Thanks everyone for coming out for our 1st CrawFish Boil. Special thanks to Tina and David Frick for being our Crawfish Master Boilers and Lessards Gutters for sponsoring our keg. Check them out for all your gutter needs.
“In the zone” part 2
In part one we covered, some of the conditions of “Flow” or “Being in the zone” In part 2 we will cover some the factors involved. This was supposed to be one article but my wife told me it was too long and said she wouldn’t read it. And if that woman won’t read it then why should you internet strangers…. OK back to the article.
Csíkszentmihályi identified in his research the following six factors as encompassing an experience of flow. These factors are found in all people experiencing flow. From athletes to artists, from writers to that creepy weird kid who is always playing guitar in front of the library. These factors are there.
1. Intense and focused concentration on the present moment
Firstly you need to be mentally ready, to as I like to say “Ride this train.” How many days have you not trained, because “I ain’t feeling it bro.”
2. Merging of action and awareness.
That feeling of being in the zone, where your hands feel perfect on the barbell. You feel the weight of the barbell but it doesn’t matter, you know you can lift it.
3. A loss of reflective self-consciousness.
Truly losing yourself in the moment, for a couple of seconds nothing else exists. You know you need to mow your lawn but it doesn’t matter it’s just you, the barbell and gravity.
4. A sense of personal control or agency over the situation or activity.
This is yourtechnique, your linear progression. If you did it at a lighter weight then you can pull a little heavier.
5. A distortion of temporal experience, one’s subjective experience of time is altered.
There are two very good examples for this. Firstly whenever you do a silly ab plank workout with a friend and it feels like its been days but its only been 45 seconds. The second one is when you are really working on the technical lifting. When you are snatching and you can feel as you press the weight up and drop underneath it and it feels like its been minutes but its only been about 4 seconds.
6. Experience of the activity as intrinsically rewarding.
First let’s define the word “intrinsic” Simply stated it’s something you do for yourself. Something you do because you love it. Will people like me more if I have a 300# clean and jerk over a 240#? Well yes, some people will, but for the most part no. I weight-lift because I truly enjoy it. Because the struggle and the challenge of it are fun for me.
So what is this weird post really about? Breaking down something is how to learn about it. How did you learn to run? Did you pop out of the womb and sprint down the halls? No, you had to learn piece by piece. Once you break down how “flow” or “being in the zone” works, you can understand how you think and how to get in the zone. Now put down the computer and go lift some heavy stuff.
5 tempo ¼ Squats (coach counts each position)
5 x ¼ Squats no tempo but with solid pauses
5 minutes to build up in weight. ~65-75% of FS 1rm for first set.
Every 2 minutes for 10 rounds
4 x ¼ Front Squats
10-15 sec L-sit
Buy In: 500m Row or 400m Run
Then – –
20 Goblet Squats
20 Alternating KB Snatches
Rx: 55/35 Fitness: 44/26 NTY: DB of proper weight
Notes: Alternating between arms. Note who ran and try to let them have the rower next time. This is a fast burner but make sure they maintain good back position.
10 PVC Pass
10 Scapular Push-ups/Pull-ups (20)
10 Wall Facing squats
Empty bar work:
5 Strict press
5 Push Press
5 Push Jerks
5 Split Jerks
15 x EMOM
15 minutes working up to a heavy Jerk or Split Jerk (from the rack or boxes)
Every minute add a little weight. Move perfectly. If it’s ugly or you miss go stay at that weight or go down to your last and perform 2 more lifts.
Notes: be smart about your starting weight. Start light around 50%. Go in very small jumps. Goal is to hit every lift and your last lift is close to your 95%. People can partner up to save space.
Complete at Steady Pace (20 min cap)
Ring Rows (perfect reps over speed)
*15 straight leg sit-ups AFTER each set of ring rows
NTY: stop at 40 reps and 10 sit-ups
RULE: can’t change foot placement on the ring-rows!
100min of Practice
10 Jump Squat
Find proper hand position for the Snatch grip.
Reveiw each Snatch position PVC and empty bar.
5 rounds of good movement
3 x Snatch Pulls (reset after each rep)
Work up to a challenging 3
Notes: focus on
- Set up
- Bar path
- Explosive extension and shrug
7 min AMRAP
10 Burpees over the Box
Rest – 30 sec
800m run easy to moderate
Rx: 95/65 (squat snatch) Fitness: 75/55 (athlete dependent) NTY: Power Snatch
Notes: pick a weight that you can move smoothly. Focus on your breathing for each rep.
100min of practice
Wall facing squat
FIGHT GONE BAD
1:00 at each station for 3 total rounds
Sumo Deadlift High Pull
Rx: 20/14 ball, 75/55 bar, 24/20 box, 75/55
Fitness: scale as needed
Notes: start at different stations. Review good breathing technique.
100min of Practice