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Old 03-11-2013, 11:58 AM   #3926
wcu25rs
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yeah, I always use the metal clamps. We have a bunch of rogue plastic clamps, as well as some by another maker, and all of them are pure crap.
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Old 03-11-2013, 12:04 PM   #3927
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I'd visit ART, chiro, and/or PT before ortho.
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Old 03-11-2013, 12:05 PM   #3928
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Hit 100 reps for 13.1 but just couldnt stick the snatch at 135. I had my friend record the attempts and I know what I was doing wrong. Now I just need to fix it. Definitely felt happy with the attempts but would have been much happier if I got it.

http://www.coachseye.com/RzVB

Problems to work on: Lead with my ass first and landed on my toes instead of with the feet flat and weight towards the heels. Also need to work on shoulder mobility to really lock it out overhead.
Not the best time to analyze your form after 70 burpees, 30 lighter snatches and the time pressure, but your hips shoot way up before the bar breaks from the floor:



Back angle is nearly horizontal and it forces you to leave the bar way out in front of you. You try to compensate by catching it way on your toes:



Work on staying back on your heels throughout the first and second pulls, keeping your butt down and back angle consistent during the 1st pull and keeping the bar close to you.
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Old 03-11-2013, 12:08 PM   #3929
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Yeah definitely the two things that I need to work on. After seeing it, I know that if the bar is forward at all, I'll probably never be able to save it, especially since that was a higher weight snatch than I've ever attempted. I think my starting position could use some work and that would translate into the rest of the movement. I also think my feet didnt really move much from their starting position.

Thanks for the analysis Neek.
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Old 03-11-2013, 12:12 PM   #3930
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Quote:
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Not the best time to analyze your form after 70 burpees, 30 lighter snatches and the time pressure, but your hips shoot way up before the bar breaks from the floor:

Back angle is nearly horizontal and it forces you to leave the bar way out in front of you. You try to compensate by catching it way on your toes:

Work on staying back on your heels throughout the first and second pulls, keeping your butt down and back angle consistent during the 1st pull and keeping the bar close to you.
Practice your technique with lower weight until you perfect it. To help you learn to balance on your heels, try doing overhead squats. Your butt has to be behind your feet, back straight, hips at around 45 degrees, and your quads must be parallel to the ground if you're gonna catch it low. Try catching it at only a quarter squat to help you focus on form. And as you master that, start catching it lower.
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Old 03-12-2013, 02:41 PM   #3931
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Mentally it took a few jumps standing on end to feel totally secure with it but it really is quite stable. This is with a 20/24/30 inch box.

I'm sure they are significantly easier to build too.
Had to tackle it to find out! Because I needed/wanted to have several shorter boxes available for when I work with my Little Leaguers, I decided to have an all-out box-building weekend. After a lot of geometry to figure out a good use of material, I calculated I could make three more 12" boxes, one more 18" box and one 20x24x30 box out of three 4x8 sheets of plywood:

Materials and tools laid out:


Most of the cutting done:


All the panels cut and ready for assembly:


Finished!
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Old 03-12-2013, 09:43 PM   #3932
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My buddy is on the board now for North Central Regional, Zach Ba.... something lmao. He is #44 right now at 173pts! We can't wait to see how he does with 13.2!
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Old 03-12-2013, 09:45 PM   #3933
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Had to tackle it to find out! Because I needed/wanted to have several shorter boxes available for when I work with my Little Leaguers, I decided to have an all-out box-building weekend. After a lot of geometry to figure out a good use of material, I calculated I could make three more 12" boxes, one more 18" box and one 20x24x30 box out of three 4x8 sheets of plywood:

Materials and tools laid out:

Most of the cutting done:

All the panels cut and ready for assembly:

Finished!
Those look great! Very nice job!
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Old 03-13-2013, 09:00 PM   #3934
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Workout 13.2

10 Minutes AMRAP of:

115 pound Shoulder to overhead, 5 reps
115 pound Deadlift, 10 reps
15 Box jumps, 24" box




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Old 03-13-2013, 09:02 PM   #3935
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Quote:
Originally Posted by Rattles View Post
Workout 13.2

