What's under here... and stuff.

[howimliving]

I can fix that in my sleep PM'd

received and now back to you

[Boomer29]

received and now back to you

see your PM and raise you another.

[Boomer29]

Friday May 16th


^^ I still think I'm having this issue tube or no tube.

STRENGTH
Week 8 Day 5

Wore grip for torn hand held up fine.


Cleans
barx5 135x3

145x1
165x2.5 *vid
165x3
165x3
160x3 * wanted to see if there was a point the wide stance would taper off.
155x3



descends 165-155

No hands No feet

125x3
125x3
125x3
125x3



I deliberately changed some of my setups to have more flared out knees. I think I prefer this. When I drop to the bottom to setup this is what I am doing.

Clean high hangs
meh did lots of extra cleans and NHNF so not enough time.

HS walks yay finally getting these I have to have one foot forward one back to control path...

My girl is wrecking it at regionals currently in second behind Jenn Jones winner from last year. She got 155 on her snatch (20 lb PR), she attempted 165 caught too low and couldn't stand up. Jenn Jones got 180 (she snatches suuuuper wide thought mine was bad) Arielle went on to handstand walk 340'! I'm all hyped up about my 12' Jen missed her by 40'. So exciting!

[vanillabn]

Great videos! I love all the documentation in here, it's awesome. I need to go back and read your journal from the beginning I think... I'm really late getting in, lol

[NorwichGrad]

This is just an FYI. If you look at some of your older clean / power clean vids you used to jump forward.. This is an indication that the bar is getting away from you and you are chasing it so you jump forward.

If you watch your feet in the current vid, you jump backward.. This is not a technique, but an artifact of what could happen if you keep bar close.. Ilya jumps back a lot (again, not a technique but only an artifact.) I guess what I'm saying is GREAT JOB keeping bar close and tight..

The picture above is from last week, right? Your elbow positions in the vids are a bit better and higher..

Keep doing what you're doing. Just focus a bit more or pushing the ground / squatting the bar.. There were a couple of reps where your hips ever so slightly went up a tad bit faster than your shoulder at first pull. So just tighten up the "keep chest up and squat the bar" cue.. The only thing that should move at first pull are your knees. Think of your legs as pistons..


I gotta ask a question, though.. And again, you have to have purpose and intent and you have to understand them..

Any reason why you are pausing at the bottom position of the clean? If you are pausing to get used to the position, that is perfectly fine. That is your intent and you understand the purpose.

BUT, if you are pausing just because, I would encourage you to stop doing that and develop the habit of EXPLODING out of the hole like in front squat.

The reason is because you want to take advantage of the stretch shortening cycle (SSC) at the bottom position to help you recover, especially with 1RM / PR attempts. Ya dig?

I typically teach my lifters to briefly pause in the bottom position of the snatch so they can have the opportunity to stabilize the bar overhead. The CoG in the snatch is higher than cleans because you have a bar overhead and it can be unstable, so it's ok to pause a bit and stabilize bar.

But on the cleans, I tell em to explosively bounce out of the hole.. Imagine if you have a 1RM front squat weight and you paused at the bottom.

Hope this helps.. KEEP IT UP!

PS - the cleans from the dead hang comment I posted in Bubz' journal yesterday.. Experiment with that with an empty bar and see what happens.. Make sure you do the dead hangs and not the high hangs that you typically do.. Just a suggestion..

[Boomer29]

Great videos! I love all the documentation in here, it's awesome. I need to go back and read your journal from the beginning I think... I'm really late getting in, lol

<--- you won't even recognize the girl back there but there are a lot of powerlifting vids and references.

This is just an FYI. If you look at some of your older clean / power clean vids you used to jump forward.. This is an indication that the bar is getting away from you and you are chasing it so you jump forward.

If you watch your feet in the current vid, you jump backward.. This is not a technique, but an artifact of what could happen if you keep bar close.. Ilya jumps back a lot (again, not a technique but only an artifact.) I guess what I'm saying is GREAT JOB keeping bar close and tight..

The picture above is from last week, right? Your elbow positions in the vids are a bit better and higher..

Keep doing what you're doing. Just focus a bit more or pushing the ground / squatting the bar.. There were a couple of reps where your hips ever so slightly went up a tad bit faster than your shoulder at first pull. So just tighten up the "keep chest up and squat the bar" cue.. The only thing that should move at first pull are your knees. Think of your legs as pistons..


