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Old 04-10-2011, 09:43 PM   #1326
BacDoc
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Sounds like a plan I like, but you don't condition yourself for compound movements by doing isolated exercises. Do compound movements!
I'm getting there. I'm battling a bad shoulder remember. Soon I'll be standing on my head while roping in a tug boat and ****.
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Old 04-10-2011, 09:47 PM   #1327
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I'm getting there. I'm battling a bad shoulder remember. Soon I'll be standing on my head while roping in a tug boat and ****.
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Old 04-11-2011, 08:39 AM   #1328
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Today's WOD:

Murph

1mi run
300 squats
200 pushups
100 pullups
1mi run
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Old 04-11-2011, 09:26 AM   #1329
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Is James getting in shape too?
He's playing on two sports teams now, which is a lot more than he ever did before we met. He's got a gym membership but hasn't been going as much recently.

I'm not sure I can get him into Crossfit. Maybe, though - I did get him into sports in the first place!

Saturday's workout:
21/15/9 reps for time
front squats
behind the neck push jerks
ring dips


I started out at 70lbs for both the squats and push jerks (which quickly became front push jerks). By the second round I switched to 65 lbs.

In the last round I tried 3 times to get my 3rd rep of a push jerk with no success, so dipped way down to 50 lbs and banged out the rest of them.


I still get wrist pain, even using the shoulder/collarbone area to support the bar during squats. What am I doing wrong?
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Old 04-11-2011, 09:38 AM   #1330
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And I was snowboarding weekly..

People be talkin about me in theirs cultfit threads.
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Old 04-11-2011, 09:45 AM   #1331
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And I was snowboarding weekly..

People be talkin about me in theirs cultfit threads.
Oh hai thar!


I was just curious. My wife and I go to separate gyms because she has no desire to do Crossfit. I keep trying and she keeps telling me no.
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Old 04-11-2011, 09:53 AM   #1332
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I still get wrist pain, even using the shoulder/collarbone area to support the bar during squats. What am I doing wrong?
You likely aren't doing anything wrong. These are standard new lifter issues What you are talking about is called the rack position. It's the proper position at the top of the clean or for a front squat:



Problems with new lifters often come down to a wrist flexibility issue sometimes a lack of thoracic spine mobility or shoulder rotation mobility. Stretch stretch stretch the triceps and wrists. Many new lifters try to grip the bar and rotate their wrists back and elbows up so the bar racks across the shoulders. Ain't gonna happen. Let go of the bar and just use the fingertips to steady it there, like in the picture above. Really concentrate on your elbows being forward and rotated up and your humerus bone being as close to parallel to the floor as you can. Coming out of a front squat, start your push up with your elbows and try to act like you are trying to touch the ceiling with them. It used to be terrible for me, but has improved a lot lately. I used to struggle with thrusters terribly because if I used a good rack position for the front squat portion, my arms were in a terrible position for the push press. I can do it much better now, and usually don't utilize the rack position for the thruster, since I've gotten stronger.
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Old 04-11-2011, 10:13 AM   #1333
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Originally Posted by wcu25rs View Post
Today's WOD:

Murph

1mi run
300 squats
200 pushups
100 pullups
1mi run
Murph is pretty tough. Longest workout I have seen so far.
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Old 04-11-2011, 10:30 AM   #1334
Fish
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Originally Posted by -=C=- View Post
Oh hai thar!


I was just curious. My wife and I go to separate gyms because she has no desire to do Crossfit. I keep trying and she keeps telling me no.
I don't think I could manage to go as much as Sara has been. esp with her work at home schedule it's been easier for her to go as much as she does. I don't think I want give up that many evenings.

I would like to get to the gym I have membership for.. but tend to be lazy and end up on our elliptical machine in the basement where no one is yelling at me.
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Old 04-11-2011, 10:32 AM   #1335
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I don't think I could manage to go as much as Sara has been. esp with her work at home schedule it's been easier for her to go as much as she does. I don't think I want give up that many evenings.

