| Andrew Mitchell |
| (Member) |
| 04/28/09 09:05 PM |
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CrossFit
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Holy hell, I did my first crossfit class today, and i've been out of the gym for 3 months due to a broken foot, so I really suffered.
todays workout was:
25 boxjumps
25 kettle bell swings
25 pushups
250 jump ropes
repeat 4X as fast as you can...
Needless to say, I didn't finish all 4 rounds. Anyone else into this stuff?
http://www.crossfit.com
| 240sx805 |
| (Post Master Supreme) |
| 04/29/09 12:07 AM |
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Re: First Crossfit class...
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didnt finish? wtf, quitter! keep going even if you have to slow down, some work outs you have to pace yourself
today i did
"600"
2 rounds for time:
50 air squats
50 push-ups
50 sit-ups
50 box jumps ( 24in)
50 KB Swings (55lb)
50 Burpees
Run 800 meters
| Lewis |
| (Post Master Supreme) |
| 04/29/09 12:42 AM |
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Re: First Crossfit class...
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God, I HATE burpees.
Always had to do this in Muay thai.
| 240sx805 |
| (Post Master Supreme) |
| 04/29/09 01:06 AM |
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Re: First Crossfit class...
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oh man that second set of 50 was killing me, started doing sets of ten then five trying not to puke.
| Andrew Mitchell |
| (Member) |
| 04/29/09 09:16 AM |
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Re: First Crossfit class...
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The instructor was like, do 15 more kettle bell swings and 15 more pushups and then we're done, i gotta close up shop, it was the last class of the day. I was halfway through my 3rd time, but i wanted to die...i couldn't puke, but i felt the acidity coming up...blahh
| NateD |
| (Post Master Supreme) |
| 04/29/09 01:28 PM |
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Re: First Crossfit class...
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Nice work man. The workouts can be intimidating as shit. But everything is really varied, for instance yesterday was a powerlifting day.
I've been doing Crossfit for about 3 months and the results have been absolutely amazing. If you can stick with it you will get in great shape and look like it too. You'll get functionally a lot stronger and you'll have a lot more stamina. Plus it strips fat off you like a motherfucker.
You should really stick with it. Most CF gyms are pretty expensive (mine is 150 a month) but it's absolutely worth it. Especially if you go 3 days on/1 day off.
| Andrew Mitchell |
| (Member) |
| 04/29/09 04:45 PM |
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Re: First Crossfit class...
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Yeah I plan on joining, and it is pricey, for example IF i were to go 5 days a week it would be $180 for the month. I don't intend on doing a full immersion like that quite yet... so i'll probably do 3 days a week and I believe thats around $120.
I'm 6'2" 190ish and I'd like to maintain this weight but drop some of the fat around my stomach at a bare minimum, if not gain lean mass... I think this will prove to be a good way to do it as long as I keep up with my diet and rest.
| 240sx805 |
| (Post Master Supreme) |
| 04/29/09 05:37 PM |
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Re: First Crossfit class...
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120 and 150 ouch. i pay like 75 and go almost 5 times a week for crossfit and jiu jitsu. i dont know if i would pay 150 a month for that. i would rather go buy my own weights at that point.
| Silock |
| (Post Master Supreme) |
| 04/29/09 06:13 PM |
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Re: First Crossfit class...
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$180 PER MONTH? Geezus FUCK. I pay $30/mo for my membership and I still think that's too much.
| NateD |
| (Post Master Supreme) |
| 04/29/09 08:40 PM |
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Re: First Crossfit class...
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Originally Posted By: Silock
$180 PER MONTH? Geezus FUCK. I pay $30/mo for my membership and I still think that's too much.
You kinda have to regard it as personal training - and on that scale, it's pretty reasonable. I once looked into personal training at LA Fitness and they wanted like 400 a month.
In most CF gyms you will have a coach showing you how to do particular workouts and watching your form, as well as pushing you to actually finish. Crossfit is a HUGELY mental workout regimen, and it really helps when someone is yelling at you to finish since some of the workouts are so brutal.
Quote:
Yeah I plan on joining, and it is pricey, for example IF i were to go 5 days a week it would be $180 for the month. I don't intend on doing a full immersion like that quite yet... so i'll probably do 3 days a week and I believe thats around $120.
Sounds good. Don't let the soreness deter you either. The first few times I went I was sore as fuck for a solid week after, especially from all the pullups. The more you go the less sore you will get. You'll definitely gain lean mass and burn fat at the same time, it's really kind of amazing.
| Andrew Mitchell |
| (Member) |
| 04/29/09 10:31 PM |
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Re: First Crossfit class...
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Yeah the classes vary from about 5-6 people in the early morning classes to the prime time 6pm/7pm classes with 20plus and there is at least 1 coach there to help and yell and tell if you you're doing something wrong etc.
It's definitely different than my 24hr fitness membership of $40 a month and it kinda sucks, but I'm going to give it a shot.
It's going to be a hell of a lot better than going to the gym and having 300 plus people there and having to wait for equip. all the damn time.
I'm surprised that classes are cheaper in San Diego though...
| NateD |
| (Post Master Supreme) |
| 04/30/09 10:08 AM |
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Re: First Crossfit class...
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The prices at each affiliate are different but 150 a month seems to be the norm. When they get really big their prices get insane (for instance Crossfit Central in Austin TX is like 300 a month for unlimited) because if they charged less they'd have too many people. Keeping prices high is incentive for only the most dedicated people to keep going back. Those who aren't really serious about CF will balk at the price or just eventually drop out.
Incidentally, the owner of my gym told me that the people who started with a 2x/week membership usually ended up dropping out because they didn't come often enough for their bodies to get used to the movement. They'd come twice a week, get their ass beat and be sore for a week then get beat up again and then eventually drop out. It got a lot better for me after I went full-time at it so I can definitely see where he's coming from.
| 240sx805 |
| (Post Master Supreme) |
| 04/30/09 03:09 PM |
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Re: First Crossfit class...
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thats what i dont like about most crossfit gyms. the high price and they expect you to do their class and work out. i like doing my own thing and to be left alone unless i dont know a technique that i need to do.
| Dahlia |
| (Post Master Supreme) |
| 04/30/09 06:14 PM |
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Re: First Crossfit class...
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I wish there was a Crossfit studio closer to my home/work
I don't know if I can justify the travel time/gas money...especially since I already travel across the city for kickboxing....Maybe I could do the workouts at my gym? Apparently they are getting kettle bells soon (and I know they have them at the kickboxing gym).
| NateD |
| (Post Master Supreme) |
| 05/01/09 09:25 AM |
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Re: First Crossfit class...
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Originally Posted By: Dahlia
I wish there was a Crossfit studio closer to my home/work I don't know if I can justify the travel time/gas money...especially since I already travel across the city for kickboxing....
Maybe I could do the workouts at my gym? Apparently they are getting kettle bells soon (and I know they have them at the kickboxing gym).
I don't know if I can justify the travel time/gas money...especially since I already travel across the city for kickboxing....Maybe I could do the workouts at my gym? Apparently they are getting kettle bells soon (and I know they have them at the kickboxing gym).
It's possible if you're really dedicated to it. People will probably look at you like you're crazy, especially if you do a lot of kipping pullups and olympic lifts.
At the very least, you should try a month out at a CF gym, learn to do everything, then try to do it on your own. But all the comradery that comes from a CF gym shouldn't be discounted. I am personally very loyal to my gym now.
| Dahlia |
| (Post Master Supreme) |
| 05/01/09 07:27 PM |
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Re: First Crossfit class...
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How long do the workouts usually run again?
| 240sx805 |
| (Post Master Supreme) |
| 05/01/09 07:46 PM |
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Re: First Crossfit class...
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anywhere from 8mins to 60mins, could go longer if you are doing some crazy workout with a lot of running.
| Andrew Mitchell |
| (Member) |
| 05/05/09 08:15 AM |
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Re: First Crossfit class...
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So I signed up for a month for $160, which kind of sucks but i'm really enjoying it, had my 3rd class this AM.
warm up:
10 push ups
10 air squat
10 knees to elbows
10 kettle bell swings
400 meter run
then...
3X for time:
10 squat clean/press
500 meter row
again, didn't finish in the allotted time of 20min. I did it in 22min though, which isn't bad...
| NateD |
| (Post Master Supreme) |
| 05/05/09 11:11 AM |
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Re: First Crossfit class...
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Nice work! Doing cardio during/after olympic lifts can be tough and will wear you out. Keep at it, we'll want an update in a month to hear of your results
| toothy |
| (Post Master Sr) |
| 05/05/09 11:21 AM |
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Re: First Crossfit class...
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$160 a month seems like a lot to me. I feel that you could just as easily go to http://www.crossfit.com and get exercises and then go to the gym with one of your buddies and have HIM scream at you and it would be just as effective.
| Andrew Mitchell |
| (Member) |
| 05/05/09 03:05 PM |
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Re: First Crossfit class...
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A lot of the bigger gyms won't allow you to do some of the workouts, and frankly the gym I was at before starting this just wouldn't have enough room, there is always at least 100-150 est. people there. Like I said in one of my other posts, there is almost always a wait for equipment, but I hear what you're saying. I think as long as there are people like me that are willing to pay the premium for it i guess it's not going to change.
I think Nate was saying something about the camaraderie, and I already would agree, everyone is very friendly and helpful and if the coach is busy or not around they are there to give you that extra push or motivate you to finish strong, which is cool. The regular gym just doesn't cut it...
We've been keeping track of all the times and what weights we're using so we can set PRs and track our improvements etc. The workout from yesterday and today and then Thursday are actually from a comp that was held in Dallas this past weekend that my coach/trainer whatever you wanna call him took 4th place at.
| 240sx805 |
| (Post Master Supreme) |
| 05/05/09 04:11 PM |
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Re: First Crossfit class...
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most gyms dont have the bumper plates that you can throw around, kettle bells, or medicine balls that you can throw in the air.
for 160 a month i would just start collecting my own stuff.
| NateD |
| (Post Master Supreme) |
| 05/05/09 05:42 PM |
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Re: First Crossfit class...
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Originally Posted By: Andrew Mitchell
A lot of the bigger gyms won't allow you to do some of the workouts, and frankly the gym I was at before starting this just wouldn't have enough room, there is always at least 100-150 est. people there. Like I said in one of my other posts, there is almost always a wait for equipment, but I hear what you're saying. I think as long as there are people like me that are willing to pay the premium for it i guess it's not going to change.
I think Nate was saying something about the camaraderie, and I already would agree, everyone is very friendly and helpful and if the coach is busy or not around they are there to give you that extra push or motivate you to finish strong, which is cool. The regular gym just doesn't cut it...
We've been keeping track of all the times and what weights we're using so we can set PRs and track our improvements etc. The workout from yesterday and today and then Thursday are actually from a comp that was held in Dallas this past weekend that my coach/trainer whatever you wanna call him took 4th place at.
I think Nate was saying something about the camaraderie, and I already would agree, everyone is very friendly and helpful and if the coach is busy or not around they are there to give you that extra push or motivate you to finish strong, which is cool. The regular gym just doesn't cut it...
We've been keeping track of all the times and what weights we're using so we can set PRs and track our improvements etc. The workout from yesterday and today and then Thursday are actually from a comp that was held in Dallas this past weekend that my coach/trainer whatever you wanna call him took 4th place at.
Yeah, it'd be hard to do it in a globo-gym unless they have rings, kettlebells, etc. Not to mention the space often required to do the olympic lifts.
Are you beyondthewhiteboard.com? If not, it's amazing and easy way to keep track of your WODs/lifts/etc.
If I ever get my own house that has an unfinished basement, I might just start doing it on my own. Until then I am cool with paying a lot of money for CF, it is worth it.
| I Live In Canada |
| (Post Master Sr) |
| 05/05/09 07:50 PM |
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Re: First Crossfit class...
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Good friend of mine qualified 13th in eastern Canada over the weekend for the crossfit games. Hes only been doing it for a couple months so not to bad.
http://vimeo.com/4491832
| Andrew Mitchell |
| (Member) |
| 05/05/09 09:09 PM |
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Re: First Crossfit class...
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Holy shit, I am beyond sore...Of all the years I've lifted weights/soccer/lacrosse etc. My muscles have never been as sore as they are today. Biceps/Lats/abs my legs are ok now, but I know tomorrow and thursday they're going to be shitty...
That's sweet your friend qualified.
| NateD |
| (Post Master Supreme) |
| 05/06/09 09:29 AM |
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Re: First Crossfit class...
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Originally Posted By: Ryantsi2
Good friend of mine qualified 13th in eastern Canada over the weekend for the crossfit games. Hes only been doing it for a couple months so not to bad.
http://vimeo.com/4491832
http://vimeo.com/4491832
That's damned impressive. Never seen anyone do muscleups like that. And to get in the games after crossfitting only a few months is nuts, but I'm sure he was probably in pretty good shape before.
I'm going to go to the qualifier next year, didn't think I was ready to go this year. I don't harbor any expectations of actually getting to the games, but it'll be an interesting experience nonetheless.
| I Live In Canada |
| (Post Master Sr) |
| 05/06/09 04:16 PM |
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Re: First Crossfit class...
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He was a gymnast and is currently a Canada games coach so hes pretty comfy on the rings. I cant even do one muscle up lol.
| NateD |
| (Post Master Supreme) |
| 05/06/09 05:44 PM |
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Re: First Crossfit class...
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Ha, kinda had a feeling he was a gymnast.
Yeah, everyone says muscleups take a few months to learn. I'm pretty close myself...I can do ring dips easy as well pullups on them, but I still haven't gotten the transition part down yet.
| **DONOTDELETE** |
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| 05/06/09 05:47 PM |
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Re: First Crossfit class...
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Some dude was doing a cross-fit work out today in my gym. It was empty but he took up so much space. He had the box (for jumps) set up, 185 on a bar, and shit. He wasn't disturbing anyone but I was closing in on needing the box and it was obvious he was going to be comming back and using it, I didn't want to mess up his work-out so I waited till he seemed done.
| Dahlia |
| (Post Master Supreme) |
| 05/06/09 07:28 PM |
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Re: First Crossfit class...
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Well, it looks like I won't be doing crossfit any time soon considering my groin....
Guess I will have to wait a while.
| Silock |
| (Post Master Supreme) |
| 05/06/09 10:15 PM |
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Re: First Crossfit class...
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I just got finished working out next to some dude doing a crossfit workout at my gym. Yeah, he took up a metric fuckton of space. Good thing the place was empty.
| 240sx805 |
| (Post Master Supreme) |
| 05/07/09 11:59 AM |
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Re: First Crossfit class...
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Originally Posted By: Ryantsi2
Good friend of mine qualified 13th in eastern Canada over the weekend for the crossfit games. Hes only been doing it for a couple months so not to bad.
http://vimeo.com/4491832
http://vimeo.com/4491832
| I Live In Canada |
| (Post Master Sr) |
| 05/08/09 04:36 PM |
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Re: First Crossfit class...
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Heres a better video from the qualifiers with some hot wommens included. One chick that cant weigh more than 125lbs is dead lifting 3 plates lol
http://vimeo.com/4517962
| Andrew Mitchell |
| (Member) |
| 05/11/09 07:32 AM |
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Re: First Crossfit class...
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Running with Kettle bells sucks.
| 240sx805 |
| (Post Master Supreme) |
| 05/16/09 11:03 AM |
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Re: First Crossfit class...
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Originally Posted By: Andrew Mitchell
Running with Kettle bells sucks.
| NateD |
| (Post Master Supreme) |
| 05/20/09 09:11 AM |
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Re: First Crossfit class...
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I did the Diane workout rx yesterday...kicked my ass but it was fucking awesome.
21-15-9
Deadlifts, 225lbs
Handstand pushups
13:19
| Andrew Mitchell |
| (Member) |
| 05/20/09 01:29 PM |
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Re: First Crossfit class...
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Nice! I'll have to give that one a try once I improve a bit more, we're doing a teammate workout tomorrow I think, should be interesting.
I did "Grace" last week Rx
30 Clean and Jerks
6:32 I believe... probably not that impressive, but for my 3rd week in I was happy.
I've already improved on my pull ups too, I was able to do all the pull ups without any assistance.
10 Pull ups
10 Front Squats
10 Burpees
3 Rounds For Time
We also did a bunch of Curtis P's* for our cool down, those are great but they suck!
* Curtis P is 1 hanging squat clean, keep the bar in the rack position and do 1 right leg lunge, 1 left leg lunge and 1 push press
| 240sx805 |
| (Post Master Supreme) |
| 05/21/09 11:01 AM |
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Re: First Crossfit class...
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those curtis p's are nuts. my friend was doing them for a seal work out with some crazy weight
| Andrew Mitchell |
| (Member) |
| 05/27/09 10:24 PM |
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Re: First Crossfit class...
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So Tuesday we had this monster on the white board...
"Badger"
30 Squat Cleans (95m/65f)
30 Pull ups
800 M Run
3 Rounds For Time
In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.
It was limited at 42:00, if you weren't on the run by that point we got stopped. I've really improved quite a bit since I've started about a month ago, but I only made it 2 rounds and 1 squat/clean when time ran out. I was able to do all the pull ups without a band or jumping, which is a vast improvement over my initial performance.
This was a ridiculously hard workout, a good amount of people didn't finish, but on the flip side a large amount of people did finish.
side note: it's hot in Houston
| NateD |
| (Post Master Supreme) |
| 05/28/09 11:11 AM |
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Re: First Crossfit class...
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The hero workouts are always tough as shit. Never heard of that one, nice work!
You should really check out http://www.beyondthewhiteboard.com if you haven't already. They have all the Crossfit workouts programmed into the website with full tracking of your performance and time, at other things. It's a terrific tool.
| 240sx805 |
| (Post Master Supreme) |
| 05/29/09 12:02 AM |
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Re: First Crossfit class...
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badger is a beast, i did that as one of my first workouts.
| shinjiro212 |
| (Post Master Supreme) |
| 06/03/09 08:41 PM |
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Re: First Crossfit class...
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http://www.youtube.com/watch?v=gy5uU7ku-Lo
Semi-Warning on that
| shinjiro212 |
| (Post Master Supreme) |
| 06/03/09 09:22 PM |
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Re: First Crossfit class...
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Originally Posted By: Andrew Mitchell
Nice! I'll have to give that one a try once I improve a bit more, we're doing a teammate workout tomorrow I think, should be interesting.
I did "Grace" last week Rx
30 Clean and Jerks
6:32 I believe... probably not that impressive, but for my 3rd week in I was happy.
I've already improved on my pull ups too, I was able to do all the pull ups without any assistance.
10 Pull ups
10 Front Squats
10 Burpees
3 Rounds For Time
We also did a bunch of Curtis P's* for our cool down, those are great but they suck!
* Curtis P is 1 hanging squat clean, keep the bar in the rack position and do 1 right leg lunge, 1 left leg lunge and 1 push press
I did "Grace" last week Rx
30 Clean and Jerks
6:32 I believe... probably not that impressive, but for my 3rd week in I was happy.
I've already improved on my pull ups too, I was able to do all the pull ups without any assistance.
10 Pull ups
10 Front Squats
10 Burpees
3 Rounds For Time
We also did a bunch of Curtis P's* for our cool down, those are great but they suck!
* Curtis P is 1 hanging squat clean, keep the bar in the rack position and do 1 right leg lunge, 1 left leg lunge and 1 push press
At what weight did you do 30 freaking clean and jerks?
| I Live In Canada |
| (Post Master Sr) |
| 06/03/09 10:29 PM |
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Re: First Crossfit class...
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Standard weight is 135 lbs.
| Andrew Mitchell |
| (Member) |
| 06/04/09 05:21 PM |
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Re: First Crossfit class...
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Yeah 135lbs.
We had a Crawfish boil last weekend at the gym and had a Crawfish WOD.
5 Crawfish
chug 1/2 beer
5 burpees
6 rounds
It was just for fun, and the winner got a stupid little trophy, some drunk chick won.
Only about 10 people out of the 60 or so there participated, and NOT one person yakked, I was surprised!
Starting to enjoy pull ups now, well besides ripping the same callus 3 times now, I shaved it down, I used tape in every fashion I could think of, I'm going to just try using my gloves, but I can't find them. It's more annoying than painful...
I don't like the AMRAP WODs all that much. Something about them, they aren't as tough or something, I don't know, maybe i'm not pushing myself hard enough? I feel like i'm going to pass out/puke every WOD. I dunno
| Andrew Mitchell |
| (Member) |
| 06/11/09 08:04 AM |
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Re: First Crossfit class...
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Try this WOD
"dirty eighty 8"
8 reps each
push ups
pull ups
sit ups
squats
k2E
KB swings (53lb)
box jumps (24")
wall ball (20lb)
8 rounds
Holy shit, it's rough.
| Euphoricuck |
| (Post Master Supreme) |
| 06/11/09 11:02 AM |
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Re: First Crossfit class...
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Ive been doing that kind of stuff for years in my dryland program...just thought id share :p
| Andrew Mitchell |
| (Member) |
| 06/11/09 01:51 PM |
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Re: First Crossfit class...
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Well, i'm just sayin to those who haven't done something like that!
I'm not new to working out, just to crossfit, and it's a whole hell of a lot better than any other type of workout i've done.
I'm not sayin, i'm just saying I stepped on the scale today after working out and it said I was 10lbs. heavier than when I started less than 2 months ago. Same scale, similar clothes (shorts.shirt.shoes) same time of day, post workout...just kind of surprising to me. I mean I can see a difference already, slight, but def. a bit more cut and toned. I'm not TRYING to gain weight, I don't mind it, but i'm not eating like crazy.
I'm not sticking to a certain diet, although i'm watching my sugars and processed foods a bit more. Using isopure protein and thats about it. In the past when bulking I was eating 4000+ calories a day, eating everything in sight and I was just lifting with no cardio and I didn't gain weight like this...
Oh well, i'll just keep it up. Guess it's the heavy compound lifts, muscle confusion and going 4-5 times a week...
| Euphoricuck |
| (Post Master Supreme) |
| 06/11/09 02:17 PM |
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Re: First Crossfit class...
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Oh its good stuff, but I wouldnt ditch traditional weights for it. Id use it as a supplement.
and im not saying you shouldnt post up(not at all) just sharing my experience with it in an obv brag type way.
| Andrew Mitchell |
| (Member) |
| 06/11/09 04:58 PM |
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Re: First Crossfit class...
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It's cool, I knew what you meant. DICK!!
