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Tuesday, December 3rd, 2013 - Back Squat
Posted: 03 December 2013 07:05 AM   [ Ignore ]   [ # 16 ]
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Better form on the 195 clean. I tried to push it, but missed it and didn’t try again.

I actually pulled 205 after this.

https://vimeo.com/80907369

OPG, check this. Much better form in my opinion than https://vimeo.com/80828797

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Cam

M/28/5’-11”/175 lb
PR’s: Deadlift-365(3/7/14), Squat-305(3/25/14), Bench-230(11/15/13), Clean-205(12/3/13)

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Posted: 03 December 2013 07:38 AM   [ Ignore ]   [ # 17 ]
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WU: 2,5 k

WOD:    2 x 1200 m (5:03)/200 m
          4 x 800 m (3:23)/400 m

uffff

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M/44/6´/185
CF since 08/01/2013

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Posted: 03 December 2013 07:50 AM   [ Ignore ]   [ # 18 ]
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Warm up: 2mi run, CFWU x3 (usual sub, 45# bench dips)
Back Squat 2-2-2-2-2-2-2-2-2-2 reps
No squat rack (yet)
clean 115# then 5 front squats, 4 sets

Took Rogue to town on their free shipping offer yesterday grin

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43/M/5’8”/160# (180# in early 2012)

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Posted: 03 December 2013 08:22 AM   [ Ignore ]   [ # 19 ]
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ctcam - 03 December 2013 07:05 AM

Better form on the 195 clean. I tried to push it, but missed it and didn’t try again.

I actually pulled 205 after this.

https://vimeo.com/80896662

OPG, check this. Much better form in my opinion than https://vimeo.com/80828797

Much better!  Spend some time doing above the knee hang cleans it will eventually put the bar into the hip region flexor contact point. It will also make you move faster. drop the the weight down to light poundages to work the speed.do them in sets of 3-5 reps to maintain the form integrity. Don’t wearyourself out on them, 5 sets should be plenty. The idea is to program your brain for a proper sequential firing order of the muscles during the movement.Thats why I am opposed to High reps on critical elements of Olympic lifts.The form can’t be maintained thru a set of 30 in my personal opinion. Good job on the fix. 

As an after thought, Why don’t you consider training the Olympic lifts full time for a 8-12 week cycle. I assure you that you will see a huge improvement. The Oly lifts really require full attention if you want to get to the heavy weights. 4 days a week with adequate recovery days was a must for me when I trained them. Just something to consider since you really seem to enjoy them. Good luck to you ctcam.

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M/ 57/ 72.5”/ 265
F /52/ 59’’ /173 Olypowergal
     

The eyes of the arrogant will be humbled and human pride brought low; The Lord alone will be exalted in that day. Isaiah 2:11

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Posted: 03 December 2013 08:30 AM   [ Ignore ]   [ # 20 ]
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Back Squat WOD

45-65-75-85-95-95-100-105-110-115 PR!

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F/33/5’2”/124
CF newbie

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Posted: 03 December 2013 08:37 AM   [ Ignore ]   [ # 21 ]
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ginamf - 03 December 2013 08:30 AM

Back Squat WOD

45-65-75-85-95-95-100-105-110-115 PR!

Good job.

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M/ 57/ 72.5”/ 265
F /52/ 59’’ /173 Olypowergal
     

The eyes of the arrogant will be humbled and human pride brought low; The Lord alone will be exalted in that day. Isaiah 2:11

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Posted: 03 December 2013 08:48 AM   [ Ignore ]   [ # 22 ]
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What is the general wisdom or rule or guideline in Crossfit regarding knee wraps?  OK? not OK?  Doesn’t matter?  Sleeves OK? etc….I can squat without knee wraps,I just pay for it for a day or two.

Found an answer using the search bar.  Seems like sleeves are OK, wraps not.  That’s cool, just knock it down a couple kilos when I squat and ice them up a bit after.  Thanks for the search bar, it helps to have one.

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Watch out where the Huskies go…and don’t you eat that yellow snow.

M/47/5’6”/210 (95.4kg)

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Posted: 03 December 2013 08:59 AM   [ Ignore ]   [ # 23 ]
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ctcam - 03 December 2013 06:59 AM

TUESDAY 131203

Back Squat 10 sets of 2

WU: 45x12, 135x10,135x10,185x5
225-245-245-255-255-265-265-275-275-285
185lb x 20 (didn’t go heavier than last time, but should have)

OPG, check my form on the squats. This was my 2nd set at 265.
https://vimeo.com/80896345

$O: 3 x sled push, length of basketball court and back

Strong But High from the camera angle. Try to shoot the video from the side about 18” off the floor so I can see if your below parallel.Thats where you need to be for competition purposes in   Oly or Power.Take care ctcam.                                                                                                        http://vimeo.com/74493002  the reason I also said Olympic lifting is because of how deep you go on a max clean recieving it as in the video. notice how deep I had to go on the catch before recovery. Deep squats are a must.

