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Old 01-24-2015, 05:54 PM   #5076
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spent the entire day in Boston for the East Coast Championship. what an amazing event!!! the place is pretty small so pretty much all the athletes were just hanging around with the rest of us which made the day so much better!! got a chance to meet all my favorite athletes (except for Froning, he will be there tomorrow). i would post pictures but nobody wants to see my ugly face (even Lauren Fisher or Annie standing next to me couldn't fix that)
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Old 01-26-2015, 09:14 AM   #5077
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Finished the Level One course yesterday at Crossfit Fury outside of Phoenix. Have been doing crossfit for over 3 years now and definitely learned a lot more than I thought. Great experience, great instructors, and Crossfit Fury has an amazing facility.
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Old 01-26-2015, 09:30 AM   #5078
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Trying to get in some kind of heavy lifts that don't put too much pressure on my knee, so decided some OHS would fit the bill. I had my son record each one so I could check on my posture/alignment after the fact, ended up playing with this app, Splice. I think I've only worked some heavy-ish OHS once before, can't remember what I did, maybe 185#? Worked up to a 200# PR here:

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Old 01-26-2015, 09:51 AM   #5079
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Not bad...tough angle to judge depth and some of them looked close, but whatever I'm not a depth nazi.

Stability overhead and ankle mobility seem to be 2 things you can improve on. Really active pressing up on the bar throughout the movement might help you improve your overhead stability. Press up really hard on the bar, and focus on keeping your upper back/rhomboids/scapula complex really tight and organized.

Regarding the ankles, as you get near parallel you seem to be coming forward onto your toes. I think you are running out of ankle mobility and your shin can't tilt any more forward without pulling your heel up off the ground. It's not that bad, but it's there. I bet if you tried weightlifting shoes with a little heel elevation you would fall in love with them. Of course stretches to improve your ankle mobility go a long way too.

Have you ever tested your ankles? Put 5s under your heels and try seeing how your squat depth improves. I'll bet it's significant.
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Old 01-26-2015, 10:41 AM   #5080
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Thanks, Neek. I'm actually wearing Reebok 2.0 Lifters in that vid, which have only a mild heel. The last clip, if I included the full run, you'd see me immediately turn around to my coach and go, "was that low enough?" and he gave me a very quick "oh yeah" nod. I should note, when I say I've been nursing my knee...the painful area is in the lateral posterior area of my left knee. So, when I was doing these, I was trying to be very controlled and NOT going any deeper than necessary (hence, my borderline depth on a few) and, even though it is something you should really shoot for on OHS, trying not to get too into my heels, as they tends to aggravate my knee.

You're right, though, my overhead stability needs some work. On the last lift, I was getting the "bend the bar" from my coach the whole time, which helped, I think I was best at it on that lift but was surprised how shaky I was on lighter weights. Also, on the ankles, just happened to see an article on FB this morning about that, how people with a history of sprained ankles (*raises both hands*!) should specifically work it more, which I don't. I need to be more diligent about rolling my calves out and doing ankle stretches.
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Old 01-26-2015, 11:05 AM   #5081
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yeah OH Squat is a very humbling exercise. The % of your back squat that you can OH squat is far more a result of your stability, flexibility and mobility. Good stuff though.
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Old 02-11-2015, 01:03 PM   #5082
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Having a good week...

As I mentioned, resting my knee from what seems to be confirming as a bone bruise of my tibial plateau, have only just started getting back into heavy-ish squatting and even slower on snatches and cleans. Last week, just working up to 185# back squat, I could feel some "pressure" on it, and didn't go any farther. Monday, went to work on them again, just see how it was progressing, and my first few sets were 100% pain free, and I actually felt strong. Decided to just go with it, and ended up PR'ing by 5#, 310#. Not much, but the last time I even hit 300# was last May, and in the fall I wasn't even hitting 285#. Good evidence that you can take time off and heal properly, and still come back as strong (or stronger, in my case, somehow!?!).

