4:09 I didn't have enough time to really meet my objective. I wanted to play with multiple rounds of multiple rounds, e.g. five rnds for time, equal rest, three rnds for time, equal rest etc. Similar to FGB three five min rounds but three ___ min rnds (however long three or five rnds takes) with one min rest.
Thanks Mike for once again showing me how much i suck! Flew all day today so this seemed like a great workout to fit into my schedule. Warmed up with stadium sprints, stadium jumps, and 135 lbs squat jumps. It was definitely embarrassing to see just how bad i sucked at squat cleans. I need to work on my form....a LOT! i kept falling forward while trying to catch the weight in the squat position. to complete the exercise i had to settle for cleaning the weight, pausing, and doing a front squat. I see myself practicing this a lot more with lower weight before trying to time myself on a move i have only attempted one other time before. The gym i workout at here also has the added benefit of making sure there is a basketball court distance(literally, there is a basket ball court in between the gym) between the b-bell weights and EVERYTHING else (pull-up bar, dip bar, place to hang rings). I kind of like it better though because it forces me to run and and begin the next event immediately instead of standing, shaking out my body, and playing a mind game with myself on when my body is ready to start the next exercise. The down side is that it makes all my times slower. But dont let the running fool you, the reason my time was so slow was because i sucked more than a hoover at squat cleans. Finished the day with one-legged dead-lifts because i suck at those too. Well, i am done embarrassing myself on this website. I am going to get dinner now, hopefully the food at the chow hall will be better than my performance in the gym.
if you read my comment on the swim WOD you will remember our conversation with the Seal in Crossfit Vegas... you/me/we are very very quad dominant.. I believe Mike made the comment "you look like you were folded up in a box for ten years and someone just let you out" one day while I was working on my overhead squats.... you/me/we need to start working on our squat form by utilizing a wall or some sort of stabilizing structure to keep our knees from going past our toes...
or you could just cheat and put blocks under your heels...
The posterior chain is the strongest. Most people have a tendency to be front focused because it gets the most exposure. Things would be different if we walked around backwards but we don't. The most fundamental movements, i.e. squats and deadlifts are descendents of the posterior chain. It takes time to develop the flexibility and the only way to do it is to work the fundamental movements in such a way that every session brings you one step closer. If we do more of a good thing in a bad way then we make it worse. Every rep should be a conscious effort. You might want to consider dribbling a basketball from one side of the gym to the other just to demonstrate the absurdity of the set up. I'm stuck in Houston with a set of 50# d-bells. The basketball gym would serve me better than what I have here.
4:09
ReplyDeleteI didn't have enough time to really meet my objective. I wanted to play with multiple rounds of multiple rounds, e.g. five rnds for time, equal rest, three rnds for time, equal rest etc. Similar to FGB three five min rounds but three ___ min rnds (however long three or five rnds takes) with one min rest.
Thanks Mike for once again showing me how much i suck! Flew all day today so this seemed like a great workout to fit into my schedule. Warmed up with stadium sprints, stadium jumps, and 135 lbs squat jumps. It was definitely embarrassing to see just how bad i sucked at squat cleans. I need to work on my form....a LOT! i kept falling forward while trying to catch the weight in the squat position. to complete the exercise i had to settle for cleaning the weight, pausing, and doing a front squat. I see myself practicing this a lot more with lower weight before trying to time myself on a move i have only attempted one other time before. The gym i workout at here also has the added benefit of making sure there is a basketball court distance(literally, there is a basket ball court in between the gym) between the b-bell weights and EVERYTHING else (pull-up bar, dip bar, place to hang rings). I kind of like it better though because it forces me to run and and begin the next event immediately instead of standing, shaking out my body, and playing a mind game with myself on when my body is ready to start the next exercise. The down side is that it makes all my times slower. But dont let the running fool you, the reason my time was so slow was because i sucked more than a hoover at squat cleans. Finished the day with one-legged dead-lifts because i suck at those too. Well, i am done embarrassing myself on this website. I am going to get dinner now, hopefully the food at the chow hall will be better than my performance in the gym.
ReplyDeleteWOD: 6::46
-bill in iraq
Dear Bill in Iraq....
ReplyDeleteif you read my comment on the swim WOD you will remember our conversation with the Seal in Crossfit Vegas... you/me/we are very very quad dominant.. I believe Mike made the comment "you look like you were folded up in a box for ten years and someone just let you out" one day while I was working on my overhead squats.... you/me/we need to start working on our squat form by utilizing a wall or some sort of stabilizing structure to keep our knees from going past our toes...
or you could just cheat and put blocks under your heels...
good luck with improving your form....
Sherry not in Iraq.
The posterior chain is the strongest. Most people have a tendency to be front focused because it gets the most exposure. Things would be different if we walked around backwards but we don't. The most fundamental movements, i.e. squats and deadlifts are descendents of the posterior chain. It takes time to develop the flexibility and the only way to do it is to work the fundamental movements in such a way that every session brings you one step closer. If we do more of a good thing in a bad way then we make it worse. Every rep should be a conscious effort.
ReplyDeleteYou might want to consider dribbling a basketball from one side of the gym to the other just to demonstrate the absurdity of the set up.
I'm stuck in Houston with a set of 50# d-bells. The basketball gym would serve me better than what I have here.
Hiya - I've been stealing WOD's from CF Jax for ages but just wanted to say thanks as I have stolen some from you recently.
ReplyDeleteHit 5 rounds of this beasty in 5:10 - need to squat more!
Cheers, kempie
Thanks Kempie. Looks like you have a solid operation. I was over there earlier this year. Next time I'll stop in for a visit.
ReplyDeleteFella you are certainly welcome whenever you are over this way.
ReplyDelete