on 04/24/09

3 rounds
800m run, treadmill 5% incline
35 back ext. on stab. ball
35 sit-ups on stab. ball

time: 27:17

Did a 9 hour adventure race - worked it REALLY hard.

http://www.norcal-ar.com/events2.html

MeatSim - 25 April 2009 11:15 PM

(WARNING: topless to show back clearly)

Had my hopes up for a second there.

MeatSim - 25 April 2009 11:15 PM

Videoed last three attempts to check for rounded back.  Is this rounding permissible?
http://www.youtube.com/watch?v=Jr-8deRzRTA
http://www.youtube.com/watch?v=mKv1RKluvfg
http://www.youtube.com/watch?v=cZ0KhDtfN1o

In a true 1RM your back will round, that’s a given. I don’t care how many lifters say they don’t and how much they demonstrate perfect technique in training, their 3rd attempt on the platform looks like they’ll need to see a chiropractor the next day. The hard question is what you ask, how much bending is acceptable if you’re not setting a world record.

I’d say what you’re showing is a bit much.

Your set-up looks pretty good; Bar position is good as far as I can tell, hips look to be about right for you, back is flat. Your chin is still out a bit, for your back angle I’d say you want to be looking about 2 feet in front of your toes to get that neck straight.

In the 1st rep you’re not tight, you can see your lats are relaxed compared to the second two. In the second two you tighten up, but as you start the pull. You want to be a solid unit before you take the strain.

Two cues for you:
Angry gorilla back (chest up). Exaggerate the setup so that you’re really really tight before you pull.
Shoulders first. You want to be real careful with this one or you’ll wind up sitting into the lift and getting yourself stuck. You have a tendency for your hips (and lower back) to lead the lift. When I start doing that I think about moving my shoulders up first. In practise that isn’t what happens, instead both hips and shoulders come at the same time, but if you feel like you’re already coming evenly and in fact your shoulders are lagging, then consciously feeling like you’re reversing the order can help even things up.

So yes, I’d say that is a bit to much bend.

Friday, 23 Apr 2009
Big Dawg Workout

50 Box jump, 24 inch box   25 / 25
50 Jumping pull-ups     25 / 25
50 Kettlebell swings, 24 kg ~52 lb 25 / 25  
Walking Lunge, 50 steps   25 / 25
50 Knees to elbows     15 / 15 / 10 / 5 / 5
50 Push press, 45 pounds   25 / 25
50 Back extensions     15 / 15 / 20
50 Wall ball shots, 20 pound ball   25 / 25
50 Burpees     15 / 15 / 10 / 5 / 5
50 Single Jumps(Instead of Doub Und)50 / 50
Total Time 41:35

FirmDancer - 26 April 2009 02:36 AM

Margaret - 25 April 2009 06:21 PM

The elbow, just to make it so that I can do NOTHING.
We did Cindy about 2 weeks ago, I had decided about a month ago that since I wasn’t always chest and thighs to ground if I didn’t do triceps push-ups that I would make triceps push-ups my standard push-up, 16 rounds +pushups of Cindy and the next day—-pain.
so I’ve been going light to no weight, subbing in kettlebells, Whatever to rest it> ice massage, ultrasound at the chiropractor, massage, Trigger point therapy (I was a massage therapist at one point),
anyway I thought it was feeling good did some SDHP’s on Friday and that was painful. So I’m taking another week of no WOD’s I’ll try deadlifts tomorrow, they haven’t bothered me to demo them the last two weeks so I’ll go up slowly, back squat one day, front squat another and one other that I haven’t thought of yet.

Goodness gracious! You really are going through a rough patch the past few weeks. Are you also still wearing the neck brace?

Friends here love the Trigger Point manual; I rarely open it though. I should browse through it.

Will be looking to see what lift PRs you set this week. 

Neck brace is off thank goodness! I felt very stupid in it. I go in today for another nausea inducing treatment. (Why this is different that Crossfit induced nausea I have no idea)

Don’t know about PR’s just get to go up from where I was before on my very slow intro to CFSB