Happy #humpday 🐫 peeps! Finally over the hump :-) Today was exciting! My long time hoops friend @kay11mac stopped in with her fiancé Megan to do a workout at @concord_crossfit ! So crazy we haven’t seen each other in forever and like no time has passed!! @megccf killed us at 5:30 with what felt like the longest #wod ever! We did 3 #couplets : 1-14, 2-13, 3-12, 4-11, 5-10, 6-9, 7-8, 8-7, 9-6, 10-5, 11-4, 12-3, 13-2, 14-1 of #wallballs + #boxjumps , #burpees + #pullups , #pushups + #deadlift ... I died a little bit on the burpees - basically ended up doing the last few rounds non stop. Agh! 😃 4:30 class was great! @cehr_a ran the #wod and it was challenging to say the least! Positives: my #ropeclimbs are getting much better and faster - did 6 today, and I’m more comfortable upside down (handstand). I PRed #pralert 🚨🚨🚨 my #hangclean at 155lbs and completed 150lbs on my #powerclean , I didn’t have anything left for more attempts!!!! But that’s amazing! Last portion of the workout was by far the most difficult - that #metcon sucked completely, but something amazing happened again (#accidentalawesomeness ) - we did : 1 mile run, 100 #doubleunders and 1000m row. Another PR alert 🚨🚨🚨: I ran a 8:06mile!!!!!!!!!! That’s a 38 second improvement from my last week’s PR!!!! I couldn’t be happier.... until I completed 100 DOUBLEUNDERS!!!! And finished the workout #Rx !!!! These stupid things will never be in my way again! I can’t connect more than 14-15 yet, but they are improving fast! @barbellbabebri you were so so soooo missed!!!! 😘 Can’t wait to see you crush it this weekend!!!! 💪🏻💪🏻💪🏻🤘🏻👊🏻👊🏻🏃🏻♀️🤸🏻♀️🏋🏻♀️ Sock mood of the day: #monkeyseemonkeydo#monkeybusiness#craycray @stancesocks #crossfit#crossfitter#crossfitgirls#crossfitfamily#gettingfit#girlswholift#sunsoutgunsout
Aquela esmagada na carcaça de frango! Mas acho que valeu, chegamos nos 100 KG. Muito a melhorar ainda! .
Power Clean 100KG (23/05/2018)
🎥 @coach_marcelo93 tmj no “PR”
@gudinha_barber ✂️ #clean#powerclean#forca#frango
Had a nice 30 pound (in each hand) dumbbell power clean jump off the knees but erased it by accident while editing so here is the down sets. Found it is best to get the bands in me from the ME or DE stuff then I’ll go straight to the jumps loaded. After taking off the weight vests and ankle weights I seem to always do my best when I test myself with body weight or something like a jump off the knees. Something about exciting the CNS and post activation potentiation is what it does.
I love the power clean movement!!! And I love love love conventional lifts. It’s so fun trying to prefect these actions. I would say I got the general movement of squats, deadlifts, and bench down pretty well. What I struggle with, is the fine tuning of these movements. I think there will always tweaks that need to be made based on how my body feels.
I find it fun to take videos and watch how I have progressed over the years. Like weight loss, the progression of these exercises are NOT linear. I need to learn to appreciate that more. I often complain when I have a bad few weeks of a conventional lift (cough cough, squats, cough) after they have been feeling so good. I just need to take every day as it comes and not be so hard on my body.
I haven’t done power cleans in a hot minute but I’m gonna try to start incorporating them more just bc of how fun they are😊
Thanks to @siosi_poti for always having the patience with me to help me work on this movement!🏋🏻♀️😊
Oh and thanks to @chumfit for ruining my video 😒
Strength loss is real
BW: 173.8 lbs
345 3x5 @ 7
455 1x1 @ 7
425 3x5 @ 7
Here is the point where I’m going stop expecting any strength gains. My cut is going well, losing ~1lb per week, but I can feel the difference in my squat and deadlift. Bench feels relatively okay due to technique changes. Strength loss is real, but I gotta look good for the summer 🤷🏻♂️
Upper chest exercises
Often times people neglect the upper portion of your chest, which isn't as activated and trained as much as the middle/lowerb pectorals during exercises like flat bench and cable crossovers. Because of this, the muscle lags behind in growth and proportion. To prevent this, 1 of my 2 chest/back days in one week I start with incline movements, that way I'm training them with full energy, rather than fatigued like I am at the end of my workout.
Started with incline dumbbell press. For incline, I like these better than barbell because of the more natural feel. For some reason, and my guess points to the anatomy of the shoulder/scapula, the slight rotation of the wrist instead of a straight on bar feels better. I haven't really looked into it, and frankly I don't care. I just know these have worked better for me, not saying it's applicable to everyone! Hit some decently heavy sets, 4 x 8-10 w/ 70 pounders. Definitely had more gas in the tank.
Smith machine incline press. These are funky, and about the only time I recommend using a Smith machine for any kind of presses (other than maybe a shoulder variation). I use the sm to focus on the muscle stretch and contraction. Did 3 sets of 12-15 reps, with a true 4 second negative (one Mississippi, two Mississippi). Going really light on these with the sm helps focus on getting that slow time under tension negative, because all too often, myself included, people want to rush their "negatives" and go 1234 really fast. Drop the weight, get under the sm, and take your time. It will greatly increase your mind to muscle connection, I promise. -
I also hit some incline flies to wrap up upper chest before moving to bench press, and then back, but y'all know how that goes already 😉
Song credit: BlocBoy JB x 21 Savage - Rover 2.0 (remix)
160lb rising senior Cornerback @g.tunasty with 4 reps at 175. No bullshit, half-assed Power Cleans are allowed in the weight room at Farmingdale High School. We learn proper technique and we execute it to get the rep or we don’t and fail as seen here in rep 5. Every Coach is different but here’s what I’m looking for in order: 1) controlled pull 1 past knees, 2) explosive vertical pull 2 somewhere along our thighs into triple extension in the lower half and our high pull in the upper half, 3) our dive under the bar into our hip hinge with fast elbows, 4) our torso tight and contracted on the catch with explosive hip drive to stand.
That’s what’s tough about Olympic lifts. Things get very technical and most of these young men have different weaknesses which have to be strengthened for great form to be achieved. Nonetheless, the clean is a necessary evil I coach at the high school because of the high turnover we see go play collegiately coupled with the fact that almost all collegiate strength coaches program them.