I gotta ask a question, though.. And again, you have to have purpose and intent and you have to understand them..

Any reason why you are pausing at the bottom position of the clean? If you are pausing to get used to the position, that is perfectly fine. That is your intent and you understand the purpose.

BUT, if you are pausing just because, I would encourage you to stop doing that and develop the habit of EXPLODING out of the hole like in front squat.

The reason is because you want to take advantage of the stretch shortening cycle (SSC) at the bottom position to help you recover, especially with 1RM / PR attempts. Ya dig?

I typically teach my lifters to briefly pause in the bottom position of the snatch so they can have the opportunity to stabilize the bar overhead. The CoG in the snatch is higher than cleans because you have a bar overhead and it can be unstable, so it's ok to pause a bit and stabilize bar.

But on the cleans, I tell em to explosively bounce out of the hole.. Imagine if you have a 1RM front squat weight and you paused at the bottom.

Hope this helps.. KEEP IT UP!

PS - the cleans from the dead hang comment I posted in Bubz' journal yesterday.. Experiment with that with an empty bar and see what happens.. Make sure you do the dead hangs and not the high hangs that you typically do.. Just a suggestion..

Yes pic is from last week okay....

I don't feel stable when I catch the clean most the time I have to shift my weight put my heels down or put my elbows more up before I stand up so I don't dump it like on the last rep of the first vid. So I need to work on catching the clean in a better position which is what I have been trying to do for eons. Same goes for Snatch.

And will do the deads I have done those before. pre strength cycle.




Saturday WOD

Teams

#1 each member complete
9-6-3 strict handstand pushups
115/165 lb cleans
burpees

#2 each member complete
500m row/ 125 double unders
shared effort
50 185lb/275 lb DL partners can only do 5 reps at a time other partner must hold lockout position to count
50 ttb partners can only do 5 reps at a time opposite partner must hang from bar for reps to count.

Handstand walks
getting further!

[NorwichGrad]

When you do the cleans from dead hang with empty bar, that is when you should focus on the 'slide down tube' cue..

[metalmullisha]

<--- you won't even recognize the girl back there but there are a lot of powerlifting vids and references.

those were the good ol' days....

[swooshie]

Hey Boomie

I moved back into my Amazon condo .......... my journal in the Female BB section is back up! Now we can just run across the hall to talk to each other

[Boomer29]

Monday May 26 Tuesday May 27



DELOAD WEEK
Week 9 Day 1,2

MEMORIAL DAY MURPH

1 mile run
100 pullups
200 pushups
300 air squats
1 mile run

Tuesday

didn't think I was sore until I grabbed the bar to do my first pullup YEOUCH chest front delts are fuhried!

Warm up
1000m row

3 rounds
10 butterfly pullups
20 Knees 2 elbow
16 pistols

Strength ish

Front Squats
3 rounds
155x5 fast explode out of hole <easy but my heels kept coming off the ground
20 KB swings 53/53/70

WOD
3rounds for time

10 95 lb snatches
20 14 lb wall ball shots
30 Double unders

9:32

Today I have to work in Odessa so I'm just gonna globo lower body something since upper is fried.

When you do the cleans from dead hang with empty bar, that is when you should focus on the 'slide down tube' cue..

Yes sir.

those were the good ol' days....

lol... never satisfied

Hey Boomie

I moved back into my Amazon condo .......... my journal in the Female BB section is back up! Now we can just run across the hall to talk to each other

Yipeee!!!!

[NorwichGrad]

Don't call me sir.. And don't call me Shirley, either.

I see that you did Murph.. The WOD was named after Navy Lt. Michael Murphy. He was a SEAL killed-in-action in 2005. He received the Medal of Honor. He was portrayed in the book and movie 'Lone Survivor.' Just some info in case you didn't know, especially because it was Memorial Day when you did it.. But I'm sure you already know..



http://en.wikipedia.org/wiki/Michael_P._Murphy

[Boomer29]

Don't call me sir.. And don't call me Shirley, either.

