The FOX's OFFICIAL journal

routine has been going good IMO.  just a lil bit sore.. but not too bad at all. 

i've only done the powercleans 1 time so far.  it was "ok"...   felt weird b/c it was my first time.   it's going to take some work, but i'm sure i'll get up there fairly fast with the powercleans.

after you pull the weight up and turn your wrists so the bar is above your palms... how far do you go down "leg-wise"???    cause i partially feel it in my quads/butt due to the squatting action that takes place (this is how they showed it in videos on you-tube)

My name is FOX.... and I approve this message.

ORIGINAL: TheSilverFox

routine has been going good IMO.  just a lil bit sore.. but not too bad at all. 

i've only done the powercleans 1 time so far.  it was "ok"...   felt weird b/c it was my first time.   it's going to take some work, but i'm sure i'll get up there fairly fast with the powercleans.

after you pull the weight up and turn your wrists so the bar is above your palms... how far do you go down "leg-wise"???    cause i partially feel it in my quads/butt due to the squatting action that takes place (this is how they showed it in videos on you-tube)

A clean means that you drop your butt way down, to basically ATG squat land. A power clean minamal butt drop, just as low as you need to catch the weight.

However the lower and closer to a clean you can get ultimately the more weight you can do.

Some advice from some one who taught herself to power clean improperly, from videos, and is now in the process of unlearning, and relearning, get if you don't already have yes you have heard it before, Starting Strength by Mark Rippetoe.

Ower cleans are very complicated, and they are very well explained there. There was just so much I missed and missinterperated, watching videos, and reading e instructions.

 

thx hardway..

i don't have the book.. i need to get that, but i don't see that happening anytime in the near future.

how did you teach yourself thewrong way to powerclean?? i did that with squats. had to re-learn those.

My name is FOX.... and I approve this message.

long story short. It stemed from initially doing a modified sort of clean to allow myself to do the heaviest dumbells resting on shoulder squats possible.

I have problems right now with the timing of the jump and shrugging the weight up, rather than hooking it to my shoulders ( just so I don't confiuse you, you shrug the weight up as close to your body as possible, without using your arms at all, your hands hold the bar your arms do nothing, except propell the elbows under the bar after it has already reached the correct height)

there are good video's here http://www.crossfit.com/cf-info/excercise.html#Oly

And google Rippetoe and power cleans.

Yea man power cleans are really hard to do right- it's not so much weight but form that keeps many from it.

I tried to learn to do it but without the right equipment I don't want to damage anything in my college's gym. You need to have bumper plates my school gym don't got it. I still practice it time to time and i'm kinda of getting the hang of it.

I bought the book it is a great book reread many things in there always catching stuff I miss especially in the squat!!!


Yo how you check your weight? first thing in the morning or after working out?

i check it every day (which is in the afternoon/evening) BEFORE i workout.. on the same scale

My name is FOX.... and I approve this message.

yeah i read the powerclean chapter in S.S. but since i'm not able to do them at my gym i don't remember much.  However, i do remember him talking about learning the movement of the clean first by already standing and holding the weight instead of starting from the floor.
 
with all the money your saving on food you should really purchase it.  You and skinny matt both would benefit greatly i think.

No the leg press is not the same as doing squats.

Wednesday ---- 6 - 18 - 08 ----  Current weight = 197.6 lbs.  
   
 
 
Powercleans  3 x 5/3/1    --  85/105/125   
Squats  3x5  --  155/165/175
Standing OH BB Press  3x5  ------  95/100/105
Barbell Calf Raises  3x12 --------  185/195/205 
Side Raises  3x8   --------   15's/20's/25's 
Hamstring Pulldowns  3x8    ---------  95/100/105 

20 mins of HIIT on treadmil ----  i got to 19:15 and had to stop.  i was dead.  my goal was to get to 19:30.. and i just couldn't do it.   i'll getter' next time

My name is FOX.... and I approve this message.

ORIGINAL: TheSilverFox

Wednesday ---- 6 - 18 - 08 ----  Current weight = 197.6 lbs.  
   
 
 
Powercleans  3 x 5/3/1    --  85/105/125   
Squats  3x5  --  155/165/175
Standing OH BB Press  3x5  ------  95/100/105
Barbell Calf Raises  3x12 --------  185/195/205 
Side Raises  3x8   --------   15's/20's/25's 
Hamstring Pulldowns  3x8    ---------  95/100/105 

20 mins of HIIT on treadmil ----  i got to 19:15 and had to stop.  i was dead.  my goal was to get to 19:30.. and i just couldn't do it.   i'll getter' next time

lol you couldnt do 15 more seconds??

