Murph is a miserable workout. It's also not representative of what crossfit usually looks like - most WODs are max of ~20 minutes, and high intensity. Murph is a hero WOD established in honor of a US Navyman who was killed in combat. It's popularly done on the 4th of July at most boxes, followed by a BBQ that most of the members participate in. More a social thing than a workout lol.
Not letting my hip stop me. I can still do leg presses, leg extensions, step-ups, GHRs, back extensions and split squats. I can't front squat, back squat, RDL, or Reverse Hyper. Haven't tried clean pulls but I doubt I'll be able to do them. I feel like I need more ham and glute work. Hip thrusts would probably work for the glutes, but hams are a big challenge. Anyone have any ideas?
The only reasonable thing I've found and answers I've gotten are leg curls. Probably could do some swiss ball thing too. Otherwise your working them a little in the glute stuff (GHR, thrusts, bridges)
On June 25 2013 03:35 mordek wrote: The only reasonable thing I've found and answers I've gotten are leg curls. Probably could do some swiss ball thing too. Otherwise your working them a little in the glute stuff (GHR, thrusts, bridges)
Yeah, the GHR covers them pretty well. It's just annoying that I can't do... well, anything that involves hinging at my hip/flexing my lower back. Problem with leg curls is they're the same movement hamstrings-wise.
@decaf I'm stretching the hip flexors and hamstrings. I can't do a lot because I can't bend my lower back at all. I should be stretching ab/adductors more, and I need to get a foam roller at home.
What do yo umean same movement hamstring-wise? As GHR or the hinging you can't do? I've found I'm able to do the curls without aggravating my SI joint which is only part of the problem for you though. Also found lacrosse ball > roller for hamstrings. I also use it on my back since it gets tight.
On June 25 2013 03:45 mordek wrote: What do yo umean same movement hamstring-wise? As GHR or the hinging you can't do? I've found I'm able to do the curls without aggravating my SI joint which is only part of the problem for you though. Also found lacrosse ball > roller for hamstrings. I also use it on my back since it gets tight.
I did a lot of single leg hamstring curls with my SI problem. They helped me a lot, but IDK how much use they would have if I'm already doing GHRs, as they seem like an almost identical exercise.
I'm sure I have a lacrosse ball around here somewhere. I should go look for it.
On June 25 2013 03:45 mordek wrote: What do yo umean same movement hamstring-wise? As GHR or the hinging you can't do? I've found I'm able to do the curls without aggravating my SI joint which is only part of the problem for you though. Also found lacrosse ball > roller for hamstrings. I also use it on my back since it gets tight.
I did a lot of single leg hamstring curls with my SI problem. They helped me a lot, but IDK how much use they would have if I'm already doing GHRs, as they seem like an almost identical exercise.
I'm sure I have a lacrosse ball around here somewhere. I should go look for it.
Right, one benefit is being able to do single leg curls. I feel like it's less stressful on your back, you're not requiring the bracing across the hip joint. Which can be a good thing but if it's aggravating inflammation/pain not so much.
Just check out the mwod's on the lacrosse/hamstring, it's awesome for any time your sitting for extended periods.
On June 25 2013 03:43 phyre112 wrote: @decaf I'm stretching the hip flexors and hamstrings. I can't do a lot because I can't bend my lower back at all. I should be stretching ab/adductors more, and I need to get a foam roller at home.
? How are you functioning at all if you cant bend lower back? I'd probably try to focus more on doing all the stretching, foam rolling and stabilization of muscles around the area you can and lay off the lifting completely for two weeks which is probably just going to contract and shorten your muscles.
p.s. booking my can-am tournament tickets this week! flying in to boston thursday to rage then to upstate new york. Our team is twice as stacked this year as normal hahahaha
On June 25 2013 03:43 phyre112 wrote: @decaf I'm stretching the hip flexors and hamstrings. I can't do a lot because I can't bend my lower back at all. I should be stretching ab/adductors more, and I need to get a foam roller at home.
? How are you functioning at all if you cant bend lower back? I'd probably try to focus more on doing all the stretching, foam rolling and stabilization of muscles around the area you can and lay off the lifting completely for two weeks which is probably just going to contract and shorten your muscles.
p.s. booking my can-am tournament tickets this week! flying in to boston thursday to rage then to upstate new york. Our team is twice as stacked this year as normal hahahaha
So long as I'm careful to keep my low back arched just like it would be if I were squatting, then I can work upper body pretty well. Bench, Incline, various DB stuff, chest supported rows, chins, pullups, etc. It works out to a halfway decent push/pull with the lower body stuff I already mentioned, and it doesn't hurt me any more than going through daily life atm.
If I were to try to not do anything that hurts at all, I would have one position I could lay in on my couch, and even that isn't pain free 100% of the time, more like 80%. Just trying to move around drops that to like 60%, but lifting doesn't get any worse than that. I'm not about to lay on the couch all day for two straight weeks, so if lifting doesn't make things any worse, might as well do it I guess?
IDK about can-am... we're sending a BUNCH of teams, so I'll probably stop up there for a day to catch some matches, but there's no way I'm playing, so there's no way I'm going to stay the whole weekend. It's only an hourish away from home for me so it's worth it.
On Sunday I finished a 12 week HIIT program over the course of which I lost10kg which I was honestly quite happy with, I lost a bit of motivation near the end with my gf being away for the last 4 weeks and 2 of my best friends moving across the country but all in all happy. . My cardio is much better and I'm under 100kg (though I am sure I lost some muscle) currently sitting around 97kg and my waistline is down to 36". From 42" this time last year. I ran 4.2km in 25mins and have managed 4.7 in 30 on a treadmill. 2km in 10 mins was easy enough and I'm loving getting back into running.
The reason I post here is because next Monday it will be exactly 12 weeks until my 25th birthday. I have been working towards this for quite a while so on Monday I'm embarking on a new program that is for strength and hardness. I will be working in some cardio everyday and busting my was in the gym 5 days a week. Eating clean will never have been so hard. I promised photos a while back and never got around to it well this time no messing. When I get home I'll be uploading some current photos and on my bday in 12 weeks ill be sharing a fitter leaner happier body.
Although I don't post here much I am always reading the thread and checking in on progress of everyone. You all help motivating me on days I don't want to wake at 5am to go to gym or when it's a little cold and windy so running isn't the best. We have a great community and I've seen some amazing differences in all of you. So yeah just an update from me with some goals (12 weeks of doing it the hard way, the only way) and letting you know I'm still trekking broke the 100kg goal and feeling great. Until next time TLHF !!
So this is me today. 97kg and just shy of 13 weeks until my bday. Will try and upload monthly photos I don't have any shots from last year from before I started. First time I have ever uploaded to imgur so not sure if the link will work lol. Let me know.
@ anyone thinking about trying the olympic lifts, don't let this discourage you. This is only one of the 1000 ways i've missed a snatch and i've never been injured. By the time you're going for weights this heavy you'll have plenty of confidence and body awareness to miss lifts properly.
On June 25 2013 17:26 KaoReal wrote: Yikes! Can you describe what you felt went wrong with the lift?
I went backwards a bit and left the bar slightly in front so i wasn't perfectly stable which you need to be at limit weights. Also i was a bit slow getting under it.
I was perfectly fine after, just a bit of a scratch on the back of my neck (maybe a bruise too lol). Even went for a PR CJ
EPT
.![[image loading]](http://i.imgur.com/FtW1vJd.jpg)
I don't have any shots from last year from before I started. 