Then last night, PR'd my split jerk by 15#, to 235#. I've only worked heavy jerks exclusively a couple times, so I'm still gaining some via technique alone, not simply strength. Couple videos, I hit 225# rock solid; the 235# was very shaky, I admit, I was intimidated off the rack, so lots of room to improve still. Very happy to be feeling good enough to toss some heavy stuff around now!

http://youtu.be/_QwttmX-aJg
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Old 02-11-2015, 03:19 PM   #5083
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nice work!


I passed my firefighter agility test for the city of Asheville this past Saturday. My time was 8:23...time cap was 12 minutes. I was happy I passed but I was wanting in the mid 7's. But according to firefighters there, that was considered a pretty good time overall. what really threw me off physically as well as mentally was the inability to properly warmup. they dont let you. You go from being idle while getting vitals taken, to "here's your gloves, helmet, and 45lb vest. Now take this 9lb hammer, and time will start on your first strike on the Keiser sled." You go from nothing to balls out. Im sure most of us have done a crossfit wod where we didnt get to warmup either at all or enough, and it dont take but 2 or 3 minutes to hit you like a ton of bricks. but either way, my first of two possible interviews is Feb 20th, and I'm usually not phased by interviews, so to me, the worst is behind me.
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Old 02-11-2015, 04:14 PM   #5084
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I was out of town in rural TN last week, and there was a CF Box there. I dropped in Monday to see what the place was like, and while talking to the owner, noticed that the coach was coaching a snatch WOD in jeans. Obviously he couldn't perform a good snatch, so he was having a class member show the group proper form.

The only WOD I was able to make it to was the 0530 on Friday. When I got there I saw the warm-up included 30 scorpions, among other movements I'd never heard of. My first thought was that 30 was a lot of scorpions. Then I saw how they did them. There was no holding of the stretch - just windmilling of feet to hands.

The WOD was 10 minutes of double under work, followed by Open 13.2; AMRAP10 of 5 push press, 10 deadlift, 15 box jumps at 115/95 and 24/20. As we worked on DUs - the coach/owner played on his phone. I actually was able to help one newer member get a few DUs - if you have ever seen me do DUs, you know why that's amazing - I'm lucky to string 20 double/singles together.

When that time was up, everyone got out bars and warmed up our lifts a VERY little, and then set up for the WOD. The coach looked around, asked if we were ready, and said 3-2-1, GO!. There was no coaching of movements, covering of standards, or anything like that. I was amazed.

It made me realize how special my gym is among CF Boxes, and how hard our owners work at finding and keeping quality coaches, and how hard our coaching staff works at demanding good reps and good, safe form. Whenever someone asks me about how to find a CF Box to join, my first response is to always read about the coaches and the head coach/whoever does the programming. Gyms like this are why I say that.
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Old 02-11-2015, 04:16 PM   #5085
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Quote:
Originally Posted by Damn Yankee View Post
I was out of town in rural TN last week, and there was a CF Box there. I dropped in Monday to see what the place was like, and while talking to the owner, noticed that the coach was coaching a snatch WOD in jeans. Obviously he couldn't perform a good snatch, so he was having a class member show the group proper form.

The only WOD I was able to make it to was the 0530 on Friday. When I got there I saw the warm-up included 30 scorpions, among other movements I'd never heard of. My first thought was that 30 was a lot of scorpions. Then I saw how they did them. There was no holding of the stretch - just windmilling of feet to hands.

The WOD was 10 minutes of double under work, followed by Open 13.2; AMRAP10 of 5 push press, 10 deadlift, 15 box jumps at 115/95 and 24/20. As we worked on DUs - the coach/owner played on his phone. I actually was able to help one newer member get a few DUs - if you have ever seen me do DUs, you know why that's amazing - I'm lucky to string 20 double/singles together.

When that time was up, everyone got out bars and warmed up our lifts a VERY little, and then set up for the WOD. The coach looked around, asked if we were ready, and said 3-2-1, GO!. There was no coaching of movements, covering of standards, or anything like that. I was amazed.

