3 Rounds for time
Run: 200m
Hang Cleans 10 Reps@135
Ring Dips 10 Reps
Time: 00:06:04
Today felt good. The nag cleans got heavy near the end and I actually lost my grip on the 7rep of the last set. I need to work on my grip strength, in before masturbation joke. I will start doing the pull-ups I do on the fatter pull-up bar at Zephyr. As I start to incorporate more of the Olympic style movements into the training my grip strength will go up. I have been reading Rippetoe and about his power clean technique. His advice about aiming the bar such that it is above the knee, on top of the thigh as the jumping point makes sense! Go do some hang cleans, then practice the full movement with the idea that as the bar comes over the knee it touches the thigh and then I jump. It is so simple I could do it. It will really, really, REALLY, help the timing of the explosion of the hips. Such a simple way to explain it and totally obvious. Remember to get his book, you will learn so much.
Cheers!
25 July 2013
24 July 2013
5/3/1
OHP: 5x88lbs, 5x105lbs, 5x115lbs
Fronts Squat: 3x10@135lbs
Pull-ups (alternating grip): 3x10
Felt good today. I did not do any deadlifts because my legs were sore from the day before due to me being a peer pressure pansy.
Cheers!
23 July 2013
23 July 2013
3x5 Deadlift @265lbs
3 Rounds for Time
21 Toes to Bar
21 Wall Balls
Time: 00:07:41
Deadlifts the day before deadlifts. I will have to back off tomorrow for the 5/3/1. I debated simply skipping the deadlifts and working some sort of skill but I was peer pressured into it because I am weak.
I hate toes to bar and they will be the bane of my workout life. I can totally see how they are beneficial because they hit your abdominals ridiculous and also work your grip strength. After deadlifts though it is rough. You will feel your entire body after deadlifts and toes to bar when you start the wall balls. Forearms, shoulders, traps, lumbar spinae, glutes, quads, calves, even feet! I deadlift barefoot though so I can feel my feet a lot more. This was a great workout and really showed some weak spots for me. The weakest point of the day was my back and the left abdominal region. Definitely asymmetry in how I engage my core. I spoke with the yoga lady there and she was working on some static poses with me and was showing me some weak points in how I am doing said poses. I need to keep my hips square and parallel with the ground when in warrior three. I open my hips which makes balancing easier and takes away from the isometric engagement of the hamstring and glute and the lower back. I think by working on that during yoga and then focusing on engaging the abs WHEN I AM TIRED will get that working better.
Off to sleep so I can gro muscles.
Cheers!
3 Rounds for Time
21 Toes to Bar
21 Wall Balls
Time: 00:07:41
Deadlifts the day before deadlifts. I will have to back off tomorrow for the 5/3/1. I debated simply skipping the deadlifts and working some sort of skill but I was peer pressured into it because I am weak.
I hate toes to bar and they will be the bane of my workout life. I can totally see how they are beneficial because they hit your abdominals ridiculous and also work your grip strength. After deadlifts though it is rough. You will feel your entire body after deadlifts and toes to bar when you start the wall balls. Forearms, shoulders, traps, lumbar spinae, glutes, quads, calves, even feet! I deadlift barefoot though so I can feel my feet a lot more. This was a great workout and really showed some weak spots for me. The weakest point of the day was my back and the left abdominal region. Definitely asymmetry in how I engage my core. I spoke with the yoga lady there and she was working on some static poses with me and was showing me some weak points in how I am doing said poses. I need to keep my hips square and parallel with the ground when in warrior three. I open my hips which makes balancing easier and takes away from the isometric engagement of the hamstring and glute and the lower back. I think by working on that during yoga and then focusing on engaging the abs WHEN I AM TIRED will get that working better.
Off to sleep so I can gro muscles.
Cheers!
