From Flatlander to Billy Goat...One Man's Journey

[rhendrix]

Nik, did you do Russian KB swings or the crossfit standard? If you used the CF standard that's freaking impressive man! Good work!

G, you going to Nanza this weekend? If so let's meet up so I can pick your brain about Colorado before I apply.

 

[rhendrix]

"Light" Grace (115):
30 clean and jerks for time

Time: 3:18.07

Chin-ups:
4,1
4,1
4,1
4,1

C&J technique work

Not used to having bumper plates yet, I kept lowering the weights to my shoulders then to the floor instead of just dropping the bar after locking out overhead. Gonna try to walk an hour tonight on the treadmill barring a bunch of calls.

Going to try and install a pull-up bar I made outta galvanized pipe. Just need to figure out how to attach it to the rafters in my garage. I've got a finished garage and don't want to cut a hole into the sheet rock (well I want to, my wife just won't let me). Any ideas what I could do?

 

[ohhiitznik]

Nik, did you do Russian KB swings or the crossfit standard? If you used the CF standard that's freaking impressive man! Good work!

G, you going to Nanza this weekend? If so let's meet up so I can pick your brain about Colorado before I apply.

Always crossfit standard. Russian is for cheaters! Although if I had a 120 KB I might do russians lol

 

[ohhiitznik]

"Light" Grace (115):
30 clean and jerks for time

Time: 3:18.07

Chin-ups:
4,1
4,1
4,1
4,1

C&J technique work

Not used to having bumper plates yet, I kept lowering the weights to my shoulders then to the floor instead of just dropping the bar after locking out overhead. Gonna try to walk an hour tonight on the treadmill barring a bunch of calls.

Going to try and install a pull-up bar I made outta galvanized pipe. Just need to figure out how to attach it to the rafters in my garage. I've got a finished garage and don't want to cut a hole into the sheet rock (well I want to, my wife just won't let me). Any ideas what I could do?

Build a squat rack, and stand it up in the corner. Just a box frame and add a pullup bar at the top. Depending on how tall your garage is it can probably work.

 

[rhendrix]

I've got very limited space in my garage so I'm looking to purchase squat stands instead.

 

[G Posik]

G, you going to Nanza this weekend? If so let's meet up so I can pick your brain about Colorado before I apply.

Unfortunately I am not going. I have too much work going on right now to get up there. I am going on a trip late next week and have a ton to get wrapped up before that. Will be out of town tomorrow so that puts me further behind.

Glenn

 

[Shane]

I did overhead squats today. Man, my shoulder flexibility needs improvement. It's hard to keep the bar far enough back once the weight starts getting heavier. Also did push presses and then ran a mile (8:32). Not setting any records, but it's better than watching TV.

 

[rhendrix]

Nice work Shane, I can't give you a lot of recommendations for overhead squatting, just make sure you keep an "active" shoulder engaged. Not a bad workout for an old guy though

 

[rhendrix]

Pull-up bar is up.

 

[OBP]

Nice work!! I need to rig something like that in my garage.

 

[Ridge Ghost]

rhendrix- Looks like a good setup. I would also recommend getting a couple of rubber mats for your garage floor. It will reduce wear and tear on your bumpers over time. To save money, pick up some horse stall mats from a farm supply store. They are way cheaper than what you will find from an actual workout store.

Shane- For overhead squats, try warming up with with something lighter than the bar, like a pvp pipe, wooden dowel, etc. Work it in as a warm up for every workout, not just on overhead squat days, for a few weeks. That mobility will come, it's just about practice and repetition.

 

[Shane]

I hope that sheetrock holds!

 

[rhendrix]

rhendrix- Looks like a good setup. I would also recommend getting a couple of rubber mats for your garage floor. It will reduce wear and tear on your bumpers over time. To save money, pick up some horse stall mats from a farm supply store. They are way cheaper than what you will find from an actual workout.

Gonna try to pick one up next pay check if I can.

 

[rhendrix]

I hope that sheetrock holds!

If I'm outta commission from it breaking and cracking my skull, I'm blaming you!

 

[rhendrix]

"Light" Jackie:
1000m row
25 thrusters, 45#
15 pull-ups

Time:
7:19.49

Kipping pull-up practice (with band)

Thrusters, 95#
3 sets of 7

Power cleans, 185#
Multiple singles, working on trying to extend my hips fully and get under the bar faster.

Wife is going on a girls night out so hopefully the kiddos cooperate so I have plenty of time to row then study protocols. I have a feeling since I'm typing this I've already jinxed myself.

 

[ohhiitznik]

Man..... I'm jealous of your pullup bar. When you get into your cleans better you'll start to kip like a madman. I kip with a ridiculous amount of force because of my oly lifting background. Keep up the good work. I'm still looking for a used Concept2, but the market dried up with all the CFboxes opening up around here

 

[rhendrix]

Yeah last time I did Crossfit (almost three years ago) every time focused on my cleans and did lots of KB work my kipping pull-ups and muscle ups were almost effortless. I also weighed close to 200 pounds, I'm sure losing 40 something pounds would help quite a bit.

 

[rhendrix]

AMRAP in 10 minutes:
185 DL, 5 reps
100m row

12 rounds

Kipping pull-up practice

On paper I thought I'd smoke this and get at least 15, way harder than I imagined. Went to the rodeo with my wife and kids all day, definitely feel like I've got sludge in my veins from the popcorn, nachos and cotton candy. Time to go study protocols for an hour or two. Yah!

 

[rhendrix]

Worked Sunday, slept most of Monday since I got only a couple hours of sleep at work. Woke up and my lower back is sore on the left side. Feel like an old man getting outta bed, hoping I can sneak in a workout today between studying and going all over the place running errands. Anyone have any idea why just my lower left side of my back would hurt. It comes and goes at times and has been a recurring injury since coming back from Iraq in 2008. It doesn't have any of the classic signs of sciatica and doesn't fit the protocol for a bulging disc or herniated disc. Really frustrating.

 

[doin1]

I have had to work around a lot of lower back issues. One place of common tightness for me is just above my pelvic ridge and below my rib cage.. I had numurous knots along the ridge and in the middle of that muscle. I worked those out with a roller. Then a second episode with that muscle was more the entire muscle, not nearly as painful the second time. The second time I stayed away from it with the roller and lacrose ball and focused on rolling the muscles out above and below it. I make sure my hamstrings, preaformas(sp) and lats are very stretched.
For me these always happen from lifting weight from the ground even with perfect technique. When I have soreness my trainer has focused on hang power snatches, push presses. When I start getting better we even squat. Just no cleans, snatches from the floor, or deadlifts. It has been a real pain, having to figure exercises around it. I would of never pulled it off without my trainer. Trainer says it is the result of lack of midline stability. I need a stronger mid line.
Keep up the good work!!