I would like to get to the gym I have membership for.. but tend to be lazy and end up on our elliptical machine in the basement where no one is yelling at me.
Driving games burn calories too!
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Old 04-11-2011, 10:47 AM   #1336
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Driving games burn calories too!
Too bad I usually have beer while doing that.
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Old 04-11-2011, 11:00 AM   #1337
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Originally Posted by coop119 View Post
He's playing on two sports teams now, which is a lot more than he ever did before we met. He's got a gym membership but hasn't been going as much recently.

I'm not sure I can get him into Crossfit. Maybe, though - I did get him into sports in the first place!

Saturday's workout:
21/15/9 reps for time
front squats
behind the neck push jerks
ring dips


I started out at 70lbs for both the squats and push jerks (which quickly became front push jerks). By the second round I switched to 65 lbs.

In the last round I tried 3 times to get my 3rd rep of a push jerk with no success, so dipped way down to 50 lbs and banged out the rest of them.


I still get wrist pain, even using the shoulder/collarbone area to support the bar during squats. What am I doing wrong?
I keep coming back to this thread cause I now realize how bad this stuff can be for you if you're not doing it correctly, and I want to help prevent mishaps. I'm basically in the same boat with bacdoc--I've got shoulder impingement from those idiotic butterfly kipping pullups.

What you're doing wrong is using way too much weight. If I'm not mistaken, you're starting this stuff new, and if anything at the very least, you shoud be doing these with an empty women's barbell (25# IIRC). The olympic lifts are complex enough, but when the morons doing the programming start doing things like 50-60 snatches or behind the neck jerks, coupled with other movements, then of course your form (which is not there to begin with, I guarantee you) will break down. If you look at all the main site videos, there's really not much form to talk about. This is people's main contention with CF--you're taking very complex movements and then having people do them to failure. Not a good idea.

Anyway, drop the amount of weight. Find someone who knows how to teach those movements and go from there.
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Old 04-11-2011, 11:03 AM   #1338
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Quote:
Originally Posted by Neek View Post
You likely aren't doing anything wrong. These are standard new lifter issues What you are talking about is called the rack position. It's the proper position at the top of the clean or for a front squat:



Problems with new lifters often come down to a wrist flexibility issue sometimes a lack of thoracic spine mobility or shoulder rotation mobility. Stretch stretch stretch the triceps and wrists. Many new lifters try to grip the bar and rotate their wrists back and elbows up so the bar racks across the shoulders. Ain't gonna happen. Let go of the bar and just use the fingertips to steady it there, like in the picture above. Really concentrate on your elbows being forward and rotated up and your humerus bone being as close to parallel to the floor as you can. Coming out of a front squat, start your push up with your elbows and try to act like you are trying to touch the ceiling with them. It used to be terrible for me, but has improved a lot lately. I used to struggle with thrusters terribly because if I used a good rack position for the front squat portion, my arms were in a terrible position for the push press. I can do it much better now, and usually don't utilize the rack position for the thruster, since I've gotten stronger.
BTW that is Aimee Anaya, co owner of the gym I train at (they got "booted" from CF). She's an olympic lifter and if you watch any of her videos, you'll get an example of how to do those lifts.
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Old 04-11-2011, 11:18 AM   #1339
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There's not a better combination of grace, speed, and power in the world than watching a well-trained olympic lifter. I'm convinced of it.
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Old 04-11-2011, 11:45 AM   #1340
wcu25rs
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Originally Posted by wopgenius View Post
Murph is pretty tough. Longest workout I have seen so far.

actually if you break it down into 20 rounds of Cindy, it isnt that bad. I mean still tough, but not as bad.
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Old 04-11-2011, 11:53 AM   #1341
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There's not a better combination of grace, speed, and power in the world than watching a well-trained olympic lifter. I'm convinced of it.
Negative. A horse at full gallop is a beautiful thing. There is nothing that matches the power and grace.
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Old 04-11-2011, 12:09 PM   #1342
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Originally Posted by hystikal View Post
I keep coming back to this thread cause I now realize how bad this stuff can be for you if you're not doing it correctly, and I want to help prevent mishaps. I'm basically in the same boat with bacdoc--I've got shoulder impingement from those idiotic butterfly kipping pullups.

