Gymnastics Warm Up
Strict Muscle Ups
credit Lorraine Morrison
(rest 30-90 seconds)
5 x 3 Banded/Rowing/Kneeling Muscle Ups
, rest 90 seconds
Low Hang Snatch (2″ from floor): 15 mins to work to a heavy single
Battle of London Qualifier 3
As many rounds as possible in 20 minutes of:
50 Wall Balls
40 Kettlebell Swings (Russian, i.e. shoulder height) 32/24Kg
100 Double Unders
Should You Compete? – Colm
Since what we do here has a competitive outlet it’s important to answer the question “is competing right for me?”
The answer is yes if, and only if, it’s additive to your life. There’s a few factors that can make it an additive/positive part of your life.
For some, the very act of competing in and of itself is enjoyable. They enjoy the rush of adrenaline, the buzz of pushing hard and feeling completely exhausted afterwards.
Others, they find their training takes on a greater meaning if they’re training towards something. They’re far more likely to work on their toes to bar/pull ups/muscle ups knowing they’re likely to be tested than just working on these movements day to day.
Finally, competition can also highlight some areas to work on going forward, and serve as a nice litmus test of where your strengths/weaknesses lie. Competition then is a test of skill/speed/endurance etc.The results can shape training for the next cycle.
By the way the etymology of compete is “to strive for together”. Competition doesn’t have to be anything antagonistic. Note that nowhere have we mentioned winning as a reason to compete. At times people can feel that they should only compete if they can win, and this applies to some endeavours more than others. People are happy to enter a local 5K road race or even a marathon just to push themselves rather than trying to win. Yet won’t compete in a weightlifting meet because they don’t believe they’re strong enough to contend. There’s a mental disconnect there that bears pointing out.
If you see competition as a validation of your self worth, then it’s probably not a healthy activity for you to take part in. If you’re caught up in what people will think of you if you fail, or feel that you should only compete if you’ve a shot of winning, that’s not healthy.
There’s no problem with being nervous or even slightly afraid competing in something. Nerves and adrenaline show that you care about the upcoming event. If you’re paralytic with fear, however, to the point where you really don’t enjoy it and regret it afterwards, either competing isn’t for you or you bit off more than you could chew.
One thing that needs to be addressed is ego. Competition has a way of keeping us humble. If you enter something believing you can walk it then it’s only a matter of time before you’re brought back down to ground. Competing in something you know you can win easily isn’t really competing either, it’s just ego inflation. Competition is meant to be about striving to be better, after all.
Competing takes sacrifice. This may be sacrificing lunch with friends that day, or not drinking for a few weeks beforehand. It might mean making major life changes due to the amount of time food prep, mobility and sleep needed to compete at the level you want to compete at. All this sacrifice needs to be weighed up against what you get out competing.
If it’s a win or nothing, the sacrifice will not be worth it and afterwards you can really resent what you were so passionate about. Competing, or any endeavour, should be about your personal victories. Simply taking part, pushing yourself outside your comfort zone, hitting a new personal best, and giving it your all are great personal victories.
There’s levels of competition and these should also be in line with your goals. An In House Team Throwdown or Olympic Lifting Meet offer a starting point for competing in a very familiar environment. If you’d like to move on up in terms of challenge, provided the personal rewards outweigh the sacrifice keep going!
In conclusion, if competition is going to add to overall enjoyment and development, you should do it. If not, then just continue to enjoy your training journey. If you decide in the future you’d like to throw your hat into the ring, that’s cool too.