i did this and it worked out really well and helped me become much more flexible in the wrists. Once i came off of them, my flexibility has increased tremendously. check out my avatar.
I had diet question also. I’ve watched alot of peoples results from crossfit and they mostly lose weight. Well in my case I’m trying to gain weight for my sport especially since im 6’ 167lbs, my goal is actually around 175-180 but then again im not trying to put on fat weight if anyone knows a legit diet I would really appreciate the help. Remember im not trying to put on fat, that wouldn’t do me any good at all lol.
Most folks around here recommend the Zone Diet for proper nutrition… not just for losing weight but for excellent performance and building/maintaining lean body mass.
Poke around the nutrition forum and ask some questions. People there should get you started out right.
Well, I have been playing catch up so, here goes….
Monday I didn’t take the time to get into a gym and do “Karen” so I did her yesterday on the rest day, scaled to a 12 lb ball (heaviest I could find at Academy) and a 10 ft target, 150 reps (9:21).
Today I went to the gym, completed the CFWUx3, with 15 of everything but pullups. Pullups were 2 strict, 10 assisted at 85 lbs; 1 strict 2 kipping and 7 assisted at 85 lbs; 1 strict, 1 kipping, 8 assisted at 85 lbs. I have to work on those.
Front squats 5x3
95, 115, 135, 185, 195
Is it normal that front squats are with less weight than back squats? My back squat PR for three reps is 275 and I was struggling to do my body weight today….And I seem to have the same problem others are having with the grip.
Is it normal that front squats are with less weight than back squats? My back squat PR for three reps is 275 and I was struggling to do my body weight today….And I seem to have the same problem others are having with the grip.
Yes,
Front squats require more mid-line strength to maintain spinal integrity. They also have a flexibility and technique component that is required to maintain most efficient form. Not that back squats don’t, but front squats seem to be more challenging and failure to maintain form results in much more difficulty supporting the weight.
They also recruit the quads a little more than the back squat.
Between the added requirements for technique and strength usually Front Squats aren’t quite as strong as back squats.
Is it normal that front squats are with less weight than back squats? My back squat PR for three reps is 275 and I was struggling to do my body weight today….And I seem to have the same problem others are having with the grip.
Yes,
Front squats require more mid-line strength to maintain spinal integrity. They also have a flexibility and technique component that is required to maintain most efficient form. Not that back squats don’t, but front squats seem to be more challenging and failure to maintain form results in much more difficulty supporting the weight.
They also recruit the quads a little more than the back squat.
Between the added requirements for technique and strength usually Front Squats aren’t quite as strong as back squats.
I agree. Also, the factor and technique to just hold the weight across the chest is more difficult than the back squat.
2nd day of CFSB. I flipped the days so today was back squats.
95X5
115X5
125X5
Next week the days will be in proper order. Trying to establish a baseline for now.
Then at Brand X we did “Helen”. Not one of my favorites. I did 200M run to keep up the intensity and used the 16KG kettlebell and kipping pullups with a few jumping. That is where I slow down.
Second set of kettlebell swings unbroken. Time:12:30
Dead-lift and Runs
135# dead-lift 400 Run 15-12-9 reps.
15:29
Did light weight as am still working on proper form. Run was around the block up a big hill. Running is definitely a weak point for me, I also despise doing it. It will get better though.