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M/ 57/ 72.5”/ 265
F /52/ 59’’ /173 Olypowergal
     

The eyes of the arrogant will be humbled and human pride brought low; The Lord alone will be exalted in that day. Isaiah 2:11

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Posted: 03 December 2013 09:01 AM   [ Ignore ]   [ # 24 ]
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Overhead Static Hold

Before: 500m easy row, Samson stretch, spiderman stretch, pass throughs, leg swings, inch worms

S/T: Ring Dips
6-5-5-4-3

10:00 Overhead Static Hold 95#
Did 10 situps every time I dropped the bar. Score total (I did one set of 95x10 deadlifts), fewer reps the better.
60 reps. Did not enjoy this.

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The obstacle is the path. - Zen proverb
m/48/6’1”/200
Yup, that Jeesh

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Posted: 03 December 2013 09:05 AM   [ Ignore ]   [ # 25 ]
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@No Coast

NCCT 2.2

Warm-up
500m Row
Stretch
Barbell Warm-up

Strength
C&J, 3/3/3+
45x2x8, 95x5, 115x5, 140x3
165x3, 185x3, 210x6

Then, Day 27 of 30 Day Plank Challenge (4:00, that was sloppy as it was immediately after the C&J plus set)

Metcons
3x 3:00 AMRAP:
500m Row
ME C2B PU
Rest 2:00 between rounds
12, 9, 9
That was just nasty!

Then,

5x
10 Push-up
2 Suicide Sprint (1 = 24’ out and back + 48’ out and back)
Rest 1:30 between rounds
0:31, 0:31, 0:34, 0:35, 0:33

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35 / M / 5’10” / 195#
PRs:  http://forum.crossfitbrandx.com/index.php/forums/viewthread/3000/P60/#175416

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Posted: 03 December 2013 09:11 AM   [ Ignore ]   [ # 26 ]
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Aaron_CO - 03 December 2013 09:05 AM

@No Coast

NCCT 2.2

Warm-up
500m Row
Stretch
Barbell Warm-up

Strength
C&J, 3/3/3+
45x2x8, 95x5, 115x5, 140x3
165x3, 185x3, 210x6

Then, Day 27 of 30 Day Plank Challenge (4:00, that was sloppy as it was immediately after the C&J plus set)

Metcons
3x 3:00 AMRAP:
500m Row
ME C2B PU
Rest 2:00 between rounds
12, 9, 9
That was just nasty!

Then,

5x
10 Push-up
2 Suicide Sprint (1 = 24’ out and back + 48’ out and back)
Rest 1:30 between rounds
0:31, 0:31, 0:34, 0:35, 0:33

210 x 6 C+J Good workout Aaron. I bet you were shaking like crazy on that 4 min. plank hold. well done.

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M/ 57/ 72.5”/ 265
F /52/ 59’’ /173 Olypowergal
     

The eyes of the arrogant will be humbled and human pride brought low; The Lord alone will be exalted in that day. Isaiah 2:11

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Posted: 03 December 2013 10:44 AM   [ Ignore ]   [ # 27 ]
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Back squat

Warmup
Mobility

Strength
Back squat 2-2-2-2-2-2-2
In kg: 70-75-80-85(PR)-90(F, 0)-95(F, 0)-90(F, 1)

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M 31/1.79 m/72 kg

Tomorrow is the most important thing in life. Comes into us at midnight very clean. It’s perfect when it arrives and puts itself in our hands. It hopes we’ve learned something from yesterday. - John Wayne

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Posted: 03 December 2013 11:23 AM   [ Ignore ]   [ # 28 ]
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Gymnastic WU:
4 rounds of
Kips x 3
dead hang pull-ups x5
35lbs KB swing x10

5 rounds for time of:
Ring L-tucks, 15 reps
15ft rope climb

5:50 - I should have taken out the dead hand pull-ups from my warm up. I wanted to do all rounds of rope climbs legless, but was only able to do the first round safely.

Cash out: False grip hang from bar

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M/34/5’ 10”/182#

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Posted: 03 December 2013 11:53 AM   [ Ignore ]   [ # 29 ]
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Andrew G - 03 December 2013 08:48 AM

What is the general wisdom or rule or guideline in Crossfit regarding knee wraps?  OK? not OK?  Doesn’t matter?  Sleeves OK? etc….I can squat without knee wraps,I just pay for it for a day or two.

Found an answer using the search bar.  Seems like sleeves are OK, wraps not.  That’s cool, just knock it down a couple kilos when I squat and ice them up a bit after.  Thanks for the search bar, it helps to have one.

Unless your competing Raw. wear what makes you comfortable.You’re the only one you need to make happy on this site.Train at your own pace. Nobodys in competition here. Were Just working out to stay healthy. Welcome by the way. Good luck on your training Andrew G.

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M/ 57/ 72.5”/ 265
F /52/ 59’’ /173 Olypowergal
     

The eyes of the arrogant will be humbled and human pride brought low; The Lord alone will be exalted in that day. Isaiah 2:11

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Posted: 03 December 2013 12:31 PM   [ Ignore ]   [ # 30 ]
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Tuesday strength

warmup

Bench press
3 rounds, 1 minute rest in between sets

5x160, 5x185, 5x210

Cashout
Farmer’s carry, 120 yards with 110# db’s

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M/25/5’11”/200

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