22 July 2013
22 July 2013
5/3/1
Squat: 5x155lbs, 5x175lbs, 5x200lbs
Bench: 5x115lbs, 5x135lbs, 5x155lbs
Assistance: 3x5 Pistol Squat, 3x10 Ring Dips
Today I modified the Wendler because last week I realised I didn't use 90% like he prescribes. I always think that when someone knows more than you you should shut up and do what they tell you. If there is ever a time when I am comparable to Jim Wendler then maybe I can start fucking with his program. Until that day I need to shut up and do it as is.
Everything went great today and squats feel so good. I have started to really focus on bumping my hips out before I break my knees as I am descending into the squat. Since I have started to focus on doing this I feel much more strong in my core and lower back than I can remember. Granted the weight is low so it may be misleading, there may also be some mental bias in there, but I do feel stronger. I feel more capable of being able to drive the weight from the hole back to the top of the squat. I am trying to look to see if there is some technique I am happening upon that speaks to this but I have yet to find anything making mention of this.I am still reading about the topic I hope to blog about. It is complex and I know I don't fully understand it which is why I want to read more before I make an asss out of myself.
Bench was easy. Weights were light.
I did notice during the pistol squats the lateral-anterior part of my knee start to hurt. Due to how low you go during this movement the force along the interior portion of the knee, the meniscus and other cartilage in there, areplaced under heavy load. Basically from what I read the deeper you squat, the more force your meniscus will feel. This is for a variety of reasons all of which I am still trying to grasp and put together. It has to do with how your hamstring and quadricep work together during the squat and how the load shifts throughout the changing angle of the knee and hip during the movement. Anyway I felt it there and I still feel a hangover of sorts there. This is where I tore my meniscus back int he day but I don't think anything will come of it. Tomorrow will be the ultimate test of it anyway.
One last thing I need to mention is that I weighted myself back on 6/13 and have been every week since. I found I went from 203lbs to 214lbs!!! I am eating pretty decent, or so I thought. I am going to have to seriously look at the calories I am putting into my body and see what the hell it is I am doing that is allowing me to gain so much weight. I did increase my caloric intake but that is because I am working out so much more than I had been previously. I think I am going to need to actually calculate it all out and see. Perhaps even increase the amount of exercise I am doing. That will make me tired.
Cheers!
Squat: 5x155lbs, 5x175lbs, 5x200lbs
Bench: 5x115lbs, 5x135lbs, 5x155lbs
Assistance: 3x5 Pistol Squat, 3x10 Ring Dips
Today I modified the Wendler because last week I realised I didn't use 90% like he prescribes. I always think that when someone knows more than you you should shut up and do what they tell you. If there is ever a time when I am comparable to Jim Wendler then maybe I can start fucking with his program. Until that day I need to shut up and do it as is.
Everything went great today and squats feel so good. I have started to really focus on bumping my hips out before I break my knees as I am descending into the squat. Since I have started to focus on doing this I feel much more strong in my core and lower back than I can remember. Granted the weight is low so it may be misleading, there may also be some mental bias in there, but I do feel stronger. I feel more capable of being able to drive the weight from the hole back to the top of the squat. I am trying to look to see if there is some technique I am happening upon that speaks to this but I have yet to find anything making mention of this.I am still reading about the topic I hope to blog about. It is complex and I know I don't fully understand it which is why I want to read more before I make an asss out of myself.
Bench was easy. Weights were light.
I did notice during the pistol squats the lateral-anterior part of my knee start to hurt. Due to how low you go during this movement the force along the interior portion of the knee, the meniscus and other cartilage in there, areplaced under heavy load. Basically from what I read the deeper you squat, the more force your meniscus will feel. This is for a variety of reasons all of which I am still trying to grasp and put together. It has to do with how your hamstring and quadricep work together during the squat and how the load shifts throughout the changing angle of the knee and hip during the movement. Anyway I felt it there and I still feel a hangover of sorts there. This is where I tore my meniscus back int he day but I don't think anything will come of it. Tomorrow will be the ultimate test of it anyway.
