Wednesday 10.1.18: No faculty in the exam period, so I went to CrossFit. My friend who comes with me bought her new membership to go with me today. There was an instructor who introduced her to CrossFit and originally didn't believe she'd show up for any group training and wouldn't dream of her coming regularly. The reason being she doesn't exactly look like and athlete. She's among the older attendees and she's overweight. So she does easier varieties of every exercise, but she enjoys it and tries to push her limits, which I admire. She told me I should push her a bit (which I try) in a way that I need to oversee what weights she uses. I always try to push her maybe a bit harder than she needs, but some instructors, like this one, tend to go too easy on her (in my opinion and in some cases in hers, too). She said, for example, that this instructor would let her swing a 4 kg kettlebell. I told her, alright, I'm sure you can use the 12 kg ones and kept it in mind. CrossFit: - Warm-up: 3 rounds of: 3 laps run, 5 push-ups, 10 sit-ups, 15 air squats. Instructor said to do it in an easy pace, it's a warm-up after all and when we started, he shouted after us: "Except for you, -my friend's name-! You better work hard!" Hahaha, and there she was, complaining how he's lenient with her And as a note, I think crossfit must have done soemthing strange with me, I observe that I generally actually start enjoying this running for a warm-up And tend to speed it up. Don't get me wrong, if it was anything longer, I'd be dying there, but this I am starting to find fun. - Stretching - not sure why I actually call it stretching, it was all various exercises, that, well, probably stretched you, or people who aren't very flexible to begin with I suppose, but it was mainly a work-out anyway Forst for the core, then swinging the legs in various ways. - Strenght: Complex of: Hang power clean + power clean + front squat + jerk. Find max weight. I thought the main problem would be the hang power clean, and it was. I just can't generate enough power from that position. Thanks to that I finished at 40 kg (shame on me, shaaaame!). I failed 3 tries of 45 kg. And... it was coming to an end, so I didn't attempt anything in between. I am sure, except for the hand power clean, I could go heavier, I think I did all those other exercises with 50 kg at least before... - Skill: Ring dips. We (women) used rings that were fairly low (luckily). I saw the first girl do wuite well and I asked the instructor what to do if I can't even get and hold in the inicial position. He measured me with his eyes and said I can. The fact is, last time I tried, I couldn't Surprisingly, I could now and did maybe a couple of some measly dips, but the instructor said we can use at the very least the thinniest (I think, or at least the second thinniest), blue rubber band. And we all did. The goal was to do 5x5 dips. After the iniciat 2 rounds it didn't feel so bad to me. Nice! For a change I did something better than I thought I would! And I had no idea the rubber band could be used for the rings, too, in such a clever way - WOD: 4 rounds for time (time cap 14 mins): - 30 double-unders / 90 single-unders - 12 kettlebell clean & jerk (16 kg Rx for women) - 10 pull-ups (I used my favourite black rubber band) - 12 kb swings (16 kg) Single unders- well, still catching the rope in my shoes sometimes. I dislike when the single-unders are to be done thrice as many, because it simply does take longer, but such is life and a payment for those who can't do double unders properly... I took 12 kg kettlebell for the clean and jerk in case I find the 16 kg one too heavy, maybe some time into the work-out, but in the end, I didn't need it and finished it with the 16 kg one. Pull-ups aren't even worth commenting. As much as I had a feeling they are getting slightly easier before Christmas, I don't anymore... In the second round the instructor told me to relax my neck muscles. I can rather not go all the way up with chin above bar, but I better keep my neck relaxed. Yep, never mind he kept telling me every round since then, it's simply impossible I need every single muscle I have to get myself any closer to the bar. Relax? Nope, doesn't work... I finished, in the end, at 13:39. There was someone finishing under 10 mins (there are always some crazy people there), but most people were in the 12-13 minutes. Yeah, the pull-ups and 90 single unders just made it impossible to finish any earlies. The swings are fast, you can really speed or slow them up/down much and I admit I would have been faster with the clean & jerk with the 12 kg, but... I am not good at the gymnastic and such stuff, but I at least try to use the weights prescribed, if I believe I can pull it... Just as I spoke with my friend before the class about kettlbells and she asked me to check on her, I had a great opportunity today I told her she can use the 8 kg for the C&J, 4 kg is really quite poeintless, I'd say, but 12 kg for the swings she should be able to do. She did all of it with 8 kg in the end, but hay, better than with 4. And anyway, even with the 8 I think the WOD wouldn't be too relaxed, so be it Polar results: Time: 1:07 Average HR: 144 Max HR: 188 Training benefit: Maximum & Tempo training Kcal: 607 (nice! I get get my planned dinner today and even reward myself with something sweet ) Fat burn: 24 %