ORIGINAL: RollingStone

ORIGINAL: TheSilverFox

Wednesday ---- 6 - 18 - 08 ----  Current weight = 197.6 lbs.  
   
 
 
Powercleans  3 x 5/3/1    --  85/105/125   
Squats  3x5  --  155/165/175
Standing OH BB Press  3x5  ------  95/100/105
Barbell Calf Raises  3x12 --------  185/195/205 
Side Raises  3x8   --------   15's/20's/25's 
Hamstring Pulldowns  3x8    ---------  95/100/105 

20 mins of HIIT on treadmil ----  i got to 19:15 and had to stop.  i was dead.  my goal was to get to 19:30.. and i just couldn't do it.   i'll getter' next time

lol you couldnt do 15 more seconds??

It looked like he was about to fall off the back of the treadmill. :p Trust me, Jason's pushing himself hard for just starting cardio. His heart rate gets jacked and he sweats like a beast. Kinda makes me feel like a slacker honestly. But you can really only run so fast on a treadmill. I guess I should jack up the incline more. :\

Age: 26 Height: 5'10
Weight as of 8/31/08: 160lbs.
Current weight: 178lbs.
Semi-Clean Bulkin!
Current Maxes as of 6/4/08:
Squat: 250lbs.
Deadlift: 255lbs.
Bench: 285lbs.

matt speakuh de trufe.    yea.. i honestly could not go 15 more seconds.  i would have either
1.) passed out... or
2.) fallen off the back of the treadmil.

i'm a stubborn guy, and anything someone else does i like to do 10 times better.. so it's not like i wanted to give up and watch matt out-do me.. but i was dead. gave all i had

My name is FOX.... and I approve this message.

ORIGINAL: TheSilverFox

matt speakuh de trufe.    yea.. i honestly could not go 15 more seconds.  i would have either
1.) passed out... or
2.) fallen off the back of the treadmil.

i'm a stubborn guy, and anything someone else does i like to do 10 times better.. so it's not like i wanted to give up and watch matt out-do me.. but i was dead. gave all i had

haha nice...i never go that hard on tha treadmill, maybe when im running outside

ORIGINAL: RollingStone

ORIGINAL: TheSilverFox

matt speakuh de trufe.    yea.. i honestly could not go 15 more seconds.  i would have either
1.) passed out... or
2.) fallen off the back of the treadmil.

i'm a stubborn guy, and anything someone else does i like to do 10 times better.. so it's not like i wanted to give up and watch matt out-do me.. but i was dead. gave all i had

haha nice...i never go that hard on tha treadmill, maybe when im running outside

I hate going that hard. I think I've been traumatized from almost passing out before after running some suicides.

I do sometimes for tennis, though.

ORIGINAL: Pssst

ORIGINAL: RollingStone

ORIGINAL: TheSilverFox

matt speakuh de trufe.    yea.. i honestly could not go 15 more seconds.  i would have either
1.) passed out... or
2.) fallen off the back of the treadmil.

i'm a stubborn guy, and anything someone else does i like to do 10 times better.. so it's not like i wanted to give up and watch matt out-do me.. but i was dead. gave all i had

haha nice...i never go that hard on tha treadmill, maybe when im running outside

I hate going that hard. I think I've been traumatized from almost passing out before after running some suicides.

I do sometimes for tennis, though.

Monday i switched to this one song on my ipod while i was running through my neighbordhood and told myself i was gonna get home before it ended.  I was on the home stretch wit like 40 seconds left and was runnin so hard i got in my house and threw up. 

oh boy looks like ive made my 1000th post in foxes journal...

yeah your welcome haha

ORIGINAL: RollingStone

ORIGINAL: Pssst

ORIGINAL: RollingStone

ORIGINAL: TheSilverFox

matt speakuh de trufe.    yea.. i honestly could not go 15 more seconds.  i would have either
1.) passed out... or
2.) fallen off the back of the treadmil.

i'm a stubborn guy, and anything someone else does i like to do 10 times better.. so it's not like i wanted to give up and watch matt out-do me.. but i was dead. gave all i had

haha nice...i never go that hard on tha treadmill, maybe when im running outside

I hate going that hard. I think I've been traumatized from almost passing out before after running some suicides.

I do sometimes for tennis, though.

Monday i switched to this one song on my ipod while i was running through my neighbordhood and told myself i was gonna get home before it ended.  I was on the home stretch wit like 40 seconds left and was runnin so hard i got in my house and threw up. 

oh boy looks like ive made my 1000th post in foxes journal...

yeah your welcome haha

Yeah, when you get to the verge of throwing up, it feels terrible. Throwing up feels good, but it's something I hate to do since it's dirtyish (yes, girly).