“Sports psychology as it is commonly practiced is a form of positive psychology, based on happy talk and can-do spirit. That stuff has its place, but widely recommended techniques such as visualizing yourself performing perfectly in races and feeling supremely awesome while doing it may actually hinder performance instead of helping it, because they may send you into races with unrealistic expectations. Going into races with confidence in your ability to achieve your goals is a good thing, because true confidence is inherently realistic. But going into races expecting to feel any better than wretched in pursuit of maximum performance is a form of self-sabotage. Expect every race to hurt like hell and you will race better.”
-Matt Fitzgerald
Week 1, Day 3
AM
5 minute Swim @ Z1
+
10X:
50m Swim @ 90%
rest 45 seconds
+
rest 4 minutes
+
10X:
50m Swim @ 90%
rest 45 seconds
+
5 minute Swim @ Z1
PM
A. Deadlift; 5, 5, 5; rest 3 minutes
B. Split Jerk; 3, 2, 1, 3, 2, 1; rest 3 minutes
+
5 rounds for time:
5 Power Cleans @ 225lbs
5 Muscle-ups
Results
AM
Z1 Swim: Done
50m Intervals: Between 1:20 – 1:40 each
I tried doing free style, but I just don’t have the technique yet, and felt like I was drowning after the first 25m during the first 2 sets. I then changed it to a back stroke, which I really haven’t done before but I feel much more comfortable floating on my back so it made it doable. I still struggled each set during the final 25m but stuck it through and finished the 20 sets. This is 2-3X more distance than I’ve ever swam before so I’m happy I was able to survive without drowning! I’ll be working with Jaala starting on Sunday to learn how to swim better so next week should hopefully be a little better for me.
PM
A. 405lbs, 415lbs, 415lbs
B. 225lbs (3), 245lbs (2), 275lbs (1), 235lbs (3), 255lbs (2), 285lbs (1)
Time – 8:05
Deadlifts felt pretty good today. I kept it at 415lbs as I felt like I was getting some benefit but still able to keep a pretty decent position with my back. Split Jerks were better than I though, and with some help of the other coaches started looking a little better by the time I hit 285lbs. My biggest limiting factor on these is my overhead shoulder tightness. My shoulder flexibility is kinda pissing me off, so I’m going to really start focusing on it at the end of every day. The heavy metcon went ok, but I learned a lot from it. Power Cleans were fairly consistent, but I lost a lot of time with rounds 4 and 5 of my muscle-ups. Watching video, I bend my arm early on every rep of muscle-ups, making my kip way less efficient than it should be. I need to focus on keeping those arms straight as long as possible to whip myself up easier and I think I won’t fry out as quickly. I missed 2 muscle-ups which each cost me 20-30 seconds, so I definitely have a lot to improve with this one. Solid day, and my body is feeling pretty good overall.
That quote cracks me up. i love it.
Just don’t go into your swim wod expecting to drown.