CrossFit Discussion Board  

Go Back   CrossFit Discussion Board > CrossFit Forum > Exercises
CrossFit Home Forum Site Rules CrossFit FAQ Search Today's Posts Mark Forums Read

Exercises Movements, technique & proper execution

Reply
 
Thread Tools
Old 11-16-2006, 03:09 PM   #1
Howard Wilcox
Affiliate Howard Wilcox is offline
 
Profile:
Join Date: Oct 2006
Location: Forsyth  GA
Posts: 780
Hello folks,

I did 5x5 on back squats yesterday and I noticed that the last two sets felt "easier" or at least smoother than the first two. Why would this be the case?

My current guess is that my warmup was insufficient.

1:00 bike
1x15 OHS with PVC
1x10 SQ with 135lbs
1x5 SQ with 185

then 5x5 with 225lbs.

The other possibility is that I get more grooved as I do more reps...which might also mean more warmup??

What do y'all think?

Thanks...

howard
  Reply With Quote
Old 11-16-2006, 03:32 PM   #2
John Seiler
Affiliate John Seiler is offline
 
John Seiler's Avatar
 
Profile:
Join Date: Jan 2006
Location: St. Louis  MO
Posts: 1,687
I agree that your warmup was insufficient. That warmup's barely getting the oil out of the pan.
  Reply With Quote
Old 11-16-2006, 03:54 PM   #3
Eric Cimrhanzel
Member Eric Cimrhanzel is offline
 
Profile:
Join Date: May 2005
Location: Houston and College Station  TX
Posts: 297
How close is 225lbs to your 5 Rep Max? How long were your rest periods? Also, how often do you Back Squat in general?

Likely it was a combination of both an insufficient warmup and Greasing The Groove for the lift throughout.
  Reply With Quote
Old 11-16-2006, 04:40 PM   #4
Howard Wilcox
Affiliate Howard Wilcox is offline
 
Profile:
Join Date: Oct 2006
Location: Forsyth  GA
Posts: 780
John, that made me laugh.

Eric (and others),
I have no idea. I started a couple months ago with 20rep squats (aka super squat program) and began around 115 or so. I added weight every workout for about a month. Then after a brief rest I switched to a 5x5 format and in a few weeks have finally reached 225. It is definitely feeling heavy now. I also suspect form is becoming more critical and the warmup also. I guess I was taking Rippetoe's warning too far (don't burn up all your energy on the warmup).

I'm probably reaching the end of 5x5 (at least where it combines with other stuff). It had been:
workout1: squat, bench, pullup (all 5x5)
workout2: deadlift, overhead press, pullup (all 5x5)
This was repeated every week, other days had more crossfit oriented stuff.

I'm not sure what I want to try now, perhaps straight WOD or perhaps EDT (combining two lifts each time, possibly).

Regardless, what would be a more appropriate warmup do you think?

howard
  Reply With Quote
Old 11-16-2006, 04:41 PM   #5
Howard Wilcox
Affiliate Howard Wilcox is offline
 
Profile:
Join Date: Oct 2006
Location: Forsyth  GA
Posts: 780
Oh, rest periods were in the 3min range I would guess. I wasn't too strict about it. I'd let the breathing settle down, walk around a bit, drink water...do another set.

howard
  Reply With Quote
Old 11-16-2006, 04:49 PM   #6
Greg Hamilton
Member Greg Hamilton is offline
 
Profile:
Join Date: Aug 2006
Location: montgomery  al
Posts: 388
i'd suggest doing the entire cfwu with sampson stretches, ohs, situps, back extensions, pullups, and dips, 2 or 3 sets of each. warmup your ENTIRE BODY, and then warmup with the specific exercise you're about to perform with heavier weight.

john's 'oil out of the pan' comment is funny, but also a good analogy. when i was younger i rarely worried about warming up and don't remember ever feeling like it made much of a difference. now in my 40's, it's an absolute must. maybe i wouldn't have some of the knee and shoulder pains i have now if i had warmed up properly in the past.
  Reply With Quote
Old 11-16-2006, 06:20 PM   #7
Mike ODonnell
Member Mike ODonnell is offline
 
Profile:
Join Date: Jun 2008
Location: Atlanta  GA
Posts: 1,566
your CNS woke up and worked better.
  Reply With Quote
Old 11-16-2006, 06:46 PM   #8
Howard Wilcox
Affiliate Howard Wilcox is offline
 
Profile:
Join Date: Oct 2006
Location: Forsyth  GA
Posts: 780
You mean I can't train like I'm 17 any more?? Criminy. :biggrin:

That's the conclusion I was coming to, thanks for confirming. The popping sounds in the joints were another clue.

As an aside, I've witnessed the other extreme recently. I enrolled my girls in gymnastics. In an hour class, they spent 15min warming up. There is no way I can be convinced that a 3yr old needs to sit on the ground and twist her ankle around and other such stuff...for 15mins.

Thanks folks...

howard
  Reply With Quote
Reply


Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is Off
HTML code is Off
Forum Jump

Similar Threads
Thread Thread Starter Forum Replies Last Post
Who thinks psuedo-planche is easier than normal planche Daniel Hinds Exercises 4 07-21-2005 09:13 AM
Olympic Bar makes WOD easier! Larry Lindenman Equipment 4 06-14-2004 09:12 AM


All times are GMT -7. The time now is 04:19 AM.


Powered by vBulletin® Version 3.6.8
Copyright ©2000 - 2019, Jelsoft Enterprises Ltd.
CrossFit is a registered trademark of CrossFit Inc.