One last thing I need to mention is that I weighted myself back on 6/13 and have been every week since. I found I went from 203lbs to 214lbs!!! I am eating pretty decent, or so I thought. I am going to have to seriously look at the calories I am putting into my body and see what the hell it is I am doing that is allowing me to gain so much weight. I did increase my caloric intake but that is because I am working out so much more than I had been previously. I think I am going to need to actually calculate it all out and see. Perhaps even increase the amount of exercise I am doing. That will make me tired.
Cheers!
18 July 2013
18 July 2013
Morning Vinyasa
Woke up at 5am and got my yoga on. Felt good despite the fact Nicole made the room 113 degrees. It wa sweltering even though no one else seemed to mind.
Cheers!
Woke up at 5am and got my yoga on. Felt good despite the fact Nicole made the room 113 degrees. It wa sweltering even though no one else seemed to mind.
Cheers!
17 July 2013
5/3/1
Overhead Press: 5x85lbs, 3x102lbs, 1,115lbs
Deadlift: 5x185lbs, 5x220lbs, 5x250lbs
Pull-ups: 3x10
Front Squats: 3x8@135lbs
Everything felt great. Got some feedback regarding my deadlift form. I was weak when lowering the weight and found by keeping the bar closer to my thighs and shins it really helps.
Cheers!
Overhead Press: 5x85lbs, 3x102lbs, 1,115lbs
Deadlift: 5x185lbs, 5x220lbs, 5x250lbs
Pull-ups: 3x10
Front Squats: 3x8@135lbs
Everything felt great. Got some feedback regarding my deadlift form. I was weak when lowering the weight and found by keeping the bar closer to my thighs and shins it really helps.
Cheers!
16 July 2013
16 July 2013
50 DUs
10 Power Snatch
40 DUs
8 Power Snatch
30 DUs
6 Power Snatch
20 DUs
4 Power Snatch
10 DUs
2 Power Snatch
Time 10:02
My time was bullshit simply because I couldn't get my double unders right. I couldn't get any significant streak going and my time suffered. But on to the good stuff!
I learned how to snatch today and that was fun. I practiced with the 45lb bar to get the technique right. I found that I was not quite getting the timing of the shrug down. Fortunately I have experience doing the movements from my time power cleaning, dead lifting, and over head squatting. The power snatch slightly modifies these movements but they are essentially the same even when you put them all together as such. Obviously follow the Rippetoe video I linked above. He knows more than I will ever know about lifting, technique, and communicating the technique to others.
I find I learn more when I study and then try and explain what I just studied so if I am wrong or you believe there is a better way to do the movement please let me know.
Aside from the hip drive the most important aspect of the movement would be where you grab the bar. It is important your grip is such that the bar hangs right where your hip creases. This will be different for everyone. Stand with feet wide as though you were going to jump and touch the rim and then set your grip. Once you have this hang position you are set to go. Rippetoe talks about pushing the hips back and bending the knees and in this way the bar will naturally move towards the floor. Once it gets to your mid thigh you will stop moving and hold it for a second. This position you will need to check your arms and whether or not your elbows are straight. I found this to be important when I was doing the movement because it will determine your arm position through the explosive phase and ultimately affect your position at the rack position over your shoulder joint above your head. Rippetoe goes into great detail about the importance of your elbow position in the video linked above. I practiced dropping the bar to my hips and then jumping out of that position with straight arms and then shrugging my shoulders. As I said above, the timing of my shoulder shrug was off and in addition to that I found I was rolling my shoulders back rather than shrugging them. It got better when I thought touch my ears with my shoulders. This position eventually leads to you dropping the bar further to just past your knees and jumping up into the air.Rippetoe had the volunteer add the over head portion but for me I started jumping and just shrugging the shoulders. It let me focus more on the hip drive and the shoulder shrug before I complicated things with lifting the bar over my head. When doing power cleans and now this power snatch, I always thought of driving my hips into the place where the wall meets the ceiling. It makes me feel like I am really shooting my hips out of that bent position and creating a lot of force. Rippetoe talks about thinking about the wrists and the movement at the top position and how that is the last thing that will happen. I didn't give this ANY thought when learning the movement and so will have to revisit it next time I do these. Another point to take away is that the bar path is as close to your body as possible. This is to keep the bar over your midfoot which is the most stable position for it to be. After I practiced just jumping and shrugging the shoulders I added in the overhead snatch part. It is more difficult than you think to keep the bar close to your body and that is something I will have to work on. The consequences of not keeping the bar over your feet will become more and more evident the greater the weight on the bar.
