krokador Member

For some reason, it seems like Travis from Smashwerx always comes up with a video that can help either me or someone I know right when needed. I think this could help you: https://www.instagram.com/p/BhXqCAijgTu It's not on his youtube channel yet (should be within the day or so), but most times the instagram short he…

WO-AH! Added a 30ish minute slog with the Zombies run app yesterday early afternoon. It was nice to get out and run even if the sun had disappeared by the time I'd made it out. I ate lunch at like, 2:30PM. Started feeling it after sitting on the couch at my mom's for a few hours. I decided to challenge myself with the…

First day of the "double your squat" program (I don,t know why that,s the name of it. Anyone with a bit of squatting experience would not be able to double the amount they squat, and anyone who's a beginner would see such little jumps in % that it probably wouldn't work that well. But I digress) It looked easy on paper,…

Ow, sorry top hear that about your knee. Sounds like you may have hyperextended it? The clicky noise is typically due to a tendon sliding over stuff - can happen if you have inflammation or some other muscles are taking over for something that is sprained and causing mechanics to be a bit wonky. I'd suggest taking some…

Day 2 of the rotator cuff program in the books! This one was a little less boring, but actually more humbling than the first o.o Started out with 10 min of DUBS practice again. Didn't go as well as it did on wednesday. I kept whipping myself! (If you follow my IG you'll see the marks!) but I still managed more than 20. 5x5…

Sounds like adding in lunges to your routine might not be a bad idea, then! The version where you step back is an easy one, or you could do them staticly, and raise your back foot a big on a small box (bulgarian split squats). I guarantee you will know where your glutes are after a few sets of these ;)

Sounds like you might need to address those adductors. If they're angry because you went a little lower on depth, it means they're probably weak and there's a chance your knees might cave in on your squats, but you won't see it if you look in the mirror because your ankles compensate. As for rows, just do them sitting…

Oh, I have no plans to leap off buildings or anything like that! The basic parkour skills like animal walks, precision jumps, rail balance, vaults and rolls can definitely be useful in obstacle races, and I really enjoy doing those, so it's a fairly direct skill transfer. There's also a lot of gymnastics focus, so it's…

I'm a slow fella in the mornings lately. I woke up at 5am. Only started my warmup around 6:20, and time flew by! It was a deload leg day, so I decided to try safety squats one more time (only to be reminded that the bar doesn't work with my shoulders and is not adjustable. Ugh). I got 2 sets of 3 at 105, and 1x3 at 110lbs.…

So, uh... color me humbled... Started the rotator cuff (p)rehab program today. I thought it would be boring and lame... and it kind of was, except not. New exercises means a lot of trying to make sure I'm activating the right muscles and wow, was that tough. I'm expecting crazy shoulder DOMS tomorrow... Started off with 10…

Hey all! New to this group, not new to crossfit tho, haha. I just hit a clean PR of 135lbs on Saturday! So happy about it :) I do have a short and longer term plan after this Open season has opened my eyes on a number of things. Short term (basically until I do Murph): 1) Fix my wonky left shoulder: I'll be doing a 6 week…

Phew. 35x3, DONE! I started out with the final test. 7 min to get max reps in 3 sets of - trx recline rows: 13/12/13 (38) - pike press: 10/11/10 (31) then 30 double KB squat cleans for time, 2x30lbs : 3:31 Rested up a bit, then tackled the last workout I had remaining on the program. I,d been dreading this one for a while.…

haha, I did it on Friday. I was so beat-up from my 2 previous day's workout, I figured it would be my "workout" of the day (it's not super strenuous physically). The 2 min spinal twists were awesome. And the 10 min forward fold. Well... I was a little surprised at myself but I stuck with it, and the breathing part, and the…

Mental game was strong today. All the romwod has been doing good things to my body. I recovered from the wreck I was on thursday quite well! (Falling asleep on my couch twice yesterday probably also helped a bit xD) So i decided to go and test my clean 1RM. I had been stuck at 125 (well. I got 127.5 not *that* long ago)…

I been bulking for a while now xD and I do a lot of overhead work in general. This has been years in the making, and I've only added like 10 lbs to that OHP in the past 2-3 years. Such slow progress... lol (And I really do need to lose some fat. Eesh). Had totally missed your question, previously, sorry! It's somewhat…

