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04-10-2011, 09:43 PM | #1326 |
Don't Thread on Me
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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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04-10-2011, 09:47 PM | #1327 |
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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 |
04-11-2011, 09:26 AM | #1329 |
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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? |
04-11-2011, 09:38 AM | #1330 |
RIP Sirkbac
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And I was snowboarding weekly..
People be talkin about me in theirs cultfit threads. |
04-11-2011, 09:45 AM | #1331 |
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04-11-2011, 09:53 AM | #1332 | |
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Quote:
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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04-11-2011, 10:13 AM | #1333 |
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04-11-2011, 10:30 AM | #1334 | |
RIP Sirkbac
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Quote:
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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04-11-2011, 10:32 AM | #1335 | |
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04-11-2011, 10:47 AM | #1336 |
RIP Sirkbac
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04-11-2011, 11:00 AM | #1337 | |
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Quote:
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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04-11-2011, 11:03 AM | #1338 | |
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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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04-11-2011, 11:45 AM | #1340 |
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04-11-2011, 11:53 AM | #1341 |
Don't Thread on Me
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04-11-2011, 12:09 PM | #1342 | |
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04-11-2011, 12:16 PM | #1343 |
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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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04-11-2011, 12:55 PM | #1344 | |
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04-11-2011, 01:40 PM | #1345 | |
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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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04-11-2011, 01:47 PM | #1347 |
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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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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. |
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: |
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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