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Health & Fitness
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Old 11-14-2012, 08:19 AM   #1581
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Pointing outwards. And I do focus on getting them up...my wrists are always tight so I gotta loosen em up
Mine do the exact same thing.

http://www.mobilitywod.com/2012/08/s...s-or-hips.html
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Old 11-14-2012, 08:39 AM   #1582
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Pointing outwards. And I do focus on getting them up...my wrists are always tight so I gotta loosen em up
My feet point slightly outward as well (..I use the natural position of my feet), but not too much. I loosen up my wrists by doing cartwheels and handstands. That may not be a viable option for you though.
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Old 11-15-2012, 07:12 PM   #1583
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Here's my back squats with a pause. I'm loving these


Front Barbell Squat:
45 lb x 12 reps (+43 pts)
95 lb x 10 reps (+59 pts)
135 lb x 5 reps (+66 pts)
165 lb x 5 reps (+80 pts)
165 lb x 5 reps (+80 pts)
165 lb x 5 reps (+80 pts)

Barbell Squat:
145 lb x 5 reps (+70 pts)
145 lb x 5 reps (+70 pts)
145 lb x 5 reps (+70 pts)
Done with a 3 second pause at the bottom

Barbell Bench Press:
45 lb x 20 reps (+47 pts)
135 lb x 10 reps (+77 pts)
165 lb x 5 reps (+80 pts)
165 lb x 5 reps (+80 pts)
165 lb x 5 reps (+80 pts)

Ring Dip:
10 reps || weighted || 20 lb (+108 pts)
10 reps || weighted || 20 lb (+108 pts)
10 reps || weighted || 20 lb (+108 pts)
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Old 11-16-2012, 06:26 AM   #1584
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My feet point slightly outward as well (..I use the natural position of my feet), but not too much. I loosen up my wrists by doing cartwheels and handstands. That may not be a viable option for you though.
You calling me fat?!
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Old 11-16-2012, 06:58 AM   #1585
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You calling me fat?!
Hahaha. Not at all. I just meant that most grown men don't cartwheel around....especially in multi-purpose rooms at a gym.
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Old 11-16-2012, 09:18 AM   #1586
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Hahaha. Not at all. I just meant that most grown men don't cartwheel around....especially in multi-purpose rooms at a gym.
haha you'd definitely be "that guy" at my gym.
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Old 11-16-2012, 09:59 AM   #1587
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haha you'd definitely be "that guy" at my gym.
Probably! Then again, I try my best to not draw attention (...unless I want to). I usually dim the room and use a corner which is out of plain sight. I train early or late on most occasions, so the gym isn't very crowded. When I was a trainer at 24, I knew everybody so I didn't give a rats ass who saw me. I gained a few students out of it to boot!
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Old 11-16-2012, 09:59 AM   #1588
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Originally Posted by DylloS View Post
Here's my back squats with a pause. I'm loving th
Front Barbell Squat:
45 lb x 12 reps (+43 pts)
95 lb x 10 reps (+59 pts)
135 lb x 5 reps (+66 pts)
165 lb x 5 reps (+80 pts)
165 lb x 5 reps (+80 pts)
165 lb x 5 reps (+80 pts)

Barbell Squat:
145 lb x 5 reps (+70 pts)
145 lb x 5 reps (+70 pts)
145 lb x 5 reps (+70 pts)
Done with a 3 second pause at the bottom

Barbell Bench Press:
45 lb x 20 reps (+47 pts)
135 lb x 10 reps (+77 pts)
165 lb x 5 reps (+80 pts)
165 lb x 5 reps (+80 pts)
165 lb x 5 reps (+80 pts)

Ring Dip:
10 reps || weighted || 20 lb (+108 pts)
10 reps || weighted || 20 lb (+108 pts)
10 reps || weighted || 20 lb (+108 pts)
Looks good mike, I did pause squats with 185 last night. Really turns it into two movements and you lose that stretch/bounce.

Do you do pistol squats? I know I've showed you my vids before, but I did more last night with 18lb kettleball. really improves balance because I don't move my plant foot at all. Just a smooth motion up and down, up and down.
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Old 11-16-2012, 10:10 AM   #1589
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Looks good mike, I did pause squats with 185 last night. Really turns it into two movements and you lose that stretch/bounce.

