gweneddk Member

This is kinda similar to what I do when I am prepping and need to make weight for a contest. Although, I do use salt. I measure out 5 oz of chicken breast and eat that 3 times/day, and I have steak or lean beef (5 oz) for my 4th meal. Veggies are spinach with a little bit of balsamic, or broccoli. I will keep this diet up…

Smart of you to drop down the weight for the switch. I switched from sumo to conventional and ended up injuring myself doing too much, too soon. On the plus side, my conventional max is now at least 50# higher than my sumo DL was 9 months ago, so I think it is possible to make some good gains if you are smart about it.

I'm really surprised you could pull more this way than with a standard DL. Have you had your coaches look at your DL form? I do have an online friend who has been doing these instead of regular DL due to back pain, but she does them at a lighter weight than her regular DLs. What kind of soreness do you get after DLs? I…

I always do a squat/forward fold test when I buy capris. My UnderArmour ones are probably the best (bought at an outlet). The black and patterned ones I have bought from Fabletics are great too. My Nike ones are terrible; I think they are "running" crops and aren't meant for bending at all

Hi Kryn_n, I've been doing a low carb, high protein, moderate fat diet for the past 2 months to lean out and lose scale weight for Strongwoman. I am not currently doing CF but I do know that my performance does suffer a little bit when I am eating lower carb. I find that I absolutely have to supplement with BCAAs during…

I ordered 3 styles and sizes online (Adidas and Inov-8) to try on. I ended up keeping the Inov-8's and love them. I got them on a rare sale. I am pretty sure Reebok had a deal yesterday where you can get a pair of nanos + lifters for like $150 which is a really great deal... I've never worn Reebok's but they are really…

I have been taking a break from CF but I miss it... I have been considering re-joining after my Strongwoman contest this weekend. I am planning on doing another contest in April that has a lot of movement events and I think the conditioning will help. However, I am not thrilled with the idea of the CF Open and the fact…

My stamina was never that great either. I always do BCAAs for any kind of workout, especially right now when I am limiting carbs. I do think having carbs pre-WOD helps a bit, but the other thing I have had to keep in mind is that while my stamina may start to improve, everyone around me is there to improve too. So if I…

I used to always get bruises at the top of my knee when I would DL for reps also (though hardly ever on max weight sets, where I really was just doing a controlled drop of the bar as previous posters have said). Practicing 4 second eccentric RDLs helped a lot because I really focused on not crashing the bar into my knees…

It's sort of personal preference. I've always been coached to "pack the neck" and tuck my chin, which makes it seem that I'm looking down. Even though my neck is right on top of my shoulders, my gaze is still forward about 6 feet, not straight down. I think it is also ok to start with a neck position that is slightly…

I have commonly seen people say that the eccentric (lowering) part of the DL is more dangerous for the low back than the concentric phase. When I am using bumper plates and can get away with it, I like to just drop the bar. It's kinda annoying to fellow gym-goers and not allowed in powerlifting though. Essentially what I…

I just looked at your diary for the first time, and I really do think that you would feel more satisfied with more protein and veggies, which would help you cut down on the extra snacking when hungry. A lot of people would recommend weighing everything to get a more accurate calorie count, but you may find that adding some…

Hopefully this photo will format correctly. This is from a year ago, but it shows how after a 4 pound gain I actually looked much slimmer. I recomped from doing a fairly high volume (high # of reps) heavy lifting program while attempted to eat at a slight deficit. (I went down from a size L top to a medium, and a 10 to an…

I often modify to the plank style burpee you describe, keeping a very tight midsection throughout. Flop burpees bother my lower back and if you keep your core tight on every rep, the plank version should have a good effect on core strength and is still very challenging. My actual preference is to do strict burpees where…

Your low back does look pretty rounded to me especially after the first rep. Can you think to pull yourself down to the bar while getting your hips down a little bit? It is hard to know where to position your hips because everyone's limb length is different but I would think it would be tough for you to flatten out your…

I never did come back to this after I posted! I am competing in 3 weeks in a women's only comp. I was trying to slowly cut from 170 down to 160 but that is looking less likely, so now I will probably be competing as a heavyweight at a BW around 168, give or take. I think I would have been pretty competitive as a MW but…

kelly, what type of progression did you use for your strict press? I am mostly doing push press lately because I'm training for Strongman log press, but I feel like getting my strict press up will help the push press for sure. I hit 100 on press the first time I ever tested 1RM, and 105 a couple months later, but just…

Depends on work travel... non travel week 2, travel week 5-10. I have gotten very good at finding restaurants/meals that will get me protein + veg which is what I would prepare at home. Inevitably the restaurant meals are somewhat higher in fat/carbs/chemicals though.

I tried it for awhile but honestly I am more hungry the day after a hard workout than the day of, so I really struggled with compliance to the lower calorie levels on my rest days. Plus I couldn't always predict when my rest days would be with my work schedule so it made it really hard to plan for those lower calorie/carb…

If you've never really done intense intervals and/or weight lifting before, you could definitely see some water retention. I started eating more when I started CF (because I was hungry!) and my weight stayed the same and I did not get any leaner. But I had been lifting intensely before doing CF so it wasn't a massive…

woo hoo! DLs are my favorite!

I was pretty happy that I got 21 unbroken DLs @155 but it all went downhill from there LOL. I was doing the wallballs 5 at a time and sucking wind in between each set. It's definitely the most wall balls I've ever done with the 14# ball (when I started I used 10# and then 12#). The shoulder issue I'm having that required…

Yesterday was the hardest CF workout I've ever done. We did 4 girls in a row to celebrate my coach's birthday. He was born in 1986: 1 round Diane (21 DLS/21 HSPU) --subbed a 21s HS hold (4 min time cap) 9 min time cap Elizabeth (21-15-9 cleans/dips) 8 min time cap Fran (21-15-9 thruster/pullups) subbed KBS for thrusters 6…

For someone who is used to a very padded running shoe, it is always recommended to ease really slowly into a more minimalist style shoe. I started off with lifting weights rather than crossfit, and the main concern there is that if you are going to do squats or deadlifts, you don't want a cushy shoe because it inhibits…

You can also buy some Arnica gel to put on the bruises; that may help them fade faster. If you bruise *really* easily, you could potentially be low on certain vitamins... I think Vitamin C and K are the main deficiencies associated with bruising.

I was going to say, the collarbone and shoulders are probably mostly needing to have faster elbows, although my left collarbone always bruises when we have a very high volume of cleans (probably because my elbows get slower as I get tired). I can't help you much with the shins. I just gave up and always having a bruise or…

It sounds terrible but the elite guys at my box finished with times around 5 mins... It took me 12, but I lost a lot of time just trying to kick into a handstand (my goal each round was to just get into and hold a handstand which only happened in round 1)

We did a Master's Functional Fitness League workout since some of the people at the box are doing the comp and asked if it could be programmed in. It was kinda terrible but fun at the same time! I had to scale the pistols and HSPUs and did bar dips instead of ring dips Workout # 6: 21-15-9 Complex For Time 8 deadlifts 7…

toffee2013 , is there any way you can do 3 non-consecutive days? I am willing to bet you will see better results if you can fit a recovery day in there.

I trust and hope that the movements programmed on the next day will be different enough so as not to overburden sore muscles worked the previous day. Typically my soreness improves when I work out. If I need to, I modify or reduce the intensity of the workout if I am sore.