fitness achievements thread

[radoaos]

Ran 2 different trails today. 1 good, 1 ok. Saw 7 deer on the way. I wore my brand new Vibram Trek's, and they worked very well. Bikilas weren't quite cutting it on the rocky trails.

[Rickyfire]

Back squat 275 x 3
Bench 210 x 1

[ShebaPoe]

Ricky -

225 clean
225 front squat
275 back squat

You are the prototypical crossfit guy.

[Rickyfire]

what were you hoping for?

i thought front squat should be only slightly higher than clean?

[ShebaPoe]

You have crappy posterior chain strength (for an athlete, not for the general population). This is common in CF because people start learning the Olympic lifts before they have strength training experience. CF isn't strength training (you'll get stronger but it's not the focus of CF) so you can only grow strength at the pace that you master technical lifts like snatch and c&j.

These lifts are inferior to squats and deadlifts for building strength.

[Rickyfire]

what would the numbers look like if I had proper posterior chain strength?

[Rickyfire]

Posterior chain
From Wikipedia, the free encyclopedia
This article does not cite any references or sources. Please help improve this article by adding citations to reliable sources. Unsourced material may be challenged and removed. (June 2009)
Wiki letter w.svg
This article is an orphan, as few or no other articles link to it. Please introduce links to this page from related articles; suggestions may be available. (June 2009)

The posterior chain is a group of muscles, tendons and ligaments on the posterior kinetic chain of the body. Examples of these muscles include the biceps femoris, gluteus maximus, erector spinae muscle group, trapezius, posterior deltoids, and so on.
[edit] Exercises

The primary exercises for developing the posterior chain are the Olympic lifts, squat, good-mornings, deadlifts and hyperextension; the common denominator among these movements is an emphasis on hip extension

I can't figure out if you are suggesting I do things differently or just being critical of the process or something else.

[ShebaPoe]

My post is not really about you; it's a common thing with CF.

In a perfect world, athletes would do a year of strength training before they start CF. The world isn't perfect. A foundation in strength training will allow you to move up your o-lifts faster.

It's not the end of the world. It's just something common in CF.

[Rickyfire]

Originally Posted by ShebaPoe

My post is not really about you; it's a common thing with CF.

In a perfect world, athletes would do a year of strength training before they start CF. The world isn't perfect. A foundation in strength training will allow you to move up your o-lifts faster.

It's not the end of the world. It's just something common in CF.

So if we devoted the time we spent on Oly lifts to strength training, and then did oly, all else being equal our numbers would be overall higher in the same period of time?

[ShebaPoe]

Hell yeah. Oly lifts aren't pure strength moves...theyre technical. Given a young athlete, and a goal of max Olympic lifts in a year, I would devote 9 months to strength training, 2 to mixed oly and strength, and the last to oly lifts.