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Posted: 21 August 2013 04:29 AM   [ Ignore ]
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Posted: 21 August 2013 05:02 AM   [ Ignore ]   [ # 1 ]
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can you post a video in the movies section?

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Murph

M - 195lbs - 5’10” - 39
CF DOB - Jan 2013

“Sometimes God calms the storm. At other times, he calms the sailor. And sometimes he makes us swim.”

“Darkness cannot drive out darkness; only light can do that. Hate cannot drive out hate; only love can do that.” MLK Jr.

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Posted: 21 August 2013 10:06 AM   [ Ignore ]   [ # 2 ]
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Posted: 21 August 2013 01:52 PM   [ Ignore ]   [ # 3 ]
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Do tabata squats every day. 20 seconds of as many squats as possible followed by 10 seconds of rest for 8 rounds (4 minutes). also, watch this video (WFS)

http://media.crossfit.com/cf-video/CrossFit_AirSquats.mov

http://media.crossfit.com/cf-video/CrossFit_AirSquats.wmv

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Murph

M - 195lbs - 5’10” - 39
CF DOB - Jan 2013

“Sometimes God calms the storm. At other times, he calms the sailor. And sometimes he makes us swim.”

“Darkness cannot drive out darkness; only light can do that. Hate cannot drive out hate; only love can do that.” MLK Jr.

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Posted: 21 August 2013 02:01 PM   [ Ignore ]   [ # 4 ]
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I wouldn’t do tabata squats until you’ve got your squat sorted; otherwise you’re just going to practice a bad movement pattern and make it harder to unlearn.

First, you probably have tight hamstrings, so stretch ‘em, stretch ‘em and stretch ‘em some more.

I’d also give pausing goblet squats a try as they always help me groove a neutral spine to well below parallel depths.

Here’s a nice blog post about it from CF South Bay: http://www.crossfitsouthbay.com/2011/07/are-you-guilty-of-the-butt-wink/

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Inertia plays a mighty role in recovery, and an object at rest on a couch can stay there for a long time.

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Posted: 21 August 2013 02:24 PM   [ Ignore ]   [ # 5 ]
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Posted: 21 August 2013 02:28 PM   [ Ignore ]   [ # 6 ]
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I think pausing goblet squats can be done about every day.  You don’t need to load them up, you’re just trying to get a good stretch at the bottom while maintaining a good back angle.

I would add them to your buy-in, then add some hamstring stretches to your cash-out. Do both at least everytime you workout and more often if possible.

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M/42/210#
Crossfit Birthday: 2/12/2009
FB: http://www.facebook.com/frosty996
Inertia plays a mighty role in recovery, and an object at rest on a couch can stay there for a long time.

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Posted: 21 August 2013 02:40 PM   [ Ignore ]   [ # 7 ]
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Posted: 21 August 2013 04:50 PM   [ Ignore ]   [ # 8 ]
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Posted: 21 August 2013 05:34 PM   [ Ignore ]   [ # 9 ]
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I would pause for 5 seconds, then come up, reset, and do it again.  I’d start with 3 sets of 5 mixed in with your other warm-up work and see how it goes.

Remember, these are for quality, so focus on maintaining position and we don’t care if it’s a 5# KB or a 53# KB.

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M/42/210#
Crossfit Birthday: 2/12/2009
FB: http://www.facebook.com/frosty996
Inertia plays a mighty role in recovery, and an object at rest on a couch can stay there for a long time.

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Posted: 21 August 2013 05:47 PM   [ Ignore ]   [ # 10 ]
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Posted: 21 August 2013 05:58 PM   [ Ignore ]   [ # 11 ]
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No problem.

Report back after a few days and also get some video as soon as your phone is fixed. For all we know we are treating the wrong issue.

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M/42/210#
Crossfit Birthday: 2/12/2009
FB: http://www.facebook.com/frosty996
Inertia plays a mighty role in recovery, and an object at rest on a couch can stay there for a long time.

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