10 Minutes AMRAP of:

115 pound Shoulder to overhead, 5 reps
115 pound Deadlift, 10 reps
15 Box jumps, 24" box




Gotta say, that one looks pretty damned easy. There are going to be a serious number of rounds completed by the top athletes on this one.
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Old 03-13-2013, 09:09 PM   #3936
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Gotta say, that one looks pretty damned easy. There are going to be a serious number of rounds completed by the top athletes on this one.
my guess is that the box jumps are going to stop a lot of people and really sneak up on you. even 5 rounds means 75 box jumps on 24" which is a LOT.
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Old 03-13-2013, 09:10 PM   #3937
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Gotta say, that one looks pretty damned easy. There are going to be a serious number of rounds completed by the top athletes on this one.
Annie got 12+1, Anything over 10 rounds is going to be completely elite. Games competitors, etc. I think for a really good "regular joe" 8 rounds could be a great goal. This one is all about the box jumps. That's gonna be the separator.
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Old 03-13-2013, 09:18 PM   #3938
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i think that i will do the first 2-3 rounds with normal box jumps and then switch to fast step ups/step downs. i am already dealing with some ankle **** and shin splints so completely destroying my legs is not worth it.
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Old 03-13-2013, 09:19 PM   #3939
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Quote:
Originally Posted by Neek View Post
Annie got 12+1, Anything over 10 rounds is going to be completely elite. Games competitors, etc. I think for a really good "regular joe" 8 rounds could be a great goal. This one is all about the box jumps. That's gonna be the separator.
That is what my initial thoughts were. The box jumps are gonna finish a lot people off.
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Old 03-13-2013, 09:23 PM   #3940
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i need to decide when i am doing this one. my legs are smoked from a heavy leg day yesterday and i can only do it either tomorrow or Friday. i might just do some technique and mobility work tomorrow and tackle this one on Friday.
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Old 03-13-2013, 09:55 PM   #3941
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We're short on time this week so Coop and I waited at the box for the 13.2 announcement and did it immediately.

got a 136, 4rds + 1 box jump
didn't put the shoulder to overheads down, was goal #1
my deadlifts were not the best, I was trying for form and being slower than I needed for that weight.

Box jumps were the suck, I repped them all from the top and only missed one of them.
I'm pretty sure I could do it a little faster getting the DL to move faster and not break any of the DL sets in half.




coop got a 245, presently she's 5th worldwide for women.. out of 11!
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Old 03-13-2013, 10:53 PM   #3942
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Anyone else think that is a really weak weight for the men? It seems like a minimum of 185 would be right for this one. Of course that would require 2 bars so I guess that's why they do it that way. Also, unless someone is double shock loading on box jumps, shouldn't see any Achilles injuries. Our box does not participate in or even care about these open wods but I might do this one on my own just for the heck of it.
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Old 03-13-2013, 11:00 PM   #3943
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Anyone else think that is a really weak weight for the men? It seems like a minimum of 185 would be right for this one. Of course that would require 2 bars so I guess that's why they do it that way. Also, unless someone is double shock loading on box jumps, shouldn't see any Achilles injuries. Our box does not participate in or even care about these open wods but I might do this one on my own just for the heck of it.
Hmm no. 185 would have changed this wod completely and turn it into a slow workout with lower number of reps. By keeping the weight down, they made it into a cardio blaster that you can push through. Also 185 would have knocked TONS of people because putting 185 over head for 5 times around is a lot for a lot of people.

As for the Achilles comment, the critic about CF is that it is encouraging the rebound jump which is what can blow you Achilles. A lot of people will immediately jump up after landing in order to speed up the reps.
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Old 03-13-2013, 11:41 PM   #3944
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Hmm no. 185 would have changed this wod completely and turn it into a slow workout with lower number of reps. By keeping the weight down, they made it into a cardio blaster that you can push through. Also 185 would have knocked TONS of people because putting 185 over head for 5 times around is a lot for a lot of people.

As for the Achilles comment, the critic about CF is that it is encouraging the rebound jump which is what can blow you Achilles. A lot of people will immediately jump up after landing in order to speed up the reps.
I should have been more specific. I was talking about dead lifts at 185 but forgot to specify.