The full power snatch is similar to the power clean and so that wasn't too shocking to me. Rippetoe talks about pushing the knees out which is something I do not do and will have to look into it more. It seems to me that position isn't as explosive as if your were readying yourself to jump high or broad jump. I am not sure why he pushes that part.
Key points:
1) Approximately hip width stance
2) Elbows straight and shrug into your ears
3) Explode using your hip drive and jump into the air.
4) Get under the bar after you shrug your shoulders
If you have anything to add to what I wrote please do!
Cheers!
10 Power Snatch
40 DUs
8 Power Snatch
30 DUs
6 Power Snatch
20 DUs
4 Power Snatch
10 DUs
2 Power Snatch
Time 10:02
My time was bullshit simply because I couldn't get my double unders right. I couldn't get any significant streak going and my time suffered. But on to the good stuff!
I learned how to snatch today and that was fun. I practiced with the 45lb bar to get the technique right. I found that I was not quite getting the timing of the shrug down. Fortunately I have experience doing the movements from my time power cleaning, dead lifting, and over head squatting. The power snatch slightly modifies these movements but they are essentially the same even when you put them all together as such. Obviously follow the Rippetoe video I linked above. He knows more than I will ever know about lifting, technique, and communicating the technique to others.
I find I learn more when I study and then try and explain what I just studied so if I am wrong or you believe there is a better way to do the movement please let me know.
Aside from the hip drive the most important aspect of the movement would be where you grab the bar. It is important your grip is such that the bar hangs right where your hip creases. This will be different for everyone. Stand with feet wide as though you were going to jump and touch the rim and then set your grip. Once you have this hang position you are set to go. Rippetoe talks about pushing the hips back and bending the knees and in this way the bar will naturally move towards the floor. Once it gets to your mid thigh you will stop moving and hold it for a second. This position you will need to check your arms and whether or not your elbows are straight. I found this to be important when I was doing the movement because it will determine your arm position through the explosive phase and ultimately affect your position at the rack position over your shoulder joint above your head. Rippetoe goes into great detail about the importance of your elbow position in the video linked above. I practiced dropping the bar to my hips and then jumping out of that position with straight arms and then shrugging my shoulders. As I said above, the timing of my shoulder shrug was off and in addition to that I found I was rolling my shoulders back rather than shrugging them. It got better when I thought touch my ears with my shoulders. This position eventually leads to you dropping the bar further to just past your knees and jumping up into the air.Rippetoe had the volunteer add the over head portion but for me I started jumping and just shrugging the shoulders. It let me focus more on the hip drive and the shoulder shrug before I complicated things with lifting the bar over my head. When doing power cleans and now this power snatch, I always thought of driving my hips into the place where the wall meets the ceiling. It makes me feel like I am really shooting my hips out of that bent position and creating a lot of force. Rippetoe talks about thinking about the wrists and the movement at the top position and how that is the last thing that will happen. I didn't give this ANY thought when learning the movement and so will have to revisit it next time I do these. Another point to take away is that the bar path is as close to your body as possible. This is to keep the bar over your midfoot which is the most stable position for it to be. After I practiced just jumping and shrugging the shoulders I added in the overhead snatch part. It is more difficult than you think to keep the bar close to your body and that is something I will have to work on. The consequences of not keeping the bar over your feet will become more and more evident the greater the weight on the bar.
The full power snatch is similar to the power clean and so that wasn't too shocking to me. Rippetoe talks about pushing the knees out which is something I do not do and will have to look into it more. It seems to me that position isn't as explosive as if your were readying yourself to jump high or broad jump. I am not sure why he pushes that part.