Do you do pistol squats? I know I've showed you my vids before, but I did more last night with 18lb kettleball. really improves balance because I don't move my plant foot at all. Just a smooth motion up and down, up and down.
Isnt it crazy how adding weight makes them easier?
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Old 11-16-2012, 10:21 AM   #1590
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Isnt it crazy how adding weight makes them easier?
Yea, it was a little counter-intuitive at first, but physics and COG is a lovely thing
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Old 11-16-2012, 10:28 AM   #1591
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Looks good mike, I did pause squats with 185 last night. Really turns it into two movements and you lose that stretch/bounce.

Do you do pistol squats? I know I've showed you my vids before, but I did more last night with 18lb kettleball. really improves balance because I don't move my plant foot at all. Just a smooth motion up and down, up and down.
I dont think I can do them. Maybe I'll try by holding a light plate out in front.
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Old 11-16-2012, 11:59 AM   #1592
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start off doing them while holding your rings^ (that you do dips with) or if you have a 20"+ box do 1 leg squats on there
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Old 11-16-2012, 12:01 PM   #1593
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Isnt it crazy how adding weight makes them easier?
i was going to say something along those lines.

solly, if you do the 1 leg squats try using a 10lb plate with your arms straight out to help
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Old 11-16-2012, 01:49 PM   #1594
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start off doing them while holding your rings^ (that you do dips with) or if you have a 20"+ box do 1 leg squats on there
Quote:
Originally Posted by BreakMyWallet View Post
i was going to say something along those lines.

solly, if you do the 1 leg squats try using a 10lb plate with your arms straight out to help
I'll give this a try. I did do it holding a support beam in my garage. It helped but it didn't seem like I would make progress that way.
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Old 11-16-2012, 07:08 PM   #1595
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I learned a little about the clean and press tonight. My first few reps I racked it like normal and it killed me wrists on the press part. Then after a few I just cleaned it up to my chest and went right up. The difference is I didn't get my elbows up like I usually do for regular cleans. Is this ok?
Barbell Deadlift:
135 lb x 12 reps (+79 pts)
185 lb x 7 reps (+102 pts)
225 lb x 5 reps (+121 pts)
285 lb x 5 reps (+181 pts)

Romanian Deadlift:
185 lb x 8 reps (+82 pts)
185 lb x 8 reps (+82 pts)
185 lb x 8 reps (+82 pts)

Pull-Up:
5 reps || weighted || 20 lb (+62 pts)
Done as negatives. Jumped up and held as long as possible and lowered myself slowly.

Clean and Press:
135 lb x 12 reps (+159 pts)
135 lb x 9 reps (+153 pts)
135 lb x 6 reps (+140 pts)
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Old 11-16-2012, 07:16 PM   #1596
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That's how I do it if I'm doing higher reps. (Above 3). If not ill clean it regular, pause and get a little roll down as I drop my elbows to press it up
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Old 11-16-2012, 07:20 PM   #1597
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That's how I do it if I'm doing higher reps. (Above 3). If not ill clean it regular, pause and get a little roll down as I drop my elbows to press it up
That's what I figured. I maybe even do grace one of these days. It's the 30 clean and jerk workout
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Old 11-16-2012, 08:37 PM   #1598
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notice his form.

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Old 11-16-2012, 09:49 PM   #1599
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notice his form.

Exactly how I did it. Didn't catch it like a normal clean workout
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Old 11-20-2012, 08:23 PM   #1600
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Good workout tonight. Hang cleans felt really heavy though.

Here's the video of grace. Video cut off so it's two parts. May have missed a few reps.





95 lb x 10 reps (+44 pts)
95 lb x 7 reps (+41 pts)
115 lb x 7 reps (+47 pts)
135 lb x 5 reps (+49 pts)
155 lb x 3 reps (+45 pts)
155 lb x 3 reps (+45 pts)
155 lb x 3 reps (+45 pts)
155 lb x 3 reps (+45 pts)
155 lb x 3 reps (+45 pts)
Crappy form on this. Def felt very heavy

Chin-Up:
5 reps || weighted || 20 lb (+38 pts)
5 reps || weighted || 20 lb (+38 pts)
5 reps || weighted || 20 lb (+38 pts)

Clean and Press:
135 lb x 30 reps (+190 pts)
Crossfit benchmark wod "grace" time was 7:30.
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