Thursday 11.1.18: Karate kids (1 hour): - I thought out a game - a race in teams doing duck, frogs, running like a dog etc. etc. for a warm-up - Quick Junbi Undo - Kata practise/teaching - A crab game I promised to do if they are nice at the end Karate adults (2 hours): Our, well, sort of former sensei showed up like last week, It looks like he means it that he'll be coming, so not a former sensei actually. It is just great! Although last week he sat in a place of the last student, today, main sensei wasn't there yet, so he took back his sensei role right off the bat - Slapping game (3 rounds)- try to (lightly) slap your partner in the face, shoulders, body, thighs. I tried, then was with one tall young boy with a white or yellow belt. He was mostly getting slapped by me and probably wanted to get me back and without probably him realising it, his slap turned into a palm strike into my nose... Not such a strong one, luckily, but I can feel my pitiful little nose even today. - After that, sensei approached me and asked with the most discreet voice: "What's called the kind of kumite where you and partner take turns in attacking and blocking?" Me: "You mean randori?". Sensei (loudly to everyone): "Ok, so next round is randori!" And we did 3 rounds of that, too. - Sensei bckoned to me to partner up with him and we demonstrated and did some kakie with two techniques. - In between these exercises we did a few push-ups and some sit-ups. - Still in those pairs one person lay down on their back, lifted the legs a little, while the second person jumped sideways over them. Sensei asked what do I think is a normal number of reps for this? At the same time I responded: "I don't know, 20?", he asked: "50?" Then (loudly): "Ok, so we jump 30x!" - Then a similar exercise, where the lying person lifts the legs and separates them to the side and back while the other person jumps over then like that - inside, outside. Sensei let us do his obviously favourite number, 50 and started, only to comment afterwards that, wow, that was quite a lot After that, he said, as he pointed out at the beginning that he has something urgent and has to leave, although main sensei hasn't arrived yet. He then said to make a circle and that I do the Junbi Undo. People looked tired, breathing quickly (thanks for the conditioning, CrossFit!) and instead went to grab their drinks! We usually, especially in the adult class go drink only when we are told to and have a moment. Which wasn't the case today, so I repeated to make a circle, please. Circle. Circle. Circle.... ok, 10 burpees! Didn't catch the breath, yet? Hmph. Too bad! - I did the basic Junbi Undo, during which sensei finally arrived. We were stretching and so on, so he went to the corner and did his own stretching from the start. We finishe, but sensei seemed to still be stretching, so I thought it was a perfect time to try out the warm-up I copied from CrossFit and forgot to apply in the kids class. Though I still thought this may better for the adults. The additional warm-up was: - 30s plank - 10 s side plank - 10 s side plank with legs lifted. I saw sensei drag himself a little forward to be part of the circle and try it out too. As soon as I said lift the leg, half the people, mostly the young ones fell on thier butt, thinking in impossible. But tried. Then I wasn't sure if there was time for the next part, but sensei returned a bit to the back and was stretching his legs, so I continued: - Lie on the belly, lift righ leg and left arm and vice versa - 10x - Lift all of them - And the newest exercise (I saw sensei drag himself back into the circle to try too): Lift knees off the floor and bend then 20x. Yep, probably to difficult for the younger beginners, too, but they did try, with some comments, though... - Sensei took over after that, practising solo and in pairs then some of the walking sequences: - San Dan Gi Ichi - San Dan Gi Ichi with San Ren Tsuki and San Dan Uke Harai (three punches or three block in all of the stances instead of just one - Renzoku kumite - Renzoku kumite open handed - Practise for and then: Sort of a San Dan Gi with Mae, Mawashi and Yoko geri with appropriate block for them. - 3x20 push-ups in between exercises - At the end: 50 push-ups, 50 sumo squats, 50 (half) sit-ups I didn't have time to get a snack between the classes and I didn't sleep well, so I was getting quite tired, especially at times we practised the techniques and doing the more relaxed stuff. Polar results: Time: 3:02 Average HR: 111 Max HR: 171 Training benefit: Basic training, long Kcal: 966 (not too bad! Fat burn: 44 %
