Workout of the Day:
“Hop, Skip, and Jump”
As Many Rounds as Possible in 20 Minutes of:
25 Single Unders
10 Broad Jumps (Jump 6 feet horizontally)
5 Burpees
Post rounds completed to comments.
Dan’s short stature is a hindrance for rowing, but a benefit for Oly-Lifting
Squat videos from yesterday’s CrossFit Total
Ruairi attempts 125Kg
Lee at 100Kg
Shane’s first Squatting Session
This is a sinister looking workout.
Lee squatting his first 100kg in that video, good stuff. He got quote of the day too.
“Mary that teaches manual lifting at FAS probably wouldn’t like this”
lol! Brilliant.
Great work all round guys.
Those squats were great. Hopefully, my weights will catch up with the rest of you soon – you did great work.
One question – when will we start doing some real abs work?
(Ok, that was a joke. Couldn’t resist!)
Heavy stuff lads, good work. Gravity seems to be taking a pounding this week!
i watched the vid of lee squatting and it come up side-ways, did this occur to anyone else.
Id say it was because of a shit camera man.
Shane – how’s the shoulder today? Like I said, the low bar back squat feels awkward at first, but once you get used to it, it’s the most natural thing in the world. It actually feels uncomfortable high on my traps nowadays.
Need to figure out a workout to do today, back is still too fatigued to try Diane. Anyone want to suggest something that doesn’t involve the posterior chain?
Colm, I’m a bit tender where the bar was “resting” (i.e., where I was pushing the bar into my own back, with my arms bent back!)
I need to get used to this position to get heavier lifts so will just keep at it.
Hard to totally leave posterior chain out, but what about 100 pull ups, 100 press ups, 100 sit ups and run 800m for time?
Colm – How fatigued are we talking here? Could you do stand some kind of light, Michael-esque workout to get some blood flowing to the affected regions? Otherwise, I suggest Fran (just because I’m a prick).
Shane – That looks like pretty solid squatting, especially for a first session. One thing that might help is pulling your shoulders back a bit more and trying to “spread” your chest. What this should do is help you actively tighten the muscles in your your upper back and stop the bar digging in so much. Looking good otherwise!
I was over at the main site and noted the following comment regarding CF’s use of the American (overhead) vs. Russian (eye level) KB swing. Given that I did all three of the things he mentions below when we did Helen last week, it struck a chord with me. Thoughts?
The three pictures above (again) show how CFers 1) turn the swing into a squatting leg drive motion instead of a hip drive motion [with a too wide stance], 2) they pull up with their arms and traps, and 3) they arch at the top, making their low back a fulcrum that absorbs the force. No doubt about Coach’s math that this way produces more force, but IMO the swing is best used as a tool for low back endurance with hip drive. Think of the DL as the “strength” hip drive exercise, the Clean/PC as the “power” hip drive exercise, and the KB swing as the “endurance” hip drive exercise. IMO, turning it into another squatting exercise is a misapplication.
Source link?
1. “a squatting leg drive” A squat is a hip extension, how is a squat a leg drive?
2. If you’ve enough momentum you shouldn’t pulling with your arms.
3. The arch is an issue, one that I shouted at you guys about. (perhaps I need to shout louder?)
Thoughts from anyone else?
Well, the guy has identified some form faults that can (and do) occur when people do american swings, but trying to claim that these faults are intrinsic to the movement is just silly.
That’s like finding a video of a guy deadlifting with a rounded back then going off saying that deadlifts are a bad movement. Every exercise is bad if you do it wrong!
Also, attributing these faults to “CFers” in a blanket fashion comes across as a deliberate attempt to get people’s backs up.
The american swing is meant to look like this: http://media.crossfit.com/cf-video/CrossFit_MartoneKBSBasic6.wmv
Which is fine. Doing it wrong is not.
And that’s the bottom line, because Will Walshe said so!
Did Cindy today – 17 rounds, 7 push ups (push ups were the worst part, fatigue from dips and muscle ups I’m guessing)
Ciaran – 14 Rounds Flat
John – 11 Rounds, 6 Jumps
Ruairi – 15 Rounds
Steve – 14 Rounds, 25 Single Unders
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