Sharpen the spear
Ken, the mild-mannered Sasquatch, who lopes through the 6am class, just sent me a great article about training over the age of 35.
I was going to share it with everyone…but, I misplaced it.
As I recall, the drive by summary would read: “the judicious use of intensity in training will keep you performing as well as possible for as long as possible”
Meaning, if our goal is longevity (and it should be), as we reach a certain vintage, we have to pick our moments to go hard, and when to back off.
Due in large part to our compounding life-stressors (kids, mortgage, increasing career responsibilities, etc) and the fact that our endocrine systems are starting to pump the breaks a little bit, we can’t go full-tilt every training session.
No big deal. A tremendous amount of progress can be made during those ‘back off days’.
In some workouts, you’re chasing the buffalo.
In some workouts, you’re sharpening the spear.
You need to do both to feed your family.
Here’s a video of Ken going hard? backing off? I don’t know. Like Froning and Lebron its hard to tell with Ken.
He’s the street-wise Hercules who fights the rising odds.
Andy
Warm Up:
Coach’s Choice
Skill/Str Element:
A. 5 Deadlift, 3 sets
B. 3 Push Press. Hold 3 sec in the dip position, Hold 3 sec at lockout. 3 sets
Workout:
For virtuosity, 18 min EMOM cycle through the following:
3-6 Tough Ring Rows with Feet Elevated (use false grip if possible)
6-10 (aside) Wt. Single-Leg Romanian Deadlift
10-20 Hollow Rocks
Optional Finisher
50 Perfect Pushups, with a prone 3 sec iso “T” at the bottom of each push up
EVENTS AND WORKSHOPS
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What Weakness 101 is all about!
As a CrossFit athlete and coach, I know its hard to master all the things that come along with CrossFit. Classes are awesome, they build community like no other fitness regime out there, plus they are
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11 Comments:
By The KraKen 01 Apr 2015
Holy shit that’s funny. Nice one Andy 😀
By Eunice 01 Apr 2015
Ken – Street-Wise Hercules! Yes!
By Mr.Spock 01 Apr 2015
The Kracken always gets the buffalo!
By Clyde 01 Apr 2015
Andy, I used to really like you…until you called me vintage.
Now I love you.
By Clyde 01 Apr 2015
Also, which is it? Mild mannered sasquatch? Street wise Hercules? The Kracken?
Let me know if you’d like an official NNC verdict, or you want to sort this out independently.
By Squad 01 Apr 2015
I want the KRAKEN!
(although the other two are good…)
I think a vote based on comments today is a good start….. Nice video Andy.
Did Ken have any idea?
By The KraKen 02 Apr 2015
He was blissfully unaware
By liz 02 Apr 2015
VINTAGE – love it!!
Ken’s a dude ….I like sasquatch (do they have 3 nipples?)
By Afghan 02 Apr 2015
There’s always room for 1 or 2 unofficial nicknames, but my vote goes to…. The KracKen!
I think my vintage came earlier than 35, or is it just sour grapes?
By Wendy 02 Apr 2015
this is what i see when i work out with Ken, http://th00.deviantart.net/fs71/PRE/f/2010/152/8/f/Release_the_Kraken_by_GENZOMAN.jpg
NNC verdict: The KraKen.
By Andy 02 Apr 2015
Alright, Kraken it is.