Friday 12.1.18: CrossFit: - Warm-up: - Half of us ran 4 laps while the other held plank. And switched. Then another round - again four laps - the only guy in our group took the lead this time, so it was actually much faster, and then holding in a glute bridge while the other group ran. - 4x TGU for each side. We were advised to not take anything too heavy, most of the girls, me included, went for a 12 kg kettlebell, which was just the ideal weight for me. I would probably struggle a bit with 16 kg and 8 would be no challenge. - Sit box jumps - 6x6. On the approx. 60 cm tall box. We shared the box in pairs. My partner seemed to be getting tired and took a little bit of time to prepare for the jump usually, so we still had like 5 jumps left when everyone else finished, so we decided we won't let them wait and finished at some 31 reps. - 10 min EMOM: 3x back squat every minute, with 70-80 % of our max weight. We had a bit of time to prepare and practise with lighter weights to build it up to our target weight, but it wasn't terribly much. I loaded 55 kg, which.... was slightly less than it should be, I suppose (my max for 3 reps - if they meant max for 3 reps is 80 kg? I think...). First two to three minutes I focused a lot, but then suddenly I got a bit used to the weight and it actually felt easier and easier (for a change! ) From the beginning I thought I can add a bit toward the end (I was a bit worried to push it from the start). After the 8th round, I took additional 5 kg and started loading, when the instrutor passed by me and with a smile asked: "It's starting to get heavier, right?" I wasn't sure how he meant it, but I realised soon, when he stopped, made a surprised face: "You're adding up? When it's getting harder?" I wasn't sure how to answer that tricky question, so I just mumbled some short response - WOD - a bit unusual one especially in that it had NO time limit! We were simply to do in our pace 5 rounds of: - 2x 24 m bear walk - 40 double / 80 single-unders - 2x24 m walk holding a 16 kg kettlebell (at one's chest in one hand - in the same position as in a clean) Bear walk is something I've never done before. And wouldn't mind too much if I never did again XD Hm, no, that's a lie, I'll do it at first opportunity with the kids in the dojo The instructor form the beginning told us to not move the body, but hold our core firm. I tried, but it was quite unnaturat. I think it got better each round, trying to move my limbs only straight forward and not too far ahead. 80 single unders were ok, I guess. But from the beginning, the rope was constantly getting caught in my feet. I shortened it a bit and round by round got yet again better ad better, with only one (unplanned) stop in the last round. I was actually trying (and that is my long-term goal) to get my twice as many single unders done faster than the double-unders so I am not disadvantaged. Judging by the only other person near me, I was getting faster each round, she needed more breaks and I actually was faster. The double-unders must also be much more tiring... We were supposed to go at our own pace, but no one wanted to be left behind and I wouldn't let myself slack off, especially since today I really enjoyed this kind of physical activity. I was originally very tired and didn't even feel too well before lunch, but as soon as I started I was happy I came. THe kb walk was quite easy. I tried to hold my core firm and lean more forward rather then backward and the instructor commented I was doing well, so it was nice. In the end I finished first and when grabbing a drink the instructor came and asked for feedback on this class - mostly WoD. If I liked it as it was a bit unusual. I said I did, it was nice not to be in tme-based stress for once. It allows you to pay more heed to technique and such. But The bear walk was the worst thing, I admitted I was probably wriggling too much, although I tried not to, but it was just a weird movement. The instructor said my bear walk was ok, though, I wasn't wriggling too much and that there were worse. Which I was happy about (I mean... not that there were people worse, but that I perhaps wasn't as terrible as I thought). And I was told maybe well be doing more unusual WoDs like this one, maybe each Friday. Which I wouldn't mind, either It's not that I think the time limit and all to be bad, and I wouldn't really want to change teh crossfit style of things, but I like variability Polar results: Time: 1:08 Average HR: 134 Max HR: 183 Training benefit: Steady state & Tempo training Kcal: 536 Fat burn: 28 %
I always find it so educational reading your Crossfit post Nachi - Despite that fact that you always take the time to write in such great detail, in what is not your 1st language (and which is mine) I still find myself having to google so much of what you cover... Travess
I'm not sure how you're meant to work it out in CrossFit for % of max, for a lot of lifting programs I've followed, they often say: take 90% of your tested max, then that is your "working max". All your % are then worked off that. E.g. You tested max is 1x100kg. Working max=90kg 70% is from you working max 0.7x90= 63kg. That being said, you get an idea over time what you can do for that workout and just put on what you feel is right.
