Crossfit Norwest, Raw strength and conditioning and Barefoot Evolution Discussion Forum

[Tom]

I'll follow with great interest, Tara.

[Dan]

I definately suck, but this is something I can throw myself at so I am happy.

2-May
handstands, P-SN (L), H-CL (M), OHS (M),
handstands, about 20 attempts to make 1 minute,
PSN 5-5-5-5-5, 20-30-30-40-40,
HCL 5-5-5-5-5, 40-50-50-50-50,
OHS 3-3-3, 50-50-50,
Tab Pushups, 4 rnds cause I suck, 21-15-13-8-embarrasing
Tabata pushups 67

[Tom]

I definately suck, but this is something I can throw myself at so I am happy.

2-May
handstands, P-SN (L), H-CL (M), OHS (M),
handstands, about 20 attempts to make 1 minute,
PSN 5-5-5-5-5, 20-30-30-40-40,
HCL 5-5-5-5-5, 40-50-50-50-50,
OHS 3-3-3, 50-50-50,
Tab Pushups, 4 rnds cause I suck, 21-15-13-8-embarrasing
Tabata pushups 67

Power Snatch
Hang Clean
Overhead squat?

[Dan]

yep, definitions are in the excel spreadsheet, straight from Gant Grimes's post on the forum.

Today.
3-May
planche, SN assist, CL assist, OHS (L)
Planche about 10 attempts.
SN assist BTN Push jerk with full squat (A2G), 5-5-5, 20-30-40,
Clean assist, high clean, 5-5-5, 30,40,40,
OHS 5-5-5, 40-40-40

[Dan]

BS (H). P (H), DL(H),
P 5-5-2-3-2-2, 20-40-50-60-60,
BS 5-5-5-3-3, 60-70-80-90-100,
DL, 5-5-3-2-2, 70-110-130-130-130.
Squats ass to grass, scary depth, and very light on the dl due to feeling soft and weak and being careful. No time to do metcon tabata.

[Tom]

BS (H). P (H), DL(H),
P 5-5-2-3-2-2, 20-40-50-60-60,
BS 5-5-5-3-3, 60-70-80-90-100,
DL, 5-5-3-2-2, 70-110-130-130-130.
Squats ass to grass, scary depth, and very light on the dl due to feeling soft and weak and being careful. No time to do metcon tabata.

Good work on the low squats, just make sure lumbar isn't rounding too much because it could lead to issues later on.

Smart idea on the Deadlifts, slow steady gains are better than fast gains + injuries.

[Dan]

ass to grass has a bit of lumbar curve but not to much, heavy dl's hurt so I am careful.

Today was heavy snatch and medium cleans.

For heavy snatch, 5-5-3-3-1-1-1-1-1

20kg-3okg-40kg-50kg-60kgf-f-f-f-then made a 60kg power snatch.
Somehow just got it up there, with next to no knee bend, and I was shocked, didnt know what to do, so I carefully put the weight down.
Big psychological thing getting under 60kg like that.

Cleans just 1's for form at 60kg then 70kg.

[Tom]

Where/How to heavy deadlifts hurt?

[Dan]

lower back, even when im super careful like I am these days, I think possible weak core and just general lack of muscular developement there. I sit down all day as well. I dont think its a form thing at all as I am to careful.

[Tom]

Sitting down all day definitely doesn't help, do you do much of a warm up before you start?