Holy Crap, this was all of my weaknesses wrapped into one. I wouldnt say that the cleans were a weakness of mine but they took for ever. They were heavy and after everything else were extremely difficult. Double unders are coming along but I didnt string more than 2 togther.
Skipped work today to play golf (par3 course) with the wife and her brother.
Snuck in this ME work later in the afternoon.
Dismal.
3-2-1-GO
CFSB ME Work, Cycle10 week1
OHS to below parallel by video
Video’d, with arch supports
[3@PVC;3@45,3@95;3@115;1@135;1@155 warm-up]
3f,4f@160 ~90sec b/w sets
f,2f,1f,1,1@170 ~90sec b/w sets; current 5rep working point (5RM=175 to parallel)
5min rest, then…
Multi-rep @140 attempt >15 in a single set or in as few sets as possible with 1min rest b/w sets; got 7,8 (multi-rep max is 9@150 to parallel)
Then, closed out with 3,5,5 @140 to try to fix whatever was going on today!
OHS are already a hit or miss lift, so doing them at home in the garage that slopes in 2 directions makes it all the more fun. Will review video later to see what the problem was today (I looked for a puddle of character below me and didn’t see anything…). Felt like I couldn’t get the bar back enough, shoulder flexibility today?
I know I know..my deadlift sucks! But critique on form pls!
Thanks!
Couple things Mate:
First off, you’re strong and you’ll get this but watch these things:
Pushups:
1) Full lock out at the top. You’ll see you’re not getting there all the time.
2) Maintain a strong core. You’re doing the cobra thing near the end. Your hips are on the ground and you just arch up. Yeah you’re getting tired, but maintain as long as you can.
3) Full depth. The standard is Nose, chest, and thighs all hit the ground.
Deadlift:
1) I can’t tell your back is set properly. You’re standing up before the weight clears your knees. You’ll see your back is rounded at the top so I’d like to see more of the the angry gorilla setup.
2) You need to pull your hips all the way through to completion.
3) Your feet may be a little wide at setup, not quite wide enough for sumo deadlifts, not quite narrow enough for standard deadlifts or cleans.
Hip mobility
2 x 16 burpees
:
3 rounds for time
20 Double-unders (sub tuck jumps)
10 Pull-ups (Assisted or Beginner okay) Assisted (Gravitron 14)
35 pound dumbbells Squat clean, 10 reps (25# dumbbells)
Time: 23:50
Puppyish & it was still tough.
A big dog in our gym was doing the same workout as rx’ed the same time as me, although you could hardly tell we were working off the same page.
The last week of February, I came down with a flu that I’m just now finally getting over. I thought I was better last week, but I hit things too hard too quickly and went downhill. So I’ve been trying to balance between not feeling well enough to do crossfit and hating that I’m not working out. What that has meant for this week is that Tuesday and today I did some skills work.
Tuesday I did 3 rounds of squats (15-15-15), elevated beginner pull-ups (10-15-10), and GHD sit-ups (15-20-15). After working out on Tuesday I felt really nauseous and had to lay down for 15 mins before it went away. I assume it had something to do with the GHD sit-ups combined with the whole semi-sick thing.
Today I did two rounds of squats (40-50) and push-ups (15-25). Today felt good, though in retrospect I wish I’d pushed just a bit further. I was near failure while doing them, but a few hours later I barely even felt it. Guess that says something about improvements to my recovery time at least.
I feel like I need more recovery time so I worked on pyramids and an AMRAP.
L pull ups 3 X 1,2,3,4
DU’s 2 X 5-10-15-20-25
HSPU 3 X 1,2,3 strict with Dumbbells for extra depth
KB Snatch 1 X 1,2,3,4,5 each side with 20kg
Plenty of rest between movements and reps to fully recover, I particularly enjoyed the HSPU - Felt strong. Looking forward to getting deeping ROM and pushing my Press 1 RM up too!
Rest then 10min AMRAP KB snatch 5l, 5R
160 reps and a nice blood blister
P>S Hammies are super tight! I will keep stretching them…. Straight leg in particular!
