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I ended up doing 3 sets of normal squats and 3 sets of sumo squats (50kgs) and 3 sets of 80 kg leg presses.
do you recommend me doing the WOD since it concentrates on the legs? im kind of sore from yesterday but its not that bad.
I ended up doing 3 sets of normal squats and 3 sets of sumo squats (50kgs) and 3 sets of 80 kg leg presses.
do you recommend me doing the WOD since it concentrates on the legs? im kind of sore from yesterday but its not that bad.
Hell Yes I do!
In all seriousness warm up good, stretch out and get your blood pumping. By the time your ready to start your wod you shouldnt even notice your legs being sore. Almost every day your legs are going to be involved in the wod. Its part of life we use our legs for everything, so its part of CF too. I know I know but bis and back today and tomorrow is legs. Forget it, it doesnt work that way.
I cannot get into a full squat position with out my butt dropping down at the bottom. Should I still do the the same wod with less range of motion or is there a substitution I can be doing instead?
#5
watch this. this really helped me..
just keep your feet planted dont raise your heals while going down. and keep your back as straight as possible .. to learn and get use to the technique do light weights so that you fix your style. go as low as possible. ideally when your thighs are parallel to the ground.
good luck. http://www.youtube.com/watch?v=kTc8kY3kz0g&feature=related
I suppose your talking about the dreaded butt wink. What I suggest to most people is to go as low as you can without letting the butt wink occur. And stretch like crazy. You need to get past that and the only way to is getting that flexibility.
FRIDAY 100305
21-15-9 reps of:
225 pound Deadlift
135 pound Overhead squat (scaled down to 115)
I tried to do this as Rx’d, but 135 was my previous 1RM for OHS… Needless to say I got 3 reps into the set of 21, smartened up, and scaled down to 115.
Total time: 16:32
Had to break up all sets. It went something like this:
R1: DL - 15,6; OHS - 6,6,5,4
R2: DL - 8,4,3; OHS - 4,3,3,3,2
R3: DL - 5,2,2; OHS - 3,3,2,1
DLs felt great! Need to work on OHS.
I quit smoking yesterday, i started crossfit today. God the warm up had me feeling nauseous lol!
CFWU
3x10
Sam Stretch
OHS
sit ups
back extensions
pull ups (5 x2 full extension, 235lbs is a bit heavy for me for a set of 10!!!) *might just kip these till i get better.
dips
Bench Press
WU: 45x15, 65x15, 95x5, 135x2
Work: 175x5, 185x2 (d’oh), 180x2 (double d’oh!)
High rep: 115x15 (oh look, that one worked) Well, when I get back to school, I’ll have to recruit a spotter it seems, though I might restart my BP. I found I was shorting some reps so that the bar was a couple inches from hitting my chest. Bad form to get the reps is just not acceptable
WOD
12-9-6
165# SDL
75# OHS
Time: 04:47 Self-scaled this and it worked really well. I did sumo deadlift because I’m working this with CFSB, so I want to accustom myself to the form. 165 was relatively heavy (225 is my 5RM for SDL), but I could’ve gone faster if I had used alternated grip. OHS were just painful. My legs still don’t know what hit them after HBBS + OHS on Sun and FS + High rep HBBS yesterday. I’m looking forward to rest day and my spring break from school
