buy in
2x
10 squats
10 hanging power snatch, 75#
10 HSPU
10 GHD sit-ups
ME Work
Back squat (multi-rep only)
[5@135;3@185;3@205;1@255 warm-up]
@ 225 attempt 15 in a single set or 20reps total with as few sets as possible with 1min rest b/w attempts; got 15 (new multi-rep PR)
**Hamstring and glutes always feel more taxed than quads when squatting… indicative of form error or dependant on each individual??
10min rest, then…
WOD
Grace
30reps for time:
Clean and Jerk 135#
TOTAL TIME=5:25 (1:24/1:58/2:03)
Power cleans from the deck and push jerks. Perhaps the first 2-3 reps were push presses because I was trying that slick move of receiving the bar in the dip and using that extension for the jerk – no go. Had to revert to finishing each clean and redipping for each jerk.
12/09/2008=6:06 w/ 135# (power clean from the deck, push jerk)
9/18/2008=6:53 w/ 135# (power clean from the deck, push jerk)
1/29/2008=9:13 w/ 135# (power clean from the deck, split jerk)
8/13/2007=12:27 w/ 135# (hanging clean, split jerk)
4/7/2006=8:44 w/ 125# (power clean from the deck, split jerk)
2/18/2005=6:22 w/ 115# (power clean from the deck, split jerk)
**Hamstring and glutes always feel more taxed than quads when squatting… indicative of form error or dependant on each individual??
I actually thought that was the whole idea . . .
I’m being kinda smart alecky, but completely serious. I thought that you were supposed to keep tension on the hamstrings, use them to spring(relatively speaking) out of the hole, with the quads picking up the slack somewhere, say 1/3 of the way back up—that’s not scientific, just at some point before half way the quads start really pulling their weight again, i.e., it’s a hip driven exercise, and that’s where all the power ought to come from. I find now that when I do lots of air squats, I have sore hamstrings almost always afterward, but hardly ever do I have super sore quads.
Of course, I may just be a form error who posts a lot . . .
JDG - 02 June 2009 11:19 AM
WOD
Grace
30reps for time:
Clean and Jerk 135#
TOTAL TIME=5:25 (1:24/1:58/2:03)
Played tribute to ERIN today
Pack scale 5 rounds for time of
-15 30# dumbell split cleans
-21 pullups
21:00 holy smokes that was tough
The explosiveness of the split cleans gassed me big time
I’m also a little concerned about myself since I went out to
Buy new shoes for WODS and I found myself doing air squats
In the store to try them out . People moved away from me quickly!
Includeing family.later"the cat”
I’m also a little concerned about myself since I went out to
Buy new shoes for WODS and I found myself doing air squats
In the store to try them out . People moved away from me quickly!
Includeing family.later"the cat”
That’s some quality Fathering right there . . . . equal parts advice, encouragement, and embarrasment . . .
I’m also a little concerned about myself since I went out to
Buy new shoes for WODS and I found myself doing air squats
In the store to try them out . People moved away from me quickly!
Includeing family.later"the cat”
That’s some quality Fathering right there . . . . equal parts advice, encouragement, and embarrasment . . .
Never thought of it that way . See I’m not crazy I’m a role model
One other thing though , I put hula hoops in the gym because it gets my boys
Out there doing pull ups box jumps rope climbs and hula hoop. However when
No one is around I find myself hula hooping . That’s right I’m a closet hula hooping crossfitter.there I said it!
LATER got some hooping to do.
First time on OH squat with weight. Squat felt stable, arms felt better with very wide grip, concentrated on squeezing shoulders together and keeping my lumbar form. On fourth set I felt a rotator cuff/impingement talking to me so I backed off. Deceptively difficult motion.
does anybody have any advice on getting deeper with the ohs? The first 3 sets i had a really hard time getting down to parallel. The 4th and 5th I used a bench as a point to get my butt down and touch. It seemed to work, but I’d rather not use extra assistance for the exercise. I currently use running shoes when I work out, and I am thinking that they may be throwing off my balance. Is that a factor that could be limiting my range of motion for the squat?
I usually go “butt to the ground” when I squat, so I am used to being able to go all the way down. Is it possible that with the OHS you just cant physically get down as far as you can with a front or back squat?
does anybody have any advice on getting deeper with the ohs? The first 3 sets i had a really hard time getting down to parallel. The 4th and 5th I used a bench as a point to get my butt down and touch. It seemed to work, but I’d rather not use extra assistance for the exercise. I currently use running shoes when I work out, and I am thinking that they may be throwing off my balance. Is that a factor that could be limiting my range of motion for the squat?
I usually go “butt to the ground” when I squat, so I am used to being able to go all the way down. Is it possible that with the OHS you just cant physically get down as far as you can with a front or back squat?
You will have to practice with a pvc, go light at first because dude, you’re strong, you’re just not flexible enough yet to get that weight up and hold it.
Have you done wall squats? Where you stand close to a wall with the pvc overhead and squat? I found that helped. Could you post some video? We might have some ideas or cues to help you.
And no, the running shoes won’t help a lot, but that’s probably minor at this point.