It made me realize how special my gym is among CF Boxes, and how hard our owners work at finding and keeping quality coaches, and how hard our coaching staff works at demanding good reps and good, safe form. Whenever someone asks me about how to find a CF Box to join, my first response is to always read about the coaches and the head coach/whoever does the programming. Gyms like this are why I say that.
sad really. next week you will have a brand new person go to that box, get seriously injured and will then say that all CrossFit is evil and that all CF coaches suck
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Old 02-12-2015, 03:49 PM   #5086
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Geez, DY, that's horrible. None of the coaches at my box would come even close to such a thing. I've never seen a coach arrive in anything other than workout gear (heck, often they'll participate in one class, then jump up to the head and coach the next one). They almost always actually participate in the warmup to a degree, don't ever skip over reviewing the lifts we'll do that day and generally pace the floor during a WOD like a military general.
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Old 02-12-2015, 04:09 PM   #5087
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so looks like i managed to really do a number on my back. i was doing some deadlifts yesterday and on the last on the way down, felt a quick pop in my back and now i can barely walk or sit. it doesn't feel like i dislocated anything , just a pulled muscle or a tweak but it still hurts like hell. already scheduled an appt with my chiro for tomorrow so i am hoping that i will be back to normal in a few days.
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Old 02-12-2015, 05:09 PM   #5088
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Quote:
Originally Posted by Damn Yankee View Post
I was out of town in rural TN last week, and there was a CF Box there. I dropped in Monday to see what the place was like, and while talking to the owner, noticed that the coach was coaching a snatch WOD in jeans. Obviously he couldn't perform a good snatch, so he was having a class member show the group proper form.

The only WOD I was able to make it to was the 0530 on Friday. When I got there I saw the warm-up included 30 scorpions, among other movements I'd never heard of. My first thought was that 30 was a lot of scorpions. Then I saw how they did them. There was no holding of the stretch - just windmilling of feet to hands.

The WOD was 10 minutes of double under work, followed by Open 13.2; AMRAP10 of 5 push press, 10 deadlift, 15 box jumps at 115/95 and 24/20. As we worked on DUs - the coach/owner played on his phone. I actually was able to help one newer member get a few DUs - if you have ever seen me do DUs, you know why that's amazing - I'm lucky to string 20 double/singles together.

When that time was up, everyone got out bars and warmed up our lifts a VERY little, and then set up for the WOD. The coach looked around, asked if we were ready, and said 3-2-1, GO!. There was no coaching of movements, covering of standards, or anything like that. I was amazed.

It made me realize how special my gym is among CF Boxes, and how hard our owners work at finding and keeping quality coaches, and how hard our coaching staff works at demanding good reps and good, safe form. Whenever someone asks me about how to find a CF Box to join, my first response is to always read about the coaches and the head coach/whoever does the programming. Gyms like this are why I say that.
Had a similar experience at Crossfit Kihei on Maui. Coach wasn't in jeans, but was totally cold / sterile feeling. Not sure if it's just the nature of that gym, and how they get so many visitors and tourists. But totally felt like another $20 that showed up to workout. I did not go back during the 10 days I was there.
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Old 02-13-2015, 09:08 AM   #5089
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Quote:
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so looks like i managed to really do a number on my back. i was doing some deadlifts yesterday and on the last on the way down, felt a quick pop in my back and now i can barely walk or sit. it doesn't feel like i dislocated anything , just a pulled muscle or a tweak but it still hurts like hell. already scheduled an appt with my chiro for tomorrow so i am hoping that i will be back to normal in a few days.
Sounds like a "standard" kind of injury from DL. Hope your chiro is as good as mine; mine just manipulated it out of me in one visit.

I had one hell of a week in my grasp and (sorta) blew it. 5# PR on back squat Monday (which is my most impressive, given how long since I had done my old 1RM), 15# split jerk PR on Tuesday (I have way more in the tank, one of my shakiest on technique), and a 5# PR on bench press last night (and I had just went up 20# after a rep scheme cycle a couple months ago). Ok, not to complain, but on Wednesday, I was under a 5# PR on my snatch three times and couldn't finish it off. I haven't done hardly any heavy snatching or drilling since I hit my current 1RM, and after watching the videos, I am SUPER slow, I just don't "get it" yet, so I really can't complain. I have lousy timing and speed, but still, I should have made any one of those three, and I would have had a 4-day PR streak! Man, I can't wait for when the snatch clicks for me...
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Old 02-13-2015, 09:19 AM   #5090
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Post a vid!

