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Search: Posts Made By: Shane Sams
Forum: Community 05-13-2013, 08:05 AM
Replies: 0
Views: 1,891
Posted By Shane Sams
John Welbourn Interview - CrossFit Football

Check out this interview with John Welbourn of CrossFitFootball.com

John talks about his NFL career, his website and training. Gives great tips for improving / coaching the power clean. Great...
Forum: Exercises 02-13-2012, 09:27 PM
Replies: 3
Views: 3,142
Posted By Shane Sams
Sore tri's after front squat

Anybody else ever got real sore tri's after front squat? My hands and everything were in good position. I guess you are kind of "pushing" the bars as you support it with your arms a bit. Never had...
Forum: Exercises 02-06-2012, 06:46 PM
Replies: 0
Views: 1,601
Posted By Shane Sams
1 Leg Jump Rope...other cardio ideas?

Got a bit of a knee issue that may take a couple weeks to resolve (minor mcl strain). Looking for cardio solutions. Thought about 1 leg Jump Rope...maybe tabata style.

I can swim and use a pull...
Forum: Injuries 02-06-2012, 06:39 PM
Replies: 6
Views: 5,105
Posted By Shane Sams
Re: Pain in Knee after Push Press

Talked to a trainer today, seems I may have a bit of an MCL strain. Probably not a tear. Swelling is minimal, Range of motion not affected. Couple weeks of rest and should be good to go. Looks...
Forum: Injuries 02-04-2012, 09:13 PM
Replies: 6
Views: 5,105
Posted By Shane Sams
Re: Pain in Knee after Push Press

Yeah, I misspoke, the Wod called for push press, but I was working on Jerk since it was light weight, like a form thing. Anyway. It was my front leg. Knee did not buckle at all. Form was perfect....
Forum: Injuries 02-03-2012, 07:14 PM
Replies: 6
Views: 5,105
Posted By Shane Sams
Pain in Knee after Push Press

Was doing it explosive into a split before stepping under, you know how you get that little stomp going with your feet, well when I did that, I felt a little twinge. Had some pain since that...
Forum: Exercises 02-03-2012, 04:51 AM
Replies: 3
Views: 2,639
Posted By Shane Sams
Great post on the Wod comment: Lateral Movement

Why do crossfit WODs never have any lateral movement exercises? In order to build overall fitness and be ready for anything, it seems they should be included. Stuff moving side to side, shuttles,...
Forum: Running a CrossFit Facility 01-31-2012, 09:40 AM
Replies: 5
Views: 4,225
Posted By Shane Sams
Re: Homemade Kettlebell Swing Tool on a Budget

Go get some of those standard dumbbell free weights from Wal Mart...they come with like 2 standard sized little dumbbell bars and you can load them with 10s, 5s, 2.5s, etc. Put a 5 plate on one end,...
Forum: Exercises 01-30-2012, 03:50 PM
Replies: 9
Views: 23,742
Posted By Shane Sams
Re: A better Rope Climb Sub

Yeah, my problem is I don't have a rope to climb and neither does my gym. I'd love to actually be able to work on one!
Forum: Starting 01-29-2012, 10:06 PM
Replies: 13
Views: 5,366
Posted By Shane Sams
Re: FAILED my first Wod :(

Actually I've been doing crossfit now for a month. That was the first wod I DNF'd out of January. not my first wod ever. The squats killed me.
Forum: Exercises 01-29-2012, 07:36 PM
Replies: 15
Views: 7,647
Posted By Shane Sams
Re: Body Weight Hamstring Exercises

So simple yet so true. Didn't even think about that. Good explosive start. What bout 1 every two minutes to really jack up the explosion and get full recovery?
Forum: Exercises 01-29-2012, 07:30 PM
Replies: 9
Views: 23,742
Posted By Shane Sams
Re: A better Rope Climb Sub

Agreed. I think 2 pistols with each leg instead of 4 air squats is good, or at least 4 good deep unsupported air squats.