Oh, you do? Then... I hope it is not only due to all of my typos (I am always too lazy to check for them). Actually I am a bit conflicted in what way to write or like... explain stuff here. Because on MAP I very often (especially before I started crossfit and got at least a rough idea about the names of the exercises) had no idea what was being discussed (without googling it), so I kind of assume I am learning about exercises everyone here knows very well, and explaining more about them would give away how much of a rookie I was And I haven't even started a rant about how I have to learn the names of the exercises in English, because the lifts do have Czech names, too, but frankly, no one is using them. And when someone mentioned some lift in Czech, I had no idea what they were talking about, which is quite shameful Oh, I had no idea about that! Thanks for explaining! I am not sure what way they count the % in my gym... I remember once we were told to use some 70 or 80 % or our front squat max and I never tried finding my max before, so I told the instructor. She asked me what was my back squat max, deduced how much I was probably able to front squat and from that counted the percentage. I never heard anyone mention anything about the 90 % working weight, but it could definitely be that I was simply supposed to know There is also a chance every instructor has their way of counting that. But as you say, it is probably for the best if I learn to guess the weight I am able to use for this and that. I had no idea at the beginning, but it is getting better and better. Still, the percentage is a nice guidline to follow or get a rough idea especially when we are about to do an exercise I haven't done before.
Saturday 13.1.18: I only took two walks today. First was from my parents' house to an elementary school where I could give my vote in the second public prezidebtial election. Oh gosh, we need to elect a different prezident than there was! 2 km in 25 mins (voting included), 125 kcal burnt. And a second walk with my parents in the afternoon: 4 km in almost an hour, approx 270 kcal burnt. Sunday 14.1.18: Birdwatching walk: 6,66 km in 1:28 and 274 kcal burnt. Also I was, for some time now, thinking I could try and see what meditation is about. Therefore since Tuesday I've decided to dedicate around 10 minutes a day to meditation. Focusing on my breath or switching my mind off was easy on some days, very hard on others. I will be trying and see where it takes me
Monday 15.1.18: CrossFit: - 5 min warm-up: skipping and at hald a minute do (or try) 4 double-unders, when the minute is whole, do 4 American kb swings, continue skipping - no stretching today - Skill pracise: Pistol squats - only for a while - gymnastic approach, strechngs approach - Front squats practise: 4x3 front squats - go slowly down (when the coach counts 5 seconds, but he probably has no idea how long a second is! His counting took eternity ) and quickly up. He told up to take 60 % of our 1 rep max. Usually done with 70 %, but because of the going down slowly, we should take away additional 10 %. My max once I did it was 68, so I took 40 kg now. It wasn't overly difficult. And as the other two women (and me) talkem my friend, who had the least weight to add at least 3 kg for the final set and another women also added them, while the last one added 5 kg the previous round, I went with the crowd and added 3 kg, too. Honestly, I didn't feel any difference :/ - WoD: 21 - 15 - 9 (meaning three rounds each with less reps of - Muscle-ups / chest-to-bars / pull-ups .... or wannabe pull-ups with as thick a rubber band as I have the courage to take - Burpee box jump-overs - Actually I think I finished the first round of pull-ups the fastest, though the last two weren't even all the way up, but nothing to be done about it... and I gained an advantage. The next rounds were better, for the burpees probably too. Last round of the burpees - when there were only 9 actually (and surprisingly) went the smoothest and I finished first, with most people seemingly at the beginning of the last round. I had a good time then, but somehow I feel worse about it then when I'd finish among the last. Because I took the think band. I wasn't the only one, but I am sure some people lost time and energy on the muscle-ups and so on. On the other hand I can feel my endurance is getting better with the burpees - at least when there is no exercise that would completely take my energy away before them. Finish time: 8:40 Today's traiing wasn't especially difficult judgin by how I am not completely ruined and by the fact that I didn't burn as many kcal as I'd wanted Hmm, no sweet award to me today, it seems... Polar results: Time: 0:58 Average HR: 132 Max HR: 187 Training benefit: Maximum training Kcal: 455 Fat burn: 30 %