I see that you did Murph.. The WOD was named after Navy Lt. Michael Murphy. He was a SEAL killed-in-action in 2005. He received the Medal of Honor. He was portrayed in the book and movie 'Lone Survivor.' Just some info in case you didn't know, especially because it was Memorial Day when you did it.. But I'm sure you already know..

http://en.wikipedia.org/wiki/Michael_P._Murphy

Si... for the visual

http://www.youtube.com/watch?v=DS7QY...ature=youtu.be

Did you do Murph?


GLOBO Wednesday.

I think Crossfit broke me. It was so boring...

Warm up-- Arc Trainer 5:00 min

Good Girl Bad girls// weighted abs

.5 mile 'sprint' 8.0 dreadmill

Leg Ext Leg curls 100-150

.5 mile sprint

weighted pullovers// db sidebends

Leg press// leg press calves 1-5 pps

meh.

I think it would have been more excite if I could have done upper body but I'm still really sore!

Did get a gym selfie... and that captured fred.



That's all I got gonna be pretty boring this week.

[howimliving]

Did get a gym selfie... and that captured fred.

fred looking good lyndz

[gobbles23]

Arms look like they're going to explode!

[dreahere]

Holy crap, you look awesome!!!!!!!

[EPolis13]

Si... for the visual

http://www.youtube.com/watch?v=DS7QY...ature=youtu.be

Did you do Murph?


GLOBO Wednesday.

I think Crossfit broke me. It was so boring...

Warm up-- Arc Trainer 5:00 min

Good Girl Bad girls// weighted abs

.5 mile 'sprint' 8.0 dreadmill

Leg Ext Leg curls 100-150

.5 mile sprint

weighted pullovers// db sidebends

Leg press// leg press calves 1-5 pps

meh.

I think it would have been more excite if I could have done upper body but I'm still really sore!

Did get a gym selfie... and that captured fred.



That's all I got gonna be pretty boring this week.

Funny, I call my shoulder vein Fred. We have matching vein names. It's like we were meant to be friends

[NorwichGrad]

Did you do Murph?

No.. I went to the shooting range and sent lead downrange. That's how I honor the fallen.. Your guns are nicer than mine, for sure..

[Big_Sky_Guy]

Funny, I call my shoulder vein Fred. We have matching vein names. It's like we were meant to be FREDs

Fixed

[BubsNBean]

^Lol


Lyndz how is this a deload? Days 1 and 2 look brutal! Globo day looked horrendous though... so boring.

[swooshie]

Si... for the visual

http://www.youtube.com/watch?v=DS7QY...ature=youtu.be

Did you do Murph?


GLOBO Wednesday.

I think Crossfit broke me. It was so boring...

Warm up-- Arc Trainer 5:00 min

Good Girl Bad girls// weighted abs

.5 mile 'sprint' 8.0 dreadmill

Leg Ext Leg curls 100-150

.5 mile sprint

weighted pullovers// db sidebends

Leg press// leg press calves 1-5 pps

meh.

I think it would have been more excite if I could have done upper body but I'm still really sore!

Did get a gym selfie... and that captured fred.



That's all I got gonna be pretty boring this week.

Boomie, you are hauuuuuuuuuuuuge and ripped You look amazing! Totally see Fred poppin out there! Dem Gunz!!!

[jjeane]

Fred appearance!
Looking great Boom!
Enjoy the rest of deload week!

[Boomer29]

Friday May 30th



DELOAD WEEK
Week 9 Day 5

Warm Up
3 rounds
10 judo pushups
10 jerk width OHS
:60 plank
2-3 Mups (got 2,2,3) <pr for strung together. Slowly but surely!! )

Shoulders are still really sore I did a doozy on them a whole week and still not fully recovered!

Strength portion

1-10 ascending
front squats 95/135 strict HSPU


WOD

5 min AMRAP 1:00 rest in between

15 burpees
10 snatch 75/115
10 pullups
2 rounds

15 burpees
10 clean and jerk
10 hand release pushups
1 round 5 had release pushups

15 burpees
10 front squats
10 situps
2 rounds 5 front squats

DEAAAD!

fred looking good lyndz

Arms look like they're going to explode!

Holy crap, you look awesome!!!!!!!

Thank you friends! I don't flex them a lot because they are rather large Will never see double bi. It wasn't even arm day!

