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05-15-2012, 10:21 PM | #3201 |
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good timing...I have Nancy tomorrow. 5 rounds of 400m run and 15 OH squats 95#.
Simply put its a problematic position for beginners to the movement. If you are anything like most males you have really tight shoulders which make a good overhead position difficult. Pvc pipe or broomstick 'dislocates' can really help as can elastic band and mobility work. Check out mobilitywod.com and search for overhead squat too. Just keep the weight very light and build up slowly. There is more than a few big strong guys at my gym that struggle with even an empty bar on OHS.
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05-15-2012, 10:27 PM | #3202 |
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I was doing empty bar tonite and looked like an idiot.
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05-15-2012, 10:35 PM | #3203 |
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05-16-2012, 12:28 AM | #3204 | |
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05-16-2012, 12:43 AM | #3205 | |
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Most people that first attempt overhead squats, tend to go up on their toes. Just like any other squat, the weight should be in your heels. Chest should also be up. This is a huge issue at my box that goes unaddressed. I've squatted for years and knew that I had this problem but never knew a way to fix it, simply because I thought I was too stiff. Best way to keep your chest up, is to get yourself in a squatted position for an air squat and hold a 10lb or 25lb plate out in front of you. It acts as a counter balance and forces you to sit up straighter. Look out ahead of you at about a 20 degree angle and that will also help keep the chest up and back straight. Works to develop any kind of squat. As far as shoulders are concerned, it should be a linear motion. Lockout the weight with your arms completely extended. The weight should sit over the top of your spine, which should be in line with your hips. The bar should almost hit you in the back of the head during certain points of the movement. As you squat down, the bar naturally moves away from your head, when you come all the way back up, you should almost hit yourself in the back of the head. |
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05-16-2012, 03:53 AM | #3206 | |
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And big traps and lats? That's new |
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05-16-2012, 07:49 AM | #3207 | |
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05-16-2012, 09:01 AM | #3208 |
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Tony - does your chest come forward on a regular squat? Can you do a wall squat?
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05-16-2012, 09:10 AM | #3209 |
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Yeah I good with wall squats and can sit on my heels. It's all chest and shoulder mobility that throws me forward. I can actually do ok with a stick or something with little weight. But as soon as I add anything I fall forward on my toes.
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05-16-2012, 09:52 AM | #3210 | |
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on a side note, i know that i am still far from where i would like to be in general but i have to say that jumping on the Crossfit wagon is easily the best choice i have ever made. i have been doing it for about 6 months now and never felt better. i am back to the same weight i was when i was in the army 13 years ago and the results have been incredible. my diet is good, my health is much better (no more heartburn and i am sick way less, also no more migranes!) and overall i just feel great! Not sure why i am even posting it but i just thought about it this morning after we did Elizabeth where at the end i felt awesome!!! 6 or even 4 months ago, i would have skipped this WOD for fear that i would die and i was actually excited before i went in today. |
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05-16-2012, 12:06 PM | #3211 |
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BacDoc, run, then OHS. Like 200m sprint, 10 OHS (relatively light weight, maybe 65#?). For some reason, the running makes you have good OHS form. There is a study about why, and I posted the article a few pages back for Coop.
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05-16-2012, 07:02 PM | #3212 |
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Well had my third run at Nancy today
5 rounds: 400m run 15 95# OHS Feb 14, 2011: 19:20Rx Dec 26, 2011: 17:16Rx May 16, 2012: 15:37Rx I would say this stuff works. |
05-16-2012, 08:28 PM | #3213 |
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That's exactly the workout I was trying to remember to tell BacDoc to do. Works great to help groove your OHS.
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05-16-2012, 08:46 PM | #3214 |
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Yeah OHS definitely get better as you go and get more loose.