That's awesome! I remember the way that felt, it was so amazing. I tink more than the 2 plates deadlift! :) That was like 3 or 4 years ago for me and I've only added 15lbs to that PR since, but I haven't trained bench for half that time, and I had my shoulder injury that took me back quite a bit in there, too. MAAAN am I…

Haha, yes. I tacked on the first upper body path wod yesterday. So much puppy dog! But yeah, being able to not worry about your feet/ankles being squished into oblivion makes the saddle so much more effective, lol. And ugh, that long frog hold. So much ugh. SQUATS! 1RM test in prevision of the squat program I'll be running…

I picked and chose which one I wanted to do last week cuz i started mid-week. I'm gonna try to follow along this week (and add in from the upper body path on some days, because they focus VERY heavily on lower body, and the upper body positions are typically shorter hold. I get that we are a sedentary lifestyle bunch and…

Woah. All this cleaning yesterday took more of a toll than I thought it would. I was dragging my feet a bit getting up because I didn't sleep well earlier, but once I got to the gym, I was just not happy to be there (forgetting my phone and having to listen to what kids call "music" these days and not having my water…

If that's on the front of the shoulder, it sounds like it may be the pec minor. In this case I'd say, you may be bending a bit backwards to get the weight up on ohp, and incorporating too much pecs, which are typically already quite stiff in general. They're fairly easy to stretch out, and correcting that might also be as…

Have had my share of shoulder issues, is it soreness, or a pinching sensation, or something else? And which part of the shoulder (or "ers", if it's both of them) is bothering you? Does it happen after every training day, or just after certain specific moves? Folding over to a degree is normal, though. Especially if you're…

Aw geez louise, this wasn't fun... in a kind of fun way? I'm not... super happy with how I did. I reckon I could've given myself an extra inch of height on the box to the pullup bar (standards say head 6 inches below the bar, I was probably 8' away), and that may have pushed me over the edge of the round of 15. But I…

I had a super simple session yesterday morning. Some double under practice that went super well, probably in part due to the fact I had forgotten my earphones at home xD I think overt eh full session I got 15-20 of them, which is definitely a record for me haha. I worked up to a heavy snatch. 65x3, 75x2, 85x1, 90x1, twice,…

Had a better session yesterday. It kind of feels like I'm slowly (very slowly) finding a rhythm again with chores and daily life where I'm not cramming EVERYTHING into one day of the weekend, and it does help with my overall state of mind, and thus, sleep. Back Squat 125x10, 130x10, 132.5x10, 135x10 (this one suuuucked!)…

In retrospect, i probably should've taken an extra day off. Had no pep going into today, and ended up subbing my conditioning for shoulder rehab. And now my left shoulder is quite unhappy with me :/ Bench press, 85x15, 87.5x15, 90x13, 110x3 and 125x1 -> 4 reps with 20s between each. I was aiming for 5, but the last one…

So happy with myself today =D I went and redid 18.4 this morning. Carbed up last night, got proper sleep, had a bit of carbs (vanilla wafer cookies... shhhh) beforehand. And I CRUSHED IT! Deadlifts on the first part ALL unbroken, broken down the hand release push-ups into 3s and 2s instead of going out with a set of 6 and…

My schedule is a lil different this week so I hit up 18.4 this morning. 9 min CAP to get through: 21-15-9 - deadlifts @95lbs - HR push-ups then 21-15-9 -deadlifts @135lbs - 50ft bear crawl with high hips (25ft and back) I made it through the first part in about 7 mins. The push-ups easily took 75% of that xD Deadlifts felt…

- Barbell or ab wheel roll-outs - plank knee tucks - hollow rocks - turkish get-ups (these are a nice coordination/stability/mobility challenge if you take the time to learn them well, and kind of a full body deal) - bear crawls (the version where you're staying as low to the ground as possible and moving slow and…

Wasn't planning on gymming today - alarm was set for 6:15 and I fell asleep around 11PM... But here I was, wide awake all by my own self at 5:15, so I got up, caffeinated up and went to the gym for a strength squat session! Worked up to 125x9, 135x9, 140x9 and 145x8 (I might've been able to go for another 9, but I felt too…

Ahhh I skipped some of my progression today and went straight from sets of 8 to sets of 12 on the deadlifts O_o I have claws instead of hands! xD deadlift 165x12, 175x12m 185x11 (double overhand), 185x12 (weak side switch grip) superset with push press 65x12, 70x12, 75x12, 77.5x11 8 min AMRAP - KB Complex - 2 power snatch,…