I don't see how CrossFit shouldn't be used as a sole method of getting in shape. Some days you're doing heavy Olympic lifts and pull ups and compound stuff, other days flipping tires, running, jumping, rowing etc. Seems to me an all encompassing method, maybe I've just chugged too much of the "kool aid" as they say...
How would you use it to supplement?
Dryland training?
| Euphoricuck |
| (Post Master Supreme) |
| 06/11/09 05:08 PM |
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Re: First Crossfit class...
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ya. i would not only do weights and cardio..but also those kinds of exercises.
cycle stuff. sometimes all in one day, sometimes not.
| 240sx805 |
| (Post Master Supreme) |
| 06/17/09 03:29 AM |
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Re: First Crossfit class...
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Originally Posted By: Andrew Mitchell
Try this WOD
"dirty eighty 8"
8 reps each
push ups
pull ups
sit ups
squats
k2E
KB swings (53lb)
box jumps (24")
wall ball (20lb)
8 rounds
Holy shit, it's rough.
"dirty eighty 8"
8 reps each
push ups
pull ups
sit ups
squats
k2E
KB swings (53lb)
box jumps (24")
wall ball (20lb)
8 rounds
Holy shit, it's rough.
| Andrew Mitchell |
| (Member) |
| 06/17/09 10:42 PM |
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Re: First Crossfit class...
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Did my first "Fran" today.
21-15-9
Thrusters (95lbs)
Pull ups
12:46
Disappointed with my time but the gym owner/coach said it was a good time for me, having just started CrossFit and being able to do it RX'd. I was the last to finish, but then I noticed that a bunch of the guys were doing lighter weight and doing either jumping pull ups or with the bands, so I wasn't as annoyed. I want to drop it by 3 or so minutes the next time I do it, maybe a month from now? Is that possible?
It's always my cardio that's my weakness, I just can't get my breathing under control, I'm thinking if i do a 400 or 800 meter run after every WOD regardless of the WOD, it will speed up my cardio improvement. Thoughts?
I've always been the guy that dreads cardio, ever since college when I first started lifting, I would never do it, I would just lift. I was very athletic in the past, played soccer and lacrosse in high school, ran track, it got so I didn't like running unless it was in a sport. Now I'm kicking myself for it!
| 240sx805 |
| (Post Master Supreme) |
| 06/23/09 10:41 PM |
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Re: First Crossfit class...
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i just do a longer fran with 130lbs thrusters. my pull up speed sucks and only do sets of 10 before stopping.
| Andrew Mitchell |
| (Member) |
| 06/30/09 04:09 PM |
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Re: First Crossfit class...
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I've pretty much got the butterfly kip down and can bang out sets of 15 at a good speed. We had to do 60 pull ups the other day as part of a WOD and doing the butterfly kip was amazing for that, 4 quick sets of 15 was the easiest part of this:
60 pull ups
80 push ups
100 sit ups
120 squats
In other news, anyone going to the CF Games the 10-12 of July? They're in Aromas, CA. The owner of my CF gym came in 4th at the qualifiers in May in Dallas, he is a beast and should do well.
| I Live In Canada |
| (Post Master Sr) |
| 07/01/09 01:22 AM |
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Re: First Crossfit class...
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Did the Bear today maxing out at 165. Tough fuckingworkout.
| Andrew Mitchell |
| (Member) |
| 07/01/09 02:13 PM |
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Re: First Crossfit class...
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Originally Posted By: Ryantsi2
Did the Bear today maxing out at 165. Tough fuckingworkout.
http://media.crossfit.com/cf-video/CrossFit_TheBear.mov
http://media.crossfit.com/cf-video/CrossFit_TheBear.wmv
Damn, that looks like a
| mrnismo |
| (Post Master) |
| 07/01/09 03:03 PM |
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Re: First Crossfit class...
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Originally Posted By: Ryantsi2
Did the Bear today maxing out at 165. Tough fuckingworkout.
Never tried this yet but I want to. 165 doesn't sound like much but I have no doubts it is heavy for this workout and probably well more than I can do.
You pretty sore today?
| I Live In Canada |
| (Post Master Sr) |
| 07/01/09 03:32 PM |
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Re: First Crossfit class...
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Back and ass are pretty sore today, nothing to bad though. The hard part about the bear is you cant put the bar down. The last couple sets are brutal
| Andrew Mitchell |
| (Member) |
| 07/01/09 05:35 PM |
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Re: First Crossfit class...
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I'm going to suggest this WOD to my gym owner, I wanna give it a shot.
| ElementBabe |
| (Post Master Supreme) |
| 07/02/09 03:42 AM |
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Re: First Crossfit class...
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Originally Posted By: NateD Z24
I did the Diane workout rx yesterday...kicked my ass but it was fucking awesome.
21-15-9
Deadlifts, 225lbs
Handstand pushups
13:19
21-15-9
Deadlifts, 225lbs
Handstand pushups
13:19
tell me about these handstand pushups. do you do them with your feet against a wall?
| Andrew Mitchell |
| (Member) |
| 07/02/09 09:19 AM |
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Re: First Crossfit class...
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Yeah HSPUs are done with your feet against the wall in most cases... the main goal is the be able to do them free standing, nose to the ground, or on paralettes.
Did this one yesterday, another Hero WOD. I did 95lb thrusters and was cut off at 52. So f'n hard, the burpees are what really fucked up any chance I had of finishing 100 in 30 minutes.
"Kalsu"
On the minute:
Complete 5 burpees and perform max rep 135 lbs thrusters on the minute.
The goal is to complete 100 total thrusters (cutoff 30 min)
From CF Football
| mrnismo |
| (Post Master) |
| 07/02/09 10:08 AM |
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Re: First Crossfit class...
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This is how burpees should be done:
http://www.youtube.com/watch?v=PYfNA_lmkHM&feature=related
| I Live In Canada |
| (Post Master Sr) |
| 07/02/09 04:15 PM |
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Re: First Crossfit class...
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Bloody hell shes hot
| NateD |
| (Post Master Supreme) |
| 07/02/09 07:47 PM |
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Re: First Crossfit class...
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Quote:
tell me about these handstand pushups. do you do them with your feet against a wall?
Yeah but you're only using the wall for balance, obviously. To scale some people will put their knees on a high box to get as vertical as possible. I've gotten pretty good at these myself since I've always had stronger shoulders than everything else.
Quote:
On the minute:
Complete 5 burpees and perform max rep 135 lbs thrusters on the minute.
The goal is to complete 100 total thrusters (cutoff 30 min)
From CF Football
Complete 5 burpees and perform max rep 135 lbs thrusters on the minute.
The goal is to complete 100 total thrusters (cutoff 30 min)
From CF Football
Yeah I was about to try that 135lb thruster workout, but after seeing a few others attempt it I thought better of it.
They were dying by the 25th one. I don't know if any of you guys did it, but that 20 minute AMRAP of 95lb thrusters, hang power cleans, and sumo deadlift high pulls that HQ posted last week was fucking brutal as shit. I literally laid on the floor for about ten minutes after that one.
| BrianGriffin |
| (Newbie) |
| 07/03/09 03:24 AM |
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Re: First Crossfit class...
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I know some people who swear by Cross Fit. It seems to work well for them, too.
| Andrew Mitchell |
| (Member) |
| 07/03/09 07:50 AM |
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Re: First Crossfit class...
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I've been going for 2 months now, and I can tell you that I couldn't go back to just lifting and doing cardio at the gym. I used to do your standard "chest days" "legs" whatever etc. Although I never was big into cardio unless it was during a sport such as soccer or lacrosse or something like that... I hated and still do hate just running, but it's less evil mixed into the WODs.
I've never seen results in as short an amount of time as I have in these past 2 months.
| Mikey_b |
| (Post Master Supreme) |
| 07/06/09 09:32 PM |
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Re: CrossFit
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I'm sure crossfit is good for some people but I for one can't stand it. I don't mind doing the shit if there was brakes in between...but the fact there is no brakes is the foundation of crossfit. lol
I just hate the sick feeling I get from doing it...I sometimes get sick to my stomach when regular weightlifting but it's a different type of sick. The crossfit sick just makes me never want to do it again.
For some reason Marine Corps officers LOVE crossfit. If you're a 6 foot tall white officer that's kind of frat boyish, it's a given you love crossfit. It's kind of funny.
| shinjiro212 |
| (Post Master Supreme) |
| 07/08/09 06:58 AM |
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Re: CrossFit
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I like the idea behind Crossfit, but I just think it might be too hard on the joints. I have tried it a few times, but putting that sort of load on your joints (explosive, dynamic movements) can lead to hell in the future.
I think the best way to avoid injury is to perform movements smoothly. You can do that with weightlifting. It's unavoidable with Crossfit.
| NateD |
| (Post Master Supreme) |
| 07/09/09 07:50 AM |
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Re: CrossFit
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Quote:
I like the idea behind Crossfit, but I just think it might be too hard on the joints. I have tried it a few times, but putting that sort of load on your joints (explosive, dynamic movements) can lead to hell in the future.
Not if you're doing it correctly. Olympic lifts are natural, compound movements that are good for your joints. Compound movements are way better for your joints than isolation. And in fact there are countless anecdotal accounts of old injuries that go away on their own doing after doing CrossFit for awhile. Hell my neck has bothered me since I was a kid and it definitely isn't as bad anymore as it used to be.
Quote:
I'm sure crossfit is good for some people but I for one can't stand it. I don't mind doing the shit if there was brakes in between...but the fact there is no brakes is the foundation of crossfit. lol
Ha, that's the point. The whole point of not having breaks is to improve your fitness level. Different strokes for different folks.
| Andrew Mitchell |
| (Member) |
| 07/10/09 12:07 PM |
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Re: CrossFit
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Originally Posted By: NateD Z24
Quote:
I like the idea behind Crossfit, but I just think it might be too hard on the joints. I have tried it a few times, but putting that sort of load on your joints (explosive, dynamic movements) can lead to hell in the future.
Not if you're doing it correctly. Olympic lifts are natural, compound movements that are good for your joints. Compound movements are way better for your joints than isolation. And in fact there are countless anecdotal accounts of old injuries that go away on their own doing after doing CrossFit for awhile. Hell my neck has bothered me since I was a kid and it definitely isn't as bad anymore as it used to be.
Quote:
I'm sure crossfit is good for some people but I for one can't stand it. I don't mind doing the shit if there was brakes in between...but the fact there is no brakes is the foundation of crossfit. lol
Ha, that's the point. The whole point of not having breaks is to improve your fitness level. Different strokes for different folks.
Couldn't have said it better
| Andrew Mitchell |
| (Member) |
| 07/13/09 04:55 PM |
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Re: CrossFit
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2009 CrossFit Games were this past weekend in Aromas, CA. Here are a few of the highlight videos from HQ's website.
Sweet 16 : Top 16 men/women compete on the 2nd day for the title of "fittest man/woman in the world"
http://media.crossfit.com/cf-video/2009CrossFitGames_Individualday2Sweet16.mov
http://media.crossfit.com/cf-video/2009CrossFitGames_Individualday2Sweet16.wmv
The run from hell
http://media.crossfit.com/cf-video/CrossFitGames09_Event1Run.wmv
http://media.crossfit.com/cf-video/CrossFitGames09_Event1Run.mov
Chris Spealler does 106 consecutive pull ups!
http://media.crossfit.com/cf-video/CrossFit_ChrisSpealler106Pullups.mov
http://media.crossfit.com/cf-video/CrossFit_ChrisSpealler106Pullups.wmv
Spare the BS about "they're not real pull ups so it's easy..."
| RedACR |
| (Post Master Sr) |
| 07/13/09 05:16 PM |
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Re: CrossFit
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despite the "technique", damn impressive.
| Andrew Mitchell |
| (Member) |
| 07/13/09 07:08 PM |
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Re: CrossFit
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Originally Posted By: RedACR
despite the "technique", damn impressive.
Spealler is doing the butterfly kip for his 106, which during the last 5 or 6 turn into a basic kipping PU. The butterfly is crazy fast which comes into play during the timed WODs.
http://board.crossfit.com/showthread.php?t=5010
Here is a discussion on the kip vs. strict pull up, and Coach Greg Glassman (founder of CF) chimes in a few times with his thoughts.
| NateD |
| (Post Master Supreme) |
| 07/14/09 08:06 AM |
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Re: CrossFit
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At my gym today we're going to do the last workout of the games for our WOD:
15 barbells cleans (135lb.)
30 toes to bar
30 box jumps (24 inches)
15 muscle-ups
30 push presses (40)
30 double-unders
15 thrusters (135)
30 pull-ups
30 burpees
Overhead walking lunges (45)
Should be interesting. I'll have to do jumping muscle ups and regular jump rope though, as I can't do double unders.
| NateD |
| (Post Master Supreme) |
| 07/14/09 06:12 PM |
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Re: CrossFit
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Well I finished the previous workout in 39:09, it was fucking hard as shit.
Also I did my first muscle-up today
I am pretty stoked about it
| Andrew Mitchell |
| (Member) |
| 07/19/09 02:25 PM |
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Re: CrossFit
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That WOD looks insane, good job on the MU! The ceiling at the gym we're just moving out of wasn't high enough to allow for muscle ups, but We (the affiliate I go to) moved from a 3,000 sq ft gym to a 10k sq ft gym this weekend, starting Monday in the new place will be nice! The ceilings are about 30ft so there won't be any problems with hanging rings for MU's now.
Apparently they're going to have a Brazilian Ju Jitsu gym in one of the other areas of the new place.
| ElementBabe |
| (Post Master Supreme) |
| 07/19/09 03:18 PM |
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Re: CrossFit
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A CrossFit gym just opened here last week. Free classes until July 16, after that, free class on Wed/Fri through end of the year. Membership is $550 for 6 months unlimited. I'll probably check it out hopefully it's not dbag central
| Andrew Mitchell |
| (Member) |
| 07/19/09 10:35 PM |
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Re: CrossFit
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I can't speak for everyone in the CrossFit world, but my experience has been that it's a pretty friendly community, people are helpful and all that. Of course there is always some bag of douche somewhere right?
| NateD |
| (Post Master Supreme) |
| 07/22/09 01:50 PM |
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Re: CrossFit
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I haven't run into any bad eggs yet. Everyone is always so enthusiastic about it. It's infectious and it keeps you motivated.
| CivicHarm |
| (Post Master Sr) |
| 07/22/09 08:46 PM |
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Re: CrossFit
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Spealler is not human, that boy is just nuts. Max pull ups I can do in a row is 35, I'd love to hit 50.
| Andrew Mitchell |
| (Member) |
| 07/24/09 11:22 AM |
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Re: CrossFit
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Yeah, he's crazy...not to mention he's in Utah so at high altitude training!
| Mikey_b |
| (Post Master Supreme) |
| 07/24/09 07:03 PM |
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Re: CrossFit
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Originally Posted By: CivicHarm
Spealler is not human, that boy is just nuts. Max pull ups I can do in a row is 35, I'd love to hit 50.
Straight down with arms locked out each time and no kipping/kicking/cycling movements with your legs when pulling up? The only person I know of that could do 35 or so was a 5'5" dude in boot camp that weighed like 135lbs.
| ElementBabe |
| (Post Master Supreme) |
| 07/24/09 07:13 PM |
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Re: CrossFit
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just did my first crossfit workout
getting yelled at definitely helps
it was 3 rounds of:
- walking lunges across floor and back (96 feet total)
- 20 burpees
time: 7'14"
| 240sx805 |
| (Post Master Supreme) |
| 07/26/09 06:06 PM |
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Re: CrossFit
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Originally Posted By: Mikey_b
Originally Posted By: CivicHarm
Spealler is not human, that boy is just nuts. Max pull ups I can do in a row is 35, I'd love to hit 50.
Straight down with arms locked out each time and no kipping/kicking/cycling movements with your legs when pulling up? The only person I know of that could do 35 or so was a 5'5" dude in boot camp that weighed like 135lbs.
| 240sx805 |
| (Post Master Supreme) |
| 07/26/09 06:07 PM |
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Re: CrossFit
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no more crossfit for me, cant afford gym fees after i get out of military. so sad.
| Andrew Mitchell |
| (Member) |
| 07/26/09 11:18 PM |
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Re: CrossFit
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If you want to do it bad enough, you'll figure out a way. Maybe just shell out for some bumper plates, a pull up bar and a box in your garage until you can afford going to the gym?
| 240sx805 |
| (Post Master Supreme) |
| 07/28/09 09:32 PM |
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Re: CrossFit
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Originally Posted By: Andrew Mitchell
If you want to do it bad enough, you'll figure out a way. Maybe just shell out for some bumper plates, a pull up bar and a box in your garage until you can afford going to the gym?
| Andrew Mitchell |
| (Member) |
| 07/29/09 12:13 AM |
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Re: CrossFit
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That sucks man, as long as you keep working out it's all good. You know the movements so you got that at least. We did the filthy 50 today, my first time doing it, damn it sucks. I can't remember the exact order of things, but it's close enough.
50 reps of each:
1. wall ball 20lb
2. push ups
3. air squats
4. box jumps 24" box
5. box dips
6. sit ups
7. kettle bell swings 53lbs
8. sumo deadlift high pulls 53lbs
9. kettle bell twists 35 lbs
10. burpees
for a time of 33:27
| ElementBabe |
| (Post Master Supreme) |
| 07/29/09 08:18 PM |
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Re: CrossFit
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i did my 2nd free crossfit workout today at the new affiliate
'filthy free day'
25 wall balls (i used 10#)
25 pushups
25 double unders or sub. 75 jump rope
25 pullups (i did 15 strict + 10 jumping)
25 walking lunges (i did 30, thought it was 25 per leg)
25 burpees
25 air squats
5:38
next best time was 5:58, a chick, they claimed she did 25 strict pullups but that's crazy. most times posted were 7-9+ minute range
| 240sx805 |
| (Post Master Supreme) |
| 07/31/09 06:56 PM |
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Re: CrossFit
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filthy fifty blows, ive done a few variations of it. sucks everytime.
| NateD |
| (Post Master Supreme) |
| 08/01/09 12:11 AM |
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Re: CrossFit
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I did it recently myself. It's not that bad until you get to the burpees.
| Andrew Mitchell |
| (Member) |
| 08/03/09 08:28 AM |
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Re: CrossFit
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We did a little Fight gone bad practice today, my gym is hosting it this year. It wasn't nearly as hard as the actual, but damn it was rough. Especially warming up with 5 sets of 3 dead lifts.
Also had a skill session this weekend where we worked on our snatches, followed by a nice team WOD.
10 ea. Clean and Press
20 ea. Sit ups
30 ea. Wall Balls
Run to old Compound (800M)
25 ea. Pull ups
Run Back to new Box (800M)
25 ea. Box Jump Burpees
For Time
Only one person can do work at a time, you must finish all the reps before you can move to the next. On the Run you must start together, but while running you can leave your team and get to the next stage and start.
Took my team 33 minutes, we had two rookies on our team of 4, one of which went all pukie after the WOD, poor kid was prob. about 17 or 18, they did good though, it was rough.
| Andrew Mitchell |
| (Member) |
| 08/07/09 08:05 PM |
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Re: CrossFit
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Holy crap. Did "DT" today after helping move a ton of mats/weights/bars/etc. Damn hero WODs kill it...
"DT"
155 lbs
12 dead lift
9 power cleans
6 push jerks
5 rounds for time
21:36
| NateD |
| (Post Master Supreme) |
| 08/09/09 01:12 PM |
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Re: CrossFit
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Wow, and you did it prescribed? That's damned impressive. I had to do the hang power cleans and push jerk with 135 because I simply couldnt hang onto the bar at 155.
DT is very trying mentally too. I felt wrecked for a couple days after.
I did Tabata Something Else today and killed it. Got 363 reps compared to 307 last time.
| ElementBabe |
| (Post Master Supreme) |
| 08/09/09 04:01 PM |
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Re: CrossFit
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tried "Cindy" today
20 min, as many rounds of: 5 pullups, 10 pushups, 15 squats
I did the pullups strict, and they forced some lengthy breaks after ~10 rounds so i could recover and still put together a set of 5. with some more work on pullups i should be able to get >20 rounds
result: 17 rounds
| ElementBabe |
| (Post Master Supreme) |
| 08/09/09 05:13 PM |
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Re: CrossFit
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hmm are you allowed to switch the grip on cindy pullups?
| NateD |
| (Post Master Supreme) |
| 08/09/09 05:50 PM |
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Re: CrossFit
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Yeah you can do whatever grip you want. You're crazy for doing them strict.
| ElementBabe |
| (Post Master Supreme) |
| 08/09/09 06:35 PM |
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Re: CrossFit
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well shit if i had known that who knows how many rounds i could get through. cardio would become the limiting factor. i dont really know how to do kipping pullups so i havent tried those yet
| Andrew Mitchell |
| (Member) |
| 08/09/09 11:18 PM |
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Re: CrossFit
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Yeah Rx'd. It sucked. Dude in my class did it in 13 min.
I was pretty surprised at myself for being able to do it, not to toot my own horn. One of the coaches comes up with sadistic random WODs that we do once a month or so on Sat. mornings. So a bunch of people got together and we did this...
WOD for Fire Farters 1000
"C-Notes"
100 Double Unders (500 Single)
I can't do DU, bastards took forever!100 Push Press 75m/55w
100 SDHP 35m/25w
100 Box Jumps 20"
100 jumping Pull ups
1 Mile Run
For Time
37:02
There was a 45 min cut off.
