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Well, after a restful week off from Crossfit, I’m back to the grind on Tuesday. Here’s my question. Should I ease back into Crossfit by doing Tuesday at say 75- 80%, or am I safe to jump right back in with the same level of intensity? Thanks.
I’m training as per the WOD order - just going to run myself a few days behind constantly so I can plan my sessions around babysitting etc.. so today I’m up to the OHS
I have a question on execution for the OHS - I watched all the demos but not 100% sure what should happen to your lumbar curve/hips at the bottom of the movement? As far as I can tell you are supposed to have your natural lumbar curve so that your butt is “sticking out” slightly as you lower. When you approach the bottom, is it normal for your hips to sort of dip and curl under? (sorry if that doesn’t make sense). I have lower back problems structurally and not sure if what I see when I watch in mirror sideways is what is supposed to happen! Not having any pain at all during any of the movement.
I have a question on execution for the OHS - I watched all the demos but not 100% sure what should happen to your lumbar curve/hips at the bottom of the movement? As far as I can tell you are supposed to have your natural lumbar curve so that your butt is “sticking out” slightly as you lower. When you approach the bottom, is it normal for your hips to sort of dip and curl under? (sorry if that doesn’t make sense). I have lower back problems structurally and not sure if what I see when I watch in mirror sideways is what is supposed to happen! Not having any pain at all during any of the movement.
You should keep your lumbar curve (usually we call it “keeping your back in extension”) all the way down. What you’re talking about is the dreaded “butt wink” where your butt “winks” under. Anyway, I think it’s natural to lose it at the VERY bottom of a squat, in an Arse to Ground (ATG). But before then you should resist it if at all possible.
No rest for me today have to catch up with 5X5 assisted pullups.
Yesterday first attempt at snatch and dash. really was challenged and liked it alot.
pack/puppies: 5 rounds for time 75lbs. snatch and run 400 meters on dreadmill.
20:05:37. Just barely over 20 minutes. Tried to catch up in the end but could not.
Do you tend to lay everything out from the start. Go ***** to the wall from go or do you tend to find a pace to finish at but is still challenging?
Do you tend to lay everything out from the start. Go ***** to the wall from go or do you tend to find a pace to finish at but is still challenging?
Yes and no.
Usually if I bust myself from the beginning, I don’t have enough at the end. The way I usually do it is say round one is 85-95% of what I could do for that round. The idea being if i put 100% into that round I shouldn’t be able to move after. Round two I try and hang onto that pace and round three I try and kill myself to finish. On a five rounder, same idea, with the first two rounds hard two rounds of oh lord please hang on, and then try and kill myself on the last round.
I try and “pace myself” but that just means not letting up.
I’ve never done this one before and pull-ups aren’t my strongest (I usually do assisted pull-ups for sets), but this one was fun. I tried 45# at the end and only got up to my eyes, but I now have something to shoot for next time. Nice.
15 30 kg Power Snatch
125 single unders (previously timed to be equivalent to running 400 m)
18:03
My shoulder was tight/sore right from the first rep of the snatch (I tore my rotator cuff in college and have a chronic issue there). I thought about shutting down after rep three but decided to push through. On round three it got really tight so I decided to shut it down. I think it would have been OK if I dropped the weight but I think my neighbors might have killed me if I dropped it 75 times….
A couple hours later it’s pretty sore, hope I can do the weighted pullups tomorrow, that’s something I really need.
Buy in
Deadlift
3 or 5 rep max set
if they did the CFT
1 mile run then
3 x or 5:00
3 Forward rolls => run across balance beam => 50 M run => Lateral shuffle 25 M => Switch sides and lateral shuffle 25 M => Agility ladder four step
Moved back into college, delayed my ability to do WODs on time.
Did a switch
Yesterday: Active rest day - played volleyball
Today: Weighted Pull-ups
35-45-55-65-75-85 (PR by 40#)
Won’t lie, I was surprised by how much I’ve gained on this. However, I can’t kip! Any suggestions?
