Snatch!!!

I recently had a huge break through with my overhead squats... I'd been avoiding the movement for fear of hurting my neck again. In December, Nora helped me go from an 82# OHS to a 115# OHS. That's crazy! I realize that my technique had improved since the last time I'd really tried.

This month I am faced with a similar challenge... the SNATCH!!! Oh, I dread the snatch. I just can't get myself under the bar, whether it's a snatch or clean. So today, in open gym, I got myself to a starting point for the Month of Weakness. I got a 93# power snatch.... 18# heavier than my last attempt. Jocelyn suggested that I work on the snatch balance at a light weight (I'm thinking light, but heavy enough that it forces me down).

I went to Pacific Edge to do our endurance workout. I lead one 5.9, down climbed, and took my harness off. Just not into it today. Think I'll get a massage instead.

New Approach

I planned on taking a rest day today, but started feeling antsy after breakfast. Rested yesterday, but worked on lots of people, so my shoulder really hasn't gotten a rest. Yesterday was also a cheat day... or more like a cheat night. I ate nachos at Little Tampico, but wished I would have ordered the salad.... I think I would have enjoyed it more. I also had an ice cream bar. The chocolate shell was too sweet.

I brought up to Jocelyn that most of my PRs are from many months ago. She said that I need to start from here, since my lifting was so sporadic before. Since we'll be working the lifts weekly, I should be able to go up at least 5 lbs every time. I feel encouraged again.

5 X 3 Push Press - supposed to go for 80-85% 1 RM, but 93# felt too heavy after first set. Went down to 88# for all reps.

5,5,5,5,5 box jump progression. I was feeling wimpy. 24" box with 45# plate. When I tried for more, I came down hard on my wrist.

4 rounds - 12 OH lunges (53#), 2 rope climbs (subbed for ring pull-ups), 200m run - 10:39

I had to actively bring my right shoulder back during the overhead lunges... I'd like to try and get stronger with my shoulder in the right position.

Should You "Put Your Back Into It"?

I love this picture of my cousin Chris in a comfy resting squat on Gavleston Beach.

My biomechanical experiment has gone on too long. It's now time to put my ideas into action. The proposal: I have heard coaches say repeatedly to "activate the posterior chain by engaging the lumbar spine in order to keep the hamstrings active". In doing this, supposedly, you will get more force out of a lift and will protect your spine from injury. I could not find one scientific, peer reviewed study that demonstrated this in the form and by the standard that Crossfit and Olympic lifting demand. I propose to conduct an EMG test of the posterior leg, hip extensors, lumbar spine, and abdominal muscles in order to truly understand if and how this activation and protection is achieved. In a brief correspondance with Dr. Lon Kilgore at Midwestern State University, I learned that little research has been done of the squat lift in its full range of motion. My experiment would have experienced Olympic lifters perform a body weight squat beyond a 90 degree knee angle, once in lumbar extension, and once with slight lumbar flexion, or posterior pelvic tilt. Force and angles will be measured and quantified to determine differences in force outcomes. The experiment will be conducted at the Timpany Center in San Jose, monitored by Dr. Kao of SJSU.

Okay, on a lighter note, this is interesting to me for several reasons. I had very limited range of motion in my squat (and everything else) before starting Crossfit, mostly because of my technique. Though I saw better results when I changed the way I did a squat, I couldn't explain exactly why this would both help me increase the load I could lift and help save me from injury. My mom asked me, "Why would you want to squat 200+ pounds or lift 300+ pounds off the ground?" Umm... why not? But seriously, shouldn't we try to reach our physical potential? And what is that? If we truly stress the system, can we learn why these muscles are here and those there? Do strength and stability really work together? Is there an anatomical/biomechanical reason for anterior and posterior pelvic tilts? Is one more important than the other? These things I must know.

Move This

Romanian Deadlifts - light (73#)
4X10
100m sprints X 5
10-9-8-7-6....
heavy kettle bell swings (1.5 pood/53#)
burpees (8:49)
100m sprints X 5

This WOD was hard, but very rewarding at the end. I just love short sprints like that.

Endurance climbing in the evening... 10 laps X 3, half was down-climbing. Stayed at 5.9/10a. The workout felt really good, but 2 hours is a lot of time to stay at the same level and pace. I'm ready to move on to the power portion of our training.

Heaviness

Yesterday. Rest day. The only good thing about yesterday was my complete adherence to the Paleo diet. I brought two lunch boxes full of healthy food, all portioned out to sustain me, and I never went hungry. There is an upside to being too busy. The bad things, well, they are too great to mention in detail. Two hours of sleep, another 2 hours on the highway, my student file is missing from campus at a most inconvenient time, thus I may not graduate. I got a call letting me know that Tim is in a coma and may not make it, and he has no one. He and his family have endured so much pain. I am hugging you, Tim. Much love.

Rainy Day Squats

I dragged myself out of bed this morning just to work on the front squat, a lift that doesn't come up very often in programming. This time, I really focused on getting my elbows high (following Josh's latest effort) and on letting the bar just rest on my body rather than hanging onto it. PR today of 193 lbs.!! I skipped the WOD in order to save my strength and energy for what I'll call "Tom's Treat". TT wasn't demanding enough and was too repetitive and long. I think I will stick to CF as my cross training, as 30-40 laps on the wall is plenty of endurance.

I have to record that my starting weight for this challenge is 142 lbs. That's nearly 10 lbs. heavier than my weight when I started Crossfit. Though I am much stronger now, I'm also thicker and slower, like mud. I am mud. I have no particular weight goals; like I said before, I just want to feel better.

New Beginnings

I have countless pieces of paper floating around my house and car in order to keep my thoughts "organized". Since that hasn't necessarily been the result, I thought I'd give this 'blogging' a go. My new beginnings are about using less paper, creating less mess, and transitioning into a lifestyle that makes me happier. Food, WODs, climbing, and bodywork. That is what I decidedly dedicate this site to.

I just happened to plant myself at Crossfit West Santa Cruz right in time for the gym's second Paleo challenge: eat lean meats, vegetables, nuts and seeds, and some fruit for 4 months. The goal: to feel, perform, and perhaps look better. My goal: to feel better. I have had chronic problems with my insides, and I have never seemed to figure out the right formula for my body.... we'll see. I've heard great things from believers at both CFSCC and CFWSC

My starting stats:

1000m row: 3:54.9
500m row: 1:45.6
Back squat: 205# (PR 210#)
OHS: 115#
Max pull-ups: 26 (kipping)
Christine: 12:04 - 138# (post 500m row)
Fran: 5:18
Jackie 8:47
Cindy: 20
Deadlift: 223# (PR 239#)
Bench Press: 135#