Dude where is your avatar? You look naked without it!
Ha!! I know. Long story but there was a “reorg” and I was trying to load a new one, and got rid of the old one before trying, and currently there’s an “issue” with the new hosting site’s accepting photos.
CK Jax - 23 June 2009 04:10 AM
I agree with you - For an experienced lifter in the last 2 sets it should be a struggle to get the last rep. If it’s not they should probably do an additional set.
For a newer lifter I would stick to a challenging load under which you can still hold your form. As the movement becomes familiar, and the technique solid, then go after those knee wobblers!
That’s a better approach. Thanks for getting my back when I pop off lately. I’ve been a little too quick on the trigger. And this is brief for me . . .
What are you thinking would be “experienced” then? I think it took me like 6-10 weeks of doing front squats every week before I felt I was really getting somewhere. We don’t hit front squats near that often around here. I’ve got an idea, but it’s only semi-formed (and you thought those were the ones I actually wrote!).
Dude where is your avatar? You look naked without it!
Ha!! I know. Long story but there was a “reorg” and I was trying to load a new one, and got rid of the old one before trying, and currently there’s an “issue” with the new hosting site’s accepting photos.
CK Jax - 23 June 2009 04:10 AM
I agree with you - For an experienced lifter in the last 2 sets it should be a struggle to get the last rep. If it’s not they should probably do an additional set.
For a newer lifter I would stick to a challenging load under which you can still hold your form. As the movement becomes familiar, and the technique solid, then go after those knee wobblers!
That’s a better approach. Thanks for getting my back when I pop off lately. I’ve been a little too quick on the trigger. And this is brief for me . . .
What are you thinking would be “experienced” then? I think it took me like 6-10 weeks of doing front squats every week before I felt I was really getting somewhere. We don’t hit front squats near that often around here. I’ve got an idea, but it’s only semi-formed (and you thought those were the ones I actually wrote!).
“experienced” = **** - Damn my canned answer machine broke!
Really it depends on the person and the lift. The front squat requires you to maintain a good front rack (high elbows coupled with an upright chest etc) As you know when the weights get heavy the elbows drop & the weight (and you) want to go forward. An experienced lifter can do one of the following: 1) control and correct the flaw during the effort 2) Dump the weight safely. An inexperienced lifter can’t do 1) & has limited success at 2).
A newbie should work with progressively heavier weights until their comfort with the movement increases & should practise dumping the weights so they can do it safely.
“We don’t hit front squats near that often around here.” It goes into the skill development department - I had a terrible front rack when I started, so on alternate days I would do front squats in the CF warm up instead OHS. I would also throw in a ‘light’ session of F/S or HPC (front rack work) before wods that didn’t hit that area.
2 Rounds:
10 x DBall Slams, 20#
10 x Wall Ball, 20#
10 x Back Ext
10 x GHSU
15 x Side Plank Walk(R/L)
CFS Lvl 2 WOD 090623 - Squats, KettleBell Swings, Pull-Ups
3 Rounds for Time:
50 x Squats
20 x KB Swings, 1.5Pd
20 x PLU 9:21
Cool-Down
Stretches
Nice spicy little MetCon. Things got a little rough in the last round: The squats were a real slog and I let myself down by breaking the swings twice after keeping them unbroken in the previous 2 rounds. Pull-Ups at that rep count are always challenging for me and they ended up being the what cost me the most today. They went 16-4, 10-5-5, 7-4-4-3-1-1.
I’ve been doing too much in the WOD, so my body was feeling trashed and not feeling up for hitting the gym the next day or two, so I’m toning things down a bit for the sake of regularity.
45-65-65-85-85
Heels started to come off the ground on the last two sets, but overall it was an enjoyable workout.
Buy-In:
800M Run
Cash-Out:
15 Back Extensions
7 Back Extensions (25lb)
5 Dips on Roman Chair
40lb Z Bar curls X12
60lb ZBar curls X8
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Handstand push-ups
Time: 11:32.5
For some reason I had a hard time getting into my grove on the HSPUs. On the first round I kept falling out of my hand stand which rarely happens. I bet I fell out about 3 times. I am sure I wasted a good 10 seconds just kicking back up into my hand stand.
I liked this WOD, but I, like others probably, wonder what it would have been like had we not done the massive press WOD just a couple days ago.
Hope to see this one again. Would like to go under 11:00 or even close to 10:00 min.
Pullup Variations - what a great WOD to return to the cycle!!! hahaha
Warm-up - 1 mile on the dreadmill.
As usual, the pullups ate my lunch! Scaled for humans:
Only managed 5 rds before failure (15:02), further would have required rest well outside of a metcon effort)
Different set up than I am used to. The gym at MIT has 2 lifting platforms (when will be Clean again!!!) with pullup bars over head (designed for us tall people!!) that have those rotating handles that are adjustable in width. They seem to move a little, which made it a little “different” than a fixed bar, but not bad. This was one rd less than the last time this came up, but # of sets has improved some. Stronger, but endurance worse.
