a beeyotch.
Just checked out the hard routine. Sounds like a major commitment for you (of all people) to forgo Instant Gratification for a full month. Are you saying good bye to coffee and french toast as well as Grey Goose? Will you be making up for lost time over the holidays, because, if so, this could become a really interesting blog.
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