Funny, I call my shoulder vein Fred. We have matching vein names. It's like we were meant to be friends

If your other one is called Edna we are in trouble!

No.. I went to the shooting range and sent lead downrange. That's how I honor the fallen.. Your guns are nicer than mine, for sure..

Doubtful!! I would have preferred that option. Alright, where's the pics of your arsenal?

Fixed

haha

^Lol


Lyndz how is this a deload? Days 1 and 2 look brutal! Globo day looked horrendous though... so boring.

Because I'm crazy<--- it's a deload because there is no heavy lifting... Did you buy that?!

Boomie, you are hauuuuuuuuuuuuge and ripped You look amazing! Totally see Fred poppin out there! Dem Gunz!!!

Thank you swoosharita!

Fred appearance!
Looking great Boom!
Enjoy the rest of deload week!

Thank you Jani!!

Promise I will check up on yall tonight work has really eaten my lunch this week. I still heart all of you!!


Nutrition talk<--- Someone remind me to get my sh!t together and stop sabotaging myself on the weekends! in 4 weeks I will be in Cali and also need to work on my tan like fah realz bad!

Ever since I upped my cals to maintenance after Europa I've tried dropping them down and not having a lot of luck I am RAVENOUS! I usually never have this problem. Dunno how I ate 1400 for so long. Seriously considering ECA stack to jump start anyone (can I talk about that, no?) Never done it. The only cutting aids I have used have been appetite suppressants like magnum heat. Will I die?

Friday weigh in 141.8
Up .8 from last week (so maintaining)

5/23 1716
5/24 2910 sat
5/25 1979 sun
5/26 1680 mon
5/27 1534
5/28 1564
5/29 1780

So I'm thinking IF I can stay under 2200 sat & sun I won't sabotage myself and make some headway and do better next week. The plan was to average 1700 through weekends and week days! :Eek: That would mean

m-f 1480 7400
sat sun 2250

OBVI miserable fails miserable. I'm SO HANGRY!

[gobbles23]

I <3 e/c stack Don't need the A though, not necessary. Just think eating small amounts makes you feel full and you have so much random energy you can't sit still and never think about eating. Ahh, e/c stack I'd recommend it The effects weaken after a few weeks/months, although they say it works more efficient in other ways the longer you take it. It kind of gives me acid reflux after taking it for a few weeks and makes my hunger issues worsen, but that's just me and my awesome digestive system...Still helps with energy. You will not die I haven't Just start slow/with small doses and work your way up accordingly.

[NorwichGrad]

[

Doubtful!! I would have preferred that option. Alright, where's the pics of your arsenal?

**SIGH**

“A Cadet shall not lie, cheat, or steal, nor tolerate those who do.” (Norwich Honor Code adopted from West Point.)

I don’t have much material things or money in this world. But I have my God, my Family, my Integrity, and my Guns.

“A well regulated Militia, being necessary to the security of a free State, the right of the people to keep and bear Arms, shall not be infringed.”
- Bill of Rights Second Amendment. MOLON LABE.

[NorwichGrad]

Lastly, this is my competition rifle. I’m also a classified ‘Master Shooter’ by the National Rifle Association in the service rifle category. If you need coaching on how to circumcise a cockroach from 200 yards away, just let me know.

[NorwichGrad]

OOOOPS. Almost forgot 'Baby Bell.' She can reach out and touch someone.

[Boomer29]

Impressed!!! So much hnnnng.

Mine is limited to .22 12 gauge and 9 mil (not pictured). I want an AR15 and I'll be good.

[KissIcon]

OOOOPS. Almost forgot 'Baby Bell.' She can reach out and touch someone.

came in to see Boomz "Fred" and gunz.

saw all this

leaving jelly and ashamed. my collection pales in comparison to these

[geek23ka]

i have an airsoft gun!

anyways, i am posting only because BOOM jesus christ your guns (arms) are ****ing awesome. awe-inspiring. i want arms like that.

[tina722]

More oly vids and talk please!!! It's been helpful. How do you keep elbows up/ not let back collapse?

Gorgeous pic.

Agree with Lori on using EC stack. I use bronkaid as a source for ephedrine - just half a tab is enough for me to get an effect. It's works great as the occasional cheap pre-workout and when dieting I'll slowly work up to the full dose, 3x/day.