I fucking love this shit
As far as doing strict pull ups, that's good shit that you can do them. You will be happy once you get the kipping pull ups down though.
| 240sx805 |
| (Post Master Supreme) |
| 08/09/09 11:18 PM |
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Re: CrossFit
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just work on your kip it helps when you start to get really tired on long work outs.
i need to find pull bars around me, kind of weird going back to the civilian world and there are no pull up bars everywhere.
| NateD |
| (Post Master Supreme) |
| 08/10/09 08:53 AM |
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Re: CrossFit
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Originally Posted By: antness
well shit if i had known that who knows how many rounds i could get through. cardio would become the limiting factor. i dont really know how to do kipping pullups so i havent tried those yet
Yeah, Cindy is basically a cardio workout. I personally find it to be very boring. It's one of the few workouts I will actually skip.
| ElementBabe |
| (Post Master Supreme) |
| 08/14/09 12:40 PM |
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Re: CrossFit
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tips on strategy for Angie? the 100 pull-ups. obviously, breaks are going to be needed. do you get a better time if you go to exhaustion on each set of pullups, and take a longer break, or just do a few pull-ups at a time and more shorter breaks?
| NateD |
| (Post Master Supreme) |
| 08/17/09 09:29 AM |
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Re: CrossFit
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I broke them up to sets of 20, and when I got tired I would do sets of 10 as quick as possible. I wouldn't go until exhaustion personally, it's always too hard to get back on the bar.
| Andrew Mitchell |
| (Member) |
| 08/18/09 11:27 AM |
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Re: CrossFit
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"Daniel"
50 Pull-ups
400m run
95 pound Thruster, 21 reps
800m run
95 pound Thruster, 21 reps
400m run
50 Pull-ups
20:22 RXd
Did this one this morning, it sucked bad! The pullups, the run, thrusters...more running, more thrusters/pullups fuck! Give it a shot!
| ElementBabe |
| (Post Master Supreme) |
| 08/18/09 12:38 PM |
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Re: CrossFit
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looks like a tough one, i did "Jackie" a couple days ago
1000m row (4:01)
50 reps 45lb thruster (20, 15, 15 reps)
30 pull-ups (broke it into 4 sets)
11:55
I thought it would be easy, but my legs were wobbly after the rowing. probably could have pushed through the thrusters in 1 set but no competition to push me
today i plan to do 2 min DU's / 2 min situp, then 90 sec, 1 min, 30 sec of each, after lifting upper body
| NateD |
| (Post Master Supreme) |
| 08/18/09 12:45 PM |
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Re: CrossFit
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Don't any of your gyms follow the HQ workouts?
I did Linda last week, toughest one for me yet.
10-9-8-7-6-5-4-3-2-1 of
Deadlift 1.5 x bodyweight
Bench 1 x bodyweight
Squat clean .75 x bodyweight
Fucking awful. Couldn't do 1.5 of bodyweight (245) that many times so I did 205 instead.
| Andrew Mitchell |
| (Member) |
| 08/18/09 01:31 PM |
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Re: CrossFit
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haha Occasionally he'll follow main site WODs but he usually does his own programming, he seems to do the main site when they're really brutal or more endurance focused i think. His programming seems to be more strength based.
I haven't done that WOD, I saw it on the main page and was hoping it would be next. It was bad with 205? Whats your 1 RM max? We've been doing a lot of max efforts after our WODs. DL, Squat clean, front squats, hanging power cleans yesterday after some fight gone bad prep stuff. We did a rough DL wod not too long ago, it was:
21-15-9
row for calories
deadlift 225
lateral burpees over weight bar
I'm heading to NY thursday and Boston the following wed to visit family and stuff, i'll be hitting up the Albany, NY CrossFit affiliate and then to CrossFit Boston, should be fun.
I feel like right when my hands are getting on point and better theres a big pullup series and I tear a few calluses, i've stopped tearing in my usual places that i originally shredded, now i'm tearing in weird places like the tip of my pinkie...fuckin weird
| Andrew Mitchell |
| (Member) |
| 08/18/09 01:34 PM |
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Re: CrossFit
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Originally Posted By: antness
looks like a tough one, i did "Jackie" a couple days ago
1000m row (4:01)
50 reps 45lb thruster (20, 15, 15 reps)
30 pull-ups (broke it into 4 sets)
11:55
I thought it would be easy, but my legs were wobbly after the rowing. probably could have pushed through the thrusters in 1 set but no competition to push me
today i plan to do 2 min DU's / 2 min situp, then 90 sec, 1 min, 30 sec of each, after lifting upper body
1000m row (4:01)
50 reps 45lb thruster (20, 15, 15 reps)
30 pull-ups (broke it into 4 sets)
11:55
I thought it would be easy, but my legs were wobbly after the rowing. probably could have pushed through the thrusters in 1 set but no competition to push me
today i plan to do 2 min DU's / 2 min situp, then 90 sec, 1 min, 30 sec of each, after lifting upper body
That was yesterdays main site WOD right? I still can't get DUs dammit! I work on them when we have skill sessions and sometimes before or after a WOD if there is time, but it hasn't happened yet
| ElementBabe |
| (Post Master Supreme) |
| 08/18/09 02:02 PM |
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Re: CrossFit
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yes it was.
im just starting to learn DU's, i'm just doing a pattern of 3 singles followed by a DU, then i'll work to 2 singles followed by a DU. i cant repeat DU's without stopping to reset after each one
| ElementBabe |
| (Post Master Supreme) |
| 08/18/09 08:20 PM |
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Re: CrossFit
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it is done
2 min DU's: 30
2 min situp: 115
90 sec DU's: 26
90 sec situp: 75
1 min DU's: 21
1 min situp: 45
30 sec DU's: 13
30 sec situp: 25
Total DU's: 90
Total situps: 260
(situps were crunches)
| NateD |
| (Post Master Supreme) |
| 08/19/09 01:22 PM |
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Re: CrossFit
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Yeah I actually learned the DU's when that workout came up a couple days ago. Can't do multiple ones at a time either, but hey it's a start. It's a short quick workout, we ran a mile when we were done.
Quote:
I haven't done that WOD, I saw it on the main page and was hoping it would be next. It was bad with 205? Whats your 1 RM max?
My max 1RM is 305. The bad thing was that we had maxed on deadlifts two days before so I was still pretty sore. Plus my form at the time was a little lacking - I've always done this shit where I lock out my legs well before I'm supposed to and do the rest with my lower back. Not good for lots of reps.
But it was good cause it helped me work through that and to get set properly, so the bar comes off the ground as it should. I'm pretty happy about that part.
| NateD |
| (Post Master Supreme) |
| 08/20/09 11:55 AM |
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Re: CrossFit
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Anyone done Karen yet? 150 wall balls for time. Goddamn that one sucks, it was my second time out. 10:50 rx'd, not too happy with that time but it is almost two minutes faster than my first time a few months ago.
| lunchbox |
| (Post Master Supreme) |
| 08/24/09 11:37 AM |
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Re: CrossFit
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I am going in for my first session Wednesday morning at 7:30. They want to run a few sessions of fundamentals then throw me in with the group. Is that pretty standard?
| NateD |
| (Post Master Supreme) |
| 08/25/09 07:10 AM |
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Re: CrossFit
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Yeah most gyms do fundamental classes to give you the basics on how things work. Let us know how it goes and what you think of it.
I went back and read the beginning of this thread the other day, it's cool to see the progress everyone here has made in just a few months. If you stick with it you'll have great results.
| lunchbox |
| (Post Master Supreme) |
| 08/25/09 01:02 PM |
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Re: CrossFit
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Originally Posted By: NateD Z24
Yeah most gyms do fundamental classes to give you the basics on how things work. Let us know how it goes and what you think of it.
I went back and read the beginning of this thread the other day, it's cool to see the progress everyone here has made in just a few months. If you stick with it you'll have great results.
I went back and read the beginning of this thread the other day, it's cool to see the progress everyone here has made in just a few months. If you stick with it you'll have great results.
I went into the gym today to do some light lifts (I mean really light, mostly just going through the motions) just to get loose for tomorrow and now my left hamstring is all tight... lol. way to go asshole!
edit: first session done. like I said it was just a one on one with the instructor. He had me go through the major moves holding a PVC pipe to make sure my form was down. evidently I have a flexibility issue in my back that doesn't allow me to squat properly. When I push my butt back my back goes forward, he tried to force my body in the right position (no homo) but I just couldn't flex that way. It is weird because flexing the opposite way I am fine, I can touch my toes no problem, but I can't flex backwards...
The instructor said it wasn't a big deal and we will just have to work on my flexibility and form and make sure I don't blow my back out with heavy weights in the mean time.After that he had me do a base line test of 5 pull-ups, 10 push-ups, 15 squats, repeat for 5 minutes. I made it through 3 full times and to my 8th push-up of the 4th round.
I have my second elements session saturday and he said he thinks after that he may be able to set me loose with the regular class. can't wait.
| NateD |
| (Post Master Supreme) |
| 08/26/09 12:30 PM |
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Re: CrossFit
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Awesome! Glad you enjoyed it. The baseline test is an abbreviated version of "Cindy", which is exactly what you did but 20 minutes instead of 5.
My advice to you as a beginner is to go as much as possible. I've had the best results with the 3 days on/1 day off schedule. You will be sore like you have never known soreness at the beginning but if you work through it, it will eventually go away faster and you'll get better results. I've been told that people who do Crossfit only a couple times a week never adapt to the training method and end up dropping out. It'll change your life man. You'll be jacked in just a few months. Stick with it
| ElementBabe |
| (Post Master Supreme) |
| 08/26/09 02:21 PM |
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Re: CrossFit
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http://www.theprovince.com/health/Flash+fads+fade+fast/1923437/story.html
Quote:
CrossFit
This California-born workout is a hit among hardcore fitness fanatics who love a challenge. It is made up of strength, power, agility and speed exercises, and CrossFit enthusiasts create their own high-intensity workouts and post them on the Internet for others to try.
The popularity of CrossFit rests not just in its content, but also in its reputation. The emphasis isn't on technique or safety, but on performing an impressive number of reps with an impressive amount of weight or running as fast or jumping as high as possible as often as possible before calling it quits.
The ability for anyone and everyone to design their own workout without any knowledge of exercise design and safety will eventually be CrossFit's downfall.
This California-born workout is a hit among hardcore fitness fanatics who love a challenge. It is made up of strength, power, agility and speed exercises, and CrossFit enthusiasts create their own high-intensity workouts and post them on the Internet for others to try.
The popularity of CrossFit rests not just in its content, but also in its reputation. The emphasis isn't on technique or safety, but on performing an impressive number of reps with an impressive amount of weight or running as fast or jumping as high as possible as often as possible before calling it quits.
The ability for anyone and everyone to design their own workout without any knowledge of exercise design and safety will eventually be CrossFit's downfall.
Unfortunately I agree with the last line of this. CrossFit corporate has decided the way to make the $$ is by basically making it free to start an affiliate, you just have to pay $1,000 to become a certified crossfit trainer, which means you attended a weekend seminar. People coming out of there teaching out of shape people how to squat and deadlift while designing their own workout plans is a bad idea. And those who really know what they're doing aren't going to be attracted to starting a CrossFit box because despite the high monthly fees, there really isn't any money in it
| NateD |
| (Post Master Supreme) |
| 08/26/09 04:48 PM |
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Re: CrossFit
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All sorts of wrong with that article.
Quote:
It is made up of strength, power, agility and speed exercises, and CrossFit enthusiasts create their own high-intensity workouts and post them on the Internet for others to try.
Not exactly. Most of the workouts come from HQ. Some gyms do their own programming, but the majority of the workouts have been created already. And for the gyms that don't follow HQ's order (as in the workout they post each day) most of them use the HQ workouts, just in their own particular order.
Quote:
he emphasis isn't on technique or safety, but on performing an impressive number of reps with an impressive amount of weight or running as fast or jumping as high as possible as often as possible before calling it quits.
Bullshit, bullshit, bullshit. Technique is always emphasized, and different workouts do different things. Sometimes it's an AMRAP (as many reps as possible for usually 20 minutes, you have to pace yourself) sometimes it's for time, sometimes it's for total weight moved. Crossfit is very big on teaching exercises correctly, as many of them are highly technical and take a lot of practice to master. It's why you never see anyone doing olympic lifts in a globo gym; they're inherently difficult to get the form correctly.
Quote:
The ability for anyone and everyone to design their own workout without any knowledge of exercise design and safety will eventually be CrossFit's downfall.
Anyone that knows anything about Crossfit knows that good programming isn't easy. I've been doing it for seven months now and I honestly have no idea how to program a workout on my own. I think a lot of people would be in the same boat. There really is an art to it.
Articles written by people who clearly know absolutely nothing about CrossFit bug the shit out of me.
Quote:
CrossFit corporate has decided the way to make the $$ is by basically making it free to start an affiliate, you just have to pay $1,000 to become a certified crossfit trainer, which means you attended a weekend seminar. People coming out of there teaching out of shape people how to squat and deadlift while designing their own workout plans is a bad idea. And those who really know what they're doing aren't going to be attracted to starting a CrossFit box because despite the high monthly fees, there really isn't any money in it
Becoming an affiliate isn't free, you do have to be certified with them as you said but you also have to pay a yearly fee to HQ. I agree with your criticisms about giving certs for a grand, but everyone I know who's gone to the certification has come back with a lot of knowledge. So I can't really say on that part either way. But as for people starting their own gyms, I can name at least three people off the top of my head that are planning on opening their own box. All the locations in Atlanta are doing very well, my particular gym has around 70 members. At 150 a month, that is pretty decent scratch if you manage your expenses properly.
I don't think Crossfit is a fad at all; Glassman started it in the 90s, and the website went up in 2001. It's only getting more and more popular, given how addicting it is. Shit I don't think I will ever stop doing it because it works so much better than the stuff I've done for most of my adult life. I predict that in five years we're going to see the CrossFit Games on ESPN (classic?) like you do the Strongman competitions.
| ElementBabe |
| (Post Master Supreme) |
| 08/28/09 04:34 AM |
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Re: CrossFit
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| 240sx805 |
| (Post Master Supreme) |
| 08/29/09 09:06 PM |
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Re: CrossFit
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they just bumped up their affiliate yearly fee by a shit ton from what i heard.
i dont know where you got this crossfit isnt safe thing? yes you work hard and fast but there is a stress on proper movement and form.
crossfit/crossfit style workouts are badass, it will be here to stay. military, law enforcement, ect love it, special forces guys are hard for it.
| ElementBabe |
| (Post Master Supreme) |
| 08/29/09 09:14 PM |
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Re: CrossFit
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Originally Posted By: 240sx805
they just bumped up their affiliate yearly fee by a shit ton from what i heard.
i dont know where you got this crossfit isnt safe thing? yes you work hard and fast but there is a stress on proper movement and form.
crossfit/crossfit style workouts are badass, it will be here to stay. military, law enforcement, ect love it, special forces guys are hard for it.
i dont know where you got this crossfit isnt safe thing? yes you work hard and fast but there is a stress on proper movement and form.
crossfit/crossfit style workouts are badass, it will be here to stay. military, law enforcement, ect love it, special forces guys are hard for it.
are you responding to me? i do some crossfit workouts and i didn't say it wasn't safe. I said I don't think it's safe to let anyone who paid $1000 to attend a seminar teach people how to do movements like deadlifts and olympic lifts. especially when some of the crossfit workouts will be going for 1 rep max and speed.
| lunchbox |
| (Post Master Supreme) |
| 09/01/09 01:28 PM |
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Re: CrossFit
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2 days into the actual classes and this is what he has me doing, kind of a shortened W.O.D.:
first day:
light ballistic stretching
warm up
1/4 mile run
30 Push ups
30 situps
30 squats
then 3 sets of
200m sprint
10 push ups
10 situps
10 squats
Elements, work on powerclean form
W.O.D.
100 clean and jerks (squat to shoulder press right?)
(He had me do 80 with a 45# bar)
stretch
Day 2:
stretch
warm up is 3 sets of
10 wall balls
10 sumo squats with a shoulder press holding a med ball
10 squats with medicine ball were you slam the ball into the ground at end of movement
W.O.D.
75 1. sumo squats w/ 45# bar to my shoulder, no press
25 2. hanging Knee to elbows (I did mine on a flat bench)
50 of 1 (I did 30)
50 of 2 (I did 30)
25 of 1 (I did 20)
25 of 2 (I did 20)
Comments:
at the end of the workouts I am torched. I can am dripping sweat and I can feel heat radiating from my body. I thought I was in good cardio shape, before crossfit I was running 20 - 30 miles a week at a moderate pace, but this shit leaves me gasping for air. My knees are banged to shit from the bar, but he said that is because my form is still a little loose. Need to work on getting my butt back during the deadlift so the bar can ride up my legs without my knobby knees getting in the way. Tomorrow is day 3, then I get a rest day.
| Andrew Mitchell |
| (Member) |
| 09/01/09 06:20 PM |
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Re: CrossFit
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Sounds like you're getting a few good intro sessions or "on ramp" sessions before you dive into the deep end, you will be thankful for this and remember you can always scale weight/reps/intensity to your fitness level.
Be careful though, it's f'n addicting!
On a side note, I'm back from vacation, got to check out Albany CrossFit, but not Boston. Albany CF has a great box and Jason the owner/head trainer knows his shit and was really friendly in allowing me to jump into his classes 3 days in a row. He did give his local athletes a little bit of a hard time/motivation because I was kicking most of their butts (obvious brag is obvious). We did "Nancy" on my first day there. 400m run, 15 OHS (95#) for 5 rounds and I managed to make it in just under the cut off (20 min) with 19:06, I think only myself and this chick did it Rx'd which was cool, she was putting out a lot of effort!
The 2nd day we did: 100m sprint, 7 kb swings (55#) and 7 burpees for 15 min AMRAP. That fucking sucked. I ended up with 10 rounds + 4 Kb swings, I was happy it was over.
Day 3 was: Just plain ol' bad - same set up as fight gone bad, except the 5 stations were...
thrusters (95#)
box jump (20")
kb swing (55#)
hanging squat cleans with 2, 50# dumbbells
row
the hardest part of this was the hanging squat cleans, fuck, I can do barbell hanging squat cleans all day, but the dumbbells were awful. I'm really happy with my improvement in all the areas I've been working in CrossFit, it's amazing the results that can happen when you have your nutrition dialed in right and aren't out boozing all weekend, and go to CrossFit 5 days a week. A lot of the people at Albany CrossFit were amazed that I would come to work out on my vacation, I guess I'm hooked!
| NateD |
| (Post Master Supreme) |
| 09/02/09 10:33 AM |
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Re: CrossFit
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Nice work man. Nancy is tough as hell to do prescribed. I've only done it once and it took me half an hour
But in my defense that was my first time doing OHS for reps. Don't think I've ever done cleans with barbells. I've done dumbbell snatches though, shit's tough.
lunchbox, keep it up man. Glad to see someone new around here finally trying Crossfit. You're going to be ruined for regular bodybuilding workouts now
| NateD |
| (Post Master Supreme) |
| 09/02/09 10:36 AM |
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Re: CrossFit
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Oh and I did Elizabeth this morning. Posted it in the PR thread but I will do it here too. 21-15-9 135lb cleans/ring dips, finished rx in 13:50. Pretty big PR for me since it took me 16 minutes to do it last time with less weight.
| Andrew Mitchell |
| (Member) |
| 09/02/09 10:12 PM |
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Re: CrossFit
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Originally Posted By: NateD Z24
Oh and I did Elizabeth this morning. Posted it in the PR thread but I will do it here too. 21-15-9 135lb cleans/ring dips, finished rx in 13:50. Pretty big PR for me since it took me 16 minutes to do it last time with less weight.
Good job bro! It's a great feeling to set a PR. With Elizabeth, you did squat cleans? or just cleans? We did Elizabeth today also, but the trainer told us to do just cleans not squat cleans, which i know according to the main site isn't RXd unless you do full squat cleans. So I guess I didn't do it RXd, but i did do 135lbs and didn't use any assistance for the ring dips. I finished in 6:13, my buddy in the class after me was like alright, thats the time to beat, and then the fucker went and did it in 5:40 something...bastard.
Nancy was tough, we've done a quite a few WODs with OHS being done for reps/time and i'm just now getting better/consistent at them. I've been working on the snatch every saturday when we have skill sessions before our team wods or our crazy "fire breathers" wods, it's getting better but still not quite there.
| NateD |
| (Post Master Supreme) |
| 09/03/09 12:31 PM |
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Re: CrossFit
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I did full squat cleans. Shit I can do power cleans all day long, lol. I don't know what it is about olympic lifts that just leave you so breathless after just a few.
If a Crossfit HQ workout says cleans, it always means full squat cleans unless otherwise specified as power. Same for snatch, etc.
| ElementBabe |
| (Post Master Supreme) |
| 09/04/09 04:56 PM |
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Re: CrossFit
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here's a good one that anyone can do at a regular gym...unusual to see bench press in a crossfit workout. it's the one thing that i'm concerned about if i do crossfit full time. it's difficult for me to grow a chest even w/ body builder style exercises. so far in my crossfit gym pushups is the only thing I've seen that hits the chest directly. i know, spare the lecture about only doing real world exercises
Five rounds for max reps of:
Body weight bench press
Pull-ups
Body weight back squat
Record total # of reps
^^ but anyone know if you do 1 round of BP, 1 round PU, then squats for this, or do the 5 sets for each exercise before moving on?
| Andrew Mitchell |
| (Member) |
| 09/04/09 10:12 PM |
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Re: CrossFit
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Pretty sure you do it as follows, bench max reps/pull up max reps/back squat max reps = 1 round, rinse and repeat 4 more times...
You're right about bench not being in there much at all, but honestly and I know you said spare the BS about real world stuff. I haven't done bench at all since I started CrossFit, and I'd probably not done it for at least 9-12 months up until a week or so ago when I did 205 for 2 sets of 3 reps pretty easily.
My bench was never impressive, and when I say that I mean 205 was my best 1 rep max ever... So yeah they don't do bench very often, unless the trainer is doing a strength bias program, but it isn't necessary to build strength there, yeah it helps to do it more often, but not required is all.
| Andrew Mitchell |
| (Member) |
| 09/07/09 11:49 AM |
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Re: CrossFit
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3 dead lift (315#)
5 chest to bar pull ups
7 box jumps (30" box)
100m run
7 rounds
Saw this on a CrossFit journal video, think I'm gonna give it a shot today.
| NateD |
| (Post Master Supreme) |
| 09/08/09 11:00 AM |
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Re: CrossFit
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Yikes. Let us know how it goes. Definitely couldn't do that, 315 is probably around my 1RM.
As for bench, I don't do it often either except for that max bodyweight bench/pullup workout (I haven't seen it with back squats) and have done pretty well. My pecs are fuller than they ever were than when I was working out with traditional weights.
lunchbox, you done a regular WOD yet??
| ElementBabe |
| (Post Master Supreme) |
| 09/08/09 11:06 AM |
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Re: CrossFit
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what are the rules for a 'legal' deadlift? when i start getting tired i find i start doing something between a standard deadlift and a straight-leg deadlift. probably not the safest thing for my back, but so far i've only deadlifted with weight that I could probably handle for 20+ reps.
| NateD |
| (Post Master Supreme) |
| 09/08/09 11:20 AM |
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Re: CrossFit
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I think a lot of people do that, sounds like you're rounding your back. I have done the same thing a lot where I lock out my legs too soon. If you're finding that you're rounding your back too much or locking your legs too soon, maybe put the weight down and reset so you can do it correctly. Or scale the weight down.