But don't feel bad. It's the most technically complicated thing that CrossFitters do. It takes a lot of reps and time under the bar to become even basically proficient.
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Old 02-13-2015, 09:24 AM   #5091
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Post a vid!

But don't feel bad. It's the most technically complicated thing that CrossFitters do. It takes a lot of reps and time under the bar to become even basically proficient.
I think the spiderman crawl might be the most technically complicated thing CrossFitters do, based on the various ways people mess it up.
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Old 02-13-2015, 09:25 AM   #5092
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ok, ok....checking my ego at the door, right?

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Old 02-13-2015, 09:31 AM   #5093
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http://imgur.com/Zr5uPBa

The bar is too far out in front of you, which is why you're failing forward like that. Are you actively hitting it off your hips? Often that can lead to that arcing motion.
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Old 02-13-2015, 09:36 AM   #5094
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1. Pulling the bar off the ground too aggressively, the first pull should be slow and controlled. The explosion comes from the knee to the hip.

2. Your hips are shooting up too quick, partially caused from the aggressive pull.

3. You're not "finishing your pull". Stand all the way up back to hat power position. Don't rush to get under the bar until the time is right.

4. You need to pull more vertical, you are rain bowing the bar which is causing you to catch and fall forward.


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Old 02-13-2015, 09:45 AM   #5095
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The speed under the bar is the most glaring thing wrong that's easy to see but there's more you can address way before that.

1. Setup looks OK. I like your position. Your back seems kinda soft though, really focus on getting your back as tight as you can before you leave the floor.

2. You are pushing with your legs off the floor and that's great. Your back angle doesn't change and that's great (your hips don't shoot up). But you are sort of bringing that bar out around your knees a bit (and away from you) as you come off the floor. Sweep that bar in towards your hips right away (lats lats lats) and get your knees back and out of the way. When you go around your knees, you are hanging the bar out away from you, causing you to come forward onto your toes early for the second pull. Forward is the enemy. Back towards you is your friend.

I would work on segmented snatch deadlift, or snatch lift off work off the floor to really solidify your positions from the floor to above the knee, and a good efficient bar path from the floor into your hips:

http://www.catalystathletics.com/exe...ment-Deadlift/

http://fubarbell.com/demo/snatch-lift

You can really be fast getting under, but if you are not putting the bar where it needs to be with the 1st and 2nd pull, you aren't going to be able to catch heavy weight.
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Old 02-13-2015, 09:50 AM   #5096
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Another good vid addressing an efficient bar path from the floor into the hips:

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Old 02-13-2015, 09:55 AM   #5097
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Awesome, everyone, thanks. Seems the theme is, bar out in front, more than anything else, and then all the downstream effects. The idea of "hitting off the hips" is, I think, a big aspect, too. I can't quite get the feel for the balance between, pulling the bar in toward the hips, and - as my coach usually shows - having the hips come forward to contact the bar and getting the bar to "float and rattle." I guess I'll just work from the ground-up - setup first, then 1st pull, etc... - and see what starts to fix what else.
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Old 02-13-2015, 10:00 AM   #5098
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IMO all crossfitters turned olifters go through the same sequence:

1. Muscle everything up (with arms like these, who needs hips!), then
2. Learn to use your hips to propel the bar. But poor positioning off the floor plus watching Jon North videos causes that propulsion to be way too far out rather than up.
3. Those that wish to tackle this beast get some good training and instruction, do lots of practice with moderate weight, learn positions and patience and get proficient.

It's really very predictable.

I love Colin Burns' teaching video on JTS:

http://www.allthingsgym.com/colin-bu...h-instruction/
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Old 02-13-2015, 12:51 PM   #5099
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Neil just made my two morning classes watch that.

Re watched the vid on my computer (not on a city bus and iPhone) , your hips don't shoot up as Neek said.



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Old 02-13-2015, 01:15 PM   #5100
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Only halfway through, and I can tell this video may change my life,

edit - 11:05 - holy cow that dude is fast!
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