A barbell. If using something else than a standard 20kg/45lb, please specify the weight of the bar.
Standard weight plates. All types are allowed (bumper plates, iron plates). Make sure they are verifiable and can be clearly read.
A way to clearly film yourself. When filming, make sure you get a good, full view of the barbell, your entire body, and the ground. Pick an angle that allows the judges to see proper technique, depth, etc. Please try and keep everything of a reasonably high quality.
A way to identify yourself by your username and the date in which you performed the lift(s).
We’re doing the CrossFit 20.3 Deadlifts for time! No handstand stuff, it’s pretty simple:
45 Deadlifts (F: 155lbs M: 225lbs)
45 Deadlifts (F: 205lbs M: 315lbs)
9 minute time cap. Fastest time wins!
Conventional/Sumo/Jefferson variants are all fine. Wear any supportive equipment you want, get your hands on the bar with any equipment you want, if you want to wear a Deadlift suit - enjoy. Hitching allowed, touch and go allowed. Your gender would be whatever you choose to identify as. Just pick up a barbell 90 times in 9 minutes.
I've been lifting for a bit over 2 years now. The last year I've been focused on improving the big three and looking like I actually lift. In the past I've run Nsuns, 5/3/1, Candito's 6 week, and done my own programming. I chose to run Iron Giant because its easier to do a lot of smaller workouts due to school.
Male, 18, 5'8"
All weights in KG
Due to the extensive nature of this topic and my desire to simplify it in a useful way, this will be a two-part series. Part One will seek to discuss the role of self-knowledge in psychological preparation and some universally applicable strategies while Part Two will consider emotional management, common distractions, strategies that are better suited towards different types of lifters, and will hopefully answer any questions from the audience that arise during the discussion of Part One.
When you walk into the gym, assuming you are there to accomplish something, you bring with you both physical and psychological preparation in order to realize your daily training purpose. While physical preparation is relatively easy to quantify and can be thought of in terms of your recovery factors, your health, and the training you have been undergoing prior to your session, mental preparation is more challenging to describe with concrete terms. Furthermore, because you experience thousands of thoughts each day and because your emotional state is far more variable than your physical state, your mental preparation must be a continuous process that is attended to before each substantial encounter with a weight.
Today, I will focus on important aspects of self-knowledge that will, with intentional reflection, hopefully guide you in the right direction for “getting your mind right” and on describing some useful techniques for facilitating consistent mental and emotional states while you are training. This write-up is appropriate for any level of trainee, though advanced lifters may already utilize these strategies without thinking and beginners may not yet be able to identify faults in their psychological preparation. I am hoping that you will be able to get something out of it regardless of where you’re at. The opinions expressed herein are based off my experiences as a lifter and occasional coach as well as the experiences of those around me. Nothing in here should be construed as medical advice, and if you struggle with mental illness, please speak with a professional. As always, caveat emptor.
Why delve into this topic?
As I have discussed in my AMRAPs writeup, psychological factors can cause a set to end prematurely by introducing a distraction or an unmanageable emotion, which can break your concentration, throw off your form, or diminish your resolve to take the set as far you would like. However, these factors can also impair a set before it even begins in the same manner. While “proper physical preparation” looks fairly consistent between trainees, the great variety of lifters’ personalities, gym behaviors, relationships with training, past experiences, and emotions precludes a singular method that all can use to mentally and emotionally prepare. Furthermore, it’s much easier to identify a physical factor if one is the primary cause of subpar performance, such as “I dropped that deadlift because I felt a sharp pain in my back” or “I can’t hit depth because I have awful ankle mobility,” versus pinpointing a psychological factor. You must dig. Granted, there is significant interplay between the two, and some lifters won’t let go of the deadlift even if their backs hurt, but the psychology of pain is a deep topic beyond the scope of this write-up, and so we will focus on “pure” psychological factors. Though a singular, universally applicable method for proper psychological preparation is out of reach, my goal here will be to create a framework that you can utilize in most lifting situations to increase the frequency of your desirable mental states in the gym.
The bank of training and recovery knowledge receives significant deposits all the time. New programs come out constantly, and scientific inquiry improves our methodologies. We know a LOT about training. This bank freely lets us withdraw the necessary information to prepare ourselves physically. However, to attain psychological preparation, we must know ourselves as trainees, and in order to do that, we must ask ourselves some questions.
What is my personality? Is it the same in the gym and outside of it? How does my environment affect it?
Analyzing your personality can be taken as far as you would like, from the philosophical “Who am I?” to the more practical “What thoughts, emotions, and behaviors do I consistently manifest and display?” The latter will be of more use to us here. Recognizing your thought patterns is necessary to identify both maladaptive thoughts that can fuel negative emotions and cause issues in the gym as well as positive thoughts that facilitate emotional states conducive to excellent performance and overall well-being. You can also start by recognizing an emotion and work your way towards a thought. This is a skill that takes significant time to develop, but it starts with the conscious acknowledgement and appraisal of your internal experience.
Aug 27, 2011
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