That said, I think any rep is technically "legal" but you want to do it correctly so you don't hurt yourself.
| Andrew Mitchell |
| (Member) |
| 09/08/09 02:31 PM |
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Re: CrossFit
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Originally Posted By: NateD Z24
I think a lot of people do that, sounds like you're rounding your back. I have done the same thing a lot where I lock out my legs too soon. If you're finding that you're rounding your back too much or locking your legs too soon, maybe put the weight down and reset so you can do it correctly. Or scale the weight down.
That said, I think any rep is technically "legal" but you want to do it correctly so you don't hurt yourself.
That said, I think any rep is technically "legal" but you want to do it correctly so you don't hurt yourself.
As far as legal in terms of if you were being judged, your shoulders have to be behind your hips for it to count I believe.
I didn't do the dead lift, pull up, box jump wod yet, we ended up doing the deck of cards wod that day and then some friends were talking about doing the bear complex, which we didn't do either. I did a baseline wod* this morning for a no sugar challenge we're doing, today is day 1, then we were supposed to do max dead lifts for our cool down, but I had to go, so i'm going back and i think instead of the max deads i'm gonna try the wod then. I'll let you know how it feels...
*the baseline wod was:
25 burpees
400m run
50 air squats
50 push ups
50 sit ups
400m run
25 burpees
I did that in 12:18, it wasn't bad, it was just an all out sprint basically.
dude in my class that always tears it up did it under 10 min, he's sick.
edit: so I just got back from CrossFit for the 2nd time today. I did max deads and got 405, which was my max last week, I didn't try for more cause I wanted to do the other wod.
I did the wod as follows:
3 deadlifts (315#)*
5 chest to bar pull ups
7 box jumps (30")
100m run
7 rounds
15:54
*So I did the deads as RX'd for the first two rounds, then it was so damn heavy that I dropped it down to 225 and flew through them the rest of the wod, I should have dropped it to 275 or 295 instead, oh well. It was tough, but good.
oh and loving the picture of the CrossFit chica's butt, where did that come from?
| ElementBabe |
| (Post Master Supreme) |
| 09/08/09 11:00 PM |
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Re: CrossFit
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its from crossfit bogota, in colombia
i did "Lynne" today (5 sets bodyweight bench / pullups, add up reps). Pullups were both over/underhand, no kipping. I got 103. In the 5th set I did half as many reps as the 1st set. i think that has to be the greatest area for improvement.
| lunchbox |
| (Post Master Supreme) |
| 09/09/09 12:03 PM |
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Re: CrossFit
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our WOD today was
12 deadlifts 75% body weight (I did 50%)
8 hanging kness to elbow (did all 8)
4 handstand pushups (did mine with my knees on a high bench)
1 block run (350 meters by google earth)
x4
Definitly working my ass off and getting closer to full on WODs
tomorrow is rest.
| Andrew Mitchell |
| (Member) |
| 09/15/09 09:12 AM |
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Re: CrossFit
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nice lunchbox, are you enjoying the wods?
Is anyone participating in Fight gone bad 4 the weekend of the 26th at their local affiliates?
| lunchbox |
| (Post Master Supreme) |
| 09/15/09 11:46 AM |
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Re: CrossFit
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I am in week 3 and so far loving it. I have to clean up my diet though like mad. I am 5'8" and hovering around 180 @ 19%BF by the tanita scale. I don't eat junk (usually) i.e. very very little fast food. My problem is portions. Something for me to work on though.
today was
3 front squat
50 double unders
50 sit ups
3 front squats
40 double unders
40 sit ups
etc. down to 10
after that I worked on my kip.
yesterday I worked on the handstand push up. I am no where close to doing it right, but I can do it in negative (get up into handstand position and slowly lower down). It is encouraging and discouraging at the same time (if that makes sense) to see dudes hammer shit out that I am no where close to being able to get. But I just keep working at it as hard as I can and hopefully some day I will be there. Every workout I give it all I can right to the last rep.
In a week or so I will post up some pics. All the way back to when I was a big fat lump to my current medium sized lump... lol.
| LNXGUY |
| (Post Master Supreme) |
| 09/16/09 11:20 AM |
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Re: CrossFit
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There is a Crossfit facility in Barrie, I think I might check it out.. Monthly fee's are $100CAD (Classes 3 times a week)
I definitely need the motivation (some asshole yelling at me, etc)
| NateD |
| (Post Master Supreme) |
| 09/16/09 11:52 AM |
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Re: CrossFit
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Originally Posted By: LNXGUY
There is a Crossfit facility in Barrie, I think I might check it out.. Monthly fee's are $100CAD (Classes 3 times a week)
I definitely need the motivation (some asshole yelling at me, etc)
I definitely need the motivation (some asshole yelling at me, etc)
Try it man. As someone with a bodybuilding background I think you will love it. If you do get into it I'd recommend going more than 3x a week.
I did "Diane" on Sunday, it's one of my favorite workouts. 225lb Deadlift/handstand pushups, 21-15-9. Killed my previous PR of 13:30 and got 8:50 rx. I rocked those HSPUs
| ElementBabe |
| (Post Master Supreme) |
| 09/17/09 11:48 PM |
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Re: CrossFit
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did my own modified crossfit style workout today..
5 rounds for time of..
20 Pullups (strict)
30 Pushups
40 Situps
Rest 3 minutes after each round
Hit 18 pullups on the first set, a PR. The pushup portion was too easy so I tacked on 50 more at the end.
Tomorrow's workout at the local box looks pretty tedious. Warmup of 50 double-unders, WOD is 100 burpee broad jumps
| NateD |
| (Post Master Supreme) |
| 09/18/09 10:16 AM |
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Re: CrossFit
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Why not just do Barbara? Almost the same thing, just with squats thrown in
I am still awful at double unders. Have fun with those burpees, lol. One time I did the 100 burpees for time workout, worst ten minutes evAr.
| ElementBabe |
| (Post Master Supreme) |
| 09/18/09 10:43 AM |
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Re: CrossFit
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im not at the point yet where i can do similar things on consecutive days. like a few days ago at the box, it was heavy squats 3-3-3-3-3, then the next day was the 300 workout. my ass would have been too sore to do the deadlifts.
i've gotten a lot better at double unders, but i still have to do 1 or 2 singles inbetween each DU. its all timing though, once you get it down you barely have to jump any higher than you do for a single jump so its not as exhausting
| NateD |
| (Post Master Supreme) |
| 09/19/09 03:51 PM |
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Re: CrossFit
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Originally Posted By: antness
im not at the point yet where i can do similar things on consecutive days. like a few days ago at the box, it was heavy squats 3-3-3-3-3, then the next day was the 300 workout. my ass would have been too sore to do the deadlifts.
Stuff like that is why I don't trust affiliate programming as much as the main site's. The main site doesn't do stuff like that; it's almost always spread out in a manner to where you're not doing similar stuff one day to the next for each three day cycle. Sometimes there is added emphasis on a particular part of your body, but nothing that most people couldn't handle. Doing heavy squats and then the 300 workout the very next day just smacks of poorly thought out programming to me. It's sloppy.
| ElementBabe |
| (Post Master Supreme) |
| 09/19/09 04:13 PM |
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Re: CrossFit
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i think the affiliates might be afraid people wont feel they're getting their money's worth if the workouts are the 'free' ones from the main site.
yesterday i did..
tabata intervals of:
push press
deadlifts
then 50 burpee broad jumps
today i did the box workout, which was 40-30-20-10 of:
- walking lunges (10kg overhead)
- air squats
- calories on rowing machine
i had to hold onto the railing walking down stairs after this one
| NateD |
| (Post Master Supreme) |
| 09/21/09 07:54 AM |
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Re: CrossFit
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Originally Posted By: antness
i think the affiliates might be afraid people wont feel they're getting their money's worth if the workouts are the 'free' ones from the main site.
Yeah, but almost all the affiliates post their workouts publicly. It's part of the open-source nature of Crossfit. You're paying for the training, not the programming. I think most people just don't realize that HQ programming is better. But that is just my opinion.
I did GHD situps/back extensions on Friday and my core is still sore. It hurts to sneeze!
| ElementBabe |
| (Post Master Supreme) |
| 09/21/09 01:10 PM |
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Re: CrossFit
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this what you did? http://www.youtube.com/watch?v=pxGYLxIYxRg
i'll have to check and see if the box has that
yesterday, did Annie for the 2nd time, first time was a month ago. Think my time then was 13:25, this time it was 11:50, so double unders getting much easier. i got the first set of 50 unbroken with a single hop between each one
| lunchbox |
| (Post Master Supreme) |
| 09/22/09 04:44 PM |
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Re: CrossFit
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Originally Posted By: NateD Z24
I did GHD situps/back extensions on Friday and my core is still sore. It hurts to sneeze!
Seriously, fuck the GHD... Fuck it up its stupid ass!
actually I am just starting my fourth week and I am still loving it.
I pay my affiliate for his experience and training. My olympic lifts are shit and he has spent a lot of time helping me nail the forms. He is also starting to help me with some nutritional advice as well.
| Andrew Mitchell |
| (Member) |
| 09/23/09 12:07 AM |
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Nice dude, good to hear you're enjoying it. You've made it this far, you're hooked. Hold on, it just keeps getting better. Not easier. Just better.
As for todays wod, we did:
box jump burpees..... sit ups
20......................... 5
15......................... 10
10......................... 15
5......................... 20
did that in 4:50, it was a mind fuck big time. Your body just says, no more half way through, and fighting through that was tough. It doesn't sound bad, but it was.
Oh and we did "daniel" yesterday. My time was 20 seconds slower than when I did it a month ago, which i'm chalking up to horrible wedding diet/gf's family visit diet/ and too much beer. I also wasn't completely there mentally. Still eeeked out a 20:51, which isn't horrible...i guess
I signed up for my first competition for october 10th. The mens standard weights are 135 and 155. I was thinking about doing the scaled weights which are 95 and 105, but i never scale at my affiliate, so why do it for the comp..Who knows what movements those will be for. My guess is thrusters at 135, 155 might be hanging power cleans, or squat cleans, maybe clean and jerk, there's a small chance 135 might be overhead squats, i fucking hope not. I'm stoked for the comp though!! WOO!
| NateD |
| (Post Master Supreme) |
| 09/23/09 06:58 AM |
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Re: CrossFit
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Quote:
this what you did? http://www.youtube.com/watch?v=pxGYLxIYxRg
i'll have to check and see if the box has that
i'll have to check and see if the box has that
Yeah those are GHDs. I didn't do that particular workout, the one I did was 5 rounds of 30 GHDs/25 back extensions. Talk about ripping your core to pieces.
Quote:
Oh and we did "daniel" yesterday. My time was 20 seconds slower than when I did it a month ago, which i'm chalking up to horrible wedding diet/gf's family visit diet/ and too much beer. I also wasn't completely there mentally. Still eeeked out a 20:51, which isn't horrible...i guess
Way better than me, it took me 29 minutes. I really had a tough time mentally too. I ripped through the pullups at the beginning but was gassed on the runs big time. I was faster than everyone on the lifts but I was so slow on the running parts that I finished last.
Competitions are fun, I did one back in May that was basically a relay for life fundraiser. What kind is the one you're going to? I was a nervous nelly for a whole week about it for some unknown reason, but I'm glad I did it. I dragged my wife along with me so she could take pictures and that was a bad idea, now she's convinced that it's a cult.
I doubt they'd do 135 for overhead squats or even thrusters; that's a little too much for pretty much everyone excluding firebreathers. More likely that it's C&J or cleans as you said.
| Andrew Mitchell |
| (Member) |
| 09/24/09 09:05 PM |
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Re: CrossFit
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Did Fran today for the 2nd time. Last time was 2 months into starting CrossFit and it was an embarrassing 12:45 of suck. Today was 3 months after that first attempt and I did it in 4:51. I'm fucking stoaked with that time!
Yeah I'm looking forward to the comp. We're also doing a small in-house comp the weekend before with some prizes and stuff, nothing crazy, so that will be a nice prep.
The comp is basically all the affiliates in Houston, 80 participants. Only the top 10 make it to the 2nd WOD. It's a $30 fee to participate, so there's a nice little prize for 1st-3rd place in the 4 different categories. Men's RXd and scaled and Women's RXd and scaled. Here is the link to the affiliate hosting the comp. http://www.crossfitchampions.com/archives/1937
| lunchbox |
| (Post Master Supreme) |
| 09/25/09 07:50 AM |
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Re: CrossFit
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tomorrow is my first fight gone bad. Got in to the gym today and looked at the WOD and thought it was a little light, now I know why. I'm pumped.
for you guys that have done this a while, did you/do you lose much weight? While I can see a difference in my chest, arms, shoulders, I don't see a difference on the scale. Still right around 180lbs. I have spent this week really working on my diet, so we will see what happens.
| NateD |
| (Post Master Supreme) |
| 09/25/09 08:18 AM |
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Re: CrossFit
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When I started I was out of shape and had gotten up to around 185, which is kinda chunky for my frame since I am 5'10". Now I'm back down to 165 and fairly jacked for my frame (which isn't really saying much, but I have never been a big dude.)
Initially I lost a lot of fat and gained muscle at the same time so there wasn't a lot of movement on the scale. I've gradually gotten leaner and leaner (because I was watching what I ate too) but now I am at the point where I am going to start making sacrifices if I want to get that six pack.
| lunchbox |
| (Post Master Supreme) |
| 09/26/09 09:32 AM |
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Re: CrossFit
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FGB today, 236*
*the row machine's strap broke just before I got to use it on my first round so I had to go back at the end and do one round of row to make up for missing my first turn.
| ElementBabe |
| (Post Master Supreme) |
| 09/26/09 09:40 AM |
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Re: CrossFit
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on the way to do the same one..
| Andrew Mitchell |
| (Member) |
| 09/27/09 07:52 AM |
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Re: CrossFit
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FGB IV - 331
| Silock |
| (Post Master Supreme) |
| 09/27/09 08:35 AM |
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Re: CrossFit
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I'm going to try and do a couple of these per week in the offseason. I've just got to talk to the local Crossfit gym and see if they have any reasonable plans. I'm already paying $20/mo for my other gym, and I don't want to give up the things it offers.
| NateD |
| (Post Master Supreme) |
| 09/28/09 07:40 AM |
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Re: CrossFit
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Quote:
I'm going to try and do a couple of these per week in the offseason. I've just got to talk to the local Crossfit gym and see if they have any reasonable plans. I'm already paying $20/mo for my other gym, and I don't want to give up the things it offers.
Cool dude. As a soccer player I think you could really benefit from this type of training. Most affiliates do have less expensive plans where you go less times per week so hopefully one of them will have something that fits for you. It'll definitely be worth it especially if you are not familiar with doing olympic lifts on your own.
Also you'll be able to learn how to do a muscle up
I was looking on the main site today and it looks like there is a certifcation in Atlanta in February. I think I am going to bite the bullet and do it, since I'd be able to work at any affiliate I want if I ever want to make some extra money.
| Silock |
| (Post Master Supreme) |
| 09/28/09 11:13 AM |
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Re: CrossFit
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Heh, I can DO a muscleup, just not 27 in a row!
| ElementBabe |
| (Post Master Supreme) |
| 09/28/09 08:14 PM |
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Re: CrossFit
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today's box wod...
deadlifts 5 sets / 3 reps. worked up to 200, dont know how many reps i could have done but well over 3. didn't want to do too much since that's still the most i've ever tried. 300 for 3 reps is probably where i should be right now.
WOD was 30 thrusters / 40 pullups / 50 double unders. did 67# thrusters and strict pullups, finished in 6:49
| ElementBabe |
| (Post Master Supreme) |
| 09/28/09 08:20 PM |
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Re: CrossFit
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Originally Posted By: Silock
I'm going to try and do a couple of these per week in the offseason. I've just got to talk to the local Crossfit gym and see if they have any reasonable plans. I'm already paying $20/mo for my other gym, and I don't want to give up the things it offers.
i'm already paying $100/mo for my regular gym membership, so i didn't have any sticker shock when i saw the crossfit rates. i had never gotten any training to do deadlifts, cleans, or any other olympic lifts. the regular gym would charge $60/hour for trainers and they probably wouldn't do most of those lifts. when you go into crossfit, for any strength training you have someone watching your form and spotting. fortunately, i've only received good advice so far although i am weary of their low requirements to become certified. they also help motivate you to push yourself in the workouts. i'm paying an intro rate which got me 3 foundations classes + 6 months unlimited for $550. Going everyday, that's $3 per session which average about 30 minutes. It's a bargain really
| NateD |
| (Post Master Supreme) |
| 09/29/09 11:30 AM |
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Re: CrossFit
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Well I guess I'll find out firsthand about people's criticisms of the certification process, since I just signed up for a Level I seminar in Atlanta for February. It's a fucking shitload of money, but I'll be able to be a trainer at my gym and at the very least work enough to where it will pay for my membership fees. Plus I've always wanted a side job and I think this is something I will be good at.
| Andrew Mitchell |
| (Member) |
| 09/29/09 11:39 AM |
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Nice! There is always differing stories of the certs. About 6 or 7 people at my gym went and they all had positive stuff to say, I don't know how much it helped their knowledge because I'm not sure how much they knew prior, but they all seem to be pretty good coaches now.. I'm going the first week in Nov. to a L1 in Dallas, and then my gym is hosting a kettle bell cert in Dec. that I'm going to attend.
Did you participate in Fight Gone Bad this weekend? Our gym raised about $6k which isn't bad for it being their first year to participate as an affiliate I think.
I realized yesterday how weak my core/abs are when we did a workout with squat cleans and sit ups, and it took me a good amount longer than someone I've been beating consistently, and it wasn't because of the squat cleans. I just get that awful muscle burn and it's almost impossible to breathe cause my stomach is so tight and sore during the damn sit ups that I need to stop...
| NateD |
| (Post Master Supreme) |
| 09/29/09 12:10 PM |
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Re: CrossFit
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Yeah I haven't heard anyone that's actually been to one say anything negative about it. But then again I guess if you're coughing up a thousand bucks to go then you're already drinking the koolaid.
I was busy this past weekend so no FGB, but my gym did participate. Not sure how much money we raised.
Quote:
I realized yesterday how weak my core/abs are when we did a workout with squat cleans and sit ups, and it took me a good amount longer than someone I've been beating consistently, and it wasn't because of the squat cleans.
You talking about the GHD situps/135lb squat cleans workout that was posted on Friday? It's a doozy for sure. I think GHD situps are tough for most people, but I have to say that my body is definitely getting adjusted to them because I didn't get very sore from them this time. I feel like my core is weak too, but it's getting better.
| Andrew Mitchell |
| (Member) |
| 09/30/09 11:46 AM |
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Re: CrossFit
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No I'm actually just talking about ab mat sit ups haha, the coach at our gym doesn't want people going crazy on the GHD until they're capable of doing so without giving themselves rhabdo, so he has it put away for a while I guess...
Yesterday we did "Angie" because our abs didn't get enough from the day before or anything!!
100 pull ups
100 push ups
100 sit ups
100 air squats
The abs again were the worst part of this, fuckin weak core! It took me 20:54 to finish, and I probably spent the majority of that on sit ups. Only had one callus rip too, on my pinkie which is sort of strange but I've ripped there a few times on my right hand, so I gotta figure out what I'm doing wrong there. I probably did 25-30/100 pull ups butterfly instead of regular kip. I just need to work on the rhythm of those, sometimes i nail it, other times I'm way off and i just flounder around on the pull up bar.
| NateD |
| (Post Master Supreme) |
| 09/30/09 12:12 PM |
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Re: CrossFit
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Yeah, the first time I did GHDs I overdid them and had difficulty standing for a solid week. It was pretty bad. You definitely have to work up to using it, especially since whenever they post a workout involving them it usually entails around 150.
I did Angie on Monday. This is one that's really easy to underestimate, my arms turned into putty on the pushup part. Situps were ok but not as fast as I would have liked. Took me 24 minutes and change though, so I guess slow by your standards
I did Helen this morning in 12:19 rx, beat my previous PR by 3 minutes. I was so close to getting sub 12 but my grip just couldn't handle the last round of pullups.
| ElementBabe |
| (Post Master Supreme) |
| 09/30/09 08:51 PM |
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Re: CrossFit
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how long did it take you guys to get good at overhead squats? gotta be the hardest movement for me right now. i have flexibility issues at the bottom of the squat, and have trouble keeping my elbows locked or preventing the bar from coming forward. i'm just doing the bar right now. feels like there are muscles in my mid-back that im working for the first time ever
| NateD |
| (Post Master Supreme) |
| 10/01/09 07:32 AM |
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Re: CrossFit
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I learned with a PVC pipe, might be a little easier for you than a bar. I think it's mostly just a matter of remembering to stay on your heels and stick your ass out. Also when you are locked out you want to be actively pulling on either side of the bar like you're trying to pull it apart, as well shrug your shoulders to the top (as in trying to get your traps to your ears). Doing them even a little incorrectly can do all sorts of weird things, for instance my fingers on my left hand always have the pins and needles if I do a lot of them. And be careful too, you can really hurt your rotator cuff.
They're definitely hard, but once you figure them out you've also pretty much figured out the snatch.
| lunchbox |
| (Post Master Supreme) |
| 10/02/09 01:17 PM |
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Re: CrossFit
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Originally Posted By: NateD Z24
Also when you are locked out you want to be actively pulling on either side of the bar like you're trying to pull it apart
I am still working on mine, but when I figured this out it really helped with keeping my arms locked and back straight
| ElementBabe |
| (Post Master Supreme) |
| 10/02/09 01:26 PM |
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Re: CrossFit
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^ same, that helps. it really is tiring on my traps which i thought were plenty strong. also i wasn't using a wide enough grip
today's WOD was Elizabeth, 21-15-9 of power cleans (135/95#) and ring dips. first time doing power cleans, i used the girl weight. did the clean sets unbroken, got 20/21 on the first set of dips, so close. finished in 7:29
| Andrew Mitchell |
| (Member) |
| 10/02/09 05:54 PM |
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Re: CrossFit
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Haha hardly slow by my standards, hell i'm just starting to break into decent times!
OHS is tough, and like NateD said, just be sure to keep your shoulders shrugged, I like to think, ear muffs or active shoulders. As far as staying on your heels and keeping your knees tracking behind your toes, best thing is to think of is a string pulling your hips back and down vs. just squatting. These are things that have helped me and some ques that i've seen work that my coach uses.
| NateD |
| (Post Master Supreme) |
| 10/05/09 07:10 AM |
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Re: CrossFit
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Speaking of tough exercises, anyone done the 30 muscle up workout yet? I've been waiting for that one to be posted ever since I learned how to do them. I was slow as shit but I finished, 23:57.