Tuesday 16.1.18: Karate: I promised to pick up a fellow student on the way and came late because of it and because I didn't realise it would take that long - I joined the warm-up (game of tag) when sensei announced we tag other people by kicking their left leg by our right foot. When the injured brown belt asked if he could use his left ans he has the right injured, sensei changed it to left foot to right leg and I was doomed I, when being it, kicked with right to the left, then left to the left and basically doing all combinations before finally getting it right. I generally struggle with immediately telling right from left, much less in other people when they move and... this was a challenge. The I was kicked again just three seconds before the end as I was not paying attention for a bit and then had to do 50 kicks while everyone elso only 25 as a result. But I came late after all, so it was still only right - In groups of three (two attackers) one person always attacked in a fixed manner and the defender did the block and counter we were told to, then turned to the second, who always attacked with chudan tsuki and we were to react with a bunkai or with several spontaneous techniques. My weak point. I just can't react spontaneously making up a few techniques in a row and in a way they make sense. Grrr, so angry with myself! - Several rounds of a slapping game - like light sparring without fists and legs, but only slaps to wherever. I partnered up with my boyfriend - a guy with second degree brown belt. When sensei announced if one of the partners has a higher grade (I just passed my third degree brown...) they only use one hand Yeeeeah, very funny! For once I regretted being the highest grade present (sensei didn't participate this time). After the first round my partner was holding back a bit sensei announced another rule: Men against women also only used one hand. Yay! So we continues one hand agains one hand. I then went with some more gus, including the next highest - first degree brown belt, whom we basically started something resembling fencing I'd say XD I was in a drive then and when agains a female friends, I still acted quite aggressively, as it's impossible to block and attack slowly one hand against two. And had one of my partners running in circles around me laughing I look like a wasp... ...but still, I was hitting her, so I felt a bit satisfied she was running - Practising a combination of age uke and tsuki (with some footwork) on the spot, then adding gedan barai as an attack in shiko dachi. Then practised with partner - 3x10. - Kata practise - pick one kata and practise for 15 mins. I asked if I can't pick two (it was obvious for the "fighting" types of kata, but I was tempted to do Sanchin, too. Not feeling like doing only that one, as I need to work on Shisochin, too). Sensei forbid it, however, so I need to practise Sanchin sometime else... - Final belly work-out Polar results: Time: 1:48 Average HR: 119 Max HR: 174 Training benefit: Basic training, long Kcal: 668 Fat burn: 39 %
I was thinking it might be AMRAP set, but wasn't sure if it was occurring multiple times during the session? CrossFit certainly sounds like it covers all ranges of resistance training to cardio.
The WoDs are probably always the hardest part of the session, so I (again there might be exceptions, but I don't remember them) reach the highers HR there. Quite often my HR goes into the fifth - highest - zone only in the WoD and quite often right from the beginning It there is some easier exercise it can drop below for that exercise, but wuickly come back. Also the max is usually slightly higher every round, so regularly, the max HR I reach and write here I only reach like for a second in the last round of whatever we're doing. But yes, there are a big variety of exercises we do and also each instructor has their style and so on so the classes have similar structure, but exercises are nicely varied Meaning I feel good with some and would want to cry when there's anything including horizontal bar and other stuff
Wednesday 17.1. I had some plans, that, sort of, excluded any training in the end A complete rest day, oh no! But... (if you forgive me 189) I practically at least reached the daily goal of 10 000 steps Thursday 18.1.: Kids karate: There were around 12 kids today - not too many and probably with one exception only the beginners! This will not be nice, but what a wonderful class it was today They don't make nearly as much mess as the slightly older one who think quite higly of themselves but usually don't work hard and only disrupting the lesson, that with some of them I am always wondering while they even come if they don't put in any effort, just trying to irritate me sometimes, probably. Ehm, enough ranting. So, it was a great class today, these kids were mostly trying and were cooperative. We played a little game-of-taggish game and stretched a bit more thorouhgly than usual when it came to legs. It wasn't as easy for everyone, but most were trying and it was doable as there was enough space today and... enough cooperation. Some work in pairs that was a bit harder for the smaller one, but all seemed to do their best. Then we went through all the techniques from the first kata - each 10 