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-   -   Sharknado (http://board.crossfit.com/showthread.php?t=83073)

Nik Nichols 07-15-2013 11:10 AM

Re: Sharknado
 
Quote:

Originally Posted by Bill M. Hesse (Post 1178857)
It isn't really Bulgarian specific, but it means to hit the heaviest weight you can do without getting slow. Strong lifts only, no grinders. If you are grinding, you need to dial it back.

Ok, I work on it. Thanks.

Bill M. Hesse 07-15-2013 11:26 AM

Re: Sharknado
 
awwww, baby klokov! How cute! https://www.youtube.com/watch?v=2N1jvOQXoeo WFS

Andrew N. Casey 07-15-2013 11:55 AM

Re: Sharknado
 
bill, sorry for you family situation. exactly a year ago went through almost the same exact thing with my step brother.

Andrew N. Casey 07-15-2013 11:58 AM

Re: Sharknado
 
as for deads, what is weak? the hamstrings? the back?

Bill M. Hesse 07-15-2013 12:24 PM

Re: Sharknado
 
I wrote a few articles about combat techniques / battle system planning for the individual:

http://comradeboris.blogspot.com/201...werstroke.html

http://comradeboris.blogspot.com/201...or-skills.html

All links WFS

Nik Nichols 07-15-2013 12:27 PM

Re: Sharknado
 
Quote:

Originally Posted by Andrew N. Casey (Post 1178876)
as for deads, what is weak? the hamstrings? the back?

Hams weaker over back. Like I said, I do 5/3/1 once a week and it is so uncomfortable when it is time to get ''heavy''.

Bill M. Hesse 07-15-2013 12:37 PM

Re: Sharknado
 
Might want to consider some high rep RDLs.

Nik Nichols 07-15-2013 01:30 PM

Re: Sharknado
 
Quote:

Originally Posted by Bill M. Hesse (Post 1178885)
Might want to consider some high rep RDLs.

I have added in weighted good mornings 3 sets of 5. I think about the RDL, but have never really done it.

Andrew N. Casey 07-15-2013 02:17 PM

Re: Sharknado
 
single leg RDL's. the weight will be light enough it will have almost no effect on your back or grip but they will kill your hamstrings and glutes. however, it is light enough load on your CNS and back and grip that you can add them in on top of everything else without worry. single leg glute bridge are also awesome.

add in some super heavy shrugs once a week and use alot of momentum.

if you have access to a cable machine then pull throughs will help alot. if you have access to a leg curl machine then those are also really great. leg curls are the one thing that i think most CF could really benefit from doing. sort of like bicep curls they get a bad wrap for no reason. obviously GHD are great, but too many people don't have access or aren't strong enough and do them wrong.

edit - i really like doing single leg RDL from an elevated box or standing on something. if you don't have much to stand on then using smaller plates (like 2 25's on a side instead of one 45, assuming steel plates not bumpers) can work good. using dumbbells and standing on something, even a bench or the end of a treadmill, can work great. but the point is the deeper you can get that stretch the better. using a trap bar can work great for this for balance if on a box. once you get really good with the stretch or if going from the floor, elevate the toe to really help strentch the hamstrings.

Andrew Bell 07-15-2013 02:25 PM

Re: Sharknado
 
Quote:

Originally Posted by Bill M. Hesse (Post 1178828)
The Russian literature in me has brainwashed me and I refuse to push it to those levels anymore. Easy Strength and watching enough Klokov have me believing going as heavy as you can and still having solid speed are the way to go.

I use to pull 2-3 sets of 1 twice a week of around 92%. If you add variation in, such as snatch grip, deficet, sumo, etc, I absolutly believe it's ok. Personally I think it's less stress than working up to a high % squat every workout. My recomendation is to stay north of 88-90%, but south of 95% of your 1RM.


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