Key points:
1) Approximately hip width stance
2) Elbows straight and shrug into your ears
3) Explode using your hip drive and jump into the air.
4) Get under the bar after you shrug your shoulders
If you have anything to add to what I wrote please do!
Cheers!
15 July 2013
15 July 2013
Wendler 5/3/1
Squats 5/3/1: 5x170lbs, 3x195lbs, 1x221lbs
Bench 3x5: 5x115lbs, 5x135lbs, 155lbs
Assistance: 3x5 Ring Dips, 3x5 Pistol Squats
Filthy Fifty
50 Box Jumps 24" Box
50 Jumping Pull-ups
50 KBs 35lbs
50 Lunges
50 Push Press 45lbs
50 Back Extensions
50 Wall Balls 20lbs
50 Burpees
50 Double unders
Time: 00:27:42
Lifting felt great. I am getting into Wendler's 5/3/1 program because I need to ease into getting heavy weights. I am hoping to be able to get strong enough to start working olympic lifts into my routine. I think the new movements will really help to develop my explosiveness and overall fitness. If you have never seen olympic lifting check it out on youtube. It is impressive. The bench press was light because I haven't done 1RM for it but am working on starting light so not too bad. Squats felt wonderful and were just what I needed. It feels good to get back under the bar again.
The filthy fifty is stupid hard and also stupid. If you aren't in shape cut the reps in half and then go get some beer and forget about doing it because you will injure yourself. I think the volume of this workout may be a bit too much. The pace of the workout should be considered quick and steady, not a sprint. Constantly moving through the movements and gradually getting them done. If you do not pace yourself you will fly and die and won't finish before the 30min time limit. Yes there is a time limit and it is good for you that there is. How would I change the workout? I would reduce the volume via the reps. It would make it more of a sprint and with the lighter weights involved I think would be a great workout. Maybe something like the Dirty Thirty...has a nice ring to it. Since all the Crossfit style WODs tend to have an intensity unlike normal workouts, folks get after them like gangbusters and aren't fully aware that something with this volume needs to be approached in a different way. If you attempt the workout be sure and pace yourself, push yourself but pace yourself. If you need to scale mess with the reps and then in a few weeks try it again adding some more reps in.
Oh yeah, fuck burpees.
Cheers!
Squats 5/3/1: 5x170lbs, 3x195lbs, 1x221lbs
Bench 3x5: 5x115lbs, 5x135lbs, 155lbs
Assistance: 3x5 Ring Dips, 3x5 Pistol Squats
Filthy Fifty
50 Box Jumps 24" Box
50 Jumping Pull-ups
50 KBs 35lbs
50 Lunges
50 Push Press 45lbs
50 Back Extensions
50 Wall Balls 20lbs
50 Burpees
50 Double unders
Time: 00:27:42
Lifting felt great. I am getting into Wendler's 5/3/1 program because I need to ease into getting heavy weights. I am hoping to be able to get strong enough to start working olympic lifts into my routine. I think the new movements will really help to develop my explosiveness and overall fitness. If you have never seen olympic lifting check it out on youtube. It is impressive. The bench press was light because I haven't done 1RM for it but am working on starting light so not too bad. Squats felt wonderful and were just what I needed. It feels good to get back under the bar again.
The filthy fifty is stupid hard and also stupid. If you aren't in shape cut the reps in half and then go get some beer and forget about doing it because you will injure yourself. I think the volume of this workout may be a bit too much. The pace of the workout should be considered quick and steady, not a sprint. Constantly moving through the movements and gradually getting them done. If you do not pace yourself you will fly and die and won't finish before the 30min time limit. Yes there is a time limit and it is good for you that there is. How would I change the workout? I would reduce the volume via the reps. It would make it more of a sprint and with the lighter weights involved I think would be a great workout. Maybe something like the Dirty Thirty...has a nice ring to it. Since all the Crossfit style WODs tend to have an intensity unlike normal workouts, folks get after them like gangbusters and aren't fully aware that something with this volume needs to be approached in a different way. If you attempt the workout be sure and pace yourself, push yourself but pace yourself. If you need to scale mess with the reps and then in a few weeks try it again adding some more reps in.