So lets look at our new sub:

4 Towell Pull Ups (first one jumping)
4...
Forum: Exercises 01-29-2012, 04:48 AM
Replies: 9
Views: 23,742
Posted By Shane Sams
Re: A better Rope Climb Sub

I tried it yesterday, it felt good, mostly taxed my arms and back, but my core and legs felt much more worked than just doing towel subs. Hanging toes to elbows also really stressed my back more,...
Forum: Exercises 01-28-2012, 06:57 PM
Replies: 9
Views: 23,742
Posted By Shane Sams
A better Rope Climb Sub

I'm sure this has been beat to death, but I think that 15 towel subs is not anywhere the same as a rope climb. Its actually harder in some ways.

I've been teaching and coaching football /...
Forum: Starting 01-28-2012, 06:44 PM
Replies: 13
Views: 5,366
Posted By Shane Sams
FAILED my first Wod :(

Well tried this today as rx'd (Friday 1/27/12's Wod)

75 lbs squat / Rope Climb

50/5
40/4
30/3
20/2
10/1
Forum: Exercises 01-21-2012, 08:34 PM
Replies: 15
Views: 7,647
Posted By Shane Sams
Body Weight Hamstring Exercises

Need to lay off the upper body / arms for a few days, at least a 3 day cycle and a rest day to let some elbow pain out. I'm going to do a lot of squats and such, looking for some bodyweight or...
Forum: Injuries 01-21-2012, 06:49 PM
Replies: 3
Views: 4,713
Posted By Shane Sams
Elbows very sore

I've been doing a lot of pull-ups lately. Not just in workouts but 2-3 here and there throughout the day, just trying to get better at it. But now my joints are sore, like right in the tendon/ligs...
Forum: Exercises 01-13-2012, 05:34 PM
Replies: 8
Views: 6,908
Posted By Shane Sams
Re: What do yall think about Total Gym???

Chuck Norris Fran time is -0:04 seconds.
Forum: Exercises 01-13-2012, 05:32 PM
Replies: 34
Views: 16,779
Posted By Shane Sams
Re: Safety Rails on Squats

I coach weight lifting classes, I've seen MANY lifters fall FORWARD on a failed max, thats the one that scares me the most, you go down and boom get off balance forward, just don't see how that would...
Forum: Starting 01-13-2012, 05:26 PM
Replies: 32
Views: 19,442
Posted By Shane Sams
Re: What to do on rest days...

What about body builder? I mean...those guys may not be able to survive a crossfit workout, but they rip and tone and scuplt everything. I understand the point, but if you do thousands of curls,...
Forum: Exercises 01-11-2012, 09:10 PM
Replies: 34
Views: 16,779
Posted By Shane Sams
Re: Safety Rails on Squats

Yeah, I'd love to see some videos of this. Any out there? I coach football players, I have guys that can rep in the 400s 5, 6 times. But when they go down, man, I just can't imagine them having...
Forum: Exercises 01-10-2012, 10:47 AM
Replies: 8
Views: 6,908
Posted By Shane Sams
Re: What do yall think about Total Gym???

I think some of the higher end models have attachments where you can add weight plates.
Forum: Exercises 01-10-2012, 10:44 AM
Replies: 10
Views: 4,060
Posted By Shane Sams
Benching with Dumbbells or Barbell?

Barbells you can work heavier loads, Dumbbells seems much more functional because its independently working both arms/pecs and you can go deeper. Seems more core centric to for balance. Which would...
Forum: Exercises 01-10-2012, 10:14 AM
Replies: 8
Views: 6,908
Posted By Shane Sams
Re: What do yall think about Total Gym???

I am using my total gym as a supplement to the CF Wods. I'm not very good at pull ups yet, so after I burn out on what I can do in the Wod, I have a total gym set up on the highest setting to finish...
Forum: Workout of the Day 01-09-2012, 09:50 AM
Replies: 12
Views: 6,327
Posted By Shane Sams
Re: How do You use the work out of the day?

That makes sense to me for sure. It also depends on your goals. If you are looking for moderate strength gains, this would be a good way to get stronger. If you are looking for big strength gains,...
Showing results 1 to 25 of 27

 
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