times and did 10 mountain climbers in between. Until... there was one awesome tiny boy today that has either come for the first time or hasn't been ther for long. And I just loved his attitude! When told to do 5 squats, he'd do 10 or asked me to do push-ups instead, those were harder. I kept an eye on his form. His back was collapsing a little so I told him to try to hold it and placed my palm on his belly to support his back slightly. He tightened it on his own and wanted to do the last one by himself. Well, he looks 6 years old (at most) and actually did one of the nicest push-ups in the whole class! When we did those mountain climbers, he'd always do 10 more or asked me to do 20. I liked his attitude so I told everyone to do 20, then he'd do 30! So we all did more, too. When practising harai uke, he said we should do it in shiko dachi as it is in a kata. Hmmm, if all the students were like this! But all of them were nice to work with, today. If only was it the case for every class. If not, I am of the mind to kick the older ones' butts sometime! Actually those who care and are among the older ones slowly seem to transfer to the adult classes. Where they obviously get longer and more technical training. Adult karate: We started a bit late, so the training lasted only around 1,5 hours, maybe a few minutes more. - Junbi Undo - 5-4-3-2-1 push-ups, sumo squats, sit-ups, burpees (sensei said burpees but did them only without the push-up. Still, I did them the harder way. I finished as almost last, but my conscience is clear ^^) - Kihon Ido: Kizami + gyaku tsuki and a kick - mae geri, then mawashi geri, last round with ushiro geri. That practised in pairs with pads, then in pairs with bloks and takedowns (not always taken really down because there were no mats today and... when we were allowed and my partner was a small boy or a friend somewhat lighter then me, I wasn't too aftraid, but since some of the takedowns included holding that person's weight in the air, neither of them (luckily) tried it on me. We then once again tried thos combinations as kihon ido solo. - In a kihon ido way we also practised parts of Gekisai Dai Ichi and more difficult parts of Saifa and Seiyunchin. - Kata: Gekisai Dai Ichi, Ni, Saifa and Seiyunchin - Hmm, and that was about all, I think... I have been having occasional trouble with my chest strap since a couple of days ago - the app doesn't always reads the HR. So there is either problem with its measuring or bluetooth connection. It works on and off, I think maybe low battery? Unfortunately I wasn't ale to start it at the beginning of the kids class, only towards its end, so the data today is incomplete! Polar results: Time: 2:18 (this includes a bit longer break between training, when I, and sensei, too! taklekd to a former student ho showed up after a while) Average HR: 113 Max HR: 167 Training benefit: Basic training, long Kcal: 765 Fat burn: 44 %
Friday 19.1.18 CrossFit: As the instructor promised last Friday, this class was also slightly unusual. At the beginning he told us we'd first work on glutes and hamstrings, and then we'll be destroying our forearms. So much truth in that! - The Warm-up started with 5 mins of: 20 jumping jacks, 20 ground-to-overheads with light (10 lbs) medicine ball and 20 air squats. I finished at 3 rounds and some jumping jacks and truth be told, I felt my legs already Then we did some stretching while walking and some stability and core-engaging exercise. - Then in pairs we were to do 5x5 hip thrusts. No idea what it was. Instructor showed us, but until he mentioned it, I had no idea it was an exercise with a barbell I had a partner I didn't know. She was silent and actually didn't feel like cooperating in the exercise. She didn't want to help position the barbell so I didn't ask her for it, either, well, she was already gone before I had a chance to. She obviously didn't like engaging in any kind of conversation for some reason and wouldn't listen to my explanation of the exercise I just got from the instructor, until the instructor cam and told her himself :/ Well, she was also going and adding weight as she wanted, so I soon got into "whatever" attitude. Everyone finished fast, considering we were told to hold the thrust for a little. We probably weren't supposed to keep adding weight but find some to do the exercise with. I didn't therefore had time to finish the last set and only did 4X5. As my partner was adding weight, well, if you count the practise with and empty bar, I may have actually done 5x5. We finished with 50 kg. - 10 min EMOM (luckily no pairs anymore) - every first minute: 10 kettlebell Romanian deadlifts (24 kg), put it down slowly - count 3 s, bring it up fast. My first time doing this - every other minute: 20 s glute bridge with right leg in the air and 20 s glute bridge with left up - WOD: 15 min EMOM - 3 exercises - therefore 5 rounds in total. Now came the forearm-destroying part: - Farmers walk for 40 s - women told to get 2x24 kg. Quite a few took 2x32, but I wasn't among them