Oh yeah, fuck burpees.
Cheers!
13 July 2013
12 July 2013
800m run
21 wall balls (20lb ball)
21 KBs (56lb kettle bell)
600m run
15 wall balls
15KBs
400m run
9 wall balls
9 KBs
Time: 00:12:04
I remembered why I never run and that's because it sucks. I would much rather erg some ridiculousness than run...I probably should run more. The thing is I used to run miles when I was rowing in college and the short distances never bothered me. I also trained once for a marathon. That was no bueno. I think the running feels worse because I am close to 20lbs heavier than I was in college. I was usually around 190 and now I sit around 208. I hope we have more running in the workouts so it will force me to acclimate and get better. The other movements went well. I can breeze through wall balls and the KBs weren't bad but did get heavy during the round of 15 reps.
Good luck with the workouts!
Cheers!
11 July 2013
11 July 2013
Tammy invented this....
20 DUs
20 Sit-ups
20 DUs
20 Parallette Pass Throughs
20 DUs
20 Toes to Bar
20 DUs
20 GHDs
Time: 00:07:41
I destroyed DUs today! I was really impressed with myself. I have never been able to string together more than 5 or so of them and for some reason today I just was able to EASILY get 12. During one round I got 18! That is awesome for me. Felt good and it really sped up the overall time.
If you can't tell the WOD was heavily focused on the abs, which I am feeling right now as I am typing this. Every movement touched upon the abs and when I got to GHDs I really felt them. When I was doing the GHD sit-ups I could really feel my abs getting tired and noticed and EXTREME asymmetry in how they were engaging. So much so that I had Tammy come over and feel them as I did a sit-up, this was after the workout of course. I asked around and got the advice to hold weight on the left side of my body and work the sit-ups. I could really feel a difference in how my abs engaged and worked me up. I am going to be doing at least 30reps like that ever time I hit the gym to really focus my body on getting a better at firing all the muscle I have in a more efficient manner. *NO EVIDENCE WARNING* Who knows, the fact that I engage so wrong may have contributed to all the back problems I have had over the years.
Toes to bar are what really got me during this workout. I am not able to control my body fully on the way down and it really slows me up. I need to work on that.
I have been thinking about returning to the gym in the mornings to lift. I want to really get strong and get back into it like how I was before my injury. After my lady comes I will worry about that and submit the post I have regarding the trigger point therapy.
Cheers!
20 DUs
20 Sit-ups
20 DUs
20 Parallette Pass Throughs
20 DUs
20 Toes to Bar
20 DUs
20 GHDs
Time: 00:07:41
I destroyed DUs today! I was really impressed with myself. I have never been able to string together more than 5 or so of them and for some reason today I just was able to EASILY get 12. During one round I got 18! That is awesome for me. Felt good and it really sped up the overall time.
If you can't tell the WOD was heavily focused on the abs, which I am feeling right now as I am typing this. Every movement touched upon the abs and when I got to GHDs I really felt them. When I was doing the GHD sit-ups I could really feel my abs getting tired and noticed and EXTREME asymmetry in how they were engaging. So much so that I had Tammy come over and feel them as I did a sit-up, this was after the workout of course. I asked around and got the advice to hold weight on the left side of my body and work the sit-ups. I could really feel a difference in how my abs engaged and worked me up. I am going to be doing at least 30reps like that ever time I hit the gym to really focus my body on getting a better at firing all the muscle I have in a more efficient manner. *NO EVIDENCE WARNING* Who knows, the fact that I engage so wrong may have contributed to all the back problems I have had over the years.
Toes to bar are what really got me during this workout. I am not able to control my body fully on the way down and it really slows me up. I need to work on that.
I have been thinking about returning to the gym in the mornings to lift. I want to really get strong and get back into it like how I was before my injury. After my lady comes I will worry about that and submit the post I have regarding the trigger point therapy.
