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Darrel's log

body weight exercises

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Postby Darrel » Wed May 28, 2008 9:24 am

Tuesday:

5 x 5R/5L db clean & jerk (35#)
5 x 10 db swing (35#)
5 x 10 goblet squat (35#)
10 weighted pullups (20#)

I didn't time anything, still just practising skills and trying to gain a bit of much needed strength.
Darrel
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Postby Lloyd » Sat May 31, 2008 4:15 am

I'll be watching to see how the db exercises work out for you. They seem safer than Olympic lifts with barbells. My barbell experiences have always ended in injury so I am really looking forward to seeing how the db thing works goes for you. Thx for posting it.
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Postby splint » Sat May 31, 2008 8:02 am

Lloyd, I was always worried about injury with Olympic and power lifts and for some reason, doing them never felt right, like a foreign movement. Since I started Crossfit, I realized the reason was because I lacked flexbility well, pretty much everywhere which is why the movements always felt wrong. Couldn't get my body in the proper position, which makes it a lot harder. I practiced with a 6 foot PVC pipe, reading about the lift, watching videos, and just practicing the form and improving flexibility.

Dumbells are great and you're certainly getting an adequate workout with them for sure but barbell thrusters and dumbell thrusters are not the same thing. The process of getting the barbell in the proper rack position, and keeping it there through the entire motion requires so much more stability and strength in the arms/shoulders/chest/back/abs that as you progress, I would suggest definitely practicing the barbell version. Even if you just keep with a PVC pipe or a broomstick, you see benefits.
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Postby volleyball_man » Sat May 31, 2008 11:45 am

I echo Splint.

I add this - so much of the olympic and power lifts is about technique. If you force yourself to learn and use the proper technique, you will have to become flexible. For me, doing the lifts has been a flexibility workout. When you are ready to add weight, you will be amazed at how fast you can progress.
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Postby Lloyd » Sun Jun 01, 2008 8:57 am

Splint- totally agree about thrusters, that is a barbell exercise that isn't too complicated. Also agree about flexibility being the limiting factor in Olympic lifts. The problem lifts for me are the clean and jerk, and the front squat. I can't get my wrists/elbows/shoulders in the catch position. Volleyball Man- do you have that issue? Those positions don't seem like they are designed for someone with a long humerus and narrow wrists. Similarly the back squat doesn't look as useful to me (i know that's sacrilege) as that goblet squat that Darrel is doing. I am thinking that the deadlift, thruster/mil press and overhead squat are all that I want to do with a barbell.

Splint, I remember you were doing sandbag lifts too. What do you guys think is the best strategy- in addition to simplefit - for getting stronger? I would define stronger as being able to lift/carry heavy things without getting tired or injured.
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Postby volleyball_man » Mon Jun 02, 2008 8:49 am

They told us at the cert that the best stretch for getting the bar into rack position is to put a bar in rack position! LOL

Really - use PVC and force your elbows up, get the bar on your front delts and strreeeetch. Also, try shoulder hyper-extensions (aka shoulder dislocates) - google it. My rack position is fine. For a squat clean with heavy weight, my biggest problem is getting deep enough fast enough to catch the bar. This is directly related to not being flexible enough to squat well. I am working on that and getting better.

Sorry we hijacked you Darrel :oops:
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Postby Darrel » Mon Nov 24, 2008 3:48 pm

I'm in danger of slipping off the first page so I thought I should resurrect my log.

I've been keeping up with the simplefit program plus throwing in a bit of dumbbell work here and there over the past few months. Unfortunately I've been stuck on L5 for longer than I care to remember (in fact my D3 numbers have been getting worse lately :evil: ) so I'm hoping that keeping a public log again will provide a bit of a kick up the backside.

Last night: L5D1 - 21 rounds
Darrel
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Postby Darrel » Tue Nov 25, 2008 6:50 pm

L5D2

1:09/1:06/1:06/1:16/1:43 = 6:20
Darrel
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Postby Darrel » Thu Nov 27, 2008 6:32 pm

L5D3 - 7:27

Still around 30 seconds over my best time but at least it was better than last week's 8:14.
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Postby Darrel » Sun Nov 30, 2008 6:49 pm

L5D1 - 23 rounds

PR by 1 round
Darrel
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Postby Darrel » Thu Dec 04, 2008 6:49 pm

L5D2

1:05/1:01/1:07/1:12/1:22 = 5:47

PR by 33 seconds
Darrel
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Postby Darrel » Sun Dec 07, 2008 7:59 pm

L5D3 - 7:39
Darrel
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Postby Darrel » Tue Dec 09, 2008 7:45 pm

L5D1 - 24 rounds plus 3 pullups and 2 pushups

New PR by 1 round and a bit
Darrel
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Postby Darrel » Thu Dec 11, 2008 6:41 pm

L5D2

1:01/1:01/1:00/1:03/1:05 = 5:10

PR by 0:37. Also all sets were unbroken which is a first for this level!
Darrel
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Postby Darrel » Sun Dec 14, 2008 7:13 pm

L5D3 - 7:27

Kinda disappointing but I ate a fairly big meal a little over an hour previous and I'm used to working out fasted. Surprised I didn't meet Pukie actually!
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