Pretty proud of that, since muscle ups are something that the vast majority of people can't do.
| Andrew Mitchell |
| (Member) |
| 10/05/09 10:03 AM |
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Re: CrossFit
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That's fucking awesome bro, the muscle up has been very elusive for me. Does it shred your shoulders pretty bad? I can do pull ups on the rings, and ring dips no problem, but I haven't been able to get the transition, I also haven't had rings to practice on since our affiliate has been having some issues with the city and had to move back to the 1st location until its cleared up, low ceilings = no muscle ups...
I'm confident that given some time to practice and learn the transition I could do them though.
Again, fuckin' awesome job!
| NateD |
| (Post Master Supreme) |
| 10/05/09 10:25 AM |
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Re: CrossFit
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Yeah, sounds like you just need to practice. Once I was pumping out ring dips I knew I was ready, just had to learn it. You just gotta make sure your false grip is good, cause when I was first learning I would start with a false grip and then lose it.
The transition part is definitely the toughest. I failed on a few reps this morning cause I didn't keep my arms tucked close to my body: if they're not right next to your waist then you're finished. The thing that really made it click for me was realizing that you're really just trying to go "through the window" rather than up. That, and a lot of jumping muscle ups. Jumping muscle ups will help you learn the transition of turning your hands around once you get above the rings. Once you can do those easily, it's really just a matter of time and practice.
edit: Nothing really feels shredded right now but I guess I'll find out later if I get sore
| NateD |
| (Post Master Supreme) |
| 10/09/09 08:11 AM |
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Re: CrossFit
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Anyone still out there? What workouts have you done this week?
This morning I doubled up on WODs since I am super anal about posting 5 workouts per week on the whiteboard and I am behind. I did
Thrusters 5x5 95, 95, 115, 135, 155
And then:
400 jump rope skips
50 box jumps
50 ghd situps
50 wall balls
1000m row
20:35. The rowing at the end was miserable.
| ElementBabe |
| (Post Master Supreme) |
| 10/09/09 08:22 AM |
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Re: CrossFit
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Originally Posted By: NateD Z24
Anyone still out there? What workouts have you done this week?
This morning I doubled up on WODs since I am super anal about posting 5 workouts per week on the whiteboard and I am behind. I did
Thrusters 5x5 95, 95, 115, 135, 155
And then:
400 jump rope skips
50 box jumps
50 ghd situps
50 wall balls
1000m row
20:35. The rowing at the end was miserable.
This morning I doubled up on WODs since I am super anal about posting 5 workouts per week on the whiteboard and I am behind. I did
Thrusters 5x5 95, 95, 115, 135, 155
And then:
400 jump rope skips
50 box jumps
50 ghd situps
50 wall balls
1000m row
20:35. The rowing at the end was miserable.
any tips on thrusters? i dont feel i can do anymore than i could shoulder press. the hip movement isn't giving me any help.
at the box, the WODs have been short lately. for the next 6 weeks they're doing a 5x5 strength program followed by a short met con. the box opened 3 months ago and I think they've found the members are lacking in strength. unlike some boxes, most of the members are not weight lifters that switched over to crossfit.
| NateD |
| (Post Master Supreme) |
| 10/09/09 08:32 AM |
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Re: CrossFit
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I think a big part of it is being at the point where you can comfortably hold a heavy barbell on your collar bone while keeping your elbows up. Keeping your elbows up (as in elbows and biceps parallel to the floor) is absolutely essential, because if they are at your side you are just wasting energy. At first it can be painful for your wrists but you will get used to it. That way you can do the front squat correctly and then explode up at the top and make sure your head is in front of your arms/shoulders. You can always work on the two components separately: front squats and push presses.
Good for your box for concentrating on strength work. I think I've adapted pretty well to Crossfit because I have a weightlifting background so a lot of my strength gains may have been easier than other people might find it.
| Andrew Mitchell |
| (Member) |
| 10/09/09 07:35 PM |
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Re: CrossFit
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I've been taking it easy these past few days in preparation for a CrossFit Competition tomorrow. I worked out mon, tues, wed. Then have taken the past 2 days off.
We just got info about the 1st WOD tomorrow. I'm in the first heat, and I'm not worried about the wod, just wanted to see it done once to get an idea of how long it should take, etc. fuck, well here's what I have in store for me tomorrow at 8am!
run 400m
15 thrusters (135)
row 500m
15 cleans (155)
jump rope 200 (no double unders)
15 cleans (155)
row 500
15 thrusters (135)
run 400m
for time...
The top 10 finishers from the 1st WOD, qualify for the 2nd WOD which is later in the day. There is also a team WOD taking place that sounded pretty fun. A few highlights are a buddy carry, 200 dead lifts split between 3 people, some sort of puzzle/problem solving situation. It all looks great!
Any thoughts on how pace for my WOD? Time it should take?
| ElementBabe |
| (Post Master Supreme) |
| 10/09/09 07:41 PM |
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Re: CrossFit
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11:20
| NateD |
| (Post Master Supreme) |
| 10/10/09 09:27 AM |
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Re: CrossFit
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Holy shit that WOD is nuts. I think it really is gonna depend on if those cleans are squat cleans or power cleans. The thrusters will be powerfully shitty after the first run. On something with that many heavy reps I would just focus on actually finishing.
Let us know how it goes, I'm really curious to see results!
| NateD |
| (Post Master Supreme) |
| 10/11/09 03:24 PM |
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Re: CrossFit
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I did my first Fran today!
On the very first rep I managed to hit myself on the nose with the bar. Next rep I started smelling blood.
I continued on anyway, and actually got the whole first 21 thrusters unbroken. 6:35 rx! I'm pretty happy with that for it being my first time.
| Andrew Mitchell |
| (Member) |
| 10/13/09 08:44 AM |
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Re: CrossFit
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Yeah the WOD was insane. There were some hard hitters there too. The cleans were power cleans and were the easy part of the WOD. The thrusters were awful, whoever decided on that wod was sent up from the depths of the deepest, darkest shittiest hell ever. It resulted in my 2nd DNF ever in a wod, the 1st one was the badger, a week or two after starting CrossFit. I had 6 thrusters left and they cut me off. They never mentioned anything about a cutoff time, so when the head judge came over to mine and I heard him say "he's got 1 min left" i nearly attacked the guy, I was pissed, I was able to bang out a few more thrusters but couldn't get all of them. I believe the fastest time for the first WOD was 15:40 or something, but that guy didn't even come close to winning the 2nd WOD, so it's good to balance and go fast the first wod, but not too fast that you have nothing left in the tank.
We also had the #5 female from the CrossFit games compete and of course she won, Lindsey Smith is an amazing athlete and competitor, it didn't even look like she was exerting herself all that much. Simply amazing.
I really need to work on being comfortable with uncomfortable, it's such a mental game, my body is capable of moving that weight, my mind just says no...
Our gym had 2 guys do the scaled version of that wod and the weight was 95# and 105# thrusters/cleans respectively. One of those guys qualified and made it to the 2nd WOD. He didn't know this until they called his name minutes before it started. So he had been drinking shiner blacks and eating bbq and having a good ol' time! He finished the 2nd WOD last. If you thought the 1st WOD was bad, this was a mean chipper and went something like this...
50m sprint to pick up your wall ball
30 wall balls
50m sprint to pick up your kb (53)
30 kb swings
50m sprint to pick up your disassembled barbell, and 50lbs of weight with clamps
assemble barbell and do 30 SDHP (95)
50m sprint to pick up dumbbells (35)
30 man makers
400m sandbag carry (45)
The weights/equipment were 25m away, so they competitors had to sprint to them, grab them then run back to the start point to execute the movements, it was insane...
There was also a team WOD, which was fuckin awesome to watch. Co-ed teams of 3 people. Our gym had 3 teams entered, and we ended up winning 1st and 2nd place. We also had an over 40 team that rocked it.
The Team must complete the following, in order, for time:
(Rules and Movement Standards Included In Event Description Below)
1. 400m run: Each Member runs separately. Once all finished, they can move on. For each Member, the run around the trail (2 laps) must begin and end on exactly the same spot – where the athletes’ judge is standing. The next Member to run can begin when the athlete before him/her taps them on the shoulder.
2. 30 Wall Ball Shots: Each Member completes 30 Wall Ball Shots. There will be a 20lb, 14lb and 12lb balls present. The Team Members determine who uses which ball. Members can be moving at the same time, but all Members must complete the 30 reps before the Team can move on.
For each rep to count, the athletes hip crease must go lower than the top of their knee at the bottom of the movement, and medball must hit the wall within the square target at the top of the movement.
Dropping of the medball is permitted.
3. 30 Burpees: Each Member completes 30 Burpees. Members can be moving at the same time, but all Members must complete 30 reps before the Team can move on. For each rep to count, the Member must complete the following: chest hits the ground at the bottom, and they clap overhead while in the air, with open hips at the top of the movement.
4. Problem: The Team must figure out how to untie all of their deadlift equipment as fast as possible, everyones equipment was tied up the same way, it was crazy.
5. 200 Deadlifts: The Team must share 200 repetitions of Deadlifts. All Members must participate. Team must rotate in same order throughout the 200 repetitions. Once a Member begins executing reps, the bar cannot rest on the ground; if it rests on the ground, the next Member must start their turn of reps. For each rep to count, the rep must begin from the ground (but not rest) and the hips must be fully open at the top of the movement (judge is looking for shoulder behind hip at top of the lift).
The set up – Each Team will have 1 45lb bar, 1 pair of 45lb bumpers, 1 pair of 35lb bumpers and 1 pair of 25lb bumpers. Upon completing step 4 above, the Team is to assemble the Deadlift bar by putting the 35lb bumpers on the bar.
Member 1 is to use the bar + 35’s during their reps.
Member 2 is to use the bar + 35’s and either the 25’s or 45’s during their reps.
Member 3 is to use the bar + 35’s and the set of bumpers not used by Member 2 during their reps.
The Members decide who will lift which weight and what order they will rotate, and they will rotate until all 200 reps have been completed.
6. Partner Carry: The entire Team must move together. One Team Member carries another Member approximately 50m (across the field). Any type carry is allowed but the carried Member cannot touch the ground; if they touch the ground, the carrier must stop before continuing. On the trip back, another Team Member must carry another Team Member.
Every Member of the Team must be involved in one of the carries (1 person can’t walk both) and at least one female must do one of the carries.
So that's what was up, it started at 7am and I left there around 4:30pm...it was a long fucking day!
Sick job on "Fran" that's a great time, especially since it's the first time you've done it! It's amazing how much it taxes the body.
We did "baby murph" yesterday
400m run
100 pull ups
200 sit ups
300 squats
400m run
27:54
I was hurting so bad from this weekend and from going out drinking saturday night with my friends from NY, yesterday felt horrible and was the first time I almost threw up...
| HotHB |
| (Post Master Supreme) |
| 10/13/09 03:41 PM |
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Re: CrossFit
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This shit looks really cool.
There are a few gyms around here I'm gonna look into.
From what I have seen $100-150 per month is about standard?
| ElementBabe |
| (Post Master Supreme) |
| 10/13/09 03:47 PM |
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Re: CrossFit
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Originally Posted By: HotHB
This shit looks really cool.
There are a few gyms around here I'm gonna look into.
From what I have seen $100-150 per month is about standard?
There are a few gyms around here I'm gonna look into.
From what I have seen $100-150 per month is about standard?
yes, and no that is not expensive
| NateD |
| (Post Master Supreme) |
| 10/13/09 05:56 PM |
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Re: CrossFit
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It IS really cool. Come drink the koolaid with us
Andrew that competition sounds insane. I can't decide if I'm going to do any more competitions because not only am I not that competitive, and for a week before the only one I ever did I was super nervous waiting for the WOD to be posted. I have no idea why I was so wound up about it, since it was just a fundraiser affiliate meet. There might be a Georgia CF games qualifier next year, and I don't know if I want to go yet.
How early did they cut you off? That workout would probably take me a half hour, minimum.
Quote:
I really need to work on being comfortable with uncomfortable, it's such a mental game, my body is capable of moving that weight, my mind just says no...
This is something I've been thinking about a lot lately myself. Up until recently my usual mode was to try to break things down in certain sets of reps, such as 3 sets of 7 for 21 total reps or something like that. The problem with that is that it's so damn hard to get back on the bar cause my brain is screaming at me to stop. I think it's something that comes with time, the ability to really dig deep when every fiber of your being is screaming at you to rest, as corny as that sounds. I think I'm getting a little better at it.
Anyway I did Elizabeth tonight, 21-15-9 135lb squat cleans/ring dips. Beat my previous PR by 40 seconds or so for 13:15 rx. I got real sloppy on the last few cleans. I'm pretty happy with that considering I haven't eaten much today and didn't feel nearly as strong as usual. But instead of resting and waiting until I could do 3 or 4 reps straight I ended up doing most one at a time. I tried to not really wait longer than 5-10 seconds between reps, and I think it helped me a little.
| HotHB |
| (Post Master Supreme) |
| 10/13/09 11:08 PM |
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Re: CrossFit
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so what are you guys paying per month?
| NateD |
| (Post Master Supreme) |
| 10/14/09 07:50 AM |
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Re: CrossFit
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$150 a month. Make sure you get an unlimited package, because you're going to want to go at least 5x per week so your body can adapt to this style of training.
| Andrew Mitchell |
| (Member) |
| 10/14/09 09:57 AM |
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Re: CrossFit
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Yeah I was getting pretty nervous before the comp too, then I found out I was in the 1st heat and wouldn't even have a chance to watch it once, I wasn't happy.
They cut me off at 20min. I had 6 thrusters left and the last 400m run, if you weren't on the run by 20 min they stopped you. Unfortunately they didn't tell us this before the WOD. I would have thought that if the fastest time was 15 something then the cutoff should be like 25. I dunno, I def. could have finished in time. I fucked up a few things,for instance, on my first thruster i dropped it from overhead and that's a 5 burpee penalty so I was in a bad place from the very start. Then I was doing the thrusters by 2's and taking what felt like 3 second breaks, but after seeing some vids it was more like 10 seconds.
In something unrelated, we were doing a no sugar challenge at our gym for a month and i did the weigh in/measurement and post challenge WOD. i dropped 1inch off my belly, 4 inches off my hips (lower stomach) my arms,legs stayed the same, I gained 4 lbs of what I would like to think is lean muscle and I cut 34 seconds off the WOD which was 12:18 before the challenge and 11:44 after.
No Sugar WOD
25 burpees
400m run
50 push ups
50 sit ups
50 air squats
400m run
25 burpees
After that I thought I'd stay for the 4:00pm class and do "Joshua".
21 OHS (95)
42 pull ups
15 OHS
30 pull ups
9 OHS
18 pull ups
15:15
I wasn't happy with my time at all, but I think it wasn't terrible for doing the sugar wod right before it. We have some serious fire breathers at our gym, the owner did it in 6:XX, and my friend did it in 5:59. Fucking cyborgs! It's kind of disappointing that he's such a machine cause he has no desire to compete in anything.
I pay $180 a month for 5 days a week, but he usually lets me do 2 a days a couple times a week. For anyone thinking they might try it, DO IT! It's fucking awesome and has really changed my life, as corny as it sounds, it's true. This shit is amazing.
| NateD |
| (Post Master Supreme) |
| 10/14/09 12:24 PM |
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Re: CrossFit
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Originally Posted By: Andrew Mitchell
I pay $180 a month for 5 days a week, but he usually lets me do 2 a days a couple times a week. For anyone thinking they might try it, DO IT! It's fucking awesome and has really changed my life, as corny as it sounds, it's true. This shit is amazing.
I have to say that it's changed my life too. As someone who was so bored by traditional fitness (cardio + weights) it was truly a breath of fresh air. Now being in the best shape of my life is fun and not a chore like most people consider it to be. This is definitely a new lifestyle for me, one that I can stick with for life. I'm pretty grateful for that.
| ElementBabe |
| (Post Master Supreme) |
| 10/14/09 01:21 PM |
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Re: CrossFit
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today's WOD is Helen (3 rounds of: run 400m, 21 kb swings, 12 pullups). best time on the board right now is 9:45, by a guy who won the 20-24 age group in a sprint triathlon last week. im scared..
| NateD |
| (Post Master Supreme) |
| 10/14/09 01:40 PM |
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Re: CrossFit
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Is it your first time? Helen is a benchmark WOD and can be a doozie if you really push yourself. I did it about a month or so ago and got it in about 12 minutes, down from 15 minutes when I first did it non rx.
Biggest tip is to just do all the kettlebell swings at once if you can. My shitty running really held me back from getting a good time on it. My last 400m run took me 2.5 minutes which really hurt my score big time.
| ElementBabe |
| (Post Master Supreme) |
| 10/14/09 01:58 PM |
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Re: CrossFit
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i don't think i'll need to take breaks on the KB swings. the problem will be the 2nd and 3rd 400m, and also being able to do 12 pullups when tired (my max 1 set strict is 19)
my best 400m is about 1:00, but i was DONE after running that, like barely able to walk and about to pass out.
i did a WOD that was like a mini-Helen; 3 rounds of run 400m, 15 wall-balls. i think i got 7:40 on that one. the guy who did 9:45 on Helen got 5:48. my goal was to just do 1:30 on each 400m. wasn't able to hold that pace on the final 400m. maybe with all the kb swings and pullups I'll get more recovery for the runs
what i'd like to get:
400m's: 1:30 each
kb swings: 1:00 each
pullups: 0:30 each
x3
sub-total: 9:00
add lost time between exercises: 9:30
| NateD |
| (Post Master Supreme) |
| 10/14/09 02:27 PM |
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Re: CrossFit
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Are you still doing strict pullups on all these WODs?! If so, you're a monster.
Kip, man, kip.9 minutes is pretty ambitious. Let us know how it goes. Maybe one day I will be as fast as you and Andrew Mitchell
| ElementBabe |
| (Post Master Supreme) |
| 10/14/09 02:32 PM |
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Re: CrossFit
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yes, i dont know how to kip
i havent run the 400m route at the box yet. its in an industrial area. i really hate it. uneven concrete, i think there may even be a few stairs involved
| NateD |
| (Post Master Supreme) |
| 10/14/09 03:17 PM |
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Re: CrossFit
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Kipping is easy. Just swing on the bar, hips forward, legs back. Sounds like you'll be screaming through workouts once you get it down. It's a skill definitely worth learning.
There's no way I'd make it through any workout without it.
| ElementBabe |
| (Post Master Supreme) |
| 10/14/09 06:05 PM |
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Re: CrossFit
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by the time i got there, the best time on the board was 8:17. there was no way i was gonna do that!
10:56
- way too slow on last 400m (this was mostly mental i think)
- too much rest on last set of pullups
one of the trainers is in the marines, i figured if i just kept pace with him i'd be fine. that worked on the run, but by the time i picked up the KB he had done ~10, and when I was getting on the pullups he was out the door! he finished in 8:47
| Andrew Mitchell |
| (Member) |
| 10/15/09 06:30 AM |
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Re: CrossFit
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That's a great time, especially without doing kipping pull ups, they make things much faster. That's awesome you can do all the wods without kipping though, that just means you'll be that much stronger/faster when you nail the form.
Watch some videos of people kipping, that's what really helped me get it down and has helped me doing butterfly pull ups too. You can just go to youtube and search for kipping pull ups/butterfly etc. or you can go to Crossfit.com and go to their exercise FAQ I believe there are some good instructional vids on there.
| ElementBabe |
| (Post Master Supreme) |
| 10/15/09 10:55 AM |
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Re: CrossFit
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yeah i've seen the kipping. it doesn't even look like pullups. crossfit talks about everything having real world value, kipping seems to be the exception
today's WOD, 5x3 heavy squats, half cindy. gonna go for 12 rounds
| NateD |
| (Post Master Supreme) |
| 10/15/09 11:03 AM |
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Re: CrossFit
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I'll have to disagree with that statement. In a real world situation, if you had to pull yourself up over something, would you make sure you started from a deadhang and pull yourself up slowly, perhaps with your legs crossed? Not exactly. Plus you can do workouts faster with them, which keeps the intensity up and the time down.
Deadhangs are definitely better for building strength (and I do wish Crossfit incorporated them more often), but the kipping pullup does seem to have more real world applicability. Just my two cents.
| ElementBabe |
| (Post Master Supreme) |
| 10/15/09 06:30 PM |
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Re: CrossFit
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ended up w/ 11 rounds + pullups on the Half Cindy. the pullups were strict, i was on the 7th or 8th round at 5:00 and then my pullups started to fail. with kipping i'll probably be able to hit around 25 rounds on a full Cindy
| HotHB |
| (Post Master Supreme) |
| 10/16/09 10:46 AM |
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Re: CrossFit
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150 per month...god that seems like so much.
there is an intro course here that they require you to take before you sign up for the WOD's...
should I do it...?
I have a hard time justifying such an expensise gym that you can only go to at set times, when they have the WOD.
| NateD |
| (Post Master Supreme) |
| 10/16/09 11:11 AM |
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Re: CrossFit
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It does seem like a lot until you get in there and realize how truly valuable it is. This ain't a globo gym: you don't go in there with headphones, do a workout and go home with saying a word to anyone. It's a social climate, you're with a group of like-minded people who encourage you, and you get personal attention from the coaches. It's a great community, and the collective enthusiasm will really help you keep going back. I was addicted after just a few times.
Go for it and try out the foundations class. It will probably be a good intro course into what CrossFit is all about, plus you'll probably get some good personal coaching on your form on very exercises and lifts. And even if you don't like it (which I think you will, based on that other thread you started) then maybe at least you'll come away with some new ideas to start thinking about fitness differently.
| HotHB |
| (Post Master Supreme) |
| 10/16/09 11:36 AM |
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Re: CrossFit
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I think thats what I will do. They are doing an evening intro course starting in 2 weeks - its a 4 week program 3 times per week to get you used to the programs or whatever.
Not commitment other than the intro fee, which is 200 bucks I think.
I like the idea of not hating everyone else in the gym cause they walk around with a chip on their shoulder - and their arms like 6 inches out from their body.
| NateD |
| (Post Master Supreme) |
| 10/16/09 11:50 AM |
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Re: CrossFit
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Cool man. Let us know how it goes. If you end up getting into it, you'll probably be pretty loyal to your gym. I don't think I could ever go anywhere else now. It's definitely a comfort thing to be around people you know in a place you're familiar with. And as far as people having chips on their shoulder, it's almost unheard of. I think a big part of that is the humility that gets bestowed on you for every workout. Often times I go in thinking something won't be that bad and by the time I'm done I'm laying on the floor gasping for breath.
