Wednesday, 05.09.12: Daily WOD

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Rest Day

Bill Stoeltzing (1/2/57 - 5/9/02)

Why the campaign to stop America's obesity has failed

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28 Comments:

1. We did the CFFB Total Today. Landed 1547. Hoping for 1600 at the Occupy Strength Competition in July. Anyone else going to be there for the OC competition?
Comment by Kane CFFAIRBANKS — May 8, 2012 at 4:29pm
2. Vaya con Dios mi Hermano, Vaya con Dios William "Wild Bill" Stoeltzing! We miss you Brother!
Comment by Raphael Ruiz — May 8, 2012 at 4:37pm
3. I hope to be there, dislocated rib and all. I'll be the guy with long hair that barely tops 1000lbs on his cffb total.

If you're at 1500+ now, I'm sure you'll top 1600 easy!
Comment by crow — May 8, 2012 at 4:45pm
4. Ok so I have a question regarding squat form. Generally when I squat my knees tend to go out past my toes on all squats, more so on front and overhead squats than with back squats. I am however keeping the weight on my heels so im not coming out on the toes. A couple of people have told me to sit back more so that my knees dont overshoot the toes or i will do serious damage to the knees. Another trainer however attributed this to me having a longer femur than a lower leg, thus my knees coming forward to compensate. I guess im just wondering what your guys' consensus is on the knees overshooting the toes? Thanks
Comment by Ethan — May 8, 2012 at 7:34pm
5. 1. Deload considerably. 2. Widen stance to make room for hips dropping between them. 3. Toes out (within reason) 4. Spread/grip the floor 5. If you're not properly "sitting back" into your squat, you're always going to go past your toes. The first strength coach I had didn't let me go past 135 until I'd mastered a perfect squat that was consistent through ten reps of the movement. Also, I'm not sure if it would work for everyone, but a past training buddy was having the same problem until we started hitting box jumps weekly for a certain program, and in switching back to the standard variety, it was fixed...but, as I said, that's not a guarantee, just a personal hypothesis. 6. Long femurs...wtf?
Comment by AP — May 8, 2012 at 7:50pm
6. Box SQUATS...not jumps.
Comment by AP — May 8, 2012 at 7:51pm
7. Keep your knees from breaking over your toes. It can cause multiple issues. Having a long femur means you have to compensate with form and mobility. You need good hip mobility to sit back far enough and probably switch to a wider stance. Currently are you squatting with your feet pointed straight ahead about shoulder width apart? Where do you feel the pressure in your feet while under load? You may want to post a video for people's input. Hope this helps.....written after a very very long day.
Comment by MJB — May 8, 2012 at 7:59pm
8. @MJB, im currently have my feet not pointed straight ahead but outwards at maybe 45 degrees and shoulder width apart. And i only know how to upload videos to facebook from my phone (i know im retarded lol). so i could facebook friend you and show you.
Comment by Ethan — May 8, 2012 at 8:04pm
9. Nevermind I think I can upload them with flashplayer,

http://www.facebook.com/home.php#!/photo.php?v=441173955899499&set=vb.100000206947251&type=2&theater

http://www.facebook.com/home.php#!/photo.php?v=444580925558802&set=vb.100000206947251&type=2&theater

http://www.facebook.com/home.php#!/photo.php?v=452214108128817&set=vb.100000206947251&type=2&theater

The first is front squat, the second back squat and the third overhead squat. Let me know what you guys think?
Comment by Ethan — May 8, 2012 at 8:16pm
10. Rest in peace Bill my prayers are with your family...
Comment by mikey h — May 8, 2012 at 8:27pm
11. Read this for your squats, knees slightly forward of toes is ok within reason and at least this site site is quite good in terms of articles and sources. http://www.exrx.net/ExInfo/Squats.html

Comment by qb — May 8, 2012 at 9:27pm
12. @Ethan. On a side note, you should consider wearing a pair of lifting shoes. It looks like you are wearing Inov8's.
Comment by AJW — May 9, 2012 at 8:59am
13. Hello all-

I don't normally post on here, but I am looking for any advice on a back issue I am now dealing with. First, a little about myself:

I 23 years old. I have been doing CrossFit now for going on 4 years. I teach at a Box. I started doing CrossFit Football programming a few months ago to get a more structured program and gain strength (which has always been my weakness), and I have seen some great gains. I bench 300, Squat 385, Deadlift 455, and I recently Power Cleaned 300.

The problem came last Monday on the Deadlifts. I was pulling over 400 for reps and my back rounded on the last rep (I know I shouldn't have let that happen, but it did). I felt my pelvis get "pulled" under me, and felt a pretty big stretch in my back. I immediately stopped lifting. I went home and took advil and iced. I assumed it was muscular. I continued to ice and take advil the rest of the week. All the muscular pain seemed to be gone, but I still had a sharp pain in the middle of my spine, right around the L4-L5 area. It is very tender to the touch. It has been 10 days, and it is still tender. I have had a little bit of tingling in my left foot, so I know there is some nerve stuff coming into play.