From what Ive read about the rebound jump(which is what I've always done for about 4 years now), the theory isn't the rebound itself but landing with just half of your foot on the box and letting the other half "hang" off the box. One thing I have read is that many people don't recommend rebounds if its higher rep sets(25+ or so).
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Old 03-14-2013, 09:31 AM   #3945
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oh for just the deadlifts yeah that makes sense since even 185 is not heavy.

as for the box jumps, here is a good example of what i mean and a pretty heated discussion about them:

http://sexyas****.org/2012/11/07/box...my-achilles-0/

the rebounding box jump falls in the same category as the SHDP, butterfly pullups and a few other movement that people know they are not good for you and yet Crossfit keeps pushing them in competition settings.
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Old 03-14-2013, 10:13 AM   #3946
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Those look great! Very nice job!
Thanks!
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Old 03-14-2013, 11:07 AM   #3947
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oh for just the deadlifts yeah that makes sense since even 185 is not heavy.

as for the box jumps, here is a good example of what i mean and a pretty heated discussion about them:

http://sexyas****.org/2012/11/07/box...my-achilles-0/

the rebounding box jump falls in the same category as the SHDP, butterfly pullups and a few other movement that people know they are not good for you and yet Crossfit keeps pushing them in competition settings.
The thing though is that the evidence is anecdotal at best. There's really no evidence that properly performed rebound jumps in lower rep sets will blow out the Achilles. I mean my Achilles is no stronger than the next guys and the only thing that will bother me every now and then are my shins. If it was that prevalent then I'm pretty confident I would have suffered an injury by now.
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Old 03-14-2013, 11:14 AM   #3948
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The thing though is that the evidence is anecdotal at best. There's really no evidence that properly performed rebound jumps in lower rep sets will blow out the Achilles. I mean my Achilles is no stronger than the next guys and the only thing that will bother me every now and then are my shins. If it was that prevalent then I'm pretty confident I would have suffered an injury by now.
Even though you're going that fast, and only using your calves (presumably, and your Achilles then, too), couldn't you still theoretically be using your calves to cushion the landing slightly?
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Old 03-14-2013, 11:18 AM   #3949
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The thing though is that the evidence is anecdotal at best. There's really no evidence that properly performed rebound jumps in lower rep sets will blow out the Achilles. I mean my Achilles is no stronger than the next guys and the only thing that will bother me every now and then are my shins. If it was that prevalent then I'm pretty confident I would have suffered an injury by now.
i agree but what a lot of people are saying and i tend to agree with is that it is an unneeded risk and there is no reward for it unless you are competing or do this professionally. there is no real advantage to rebounding instead of stepping down and jumping again other than time. same thing with butterfly pullups, you do get faster time but you put insane amount of stress on your shoulders so its not worth it.

if you think about these movements, you don't need scientific proof to see that they are probably not that great for your body. all you need to do is do one butterfly pullup and you will feel the amount of stress vs. strict or even kipping pullup. also, while not scientific, there are way too many accounts out there of ruptured Achilles and SLAP to make me want to not do these things since i don't have to. trust me, you will get a great workout even if you don't do butterflies or rebound box jumps.
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Old 03-14-2013, 11:39 AM   #3950
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Completely depressed and discourage. I have what started out as a tweaked muscle in my left hip/buttock, tried massage therapy and keeping workouts light, but good cardio and stretching. Didn't work, just got worse, now I'm having full blown full-leg weakness and intense pain episodes, going to see an orthopedic next week.

On top of that, just had a wart treated on the bottom of my left foot (first one is 20+ yrs of walking around gym floors, the streak is over!), freakin' hurts and will likely take a couple weeks to go away fully. And last but not least, after tweaking something around my right elbow several weeks ago (can't remember, high pulls or such), it's not getting better, either. I've been on full, no-workout, no-nothing rest for more than a week, which likely has to continue indefinitely until all this s**t works itself out, and I'm going insane, and just sit here imagining all the progress I'm losing.
Sorry to hear. I tweaked my back again 5 minutes into a workout yesterday. I wasn't even pushing very hard. I specifically didn't sign up for the Games so that I'd be able to coast and relax until I healed up. I planned to compete in some local competitions in May/June.
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