Cheers!
10 July 2013
10 July 2013
15, 12, 9, 6, 3
Hang Cleans 115lbs
Hand Stand Push Ups
Time: 00:09:05
Surprisingly this workout felt great. The HSPUs were not as bad as they had been for whatever reason. I think it was because as I got tired through the rounds I began to really get the hang of the kip that is supposed to accompany the movement. As you come down you GENTLY rest the top of your head on the mat you have ever so thoughtfully placed beneath you before the workout and bend your legs and shoot them toward the ceiling. This will help you get some momentum going to help you get out of the bottom of the hole. It is similar to the overhead press. The most difficult point is the initial drive. Getting the bar off your chest and over your head can be made easier if you use your legs to help drive the bar. The difficulty seems to be letting yourself down gently onto the floor or mat. It can be dangerous if you just drop onto your neck. If you do try HSPU be sure you are strong enough/know enough about your body to be able to tell if you are going to fail or not. Be smart and don't drop your body weight onto your neck. The video below is a great guide to how to prepare yourself for the movement.
HSPU Progression
I found that I still have asymmetry in how I drive. My right arm, the dominant arm, is used and I rely on it much more than the other and I can tell just by how sore my right arm is compared to the left. I think I will need to do invest some time with the barbells and work on technique with the left arm and try to get it comfortable with the movements. I don't really think it is strength more so just muscle memory. Once I start to get tired it is easier to use the right arm. We always fall back to what we know.
Hang cleans were great. My back didn't hurt at all after. I was running into trouble with my forearm grip strength and my shoulder shrug. Hang cleans are supposed to be an explosive movement. The explosion and drive should come from your legs and your hips. To set up for the movement dead lift your weight to the hanging position. This is the position where you are holding the bar and standing straight up. Your hand position should be like that of your dead lift. From the hanging position your are going to bump your butt back and bend over keeping a neutral head position. Think keeping your spine straight through the crown of your head like you had a broomstick stuck through your spinal canal. Lower the weight to just above your knees. Now you start the drive and it is an explosion with your hips. I like to think of trying to hump the articulation of the ceiling and wall. This will cause your shoulders to push back and your chest to stick out.
Hang Cleans
The woman in the video is a beast but she illustrates the point I am trying to make with the hips when she tries the 155lbs. She needs to think of thrusting her hips up and forward throwing her shoulders back. When you see her jump back near the end of the video look at her hips and how the go up and out. It is a powerful movement and allows her to move more weight than me.
From there you shrug your shoulders into your ears and fire your elbows towards the ceiling. When the bar is floating you need to throw your elbows underneath the bar and catch it in the front squat position. I won't go through the movement like she does in the video. I reset at the bottom. My back and its position goes to shit if I don't focus on it.
Well I am looking forward to tomorrow's workout. My fiancee arrives tomorrow late and I am going to be taking her to her first class Friday. I am excited. Then it is a weekend of hiking and searching for some gold in the mountains. Wish me luck.
Cheers!
Hang Cleans 115lbs
Hand Stand Push Ups
Time: 00:09:05
Surprisingly this workout felt great. The HSPUs were not as bad as they had been for whatever reason. I think it was because as I got tired through the rounds I began to really get the hang of the kip that is supposed to accompany the movement. As you come down you GENTLY rest the top of your head on the mat you have ever so thoughtfully placed beneath you before the workout and bend your legs and shoot them toward the ceiling. This will help you get some momentum going to help you get out of the bottom of the hole. It is similar to the overhead press. The most difficult point is the initial drive. Getting the bar off your chest and over your head can be made easier if you use your legs to help drive the bar. The difficulty seems to be letting yourself down gently onto the floor or mat. It can be dangerous if you just drop onto your neck. If you do try HSPU be sure you are strong enough/know enough about your body to be able to tell if you are going to fail or not. Be smart and don't drop your body weight onto your neck. The video below is a great guide to how to prepare yourself for the movement.