CrossFit: way harder than it looks.
And just look at the progression of people in this thread: Andrew Mitchell started it just a few months ago and now he's a monster. I've made tons of progress since then, and so has antness. I usually get a new PR around once a week. You will see results really fast if you go enough per week (they recommend 3 on 1 off, it really works.) It's fucking amazing how well this shit works.
| ElementBabe |
| (Post Master Supreme) |
| 10/16/09 06:44 PM |
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Re: CrossFit
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what a humbling workout. 30 each of sumo deadlift high pulls, thrusters, hang power cleans, pullups, pushups, knees to elbows, 24" box jumps, walking lunges, squats, burpees. the Rx weight was 77# but the trainers scaled it down to 57#, i was going to object, but it was a good thing i didnt. my grip was completely shot after the lifting. finished in 20:29 (again strict pullups). best time was 15:07 Rx
| Andrew Mitchell |
| (Member) |
| 10/17/09 08:07 AM |
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Re: CrossFit
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That's a fucker of a chipper right there, damn!! I heard the main site workout on Thursday was brutal. I usually take Thursdays off so i didn't do it. I think it was 15 hanging squat cleans (135#) and 30 push ups for 5 rounds. Everyone that did it at my gym said they felt like they got into a bar fight the next day. Anyone here do it?
We had a chipper yesterday also.
400m run
60 box jumps (20")
60 push ups
60 kb swings (35#)
60 pull ups
60 double unders or 500 singles
60 sit ups
400m run
It was fun, but pretty rough! I did it in 23:18. Fastest time was 17 something, longest time was like 40 minutes. ouch. Afterward one of my friends had his wife pick up some beers on her way to the gym and we hung out and watched the next 2 classes and drank some beers outside with a bunch of people, anyone ever do that at their globo gym? Yeah, didn't think so...
| NateD |
| (Post Master Supreme) |
| 10/18/09 09:20 AM |
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Re: CrossFit
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I did Thursday's workout, not with prescribed weight though. A guy in my gym who usually has similar times as me posted a half hour for it, so I scaled it down since I already did Fran and Elizabeth that week. I did it with 95lbs instead of 135. It wasn't TOO bad, definitely a lung workout since the hang squat cleans are pretty easy with that weight. I got burned out on the pushups by the end. Took me 16 minutes and change.
Watching subsequent classes is always fun, especially when it's a really hard workout. It's nice to see people suffering what you just suffered through, lol.
| Andrew Mitchell |
| (Member) |
| 10/19/09 06:01 PM |
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Re: CrossFit
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"Savannah" (named after a guy at our gym's baby girl that was born today)
10 thrusters (135)
20 k2e
10 squat cleans (135)
20 sit ups
3 rounds
19:12
fuck this sucked bad. heavy thrusters again, kicking my ass! Although I did eat a lot of shit this weekend and drank copious amounts of beer, so i'll be sticking to that excuse.
First day with my new vibram five fingers, they felt great throughout the WOD, felt very stable and comfy, the warm up 400m run was fine except on the gravel. I have a slight over-pronation and i tend to heel strike a bit on my runs so i'm hoping these help correct these issues and strengthen my calves/ankles/proprioceptors etc.
| NateD |
| (Post Master Supreme) |
| 10/20/09 01:59 PM |
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Re: CrossFit
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Cool, I saw someone wearing those the other day and wondered about them. I need some new gym shoes, are these versatile for lifting and such too or just running?
Did Tabata Something Else again today. 384 reps rx total, up from 363 last time and 307 my very first time. Gonna get 400 soon.
| Andrew Mitchell |
| (Member) |
| 10/20/09 06:33 PM |
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Re: CrossFit
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Sick job on the tabata! Do you excel at the sit ups and squats? or pull ups? push ups?
They're awesome for lifting, kind of like converse all stars, no padding, no heel lift or anything, they're great. No pain from running in them yet, only have run 800m total between yesterday and today though, so i can't really comment on that yet. Did tabata something else today also, but paced myself for 10 reps each sequence/round thinking it was your lowest score... I ended up with 299, i could have done 5-10 more on squats each time easily, fuck!
Good thing today was i got 3 bar muscle ups in a row no problem before the WOD just practicing, then a few more broken up relatively easily.
w00t!
| NateD |
| (Post Master Supreme) |
| 10/20/09 09:24 PM |
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Re: CrossFit
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I haven't figured bar muscle ups yet. I am jealousy.
I did okay on each of them on tabata. I got 80 pullups (pretty happy with that one), 100 situps, 87 pushups, 117 squats. Each was a marginal improvement except for pushups. I always get burned out on them at the end, it definitely could use the most improvement. I almost did the squats nonstop since it was the last exercise and I wanted a good score.
| Andrew Mitchell |
| (Member) |
| 10/21/09 08:14 AM |
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Re: CrossFit
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I can't do them on the rings yet, so no big deal..
I'm going continue working on them, doing a couple every time I go workout, before or after the WOD. I'll work my way up to 30 MU's. It's probably a completely different movement than rings. So when I do get the chance to do rings I'll probably fail miserably.
We've started working on the snatch progression in our warm ups and are going to start incorporating snatches into our WODs in a few weeks once everyone has them down comfortably. I'm a fan of the snatch.
| Andrew Mitchell |
| (Member) |
| 10/21/09 08:19 AM |
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Re: CrossFit
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For those that read this and aren't doing CrossFit, or have tried it and didn't like it, or are afraid to try it, or any other iteration of something similar... I ask you, Why? What don't you like? What scares you?
| mrnismo |
| (Post Master) |
| 10/21/09 09:26 AM |
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Re: CrossFit
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Originally Posted By: Andrew Mitchell
For those that read this and aren't doing CrossFit, or have tried it and didn't like it, or are afraid to try it, or any other iteration of something similar... I ask you, Why? What don't you like? What scares you?
I read this all the time and I really do want to try Crossfit bad someday. Right now and until spring I am focusing on adding size and strength. When spring comes I really want to try it but am afraid it will cost me size.
What do you guys think? Have any of you leaned out doing Crossfit while not losing much/any muscle? I really, really like the concept and enjoy reading about you guys' accomplishments :-)
| NateD |
| (Post Master Supreme) |
| 10/21/09 12:09 PM |
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Re: CrossFit
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I can't speak for everyone, but I leaned out and gained muscle at the same time. You'll be doing so much olympic lifting that may you may even gain some more. For instance my chest has filled out way more than when I did bench all the time, which is ironic since we seldom do it. You will definitely be more balanced, because there's no neglecting of bodyparts.
There are also fairly frequent heavy days where you're doing low reps, like 3-3-3-3-3, etc. And your strength will really come in handy on the heavy metcons ("DT" is a good example, it's 5 rounds of 12 deadlifts, 8 hang power cleans, and 6 push jerks, all with 155lbs and it's absolutely miserable.)
So, that's all to say that you won't need to worry about your size. You may even get bigger.
| HotHB |
| (Post Master Supreme) |
| 10/22/09 11:48 AM |
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Re: CrossFit
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Originally Posted By: Andrew Mitchell
For those that read this and aren't doing CrossFit, or have tried it and didn't like it, or are afraid to try it, or any other iteration of something similar... I ask you, Why? What don't you like? What scares you?
I like the idea,m and am like 90% convinced I will do it.
Big things:
Price...150 per month is out of control IMO.
Set workout times...my schedule varies enough that committing to 1 of 5 times per day there is a session may fuck me over.
Accessibility...on the weekends i go to the gym and do light cardio just to get the blood flowing...the crossfit gym i went to is just a warehouse and does not seem like people workout outside of the sessions...which is kinda lame.
| NateD |
| (Post Master Supreme) |
| 10/22/09 01:08 PM |
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Re: CrossFit
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Quote:
Price...150 per month is out of control IMO.
As I said near the beginning of the thread, you really have to think of it like personal training and coaching. It's expensive, but worth every penny.
Quote:
Set workout times...my schedule varies enough that committing to 1 of 5 times per day there is a session may fuck me over.
Fair enough. Most gyms are pretty flexible with scheduling though. You will find a way to make time if you fall in love with it like some of the others in this thread have.
Quote:
Accessibility...on the weekends i go to the gym and do light cardio just to get the blood flowing...the crossfit gym i went to is just a warehouse and does not seem like people workout outside of the sessions...which is kinda lame.
No need, just do a Crossfit workout instead because there will be no more need for cardio. I personally see it as a waste of time. The whole point of it is so you don't have to slog it out on the treadmill or elliptical for x amount of time. If you prefer it then go for it, but I personally was always bored senseless by any type of cardio. I've come to really enjoy the weekend workouts, it keeps me from sleeping in too much and I feel great for the rest of the day.
As for your gym not wanting people to do their own thing, you need to remember it is not a globo gym. For the sake of organization, most gym owners prefer that people are all doing the same thing, otherwise it just becomes pure chaos. Since most affiliates are small, space and equipment is definitely an issue. You just have to think about it differently; it's not the type of place where you go in with headphones and do your own thing. This will probably be completely different from anything you've done in the past.
| NateD |
| (Post Master Supreme) |
| 10/23/09 09:21 AM |
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Re: CrossFit
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Woke up feeling kinda shitty this morning, I think my glands are a little swollen. Decided to go knock out the WOD anyway since I had packed all my shit the night before. Today's WOD was "Tommy V" and it was killer.
115 pound Thruster, 21 reps
15 ft Rope Climb, 12 ascents
115 pound Thruster, 15 reps
15 ft Rope Climb, 9 ascents
115 pound Thruster, 9 reps
15 ft Rope Climb, 6 ascents
Thrusters weren't so bad, rope climbs took awhile. I am the only one today in my gym that has done this workout so far cause everyone is scared of the rope climbs. A military guy showed me awhile back how to do them (push out on the rope with the outside of your right foot and hook your left foot underneath the rope so you can stand on it) and ever since they haven't been too much of a problem. So I am pretty proud of myself for doing this one rx, 31:09. It was a pretty long slog, I had to rest for about 30 seconds after each ascent. I probably could have gone a little faster but it's just so damn hard to get back on the rope after you come down.
So, kinda slow but at least I finished it.
| Andrew Mitchell |
| (Member) |
| 10/23/09 10:43 PM |
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Re: CrossFit
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Damn. I'm glad we don't have a climbing rope set up yet. That looks like a gnarly workout! Good job man!
In all seriousness, I look forward to getting the climbing rope up and doing some of those in wods.
I got my ass handed to me by double unders today.
30 wall balls
30 box jumps
30 double unders
3 rounds
I got in under 15 minutes. barely. I was so f'n pissed, normally i'm pretty consistent with DU's, but today they just beat me up, mentally and physically!!
This was also my 5th day in a row working out, but that's because i'm going out of town for a wedding this weekend and wouldn't make it to the gym. Ok, no more excuses. I sucked today.
| NateD |
| (Post Master Supreme) |
| 10/24/09 05:13 PM |
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Re: CrossFit
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Sometimes you just have a bad day, happens with regular workouts and sometimes with Crossfit too since it's so mental. Even so, that workout looks like no joke. I get destroyed by anything involving a lot of wall balls.
I am more sore today than I have been in quite awhile, my entire lower body is wrecked. Needless to say I skipped max effort deadlifts today.
| lunchbox |
| (Post Master Supreme) |
| 10/28/09 06:16 PM |
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Re: CrossFit
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haven't checked in in a while but just wanted to say whats up and I am still doing the workouts. Get into the gym 5 times a week. Definitely stronger, but still got to work on losing about 10 lbs. I got my kip pretty well straitened out on the bar and am working on getting it on the rings to get the muscle-up. Did the hero workout on tuesday (subbed ring pu and dips for the muscle up) and it kicked my ass.
| ElementBabe |
| (Post Master Supreme) |
| 10/30/09 04:09 AM |
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Re: CrossFit
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about to do Linda for the first time...
10-9-8-7-6-5-4-3-2-1 of..
1.5x BW deadlift
1x BW bench press
0.75x BW squat clean
i plan to scale the deadlifts to 1.25x BW, the bench press will be easy, never done squat cleans but it would be ok with power cleans so I'll see what happens..
| ElementBabe |
| (Post Master Supreme) |
| 10/30/09 07:16 AM |
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Re: CrossFit
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ok that sucked.
Rx weight would be..
DL: 215
BP: 143
SC: 107
DL: 187(10)-177(9,8)-155(7,6)-138(5-1)
BP: 143(Rx)
SC: 89 (also first time doing SC)
27:08
could proably have toughed it out on the DLs and not dropped the weight but my ass was on fire
| ElementBabe |
| (Post Master Supreme) |
| 10/31/09 09:15 AM |
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Re: CrossFit
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Is CrossFit building an army?
| lunchbox |
| (Post Master Supreme) |
| 11/01/09 08:13 PM |
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Re: CrossFit
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I had the weirdest thing happen on Friday, was doing the wod:
1/4 mile run
10 pull ups
15 burpees
5 rounds
and around round 3 I got crazy light headed and started sweating like mad. I went from a mild sweet and breathing hard but still in control to soaking wet and about to pass out in seconds. I struggled through round 4 but when I went to do my last set of 3 burpees I practically collapsed. needless to say I threw in the towel at that point, but I was really freaked out. I took saturday off and am a little anxious for monday. Nothing like that has ever happened to me and I have done some pretty tough workouts.
| Andrew Mitchell |
| (Member) |
| 11/03/09 11:47 AM |
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Re: CrossFit
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haha why do you ask? All the tactical/SPEAR related videos with Tony Blauer?
I'm heading to my L1 cert this weekend in Dallas, hopefully I'll be feeling better by then, I've had a sore throat and cough since Sunday and it's sidelined me from working out at all, fucking sucks!
| NateD |
| (Post Master Supreme) |
| 11/03/09 01:15 PM |
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Re: CrossFit
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I've been sidelined myself since Thursday. I dealt with a move over the weekend and it was probably the worst thing ever. I'm hoping to get back in the gym this afternoon, but fuck if I go a couple days without going I get so lazy. I might drag myself there, half ass it and maybe start feeling better about it again.
lunchbox, maybe you pushed yourself a little too hard? How you feeling now?
Linda is fucking terrible. The bench gave me no problems, it was really the deadlift that gave me the most trouble. It didn't help that we had done max effort deadlifts a couple days before and my back was still stiff as a board. It took me almost an hour to do it, I am such a puss
| ElementBabe |
| (Post Master Supreme) |
| 11/04/09 07:25 AM |
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Re: CrossFit
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just did Tabata Something Else. ive done it twice before (both in the same week) about 3 months ago before I was a xfit member.
44 pullups, 95 pushups, 101 situps, 136 squats = 376. cant remember what I got before, it was around 330 or 340. i went up the most in the situps because I anchored this time. everything else was a small improvement of a few reps. (40 to 44, 90 to 95, 130 to 136 or around that). still cant recover from the pullups fast enough. whats the best strategy for that? like a % of max 1 set reps to try and do per round
| NateD |
| (Post Master Supreme) |
| 11/06/09 10:19 AM |
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Re: CrossFit
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That's a really good score considering you don't kip, you'd be well into the 400s otherwise. For pullups I tried to get at least 10 for each round, and the most I could at the start while I was fresh.
Andrew, you un-sick yet? I am looking forward to reading your impressions about the cert since I have mine in a few months.
| ElementBabe |
| (Post Master Supreme) |
| 11/06/09 10:50 AM |
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Re: CrossFit
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just checked the site, about a month ago we did 3 sets strict dead hang PUs (3 mins between sets). i got 17, 10, 11. another guy got 10, 10, 10. on the tabata, with kipping he got 73 and for me no kipping i got 44. so i guess there is a huge improvement to be had there.
| Andrew Mitchell |
| (Member) |
| 11/09/09 06:12 PM |
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Re: CrossFit
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Yup, i'm un-sick now and loved the cert. I went in with a pretty good understanding of the movements and the foundations, and came out with a clearer more defined understanding. It was great to focus on how the fundamental 9 movements, squat, front squat, overhead squat. Press, push press, push jerk, deadlift, sumo DL and medicine ball clean all broke down into a progression. We also did some tabatas. It's amazing how a pvc pipe can work your body and muscles after 8 hours of working with it. We finished the first day with some time with "fran"! This all sucked pretty bad especially after a week with the swine flu...
Second day we focused on the more difficult from the first day, the push jerk and the med ball clean for a bit before starting into new stuff. We learned how to teach GHD sit ups, back extension, hip extension and the back/hip extension, as well as double unders, kipping pull ups, butterfly pull ups, muscle ups and rowing. We also had a team WOD that pulled together some of the elements from the first day to break up the classroom/lecture time.
Overall it was very helpful, and I know some people bitch about how they don't learn much, either they don't pay attention or already have a strong foundation in o-lifting. Even if that is the case, they do some lecturing on nutrition and programming workouts as well.
That's a quick run through, I've got dinner waiting... if you have specific questions feel free to ask guys/gals.
| ElementBabe |
| (Post Master Supreme) |
| 11/11/09 09:52 PM |
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Re: CrossFit
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first time doing fran today -- scaled weight of 77#, pullups strict dead hang (still no kip) 6:28
| Andrew Mitchell |
| (Member) |
| 11/12/09 09:59 AM |
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Re: CrossFit
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Antness i'm sure you could have used 95#, seeing the other weights you're using I think you short changed yourself in scaling it. Still a great job, and still probably kicked your ass, but first and foremost is safety obviously, but 2nd you want to do the WODs RXd, even if it takes a bit longer, if you can do the weight, i'd say split 50/50 for when you scale and when you suck it up and do the RXd even if it takes forever. A good example was me yesterday... I could have used the bands for the HSPU and finished in 15 min or something but i'd rather do RX and not worry about having the fastest time...
Did J.T. yesterday.
21-15-9
handstand push ups
ring dips
push ups
Took me 30:26 RX'd, yeah it was a fucking pain storm! Although, last time I tried HSPU, I couldn't even do one, so being able to complete the WOD RXd was awesome, even if it took me forever.
| lunchbox |
| (Post Master Supreme) |
| 11/12/09 03:48 PM |
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Re: CrossFit
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I was able to do my first 3 HSPU this week. Pretty stoked. Now to get that damn Muscle up.
You guys ever do a drill where you lower the rings to about a foot off the ground then do kind of like an ab-roller move with them from your knees? We do those about once a week for warm-up and holy shit I thought I hated the GHD machine. Brutal!
| ElementBabe |
| (Post Master Supreme) |
| 11/12/09 04:00 PM |
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Re: CrossFit
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andrew, how many days off do you take per week?
ive done 1 WOD so far w/ HSPU, there were 3 rounds of 10, i almost failed on the last rep. id guess i can probably do at least a set of 15. my max shoulder press is around 105% BW
| Andrew Mitchell |
| (Member) |
| 11/14/09 10:56 AM |
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Re: CrossFit
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I usually try for 3 on 1 off..
Yesterday was my rest day but I went up to the gym with my gf to hang out since it was so nice outside, that was a fucking mistake. I got roped into doing "Eva", it was my first experience with this particular benchmark and it sucked.
800m run
30 kettlebell swings (70#)
30 pull ups
5 rounds
yeah, that's 2.5 miles, 150 kb swings and 150 pull ups total. The cut off was 50 minutes, I did it in 48:31.
| ElementBabe |
| (Post Master Supreme) |
| 11/14/09 05:37 PM |
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Re: CrossFit
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thats a brutal one. when i did helen its a weird feeling to run after doing pullups, it takes the arms out of it
| NateD |
| (Post Master Supreme) |
| 11/18/09 07:38 AM |
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Re: CrossFit
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Andrew, good stuff about the cert, I was looking forward to your writeup. It makes me kinda nervous for mine. Are you going to do any training at local affiliates?
It's been tough lately to maintain my 3 on 1 off routine. I was just starting to get back into it and I did Angie a couple nights ago. I guess I didn't stretch enough because my shoulder has been hurting pretty bad for a couple days (which I made a related post about.) So now I am sidelined again at a time when I really want to be at the gym, they posted Fran yesterday and Elizabeth today.
I heart the benchmark workouts and it sucks to miss them. I hope I can heal soon so I can get back into it, it's driving me crazy.
| Andrew Mitchell |
| (Member) |
| 11/22/09 10:29 PM |
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Re: CrossFit
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Hows the back/shoulder doing? Have you continued with the WODs just scaled for your injury? That's honestly the best and fastest way to get better...
I went for a 5k run for active rest today in memorial park for those that know Houston. I used my vibram five fingers, felt awesome during the run, now I've got blisters on my toes and my calves are killing me haha. I thought my feet were broken into them enough...the blisters are on the bottom of my 1st, 4th and 5th toes fuck they're painful!
| ElementBabe |
| (Post Master Supreme) |
| 11/23/09 04:38 AM |
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Re: CrossFit
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It's a little deceiving because CrossFit is international, but you get the idea
| ElementBabe |
| (Post Master Supreme) |
| 11/26/09 12:21 PM |
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Re: CrossFit
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anyone else a member at beyondthewhiteboard.com? if not, i highly recommend it. it's only $3 a month and really is worth it.
| ElementBabe |
| (Post Master Supreme) |
| 11/27/09 04:27 AM |
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Re: CrossFit
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can you kip on chest to bar pullups?
| NateD |
| (Post Master Supreme) |
| 11/27/09 09:20 AM |
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Re: CrossFit
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Originally Posted By: Andrew Mitchell
Hows the back/shoulder doing? Have you continued with the WODs just scaled for your injury? That's honestly the best and fastest way to get better...
I have in the past but I took it easy last week. I'm fine now, I've been back a few times this week.
For yesterday's thanksgiving day WOD we did the deck of cards workout. Team of five, one exercise for each suit (hearts = squats, clubs = burpees, spade = pushups, diamonds = pullups). Jacks were 11, queens 12, kings 13, aces 14. For the jokers one person had to run a 200m sprint while everyone else did a plank. Pretty fun workout, my team won.
antness I have been on whiteboard for a long time. It's a great site, and it's been absolutely invaluable. I have been really anal about making sure I have 5 posts per week to keep that graph nice and straight
and yes you can kip on CTB pullups.
| Andrew Mitchell |
| (Member) |
| 11/29/09 06:56 PM |
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Re: CrossFit
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Got the butterfly kip back finally, fucking hate that I go through phases where I have it and then lose it... I think it helped that i was coaching some people at the gym recently on how it works in theory...practice is different.