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05-18-2012, 10:19 AM | #3215 |
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"Brian"
Three rounds for time of: 15 foot Rope climb, 5 ascents 185/135 pound Back squat, 25 reps did that yesterday, but did 155# front squats instead of back squats due to shoulders, and did 25 strict pullups per round instead of rope climbs(rope climbs are hell on my shoulders). Took me a touch over 30 minutes, which I felt for me was somewhat slow, but this was a workout in mental toughness a little more than physical. I cant walk today...lol. It didnt help that on Wednesday, I was on a search and rescue in some pretty rough mountainous terrain all day. My legs were already exhausted. |
05-18-2012, 10:24 AM | #3216 |
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I saw that one and I love both movements. Sets of 25 sounds like hell. Maybe I'll try it on Sunday.
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05-18-2012, 10:43 AM | #3217 |
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I don't do rope climbs, and it pisses the coaches off to no end
Coach: "Going Rx, right?" Me: "Nope, what's the sub for climbs?" Don't you have rope climbs? Yep, but I'm not doing them. I don't like them, and there's no point. You should do them if you have them. No thanks, what's the sub. Now, why don't I do them? We only have 4" thick mats at our gym, and I'm not a fan of falling on concrete. When I do them, I get rope burn on my leg, and then have to wear boots that perfectly rub on that every day. Our ropes only go to 24" from the ceiling, then there's rafters - and the gym's ROM says you have to touch the ceiling, so go up, hold rope, reach around rafter (which is right in your face) and find ceiling. Recipe for falling, IMO, as we also have the slick nylon ropes and not hemp/sisal ones. If I fall and say, break an ankle, it's not like I can just go to work on crutches like someone with a desk job. I need to be able to walk/run etc, or I get to burn my hard earned sick leave and sit at home waiting to heal, hoping I don't run out of time before I heal well enough to be able to return to full duty. CN: suck it, rope climbs. |
05-18-2012, 10:47 AM | #3218 |
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I'm like a monkey on em now.
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05-18-2012, 10:49 AM | #3219 |
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I like doing them, but my shoulders have never agreed with them. I hated them at first when I would try to just pull all the way instead of using the feet, but once I learned how to use my feet, they werent bad. it's weird how rope climbs take very little strength.....it's almost all technique.
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05-18-2012, 10:53 AM | #3220 |
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I know how to do them, had to learn them in the police academy 12 years ago...where I HAD to do them. And was covered under worker's comp if I busted my ass doing them.
When I do them, my grip is my weakness, as Shana seems to love programming bar or dumbbell stuff with them, so you can barely hold your d*** to piss afterwards And that's what scares me, weakened grip, 12' off the concrete, scared to death of heights...no thanks |
05-18-2012, 05:01 PM | #3221 |
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For our rope climbs we have solid rubber mats, I assume to prevent damage to the concrete.
They're not something I do either. Went between hours with Sara and did the wod all by myself today. "saving private sandbag" 3 Rounds for time. 400m 100lb sandbag carry 15 HSPU 50 double unders. I wasn't rushing at all, the 400m took around 5 minutes walking. HSPU I can just start to do.. and double unders... I can just start to do. 42:42 going 12:42 past the cutoff time.. those were some fun walks in the sun. |
05-18-2012, 05:11 PM | #3222 |
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We did this one today for fun...but man did it suck...my triceps locked up a few times.
Chester Chesterson 2 rounds for time of: ***8226; 25 - release push-ups ***8226; 25 - elevated push-ups ***8226; 25 - dips ***8226; 25 - alternating fist & fingertip push-ups Then: ***8226; 95lb bench press to fatigue ***8226; 45lb dumbbell press to fatigue |
05-20-2012, 04:35 PM | #3223 |
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I also had to do the rope climbs in my academy. Never have learned how or developed the proper muscle strength to get up the stupid thing without using my feet. I've got the same concerns at this stage in my life -- old enough that if I fall, I WILL break something and too old to care about doing a WOD with rope climbs RX'd.
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05-20-2012, 05:32 PM | #3224 | |
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05-20-2012, 10:07 PM | #3225 | |
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