HSPU Progression
I found that I still have asymmetry in how I drive. My right arm, the dominant arm, is used and I rely on it much more than the other and I can tell just by how sore my right arm is compared to the left. I think I will need to do invest some time with the barbells and work on technique with the left arm and try to get it comfortable with the movements. I don't really think it is strength more so just muscle memory. Once I start to get tired it is easier to use the right arm. We always fall back to what we know.
Hang cleans were great. My back didn't hurt at all after. I was running into trouble with my forearm grip strength and my shoulder shrug. Hang cleans are supposed to be an explosive movement. The explosion and drive should come from your legs and your hips. To set up for the movement dead lift your weight to the hanging position. This is the position where you are holding the bar and standing straight up. Your hand position should be like that of your dead lift. From the hanging position your are going to bump your butt back and bend over keeping a neutral head position. Think keeping your spine straight through the crown of your head like you had a broomstick stuck through your spinal canal. Lower the weight to just above your knees. Now you start the drive and it is an explosion with your hips. I like to think of trying to hump the articulation of the ceiling and wall. This will cause your shoulders to push back and your chest to stick out.
Hang Cleans
The woman in the video is a beast but she illustrates the point I am trying to make with the hips when she tries the 155lbs. She needs to think of thrusting her hips up and forward throwing her shoulders back. When you see her jump back near the end of the video look at her hips and how the go up and out. It is a powerful movement and allows her to move more weight than me.
From there you shrug your shoulders into your ears and fire your elbows towards the ceiling. When the bar is floating you need to throw your elbows underneath the bar and catch it in the front squat position. I won't go through the movement like she does in the video. I reset at the bottom. My back and its position goes to shit if I don't focus on it.
Well I am looking forward to tomorrow's workout. My fiancee arrives tomorrow late and I am going to be taking her to her first class Friday. I am excited. Then it is a weekend of hiking and searching for some gold in the mountains. Wish me luck.
Cheers!
09 July 2013
Vacation!!
I have been on quit the hiatus. However I am getting back from my birthday vacation and will begin the posts again. I figured I have gained 2-5lbs from the eating and drinking that went on but it was worth it. I have a few posts I have been researching and hope to begin writing them tonight so the next week or so they should pop up.
I hope you've been training harder than me!
Cheers!
04 July 2013
1 July 2013
15min AMRAP
5 HSPU
10 Wall Balls
10 DUs
7 rounds
I got in 7 rounds...I was thinking the HSPUs killed me but then I thought of the DUs and realized it was both. Tammy killed it and nearly got 10 rounds. Girl is a beast. Shout out to Crossfit Zephyr. I really need to work on balance and strength...those aren't really goals aside from the fact those movements really focused my weak spots. Double unders killed me. I can't get more than 5 in a row and the fact they are after wall balls, which are after HSPUs, was so hard! You would never think jumping rope would hurt your arms so bad but it does. Try the workout and you will understand.
Cheers!
P.S. No workouts have happened due to my sister being in town with my 16month old niece. Is that an excuse? Yes. Do I care? No. I love being with her. After my birthday weekend I will get back into it and will have a research article about trigger point therapy with some first hand, anecdotal evidence with massages (hopefully from multiple different places).
5 HSPU
10 Wall Balls
10 DUs
7 rounds
I got in 7 rounds...I was thinking the HSPUs killed me but then I thought of the DUs and realized it was both. Tammy killed it and nearly got 10 rounds. Girl is a beast. Shout out to Crossfit Zephyr. I really need to work on balance and strength...those aren't really goals aside from the fact those movements really focused my weak spots. Double unders killed me. I can't get more than 5 in a row and the fact they are after wall balls, which are after HSPUs, was so hard! You would never think jumping rope would hurt your arms so bad but it does. Try the workout and you will understand.
Cheers!
P.S. No workouts have happened due to my sister being in town with my 16month old niece. Is that an excuse? Yes. Do I care? No. I love being with her. After my birthday weekend I will get back into it and will have a research article about trigger point therapy with some first hand, anecdotal evidence with massages (hopefully from multiple different places).
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