re: Started Crossfit

Then you need to assess if you want the same stimulus as the person who is doing 3 BMU or would you like to implement movements to get you closer to a BMU.

So many times, people at my gym will program 3 pull-ups and 3 ring dips is scale for 1 Muscle Up. So is a WOD has 30 muscle ups in it, a scaled individual is doing 90 ring dips! That's ridiculous.

I always advise to find a scaling movement that will get you the same stimulus as someone who is of average proficiency at the movement you are scaling. Use a combination of pull-ups/TTB, or whatever you use to scale those two movements.

I would worry about working on the skills associated with BMU outside of a METCON.

ETA-
On your clean picture, it's hard to tell from a still picture. If that was a clean from the floor, maybe focus on slowing down your first pull and keeping your hips back. I'm not an OLY genius, but your hips may be rising and straightening to fast. When this happens, when you get the bar to your hip crease, you have no extension left so you are relying on your arms and upper back to get the bar up.

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Any tips on cues for hip explosion on cleans? I am looking over some pics that a coach took a couple of weeks ago and I seem to be having trouble on a getting to full extension

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lock those buttcheeks together on the pull...think "prison defense". it will violently extend the hip which is what you want in a clean or snatch. the hips need to go from closed to open back to closed very fast in the clean

My arse is going to be sore tomorrow after all these walking lunges.

Friday 2/16

7x3 deadlift up to 3RM
3x10 RDL

WOD-
“Buckle Up”
AMRAP 3:
50' Walking Lunge (No Weight)
35 AbMat Sit-ups
Max Calorie Row
rest 3 minutes
AMRAP 3:
50' Walking Lunge (30’s/25’s)
35 AbMat Sit-ups
Max Calorie Row
rest 3 minutes
AMRAP 3:
50' Walking Lunge (40’s/30’s)
35 AbMat Sit-ups
Max Calorie Row
rest 3 minutes
AMRAP 3:
50' Walking Lunge (50’s/35’s)
35 AbMat Sit-ups
Max Calorie Row

I am finding this stuff to be like the golf swing. You can get all the advice you want, and watch 100 videos. That doesn't mean you'll even come close to making a real change. I think you just have to do it, a lot. The body finds efficiency that way. Sometimes, anyway.

No problem, hope it helps you. If it doesn't, feel free to email me a video, it may be easier to help.

If you need any drills, tips, or advice on gymnastics progressions, I may be able to help with that as well. I'm not an expert by any means, but was lucky enough to learn from one of the top cross fit gymnastic guys who coaches many games athletes. A lot of this depends on where you are now and where you want to go.

Right now I'm just wanting to lose weight and get my body back. I don't currently have any aspirations of competing or anything. I've been obese my entire life, so I've never really done so many of the things I do at CrossFit. I have lifted on and off for years so squats, deadlifts I'm comfortable with but pretty much everything else is brand new to me, and it's fun, but extremely challenging and frustrating at times. It sounds cheesy, but it really feels like I am getting control of my body back one WOD at a time. So any and all advice is welcome, there's 0 ego.

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Geaux did a 400M walking lunge

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geaux can bring me a stretcher around 300M

You going at noon?

We did 400m walking lunges with 53# KBs a week or so ago and I couldn't sit down for a day or 2

plannin on it, unless I keep messing around on here and dont get anything else done