re: Started Crossfit

That is a beautiful snatch.....no pun intended

dude gave himself a haircut

yesterday was snatch heavy day

my shoulders are dead today

Deadlifts yesterday. Last time I did them, I stayed sore for two weeks. So, I asked for extra attention to make sure I was doing them right. I was told, perfect. Back sore again. I was just not made for dead lifts.

Oh, and I really wanted to try them in my new shoes. I get to the changing room, look in muh bag-see one trainer and one slipper I really need better lighting in my bedroom.

Roll around on it like we do those rollers?

Don't roll your back with a roller.

A lacrosse ball will allow you to massage your back, without rolling around on your spine. Put it against the wall and roll it up and down the side of your back where it is sore.

And just because your back is sore doesn't mean you are doing them wrong BTW

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I was told, perfect. Back sore again. I was just not made for dead lifts.

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Your lower back is always used to some degree in the deadlift. It's part of the posterior chain. You should expect to have sore lower back, butt, and hamstrings the day after some heavy deadlifts. That's not an issue. What is an issue is if your lower back is rounding as you're pulling.

So, after deadlift Wednesday, and 150 situps yesterday, my back is toast. Could not work out today if I wanted to. Disc tournament tomorrow in the cold. That should be fun

I'd love to know why I suck so hard at sit ups. Pretty sure I am the worst of anyone that goes there. I have to use a ball just to be able to finish.

Should I do some at home on off days?

My elbow issues are 100% a front rack issue. In particular, catching in front rack. Cleans, push press, or even front Squat when form breaks down.

Today was squat cleans. The first working set I felt that my elbows weren't up enough, and it hurt a bit. Lowered the weight a bit, focused on catching with a straighter back and elbows high, and elbows didn't hurt. Started increasing weight, felt fine. Last set I kind of missed but still caught the weight, but was way forward and that fully re-aggravated the issue.

I need a lot of practice keeping elbows up, and I think my kyphotic posture is hurting my front rack.

quote:

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Your lower back is always used to some degree in the deadlift. It's part of the posterior chain. You should expect to have sore lower back, butt, and hamstrings the day after some heavy deadlifts.

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I went light yesterday due to history of severe soreness and my ham strain on Monday. I do not have the low back soreness/tightness that happened last two times. My butt is sore from the 4 second down part. I think anyway.