What you're doing wrong is using way too much weight. If I'm not mistaken, you're starting this stuff new, and if anything at the very least, you shoud be doing these with an empty women's barbell (25# IIRC). The olympic lifts are complex enough, but when the morons doing the programming start doing things like 50-60 snatches or behind the neck jerks, coupled with other movements, then of course your form (which is not there to begin with, I guarantee you) will break down. If you look at all the main site videos, there's really not much form to talk about. This is people's main contention with CF--you're taking very complex movements and then having people do them to failure. Not a good idea.

Anyway, drop the amount of weight. Find someone who knows how to teach those movements and go from there.
While I agree with your points, I don't think the complexity of the movement is what caused my wrist pain. Maybe had I been doing it with a pvc pipe I wouldn't have hurt, but I think any amount of weight, even down to the 30# bar would have caused wrist discomfort. I'm simply not used to having any weight on my wrists in that position. Or any position, really, considering most things I do I likely stack the bones so my wrist is caring any of the weight.
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Old 04-11-2011, 12:16 PM   #1343
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Originally Posted by wcu25rs View Post
actually if you break it down into 20 rounds of Cindy, it isnt that bad. I mean still tough, but not as bad.
Damn that is a good idea. I was doing like 20pullups/20pushups/30-40 squats. I figured if I could get rid of the pullups then I could alternate pushups and squats. But I like the 20 rounds of Cindy better. Will try this next time we do murph. thanks for the tip.
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Old 04-11-2011, 12:55 PM   #1344
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Originally Posted by coop119 View Post
While I agree with your points, I don't think the complexity of the movement is what caused my wrist pain. Maybe had I been doing it with a pvc pipe I wouldn't have hurt, but I think any amount of weight, even down to the 30# bar would have caused wrist discomfort. I'm simply not used to having any weight on my wrists in that position. Or any position, really, considering most things I do I likely stack the bones so my wrist is caring any of the weight.
In a proper rack position your wrists really shouldn't be bearing (or caring) any significant weight at all.
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Old 04-11-2011, 01:40 PM   #1345
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Originally Posted by coop119 View Post
While I agree with your points, I don't think the complexity of the movement is what caused my wrist pain. Maybe had I been doing it with a pvc pipe I wouldn't have hurt, but I think any amount of weight, even down to the 30# bar would have caused wrist discomfort. I'm simply not used to having any weight on my wrists in that position. Or any position, really, considering most things I do I likely stack the bones so my wrist is caring any of the weight.
The complexity of the movement is exactly what caused your pain. Neek is correct. You should have the bar on your fingertips and supported primarily on your anterior deltoids, not your clavicle. Your fingertips essentially only balance the bar during the rack position. Your trainers should be looking out for this and correcting it.
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Old 04-11-2011, 01:41 PM   #1346
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Look at where Aimee has the bar in the above picture.
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Old 04-11-2011, 01:47 PM   #1347
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Look at where Aimee has the bar in the above picture.
I get that, but look at the angle of her wrists. That's where my issue comes in -lack of flexibility. No matter how much of the weight is NOT on my hands/wrists, I need to get the bar into and out of that position, which involves bending my wrists more than I'm used to.
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Old 04-11-2011, 01:51 PM   #1348
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Stretch, stretch, stretch....triceps, wrists, foam roller on your thoracic spine, lacrosse ball dug into the nasty bits of your shoulders and scaplulae. All of that can help, because lack of mobility in any of those areas can cause difficulties with the rack position. hystikal is 100% right, be very wary adding weight until you can do the moves correctly.

Really practice a nice air squat with your chest up and your spine neutral too.
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Old 04-11-2011, 02:03 PM   #1349
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I know I've mentioned it a bunch of times in here before, but if you haven't started doing this stuff. Start. Don't miss a day:

http://www.mobilitywod.com/

This one in particular is a good one for you:

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Old 04-11-2011, 04:51 PM   #1350
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I have raised clavicles so I can't put weight on it (barbell on bone = pain) when doing front squats or cleans so I get more tired since I have to hold up 150+ pounds with my arms.
any solutions?
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