I saw my doctor and he couldn't get me in to see a physiotherapist for a another month (which means no MRI for a month). In the meantime, I am going to see a PT in a couple days. I believe I have a bulging/herniated disc.
Currently I am just doing pullups and dips in the gym as well as bench (as long as I keep the arch in my back to a minimum), stuff to decompress my spine, and help with some traction. Obviously I do not have a formal diagnosis yet. I am not in debilitating pain. Just right on the L4 area. I have not attempted to load my spine with a barbell. I tried to DL a 95# barbell and I felt pain. I know no one on here is a doctor and you can find a lot of crazy stuff on the internet, but I was just wondering if anyone has dealt with bulging/herniated/ruptured discs? I have read horror stories on other forums saying you'll never lift again and you can kiss squats and deads and O lifts goodbye. I have heard Louie Simmons says do reverse hypers, but I'm just not comfortable doing anything like that yet until I know exactly what is wrong. So has anyone dealt with this? Any info would be greatly appreciated.
I am 6'1" 195#. Again, no symptoms other than a deep pain in my L4/L5 area. Been doing some extension exercises. I just really want to be able to squat and deadlift again! Thanks again for any insight.
Comment by D — May 9, 2012 at 9:22am
14. @Ethan - I'm with AP on this. I had a similar issue as you with my knees/toes, as well as lack of depth. I took a break from crossfit for a few months and did several 5-3-1 cycles. I lightened up the weight on my squat significantly, and focused intently on form for about 4 months, only adding weight when I could consistently bang out 8-10 reps with perfect form. I do not regret doing this at all. I am now squatting more than I ever had prior to deloading, with much better form than before. Deloading and fixing form isn't as sexy as making big gains, but I think doing it will pay huge dividends in the remainder of my training career. It takes discipline, but it worked for me! Good luck!
Comment by Susie — May 9, 2012 at 9:29am
15. I don't normally post on here, but when I do, it's a fucking novel.
Comment by Smuggler — May 9, 2012 at 10:54am
16. had a mate come down so we did the seal fit wod today.. 90kg c/j 1rm pr!
Comment by chris aus — May 9, 2012 at 10:59am
17. @smuggler classic meme lol
Comment by chris aus — May 9, 2012 at 11:00am
18. lulz @ Smug
Comment by JeffM — May 9, 2012 at 11:52am
19. Smuggler, you took the words right out of my mouth, good one!!!!
On the SQUAT, Rippetoe has some pretty solid squat info out ther.
Comment by Jaybird — May 9, 2012 at 12:07pm
20. Ethan: http://startingstrength.wikia.com/wiki/FAQ:The_Lifts#The_Squat
Comment by Ingo B — May 9, 2012 at 12:39pm
21. @qb- I've read many articles saying knees forward of the toes with in reason is fine. I've seen to much of a correlation between that and knee problems to agree. I'm sure all those Dr's conducted that study over a 10+ period too, thanks for finding such a prestigious article.


Comment by MJB — May 9, 2012 at 1:19pm
22. Was going to do yesterday's DWOD... Poured some atlas stones for the gym yesterday and pulled the molds today. After moving 'em around a bunch to finish them off my posterior chain was fried! Fuck me if I did not underestimate how crazy hard those stones are to throw around!
Comment by D Pratt — May 9, 2012 at 9:12pm
23. @Ingo B cheers for that link.
Comment by chris aus — May 10, 2012 at 2:50am
24. @Ethan - nice effort on the #260 but you have to sit back more on your squats your knee was in front of your toes at the bottom of your squat...u wanna try avoid that by sitting back and getting the hams and glutes into play this will help with your squat....i know its tough when your doing 3x5s
Comment by Fintan — May 10, 2012 at 6:54am
25. @D Don't worry about your back, it's probably just muscle spasms caused by menstrual cramps. Give it a week or so (until blood stops coming out of your gash) and then feel free to lift heavy again.
Comment by Danger Town — May 10, 2012 at 8:30am
26. @ D. I slightly bulged a disc at the exact same area 3 years ago. Unlike you my left foot when completely numb. The doctors and PT told me to take it easy, but after 6 months, the back surgeon told me to "stop babying it." I began lifting again. Three years later, it nags once and a while, nothing one can't live with. Right now, stronger than ever, I primarily front squat instead of back squat and do a lot of single leg stuff (ala Mike Boyle style.) The good news for you is that it will get better, although it may be slow going. Listen to your body, you know it better than anyone. Kettlebell swings and snatches helped my back immensely, although I didn't start them until 6 months after the injury. Danger Town thinks its muscle spasms, but muscle spasms don't cause radicular leg tingling. Make sure to get a MRI to determine if there has been any trauma to the disc. Keep positive thoughts tho, CrossFit is full of individuals who have injured their backs just like us, and came back stronger than ever.
Comment by Nick — May 10, 2012 at 10:53am
27. Also, avoid back surgery at all cost. Some surgeons get an itchy cutting hand, but the majority will postpone surgery until absolutely necessary. If you can live with a little pain that dosen't impact your quality of life negatively, please avoid surgery. You will be glad you did. Disclaimer: I am in no way, shape, or form and medical authority. Just a lifter with a few dings and scrapes.
Comment by Nick — May 10, 2012 at 10:56am
28. Tiffany fine jewelry might be gorgeous, cool and trendy.
Comment by tiffany jewellery — May 15, 2012 at 11:50pm

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