and didn't regret it one bit... - Active hang on the horizontal bar for 40 s - Skipping for 40 s If you read my log some time, there's a chance you noticed how I always complain about anything done on the horizontal bar and how terribly weak my grip is. Yep, this workout was hell! I never really did farmer's walks before and those would be menageable, if... there weren't those active hangs! The active part wasn't a problem, sadly the hang one was. It started to be terrible from the second round already. In the last, I couldn't hold up longer than like 3-4 seconds at most. My fingers would just slip and I could do nothing about it. The msucles wouldn't listen to me anymore. This is my usual problem, but today... was the worst. I was obviously the worst out of the people present... and after this, the farmer's walks gave me quite a bit of trouble too... Just terrible! I once took out my gloves, but in just that one round, I tore pieces of my skin on like 6 places, so it didn't really help me, either. In the first round of the farmer's walks and then hangs, I could feel my wrist that used to give me trouble some time ago in ganging or simply the pull. B\ the second round, though, everything else hurt so much that the wrist... was probably ok (it didn't hurt much in the first place). This... never again! Polar results: Time: 1:01 Average HR: 135 Max HR: 169 Training benefit: Steady state & Tempo training Kcal: 493 Fat burn: 30 %
do they let you use chalk when doing grip work? I always use chalk for grip based work. My experience with gloves, and I've heard the same with others, is that they actually make it harder as they have a little give. Additionally you sweat a bit more so that you have a higher chance of tear. If they don't allow normal chalk because of the mess, you can get liquid chalk.
Oh they do. There are buckets with chalk everywhere, however... it helps that my skin doesn't slip, but... my grip still slips, so it is actually just about the fastest way to get my calluses or skin torn The most effective way not to is wear the gloves, but, as you say, it further weakens my grip. It is a never-ending circle resulting only in me hating the horizontal bar I have gloves in which I've never torn anything, because they are thick. But because of that, what I am actually gripping is even wider -> even harder to keep holding it and my whole hands slip rather fast.
I see the dilemma! You should be weary of you're getting big calluses formed regularly. They often are large if you hands get moist during gripping, and also from the type of grip- if you don't already, when gripping the bar for pull type lifts, start with the bar across the inside of the knuckles, of you're holding in the palm, then you increase the callus growth from bar movement. The initial problem is you'll need to wear down existing callus so that they don't tear After doing lifts with grips it is beneficial to moisturise that part of the hand to prevent them cracking or getting worse. I used to get them a lot before using chalk and adjusting my grip, now I barely have any. I know people who lift a lot will still have some, but if they are tearing often it's going to set your training back.
I don't get big calluses ever since I started using the gloves, so it is fine. If I get them or got them and they'd feel uncomfortable, I'd just peel them off at home What I meant happened yesterday was just the layer of skin tearing, Which wasn't really a problem as there was no blood not too big a discomfort, it is just that it keeps happening and if I let it there is going to be blood after some time. Actually, when I had calluses... it took some time for the skin to be pulled off. When I don't, my ice, soft and tender skin tends to stay with the bar way too easily To be honest, I have no idea where I grip the bar. It just feels... like there aren't really so many options? I start somewhere and when hanging on the bar, I will soon end up hanging by the tips of my fingers just before I slip down. Yes, I am that useless I need to figure out a way to get a stronger grip. Maybe I'll get one of those machines for strenghtening the grip and fingers ^^
The grip strength will come with those lifts, you can do some isolation of you feel that area is lacking. For bigger lifts near max, it is expected you lose some grip, the hook and switch grip help with that, and you can get straps. Best way to describe the grip is with pictures, I don't have barbell to hand, so here with a broom handle. One picture you see the bar in the middle, which feels fairly normal for most, however the bar moves up towards the fingers during the pull, which causes callus to form. The other picture is with the bar in the better position for pull lifts, places on the inside of where the knuckles are. You will get some skin hardening form for high volume or heavy load, but not as much as the middle palm position. I'm glad it's not a big problem though, it sounded like it was causing a set back in your log. I've seen big callus tears, they are nasty
