Please hold questions and comments until Garddawg or BlueBugofJustice post the scaling, which usually includes links to exercise videos, common substitutions and other helpful information.
Ah, what the heck, we’ll be generous, ask as many questions as you want.
The mainpage of CrossFit directs new people here for help getting started. CF can be confusing enough for a newbie, we want to make it as easy as possible for them. We ask you to be courteous and thoughtful of the newbies.
Overhead squat day for us day-behind folks…and wow, does mine ever need work.
Did 3 rounds of the CFWU with pullups and dips assisted at 69.5#. OHS form was fine with the PVC over my head during the warmup, but when I tried using an 18# stick full of sand to see if my form stayed good, I found it didn’t. My heels kept trying to rise, and every few reps my knees would try to twitch inwards.
This being the case, I’m requesting some help from those more filled with CF wisdom…are these strength or flexibility issues, and what might be recommended to help clear them up faster?
OHS form was fine with the PVC over my head during the warmup, but when I tried using an 18# stick full of sand to see if my form stayed good, I found it didn’t. My heels kept trying to rise, and every few reps my knees would try to twitch inwards.
This being the case, I’m requesting some help from those more filled with CF wisdom…are these strength or flexibility issues, and what might be recommended to help clear them up faster?
Thank you!!
IFV: check out this month’s edition of the CF Journal. There’s a free download article titled “A CrossFit Startup Guide”. Amongst other things it mentions the squat, and contains a few links to previous articles specifically geared towards correcting the squat. Hope this helps.
Overhead squat day for us day-behind folks…and wow, does mine ever need work.
Did 3 rounds of the CFWU with pullups and dips assisted at 69.5#. OHS form was fine with the PVC over my head during the warmup, but when I tried using an 18# stick full of sand to see if my form stayed good, I found it didn’t. My heels kept trying to rise, and every few reps my knees would try to twitch inwards.
This being the case, I’m requesting some help from those more filled with CF wisdom…are these strength or flexibility issues, and what might be recommended to help clear them up faster?
Thank you!!
With out seeing your lift I would say yes to both strength and flexibility.
If you think your form is good w/ a stick but that opinion changes under load guess what? Your form isn’t what you think it is, but it never is. I can back squat 325 3 times, but failed at 165 OHS why? Because my mid-line stability sucks (too many 6packs going into my abs)! It is however getting better through practise and so will yours.
Check out Kelly Starrett’s videos on mid-line stabilization and the boz and todd show videos on the push jerk in the crossfit journal. key points being the active shoulders at the top of the lift, and mid-line stabilization through core contraction and breath control.
Both strength and flexibility will improve as you become more familiar with the lift and learn the proper techniques.
Todays WOD: The pinky raise. Now don’t strain yourselves while doing this.
The sub for this workout is the ‘chest raise’. Make sure you have good form on this. You must be in the horizontal position on a soft surface with your head slightly tilted up by another soft surface. For good technique you should have your eyes closed.
Row, pullups, pushups, situps, back extentions to warm up.
OHS 3-3-3-3-3
30, 30, 30, 30, 30kg
Another first time overhead-squatter here and I’ve got to say this is a tough exercise. I did a bunch of light weight squats including front, back and overhead before attempting anything with weight. My first couple of sets were shaky, I had a lot of trouble getting to the bottom of the squat and I felt a distinct lack of flexibility in my hip area. Also, my mid-line stabilization is not the greatest, I was shaking all over the place. In the third set I lost the weight after two reps and paused for a bit longer to think about my form. I widened my stance a bit and focused on keeping my knees tracking outward in the direction of my toes. The fourth set felt really good and the fifth even better. This was a promising outcome, I’ll look forward to more overhead squats in the future.
Resting today, but something came over me and I just had to try to do some handstand push-ups. I got four of them and was amazed at how difficult they were. However, I was pumped that I was able to do a few because I had just been doing elevated push-ups in previous workouts just trying to build up to the handstand push-ups. I can really tell that I’m getting stronger. AND, I’m ordering rings tomorrow. I can’t wait!
Had to catch up on the posts felt good doing the power cleans but I did not think that my form after the first would’nt be any good during the last set so I knocked down the weight a bit
Pack:
For time:
95 pound Power clean 15 reps
30 Ring dips
95 pound Power clean 12 reps
24 Ring dips
95 pound Power clean 9 reps
18 Ring dips
95 pound Power clean 6 reps
12 Ring dips
95 pound Power clean 3 reps
6 Ring dips
15:15
Overhead squat 3-3-3-3-3 reps
95 X 3
105 X 3
115 X 3
125 X 3
135 X 3
Really need to get the abs in shape as there was allot of shaking and rocking on the last couple of reps.
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