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Old 01-27-2008, 07:46 AM   #11
Gina Johnson
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Re: Kelly Moore's Crossfit/competition KB log

Simply amazing Kelly
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Old 01-27-2008, 07:59 AM   #12
Kelly Moore
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Re: Kelly Moore's Crossfit/competition KB log

Thanks Gina.

Being a former competitive powerlifter from the early 90s helps!
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Old 01-27-2008, 08:29 AM   #13
Theresa Meyer
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Re: Kelly Moore's Crossfit/competition KB log

Kelly, you're absolutely amazing. I always watch for your numbers--especially because I grew up in Wisconsin. Anyway, can you offer any suggestions on how to improve the back squat? I've been stuck at 150 for quite awhile. I'm about 69" and about 145 and have seen gains on deadlift--I'm up to 210 now. I don't want to count something that doesn't go below parallel, but I think I've got a psychological barrier once the weight starts getting higher. I'm scared I'll get stuck in the hole.
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Old 01-27-2008, 08:59 AM   #14
Kelly Moore
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Re: Kelly Moore's Crossfit/competition KB log

Theresa,

I think everyone is worried they won't get out of the hole! Besides very slowly adding weight (one pound plates are a wonderful thing, five pounds is too much sometimes), I used to finish my squat workout with 3x3 far below parallel holding squats of 50-70% of my max single. I would stay in the low squat postition for several seconds then power out of the bottom. You could also try rack squats from the below parallel position if you have a power rack. Set up the bar on the spotter arms just below parallel and start the squat from there. You won't have any momentum or stretch reflex helping you so start light and work to maintain solid body mechanics. I remember seeing one experienced guy at the gym increase his squat a good 20# in a 16 week cycle just by adding rack squats to his routine.

Sit back into the squat, pull yourself down with your hip flexors and engage your glutes and hams.....my squat technique has improved since my powerlifting days when I would fold up and try to use nothing but lower back and quads.

I also found that increasing my overall core strength really made a difference. If you can't support the weight, you won't be able to squat with it. Squat without a belt - I wore a belt for everything for years and couldn't do 225x1 without it. I've become a stronger squatter since the belt was put away.

Have good spotters or a power rack set up properly. If you don't have spotters or a rack learn how to dump the weight safely.
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Old 01-27-2008, 02:50 PM   #15
Theresa Meyer
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Re: Kelly Moore's Crossfit/competition KB log

Thanks, Kelly. I like the suggestion about holding at the bottom for a few seconds; I think it could make a big difference. I took it easy today on the total because of a pulled hip flexor, so I only did 145. I'll try to incorporate squats at the end of most of my workouts to try to gain some ground.

Thanks for the input...I may come back here for more questions!
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Old 01-28-2008, 07:15 AM   #16
Kelly Moore
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Re: Kelly Moore's Crossfit/competition KB log

Hi Theresa,

Feel free to post here anytime. Hopefully I can give you some useful advice. I was self taught as a powerlifter but managed to attain International Elite status despite my poor technique. Lynne Pitts also attained IE status; she is another great resource.

No kettlebell workout today - rest day.

Cindy: 32 rounds + 5 pullups, 10 pushups and 1 squat. I could not go any faster with good technique. Plus my shoulders were near their limit. I didn't have many more unbroken rounds of pushups in me.
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Old 01-28-2008, 08:15 AM   #17
Erin Davidson
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Re: Kelly Moore's Crossfit/competition KB log

I'm with Gina on this one.

Also, that's excellent advice re: the backsquat. I prefer the front squat but have the same sort of fear about getting out of "the hole". It definitely affects my form and my totals.

Again, 32 rounds?

If I can ask...what got you into powerlifting in the 90s?
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Old 01-28-2008, 08:31 AM   #18
Kelly Moore
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Re: Kelly Moore's Crossfit/competition KB log

Erin,

I had been doing Muscle and Fitness magazine type bodybuilding workouts (20 sets chest, 20 sets for shoulders, etc...) since the early 80s. Despite that lunacy, I managed to become gain some strength. I changed gyms and was talked into trying powerlifting training (few sets and low reps) and eventually competing. I became stronger and I didn't do well my first meets, but I did learn a few things pretty quick. A big one was to NOT use chalk on my thighs for deadlifting! Baby powder allows the bar to slide much, much easier. Chalk belongs on shirts and hands, not rubbed into the thighs.

31-32 rounds has been my Cindy limit for a while. I can't maintain good technique and go any faster. Until my pushups get stronger that will remain my stopping point. I believe Dutch has done 34 or 35 rounds...now that is something!
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Old 01-28-2008, 05:16 PM   #19
Theresa Meyer
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Re: Kelly Moore's Crossfit/competition KB log

Such humility! You're only 2 rounds behind Dutch!
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Old 01-28-2008, 07:45 PM   #20
Gina Johnson
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Re: Kelly Moore's Crossfit/competition KB log

Thanks again Kelly, for sharing your experiences and knowledge. Extremely helpful and beyond inspirational. You blow away gals half your age and give girls our age hope that anything is possible
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