Today was
5 HSPU
10 pull ups
20 squats
7 rounds
12:12
I was gassed, and this was a slow time. The owner did it in 4:30...he's a monster with a 2:40 something Fran, significantly more than body weight OHS and a 2009 games competitor...I'm working on all those things, already my HSPU are better than they were when we did "JT" a few weeks ago. I also had a slight injury to my back, my hips were inadequate (uneven) and it was causing some problems, I went to a myofascial release guy yesterday and that was great, won't necessarily feel the full results for up to 72 hours though. I'm planning on going for some airrosti treatments this week if it continues to bother me.
| ElementBabe |
| (Post Master Supreme) |
| 11/29/09 07:38 PM |
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Re: CrossFit
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that looks like our workout for tomorrow
21-15-9 of HSPU, 45# squat jumps, chest to bar pullups
saturday's workout was pretty sweet..6 rounds of 5 power cleans, 10 front squats, 15 deadlifts.
i'm really liking this heavy weight programming
| NateD |
| (Post Master Supreme) |
| 11/30/09 12:54 PM |
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Re: CrossFit
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Yeah, I love the heavy weight programming myself. They posted Linda last week and I hate that I missed it. I'm moving into a house soon and I'm looking forward to getting my own bumper plates so I can do olympic lifts on my own on a regular basis. I think there's something inherently satisfying about doing a lot of heavy cleans.
| NateD |
| (Post Master Supreme) |
| 12/03/09 09:39 AM |
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Re: CrossFit
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I'm sore as a bitch. I showed up to the gym the other night and someone had just started doing "Linda". For some reason or another, I ended up working in with him without really warming up. Bad idea. My deadlift form is terrible and I was rounding like a motherfucker. I was so shot that at the end I couldn't even pull 115 without rounding, lol. Coming from a week off + no warmup + going for PR on Linda = Not A Good Thing. Classic idiot gym mistake.
I won't do that again. I was all fired up when I started and definitely bit off more than I could chew. My lower back has been so stiff the past couple days that I actually slept on a heating pad last night. Today's workout is 3 rounds of 21 155lb power cleans and 800m runs. Needless to say I'll be scaling way down, which kinda kills me since I love heavy power cleans.
| Andrew Mitchell |
| (Member) |
| 12/04/09 05:25 PM |
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Re: CrossFit
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Whats up with everyone's WODs? Still keeping up? I've fallen behind on updating my blog and my workouts, but i'm still going strong. Started airrosti treatment the other day, shit is awesome, and painful.
Got my kettlebell cert tomorrow here in Houston, my gym is hosting it, so it's gonna be a good time with about 5 others from the gym attending.
| NateD |
| (Post Master Supreme) |
| 12/07/09 12:19 PM |
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Re: CrossFit
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I have no idea what you do at a kettlebell training. Isn't it pretty straightforward?
I've been keeping up, but barely. I'm down to like 3-4x a week just with all the craziness of moving/house renovation going on. Sucks when real life gets in the way of working out. But I keep telling myself that it's ok to have to take time off every now and again, and that I won't really lose any progress and that I'll really be able to jump back into it with full force in the next few weeks.
| Andrew Mitchell |
| (Member) |
| 12/08/09 02:38 PM |
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Re: CrossFit
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I learned various different Kettlebell exercises, and how to teach them and implement them into CrossFit WODs. Along with some joint mobility stuff...
Here is a quick rundown...
Russian swing
power swing
American swing
swing release
1 arm swing
1 arm 1/2 rotation switch
h2h switch
dead clean
swing clean
double swing clean
Turkish get up
arm bar stretch
military press
push press
thrusters
and the snatch...
My hands were killing me by the end of the weekend, it was awesome, Jeff Martone was the instructor and he really knows his stuff and then some, he did a turkish get up with a 135lb girl that was in the class. I'm sure if you search for videos on youtube or go to his website tacticalathlete.com you'll see some of it.
| ElementBabe |
| (Post Master Supreme) |
| 12/09/09 02:05 AM |
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Re: CrossFit
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Would hit. Think those are 45's?
| NateD |
| (Post Master Supreme) |
| 12/09/09 07:29 AM |
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Re: CrossFit
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Lol. Nah, those are bumper plates. Probably a 25 at the heaviest, maybe 15s. Still impressive for OHS.
I think maybe we need to make a "girls of Crossfit" thread either here or in OT. It'd be a hit for sure.
| Andrew Mitchell |
| (Member) |
| 12/09/09 07:49 AM |
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Re: CrossFit
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She's at Atomic CrossFit here in Houston(Stafford) about 20 min. south of central Houston, I've seen her at a few local challenges I think.
There was a women of CrossFit post on the journal last night, lots of pics, and there is a Hires version also.
On a side note, we did a rowing Helen yesterday.
500m row
21 kb swings
12 pull ups
3 rounds
12:05
I could have gotten under 12 if I didn't switch bars cause I couldn't keep my grip because I was so sweaty and it was so humid yesterday.../excuse
This fucking sucked, my biceps were on fire after the first round! We also did 5 sets of 5 OHS, and on my last set I was able to get 145 pretty easily, 135 used to be my max, I'm curious what my 1RM is now
| NateD |
| (Post Master Supreme) |
| 12/09/09 11:30 AM |
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Re: CrossFit
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Oh sweet, I checked that out. Not sure why they included a few dog faces. Think OT would rip it apart?
The Games site had a few pics from the womens' trail run, there were a few that was nothing but perfect butts going up a hill.Nice job on Helen. I can't go to the gym this week, too busy with moving
| fART dUST |
| (Post Master Sr) |
| 12/09/09 04:18 PM |
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Re: CrossFit
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Originally Posted By: antness
Would hit. Think those are 45's?
| fART dUST |
| (Post Master Sr) |
| 12/10/09 06:58 AM |
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Re: CrossFit
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omfg to that girl again omfg!!
Anyway, someone give me a crossfit routine to fuck with today.
Come on guys, I don't wanna choose one myself! a moderatly hard would be great, supposed to be my "off" day today but I'm feeling exceptional.
| ElementBabe |
| (Post Master Supreme) |
| 12/10/09 10:43 AM |
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Re: CrossFit
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oh i have the one for you.
"Lumberjack 20"
20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m
this one's a bit easier
Heavy Viking Fran
* Row 750 Meters
* 15 Thrusters (133# / 95#)
* 15 C2B Pullups
* Row 500 Meters
* 10 Thrusters
* 10 C2B Pullups
* Row 250 Meters
* 5 Thrusters
* 5 C2B Pullups
| NateD |
| (Post Master Supreme) |
| 12/10/09 12:11 PM |
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Re: CrossFit
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How about Fran? Crossfit's most famous workout.
21-15-9, 95 lb thrusters, pullups (ie 21 thrusters, 21 pullups, etc)
You can probably finish it in less than five minutes, that is if you don't pass out.
Top Crossfitters can do it in two minutes flat.
| fART dUST |
| (Post Master Sr) |
| 12/10/09 02:12 PM |
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Re: CrossFit
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I got impatient and did my own workout
deads
hang cleans
box jumps
pull ups
broke my treadmill
abs
| fART dUST |
| (Post Master Sr) |
| 12/10/09 02:12 PM |
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Re: CrossFit
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what does 21-15-9 mean? reps? I'm confused.
| ElementBabe |
| (Post Master Supreme) |
| 12/10/09 02:17 PM |
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Re: CrossFit
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you do 21 reps of thrusters then 21 reps of pullups, then 15 of thrusters, 15 pullups, then 9 thrusters and 9 pullups. i've done it once and got 6:28 using 77#. Rx weight is 95#. if you dont get stuck on the pullups you should be able to do 4-5 minutes with ease since 95# should seem like the bar to a normal sized person
| fART dUST |
| (Post Master Sr) |
| 12/10/09 02:34 PM |
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Re: CrossFit
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I'll give it a whirl.
| NateD |
| (Post Master Supreme) |
| 12/10/09 03:26 PM |
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Re: CrossFit
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Awesome, I'm really looking forward to the results. I think I can probably speak for most of the Crossfitters around here when I say we're curious as to how you'll do.
And just as a reminder you're supposed to get it done as fast as you can, but since your roomie does CF I'm sure you knew that already.
| fART dUST |
| (Post Master Sr) |
| 12/10/09 03:52 PM |
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Re: CrossFit
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Are the pullups overhand? does it matter (like pullup vs chinup)
and it's timed so I'm assuming kips?
| NateD |
| (Post Master Supreme) |
| 12/10/09 04:04 PM |
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Re: CrossFit
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Doesn't matter, you can do them any way you want. Most people kip. That is to say, everyone but antness.
| NateD |
| (Post Master Supreme) |
| 12/10/09 04:11 PM |
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Re: CrossFit
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Also, here is a video of a hot girl doing fran.
http://media.crossfit.com/cf-video/CrossFitPrimal_ChristyFran.wmv
| fART dUST |
| (Post Master Sr) |
| 12/10/09 04:56 PM |
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Re: CrossFit
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Wow, I went to school with a christy phillips and I'm in NY I was like noo way but nah, it's not her lol. this girl is badical, I need a crossfit chick.
| ElementBabe |
| (Post Master Supreme) |
| 12/10/09 07:00 PM |
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Re: CrossFit
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Originally Posted By: NateD Z24
Doesn't matter, you can do them any way you want. Most people kip. That is to say, everyone but antness.
Well i just did Cindy today and halfway through when I knew the pullups were getting hard I decided to start kipping. I was tired so i couldn't use my brain, and thats what made it work. I'm told it didnt look pretty and my legs were swinging too much, but i got it done. When i'd get a good one it would feel like a bowling ball traveling up my body then it pops out the top and up I go over the bar
| Andrew Mitchell |
| (Member) |
| 12/10/09 07:07 PM |
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Re: CrossFit
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I'm curious to see how you do Art, fuckin' manbearpig...
Did a good one yesterday.
5 power cleans (135#)
10 knees to elbows
15 push ups
5 rounds
5:40
It felt really good to get some of that speed and strength back after being in kind of a slump.
Today we did fight gone bad, and I wasn't expecting that at the gym today, fuckin shit. Last time I did FGB i got 343, so I was shooting for that or better, but my back has been messed up and yesterday didn't help it much so I subbed sit ups for the sumo dead lift high pulls and I got a 386. I know I would have gotten about the same if I did SDHPs cause I could only get about 20-25 sit ups as it was the last station out of the 5 in the sequence and I'm usually real strong at SDHPs. So booya! I was fuckin happy. Glad to see there is a light at the end of the tunnel, hopefully I'll get out of this funk that has been messing with my workouts.
| ElementBabe |
| (Post Master Supreme) |
| 12/10/09 07:08 PM |
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Re: CrossFit
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nice, ive gone FGB once and think i got 269. that was one of my first workouts. im looking forward to doing it again i think i'm EASILY going to get over 300.
| Andrew Mitchell |
| (Member) |
| 12/10/09 07:18 PM |
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Re: CrossFit
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Oh yeah, you will have no problem getting over 300, also, I get a ton of my points from the box jumps. 50 first round, 50 second round and 40 third round. I just coast/rest during the row and go for 10-12 calories, then balls to the wall on everything else. Sure there's a time to game it and get the highest score and a time to go hard on everything just for the workout...
Starting with box jump, then go to push press, then row, kind of allows a nice rest between the first 2 movements and the last two, wall balls and sumo deads. Works nicely for sure.
| NateD |
| (Post Master Supreme) |
| 12/10/09 07:57 PM |
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Re: CrossFit
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Jeebus, you guys are nuts with the box jumps. I start running out of gas at around 30. I've never tried gaming it and slacking off on the rows. It definitely makes sense though cause you expend shit tons of energy on the row and you barely get any payback in terms of score. And shit, I have to pull really hard to get 10 calories on the row in only a minute.
Originally Posted By: StateOfTheArt
Wow, I went to school with a christy phillips and I'm in NY I was like noo way but nah, it's not her lol. this girl is badical, I need a crossfit chick.
There are a lot of couples in my gym and I am so very jealous. I really want to get my wife into it but she's not that interested...she thinks it's a cult, lol.
| ElementBabe |
| (Post Master Supreme) |
| 12/10/09 08:23 PM |
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Re: CrossFit
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i step off the box 1 foot at a time cause im afraid of a knee problem. that limits me to about 20 jumps per minute
| Andrew Mitchell |
| (Member) |
| 12/10/09 09:59 PM |
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Re: CrossFit
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My buddy rowed 5 calories all 3 rounds today during FGB and still got a 340...Next time I do it I'm shooting for 405.
| fART dUST |
| (Post Master Sr) |
| 12/11/09 09:13 AM |
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Re: CrossFit
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Alright, I'm digesting, getting my mind right and gonna give it a whirl.
I'm going to try to record it but it will be difficult. I'm going to be doing the thrusters outside and pull ups in my garage, it's the only way I can keep the two close enough together to save time.
the other option would be in my basement, where I can do over-head presses, but if I do them fast, I may break my ceiling, there isn't much clearance.
It's like 20 degrees out
manimal time
| fART dUST |
| (Post Master Sr) |
| 12/11/09 10:31 AM |
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Re: CrossFit
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Well, I just got my ass handed to me lol.
First I attempt to do it outside and in my garage so I can video tape it, it's like 20 and windy, sucking cold air doesn't help. I stopped after like 2 mins lol.
Went to the gym, 95#, 7:02.
Pull ups were harder than thrusters, but I couldn't get my "rythym" down on the thrusters, my balance was all off.
I think I may start doing crossfit for awhile. I don't want you guys to be all beating me and shit
you guys doing it in under 7,6,5 are beasts
| ElementBabe |
| (Post Master Supreme) |
| 12/11/09 10:46 AM |
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Re: CrossFit
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stats on the #1 guy...
deadlift - 495
back squat - 485
front squat - 295 (5 sets of 3)
thrusters - 235 (7 sets of 1)
shoulder press - 195
bench press - 385
max handstand pushups - 63
of course anyone can BS here, but he is in a gym w/ about 20 other people on the site
| NateD |
| (Post Master Supreme) |
| 12/11/09 10:49 AM |
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Re: CrossFit
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Hell yeah dude, 7 minutes is a really good time especially for someone who doesn't do Crossfit. I did it in 6:30 and I had been doing CF for like 8 months.
If you follow it for a few months, you'll be a monster. Once your body gets used to the intense style of training, you'll make gains like mad. Especially with all the olympic lifting.
Quote:
I think I may start doing crossfit for awhile. I don't want you guys to be all beating me and shit
I don't know if anyone else even reads this thread anymore, but I challenge any other CSi meathead to do this workout and post the time. Silock and wolfsburg, I'm looking at you. You really don't know what you're missing and how hard it is until you actually do it.
| ElementBabe |
| (Post Master Supreme) |
| 12/11/09 10:58 AM |
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Re: CrossFit
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wolfsburg first though
| fART dUST |
| (Post Master Sr) |
| 12/11/09 11:00 AM |
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Re: CrossFit
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You're right dude, I thought to myself, maybe I should do this with 135? since I can rep that over my head pretty rapidly without "thrusting"
no. Wrong answer. 95# was fine. the thrusting doesn't exactly help, kind of makes it harder
you get more tired, bloods going to your legs and not your arms etc etc
| NateD |
| (Post Master Supreme) |
| 12/11/09 11:19 AM |
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Re: CrossFit
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They actually do have "heavy fran" variants of the workout but I've never tried them. Crossfit ought to have the motto of "harder than it looks" because whenever I think a workout is easy I usually end up getting destroyed. Fran is definitely one of those workouts, because on paper 95lbs doesn't seem like much. But doing a full body movement like thrusters (especially that many) will wear anyone's ass out. It's almost scary how brutally effective it is.
Fuck, now I want to go to the gym.
| toothy |
| (Post Master Sr) |
| 12/11/09 11:22 AM |
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Re: CrossFit
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Originally Posted By: NateD Z24
Hell yeah dude, 7 minutes is a really good time especially for someone who doesn't do Crossfit. I did it in 6:30 and I had been doing CF for like 8 months.
If you follow it for a few months, you'll be a monster. Once your body gets used to the intense style of training, you'll make gains like mad. Especially with all the olympic lifting.
I don't know if anyone else even reads this thread anymore, but I challenge any other CSi meathead to do this workout and post the time. Silock and wolfsburg, I'm looking at you. You really don't know what you're missing and how hard it is until you actually do it.
If you follow it for a few months, you'll be a monster. Once your body gets used to the intense style of training, you'll make gains like mad. Especially with all the olympic lifting.
Quote:
I think I may start doing crossfit for awhile. I don't want you guys to be all beating me and shit
I don't know if anyone else even reads this thread anymore, but I challenge any other CSi meathead to do this workout and post the time. Silock and wolfsburg, I'm looking at you. You really don't know what you're missing and how hard it is until you actually do it.
what workout?
| fART dUST |
| (Post Master Sr) |
| 12/11/09 11:22 AM |
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Re: CrossFit
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I just need now to find the balance between straight stength training, my cardio and crossfit.
| fART dUST |
| (Post Master Sr) |
| 12/11/09 11:23 AM |
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Re: CrossFit
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nobdy considers you a meathead
| toothy |
| (Post Master Sr) |
| 12/11/09 11:29 AM |
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Re: CrossFit
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nm just scrolled up. I'll give it a try this weekend, most likely Sunday. Although my gym isn't really set up for something like that, but I think I can manage it.
| ElementBabe |
| (Post Master Supreme) |
| 12/11/09 11:33 AM |
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Re: CrossFit
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i'm no longer interested in being a member at a gym where you're not allowed to drop the weights
| NateD |
| (Post Master Supreme) |
| 12/11/09 11:49 AM |
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Re: CrossFit
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Originally Posted By: toothy
what workout?
It's called Fran. 21-15-9 reps of 95# thrusters and pullups. So as antness explained it goes like this:
21 thrusters
21 pullups
15 thrusters
15 pullups
9 thrusters
9 pullups
The workout, as almost all CF workouts, is supposed to be done as fast possible. If you've never done thrusters before, it's a full front squat and push press all in one - you come up from the squat and explode into a push press. You can watch an example video of it here or look at the video I posted of the girl doing Fran a few posts back.
Originally Posted By: StateOfTheArt
I just need now to find the balance between straight stength training, my cardio and crossfit.
Honestly, if you're doing CF enough, you don't need regular old cardio anymore unless you just like it in its own right. The intensity will strip fat off of you. And quite a few workouts involve multiple 400m or even 800m runs (or rows). Hell sometimes a 5k or 10k run is even posted on the main site. And the variety of training prepares you for it too - I can run a mile way faster than I ever could before I started crossfit. The only time I have ever run farther than 3 miles at once was when they posted a 10k run over the summer, so I did it. I finished in an hour, which I was really proud of considering I had never even attempted to do that distance in my entire life. And there are people out there who have actually run marathons using only Crossfit as their training, and they've done well. I recently read about someone who did well at an ultramarathon by using only the programming on Crossfit Endurance, which is a variant of Crossfit for people who like to do those types of things.
The strength training is a good question though and it's something I have kinda gone back and forth about. A lot of people will do something like a 5x5 of a compound lift and then do a CF workout afterwards. And there are strength training days with the actual workout, so once or twice a week they will post a 3-3-3-3 of deadlifts or the like. And like it is with the cardio, you will probably get enough strength training with the WODs to make gains if your gym's programming is good (or if they follow the main site). It really depends on your goals though.
I will say that for me personally, I have done the 3 days on/1 day off routine with the WODs almost since I started CF and I have had great results. I look better and am leaner and stronger than I ever was when I was just doing regular type workouts. I mean shit my chest actually filled out and I hardly ever bench, and I can actually bench more now than when I did it on a regular basis.
Since you're already really strong as you are now, you'll have a huge leg up on others like me who came into it not being all that in shape or strong. I would suggest that you try just CF for 6 to 8 weeks and see how you feel after. Plus if you really get into it, they're going to be having sectional qualifiers for the Crossfit Games in the spring. Since you're competitive and have extra energy to burn, it's something you may want to consider.
| fART dUST |
| (Post Master Sr) |
| 12/11/09 11:56 AM |
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Re: CrossFit
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I don't think I'd ever attempt to lift before doing CF. I mean, I always incorporated it, or at least it's premise somehow. heavy deads followed by box jumps will kick your ass all day.
I think I'll try to do cross fit more than my normal lifting but still have set days to get my heavy squats, heavy deads and heavy bench in. Well, now that I think about it, I could probably incorporate that after a CF workout, depending of course on what CF workout I'm doing.
| NateD |
| (Post Master Supreme) |
| 12/11/09 12:13 PM |
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Re: CrossFit
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Originally Posted By: StateOfTheArt
I don't think I'd ever attempt to lift before doing CF. I mean, I always incorporated it, or at least it's premise somehow. heavy deads followed by box jumps will kick your ass all day.
Indeed. But that's the point.
Doing stuff like that really seems to take your body to the next level. But it's funny how a lot of us have incorporated CF type concepts without realizing it, or at least I used to. I recall one workout that was 21-15-9 rounds of 225lb deadlift, and 800m runs. A lot of workouts are somewhat targeted in one way or another. Some are pullup-centric, others are leg centric. And speaking of heavy deads, you'd probably like the "Linda" workout, fondly otherwise known as the three bars of death:
Deadlift 1 1/2 bodyweight
Bench BW
Clean 3/4 BW
For reps of 10-9-8-7-6-5-4-3-2-1. It's fucking awful. But, there's people out there that can do it in less than 20 minutes.
And then there are also workouts that are entirely bodyweight based, that you could do after a strength workout. They'll involve pushups, situps, running, rowing, body squats, etc. IMO those are probably the best to do after the 5x5 stuff, cause you get in some cardio.
Quote:
I think I'll try to do cross fit more than my normal lifting but still have set days to get my heavy squats, heavy deads and heavy bench in. Well, now that I think about it, I could probably incorporate that after a CF workout, depending of course on what CF workout I'm doing.
Probably not a bad way to start, just as long as you attack each CF workout with full intensity and not say something like, "well I planned to do back squats tomorrow, I won't do this one as hard." It's the beauty of not knowing what the workout is going to be from day to day, because you'll go balls out and not worry about whether you're going to have to do a similar movement on the next day. And if you do have to do something similar, then you suck it up and do it and feel really good afterwards that you did.
