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

[Dan]

I warmed up today and did ok with 130kg dl's, real focus on stomach clenched.

Fri sat and Sun rest days, mon morn rest, mon evening some heavy c+J - work up to 5* 1 @70kg which is not bad.
Tues morn quick back squats 3*3 at 70kg, press 3-2-1 @ 60kg
Tues night 200m intervals *4 at around the 23-24 second mark which is good, much easier running on grass in a straight line.
Wed morn DL 5 @ 70kg, 90, 110, 130

Struggling with giving up coffee, struggling. Feel a whole lot better for it.

[Dan]

No coffee since Wed, feeling ok, I think I have a bit of a flu, surely cant be caffeine withdrawls.
Today 5*5 BS ass to grass (Stomach really engages at the lowest points)
60-70-80-90-100
then 5*5 ring dips
16kg KB.

Going for some sprints again this afternoon and will try either a grace or a heavy fran for a metcon tomorrow, both will suck as I have no metcon.

Goal is to get stronger with both bars, and rings.

[Tom]

Dan, earlier you said you were "sucking your stomach in" on the deadlifts. Do you mean that you're trying to draw your belly button towards your spine when deadlifting, as a cue to use your abs?

[Dan]

Yeah somehting like that

[Tom]

Next time you're deadlifting, try forcing your abdominals out instead of sucking them in.
Take a big deep belly breath and try push them outwards. This may feel better, it may not. If it doesn't, stick with what you're doing.

[Dan]

roger that little red

[Dan]

Slowly getting back into it
DL + Tabata pullups
DL 5-5-5-5
70-90-110-130

PU
10-7-6-6-5-4-5-4
Woefull. Need to learn patience. 6 weeks next to no training, just focussing on slowly building work capacity again.

[Dan]

Oh and bought a gymboss for tabata mgmt, great toy, simple, works.

[Dan]

2km jog around the block in the afternoon. Just to see how I would go, terrible. Patience.

[adrian]

Painful or just slow?