Went the distance with a CFT, now including Adrienne!
Crossfit Total, 3 max attempts each of:
back squat
shoulder press
deadlift
| SS | KL | AS | ||||||||||||
| Back squat | 225 | 225 | 80 | |||||||||||
| Shoulder press | 115 | 105 | 35 | |||||||||||
| Deadlift | 335 | 345 | 125 | |||||||||||
| Total | 665 | 665 | 240 |
Welcome Adrienne to the wonderful world of strength lifting! Kenway did a little worse than last time, and I dropped to my lowest shoulder press weight in awhile, but found gains in the other two areas compared to last time. Adrienne learned how to squat and deadlift. Her squats were looking pretty good towards the end, but for some reason when deadlifting she tends to kick the bar out in front of her, throwing her balance way off. She still gets the weight up there, but I think she'd be able to lift more, easier, if she could halt the kick. She went to failure with the other two exercises, but not deadlifts, so maybe the solution is more weight?
5 comments:
When you say 'kick the bar out front' does that mean that the bar drifts away from the shins? If so, this can happen when the hips rise before the shoulders. Solution is to determine the correct starting position, and making sure the upper body is locked. Get this right with lower weights before increasing.
Yeah, that's exactly what it means. Sometimes the weight would even roll forward before it left the ground and it seemed like its momentum was carrying it away before she got it back under control.
Yeah, then it might be that the hips rise too fast, causing her shoulder to come forward, and dragging the bar with them.
I walked by the Black Box last night on the way to dinner. Looked in but didn't see you, figured you weren't at the gym Friday night, but cool little place.
Yeah, I haven't actually paid for the membership there yet. I figure I'd get Adrienne going, and once she gets tired of it all then I'll get my own membership at the BB.
This was a tough one for me, but Scott is getting his numbers seriously up - good work, man!
Guess it's time to start lifting again, the climbing/lifting balance needs to be tweaked...
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