If you've never looked before, you should check out the Crossfit FAQ.
| toothy |
| (Post Master Sr) |
| 12/11/09 12:52 PM |
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Re: CrossFit
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So, what are the particular goals of someone who does crossfit? I have more of an ectomorphic body and burn through calories very easily and quickly. I'd like to get into it but with all the running and cardio type activities I can see myself dropping weight fast, which I don't want. I'm pretty sure my bodyfat is below 10% and I don't really need to lose more or muscle for that matter.
| NateD |
| (Post Master Supreme) |
| 12/11/09 01:10 PM |
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Re: CrossFit
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The goal for most Crossfitters is to be able to engage in any pretty much any type of athletic activity and be competent at it. For instance powerlifters are good at lifting heavy things but only once, they couldn't go out and run. Marathoners are good at running long distances but can't lift weights. They're specialized for what they do. Kinda like a dude who has a huge bench but gets out of breath from going up a few flights of stairs. Crossfit really appealed to me since I'm not that great at sports, and it's a great and fun way for me to stay in shape at a time when all my married friends are getting fat. I've been lifting weights since I was a junior in high school and I'm now 27, I was really burned out on the regular stuff. This stuff is an actual lifestyle for me, and I'm really glad I found out about it. So I guess my goals are to get faster, stronger, and leaner. All of which have been happening spectacularly so far.
A lot of Crossfitters are really lean but also very built. There's not really anyone that look like bodybuilders but they're all really jacked. Don't let all the running and bodyweight exercises fool you, they will put muscle on you for sure. There's quite a bit of olympic lifting as well, which is really good for you and produces an anabolic response. Plus the whole lack of isolation for muscle groups is really beneficial so when you get bigger you get bigger proportionally.
So, in short, you should try it.
edit: A good example of an ectomorph at the 2008/2009 games would be Chris Spealler. Dude is 5'5 and 139 lbs but he's a monster.
| Arttvandelay |
| (Jr Poster) |
| 12/11/09 01:24 PM |
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Re: CrossFit
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I'm none too worried about losing weight, I'll just eat more food
| ElementBabe |
| (Post Master Supreme) |
| 12/11/09 02:28 PM |
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Re: CrossFit
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CF is weird. first time i did cindy, my chest got really sore from nothing but sets of 10 pushups. second time i did it...nothing, wasnt sore anywhere. 3rd time, now im sore everywhere again.
next time i do fran im going to try going up to 95#
| toothy |
| (Post Master Sr) |
| 12/13/09 07:17 PM |
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Re: CrossFit
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So I did fran just now @ 95 lbs.
I was surprised at how hard it was to get the thruster reps out. The pullups were pretty easy all the way through, but after each round I had to rest for 15-30 seconds.
For the first round I had to stop at 15 and rest for 30 seconds before I could get the last 6. The second round I had to stop at 10 and rest before I could get the last 5, but for the last 9 I was able to pump them out. I had to rest another 30 seconds before I could do the last set of pull-ups.
Basically I'm really out of shape, but I still clocked in at 7:36, not bad I'd say. My gas tank is shit though.
| ElementBabe |
| (Post Master Supreme) |
| 12/14/09 01:19 AM |
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Re: CrossFit
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that's not bad. 7 minutes is about an average time for people with some CrossFit experience.
From what I have seen there are 2 things that will cut your time in half and it's mostly technique not strength
- Using your hips/legs to generate the upward force on the thrusters, not simply a front squat into a shoulder press. Few people would be able to shoulder press 95# for 45 straight reps which is almost what you'll be doing if you get down to the really fast times.
- Kipping pullups. Just like the thrusters, only freaks can do 45 straight strict pullups.
So really its all in the technique. I can't really do either of the above yet but I'm working on it.
best time at my box is 3:36 and the guy squats like 425# for 5x5. haven't seen his pullups though.
| ElementBabe |
| (Post Master Supreme) |
| 12/14/09 07:32 AM |
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Re: CrossFit
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first WOD today where i tried nothing but kipping pullups. there were 4 rounds of 20. both of my hands tore open
| fART dUST |
| (Post Master Sr) |
| 12/14/09 08:13 AM |
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Re: CrossFit
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wait...wait...wait.... Can we put the bar down? like even if its for 10-15 seconds just to rest?
| ElementBabe |
| (Post Master Supreme) |
| 12/14/09 08:36 AM |
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Re: CrossFit
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yeah you can put it down. not sure that's worth it though. you'll waste a rep having to clean it back up
| toothy |
| (Post Master Sr) |
| 12/14/09 12:42 PM |
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Re: CrossFit
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I was resting in the rack position.
| Andrew Mitchell |
| (Member) |
| 12/19/09 09:36 AM |
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Re: CrossFit
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Back is still jacked up from some uneven hip issues i was having so I've been scaling some WODs that have power cleans/thrusters/dead lifts.
We did a pretty good one for the arms yesterday.
1000m row
50 pull ups
50 push ups
50 sit ups
50 squats
500m row
25 pull ups
25 push ups
25 sit ups
25 squats
finished in 19:08, did butterfly pull ups the whole time which I'm really happy about finally being able to get them consistently.
Another one we did before my back was messed up which was pretty good was:
5 power cleans (135)
10 k2e
15 push ups
5 rounds
I finished in 5:40, and was fuckin stoaked, but then the next day my back was jacked again...haha
We have a few people that like to not lock out on pull ups or not touch their chest to the ground on push ups and don't lock out at the top of the push up and shave reps too in fact, it's BS, but I guess they're just cheating themselves, it's still a workout, it's not a competition and you aren't winning anything. You want a pat on the back for being first in a workout, awesome, we can do that, but if you need to cheat to get that? come on...anyone else notice those sorts of things?
| fART dUST |
| (Post Master Sr) |
| 12/21/09 12:46 PM |
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Re: CrossFit
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6:39 on "fran" today
my ass is kicked right now, I'm finishing some abs
| ElementBabe |
| (Post Master Supreme) |
| 12/22/09 07:18 AM |
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Re: CrossFit
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From the CrossFit Addicts Anonymous facebook group
It's more than a workout...it's a way of life. So how do you know if you've drank a little too much of the Kool-Aid?
1. You tell your girlfriend that you spent your morning with Fran, Cindy, or Helen, and she's not mad
2. You refuse to eat out any more, because there are no Zone-friendly restaurants
3. You have left a sweat angel on the floor of your gym
4. You are on your last warning for violating your globo-gym's "no oly lifts" policy
5. "So I think I dig this chick." "What! How can you say that? You don't even know what her Fran time is!"
6. You wake up after a night at the tavern, and your pockets are full of napkins with WOD that you made up in a drunken stupor ("10,000 kettlebell swings....underwater!")
7. You've power-cleaned your SO
8. People give you a lot of room at your gym
9. You understand the meaning of "stomp for power"
10. If you didn't puke, you didn't go hard enough
11. You feel sorry for people who read Muscle and Fitness
12. In your trunk, you have: at least one kettlebell, spare running shoes, a med ball, and rings
13. You know that the phrase "Oh yeah???" is very dangerous in the right context.
14. You talk about Coach, Eva, Brandon, Annie, Greg, etc like they are your best friends
15. Your favorite numbers are 21, 15, and 9
16. You have a lucky t-shirt (or headband if you're April) that you wear on big days out
17. You've banged your head on a ceiling doing pullups
18. You can use the words "snatch" and "jerk" in a sentence and not giggle.
19. You watch affiliate videos while at work/in class
20. You do everything "for time"
21. Except sex, for which you go for max rounds in 20 minutes (I made myself laugh with this one)
22. In the same day, you've broken personal records in deadlifts and sprints
23. You psych yourself up by telling yourself you don't need to breathe for the next few minutes
24. People accuse you of lying when they ask you how you got in such great shape and you respond that it only take 1/2 hour a day.
| fART dUST |
| (Post Master Sr) |
| 12/27/09 01:49 PM |
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Re: CrossFit
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Fran again today, 7:09, felt a little shitty this morning. Felt much better after working out though.
| ElementBabe |
| (Post Master Supreme) |
| 12/27/09 02:03 PM |
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Re: CrossFit
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you should do like 60 workouts before trying Fran again
| fART dUST |
| (Post Master Sr) |
| 12/27/09 02:13 PM |
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Re: CrossFit
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I'm just tossing in a Xfit workout or two into my routine. Aside from that I'm currently bulking and working on getting my strength numbers up.
| ElementBabe |
| (Post Master Supreme) |
| 12/27/09 02:35 PM |
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Re: CrossFit
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im probably going to try Erin today since i can do it at home. 5 rounds of 40lb dumbbell split cleans (15 reps), pull-ups (21 reps)
| ElementBabe |
| (Post Master Supreme) |
| 12/29/09 09:52 PM |
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Re: CrossFit
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has anyone done turkish get ups?
http://www.youtube.com/watch?v=yg065VPn_4A
| Silock |
| (Post Master Supreme) |
| 12/29/09 09:54 PM |
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Re: CrossFit
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I've done them, but nowhere near that much weight
| toothy |
| (Post Master Sr) |
| 12/30/09 07:49 PM |
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Re: CrossFit
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Originally Posted By: antness
I was doing them with a 60 the other day and boy are they hard.
| ElementBabe |
| (Post Master Supreme) |
| 01/01/10 01:33 AM |
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Re: CrossFit
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(no homo)
| toothy |
| (Post Master Sr) |
| 01/01/10 08:50 AM |
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Re: CrossFit
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dude's tan lines are weeeeird, but ya he's ripped. I'm still rollin'.
| ElementBabe |
| (Post Master Supreme) |
| 01/01/10 02:23 PM |
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Re: CrossFit
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feel like i made a break through today
did Jackie (1000m row, 50 thrusters 45#, 30 pullups)
wanted to do the whole thing unbroken with a modest 4:00 1K row. didn't happen. 4:07 on the row, then 27 thrusters, break, 40, break, finish. pull-ups, almost but not quite. did 25, grip started to slip, got back and did last 5.
7:56 Rx want to get this one sub-7
| ElementBabe |
| (Post Master Supreme) |
| 01/01/10 02:26 PM |
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Re: CrossFit
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oh shit, i posted Jackie on 8/18. i did that one at a globo gym. and i took a leisurely walk with the timer stopped moving downstairs from the rower to the weights.
8/18 - looks like a tough one, i did "Jackie" a couple days ago
1000m row (4:01)
50 reps 45lb thruster (20, 15, 15 reps)
30 pull-ups (broke it into 4 sets)
11:55
I thought it would be easy, but my legs were wobbly after the rowing. probably could have pushed through the thrusters in 1 set but no competition to push me
| cvclover |
| (Post Master Sr) |
| 01/01/10 03:46 PM |
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Re: CrossFit
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So for example, if you did Fran in like 8 minutes, that's your workout for the day?
| ElementBabe |
| (Post Master Supreme) |
| 01/01/10 05:53 PM |
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Re: CrossFit
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Originally Posted By: cvclover
So for example, if you did Fran in like 8 minutes, that's your workout for the day?
yes. that would be the equivalent of 45 front squats 95#, 45 shoulder press 95#, and 45 pull-ups. most people dont put up that many reps in an hour at the gym and they're resting 80% of the time.
| ElementBabe |
| (Post Master Supreme) |
| 01/04/10 01:31 AM |
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Re: CrossFit
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dont know if you guys have to be on beyondthewhiteboard to see this...
http://beyondthewhiteboard.com/workout_sessions/162543
this guy is a beast. 50 strict pull-ups, 270 pushups, 2:30 fran time. link is to a video of his Diane workout
| Silock |
| (Post Master Supreme) |
| 01/04/10 02:32 AM |
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Re: CrossFit
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BTW, did the L-sits on your guys' recommendation. Made it to 45 seconds and then my arms gave out. I'll have to try it on a non-arms day. They were just too tired to support me any longer than that.
| NateD |
| (Post Master Supreme) |
| 01/05/10 07:53 AM |
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Re: CrossFit
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Damn nice work.
How's everyone else been with their workouts? I'm finally getting back in the swing of things again when it's been fucking frigid around here (not great considering my gym has no heat). I did the HQ workout of
3 rounds
12 muscle ups
75 squats
27 minutes. Slow as balls but I haven't gotten to the point where I can do more than one muscle up in a row yet. There's a GHD workout posted for today and I'm a little nervous about them since it's been so long since I did them.
| toothy |
| (Post Master Sr) |
| 01/05/10 06:43 PM |
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Re: CrossFit
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what does GHD stand for?
| ElementBabe |
| (Post Master Supreme) |
| 01/05/10 07:02 PM |
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Re: CrossFit
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Originally Posted By: toothy
what does GHD stand for?
glute hamstring developer. but crossfit just uses it for situps and back extensions
| NateD |
| (Post Master Supreme) |
| 01/06/10 07:27 AM |
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Re: CrossFit
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Originally Posted By: antness
Originally Posted By: toothy
what does GHD stand for?
glute hamstring developer. but crossfit just uses it for situps and back extensions
What he said. My hip flexors have really starting popping since I began doing them on a semi-regular basis, otherwise known as those muscles that make up that "v" shape that girls always go nuts for.
Today's workout is:
5 rounds of
50 wall balls
25 pullups
Can't wait, puke city.
| ElementBabe |
| (Post Master Supreme) |
| 01/08/10 10:56 PM |
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Re: CrossFit
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anyone have any recommendation on how much i should be able to DL before using Rx weight (225#) on Diane?
i did a WOD last week that was 15-10-5 on DLs and used 200#. that was ok i just dropped the bar after each rep to make it easier.
| ElementBabe |
| (Post Master Supreme) |
| 01/09/10 08:03 PM |
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Re: CrossFit
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since this is the Fitness Forum, we obviously need to find out what Fran time we could expect from Ronnie Coleman or Jay Cutler
also..
http://tnation.tmuscle.com/free_online_f...296760&pageNo=0
| Andrew Mitchell |
| (Member) |
| 01/10/10 11:26 PM |
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Re: CrossFit
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It's honestly easier to not drop the bar doing higher rep heavier DL's... the energy it takes to reset every time is pretty significant.
I'd say you would want a max in the high 200's-300's before you try a WOD at 225, that's just my personal opinion, what is comfortable for you, might be different for me. A friend at the gym did a WOD a while back with me that had reps of 5 or so DL's at 285 and his max was 295 or so. He fought through and got a few rounds as it was an AMRAP wod, I wanna say the WOD was something like 5 DL, 10 knees to elbows, 15 push ups AMRAP for 15 minutes.
| Andrew Mitchell |
| (Member) |
| 01/10/10 11:32 PM |
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Re: CrossFit
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On a side note, I resigned from my sales job last week and have started coaching/training at the box I've been a member of for the past 10 months or so. I'm starting CrossFit bootcamps in a very popular local park, as a supplement to the WODs in the actual box. We'll be offering less heavy weighted stuff, sort of targeting women and soccer moms. Should be sick! First class starts tomorrow!
Before anyone asks, yes I'm CrossFit L1 certified and CrossFit Kettlebell Certified. I'm planning on going to an Olympic Lifting cert soon, and I really want to go to the mobility and recovery cert. that Kelly Starrett offers.
This is something I've really wanted to do since probably 3 months after discovering CrossFit, thanks to Club Si for introducing me to this life changing community!
| ElementBabe |
| (Post Master Supreme) |
| 01/11/10 12:02 AM |
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Re: CrossFit
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Originally Posted By: Andrew Mitchell
It's honestly easier to not drop the bar doing higher rep heavier DL's... the energy it takes to reset every time is pretty significant.
I'd say you would want a max in the high 200's-300's before you try a WOD at 225, that's just my personal opinion, what is comfortable for you, might be different for me. A friend at the gym did a WOD a while back with me that had reps of 5 or so DL's at 285 and his max was 295 or so. He fought through and got a few rounds as it was an AMRAP wod, I wanna say the WOD was something like 5 DL, 10 knees to elbows, 15 push ups AMRAP for 15 minutes.
I'd say you would want a max in the high 200's-300's before you try a WOD at 225, that's just my personal opinion, what is comfortable for you, might be different for me. A friend at the gym did a WOD a while back with me that had reps of 5 or so DL's at 285 and his max was 295 or so. He fought through and got a few rounds as it was an AMRAP wod, I wanna say the WOD was something like 5 DL, 10 knees to elbows, 15 push ups AMRAP for 15 minutes.
i did Rx weight on Diane and dropped the bar after each rep. didnt try to string together reps. i scaled the DLs down to 15-10-5 but was going to keep HSPU 21-15-9. the DLs made them way harder than i expected because i lost control below my waist. went 21-10-5 on those. time 9:41. i've also been walking up the wall for HSPU, so i lose a couple reps each time i do that. after the WOD i finally got the nerve to kick up the right way. i'm hoping 225# feels a lot lighter after this
| NateD |
| (Post Master Supreme) |
| 01/11/10 09:58 AM |
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Re: CrossFit
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Originally Posted By: Andrew Mitchell
I'd say you would want a max in the high 200's-300's before you try a WOD at 225, that's just my personal opinion, what is comfortable for you, might be different for me. A friend at the gym did a WOD a while back with me that had reps of 5 or so DL's at 285 and his max was 295 or so. He fought through and got a few rounds as it was an AMRAP wod, I wanna say the WOD was something like 5 DL, 10 knees to elbows, 15 push ups AMRAP for 15 minutes.
I agree with this. I have weird (read: shitty) form so if I'm warm I can rep 225 out easily (once did 18 reps of 225 on a max deadlift day to finish out). But once I go heavy enough my form goes to shit. So for the meantime I'm stuck at 305. I want to at least get 315 so I can have 3 plates. Weaksauce.
Originally Posted By: Andrew Mitchell
On a side note, I resigned from my sales job last week and have started coaching/training at the box I've been a member of for the past 10 months or so. I'm starting CrossFit bootcamps in a very popular local park, as a supplement to the WODs in the actual box. We'll be offering less heavy weighted stuff, sort of targeting women and soccer moms. Should be sick! First class starts tomorrow!
Congrats! I've always figured that if me or my wife came into money I'd probably do some sort of training full time if I didn't have a day job. Did/are you taking a pay cut? What about health insurance?
| lunchbox |
| (Post Master Supreme) |
| 01/12/10 01:50 PM |
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Re: CrossFit
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been a while, just checking in to say I am still in. Did filthy 50 last saturday for the first time, can't remember my time but it was in the mid 30's. The burbees killed me. Also did Barbera on Thursday so I was still hurting from that. Started eating paleo on january 4th and have been about 90% successful. I need to just man up and starting posting pics to help motivate. maybe tonight.
OH yeah, my wife started her fundamentals last weekend, today is her last one before she joins the regular group. Can't wait for her to get that crossfit butt!
| NateD |
| (Post Master Supreme) |
| 01/12/10 05:20 PM |
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Re: CrossFit
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Kickass, you still liking it? I am jealousy of your wife joining.
I'm finally back in the swing of things I think. Last night I made up the strength WODs from the weekend (got 185lbs on both power clean and push jerk), did some tabata squats, and did a max effort of 41 pullups. I am pretty happy with all of the above.
| lunchbox |
| (Post Master Supreme) |
| 01/12/10 05:54 PM |
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Re: CrossFit
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I love it. just got back actually.
did 1 minute each of:
dumbell thrusters @ 25lbs
box jump
pushups
double unders
row
1 minute rest
repeat 3x
my filthy fifty official time was 32:59
I put my pic in the sexi pics thread but it is nothing to write home about.
| ElementBabe |
| (Post Master Supreme) |
| 01/13/10 02:31 AM |
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Re: CrossFit
|
on Cindy, my best is 18 rounds with strict pull-ups which is the only movement that I'll fail at, needing to break...usually starting around round 8-10. but, now that I can do kipping, i'll be past that and maybe pushups will start to be limiting. would kipping pushups be allowed? never seen anyone do them
| toothy |
| (Post Master Sr) |
| 01/13/10 03:17 AM |
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Re: CrossFit
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Originally Posted By: antness
on Cindy, my best is 18 rounds with strict pull-ups which is the only movement that I'll fail at, needing to break...usually starting around round 8-10. but, now that I can do kipping, i'll be past that and maybe pushups will start to be limiting. would kipping pushups be allowed? never seen anyone do them
lol, what would a kipping push even look like?
| ElementBabe |
| (Post Master Supreme) |
| 01/13/10 03:28 AM |
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Re: CrossFit
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Originally Posted By: toothy
Originally Posted By: antness
on Cindy, my best is 18 rounds with strict pull-ups which is the only movement that I'll fail at, needing to break...usually starting around round 8-10. but, now that I can do kipping, i'll be past that and maybe pushups will start to be limiting. would kipping pushups be allowed? never seen anyone do them
lol, what would a kipping push even look like?
like a snake. go all the way to the ground, like you're supposed to anyway, then pop your hips up
| toothy |
| (Post Master Sr) |
| 01/13/10 03:47 AM |
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Re: CrossFit
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Oh, I get it lol..
| NateD |
| (Post Master Supreme) |
| 01/13/10 12:33 PM |
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Re: CrossFit
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Originally Posted By: antness
Originally Posted By: toothy
Originally Posted By: antness
on Cindy, my best is 18 rounds with strict pull-ups which is the only movement that I'll fail at, needing to break...usually starting around round 8-10. but, now that I can do kipping, i'll be past that and maybe pushups will start to be limiting. would kipping pushups be allowed? never seen anyone do them
lol, what would a kipping push even look like?
like a snake. go all the way to the ground, like you're supposed to anyway, then pop your hips up
Sounds like a girl pushup. Or that exercise, whose name escapes me at the moment that's kinda like the plank but you push your face to the floor and then up.
Glad we have another new convert around here. So far I've been unable to convince a single friend IRL to try Crossfit. Anyone had any success? Most people are really put off by the price.
| ElementBabe |
| (Post Master Supreme) |
| 01/13/10 02:07 PM |
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Re: CrossFit
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Originally Posted By: NateD Z24
Originally Posted By: antness
Originally Posted By: toothy
Originally Posted By: antness
on Cindy, my best is 18 rounds with strict pull-ups which is the only movement that I'll fail at, needing to break...usually starting around round 8-10. but, now that I can do kipping, i'll be past that and maybe pushups will start to be limiting. would kipping pushups be allowed? never seen anyone do them
lol, what would a kipping push even look like?
like a snake. go all the way to the ground, like you're supposed to anyway, then pop your hips up
Sounds like a girl pushup. Or that exercise, whose name escapes me at the moment that's kinda like the plank but you push your face to the floor and then up.
Glad we have another new convert around here. So far I've been unable to convince a single friend IRL to try Crossfit. Anyone had any success? Most people are really put off by the price.
There are a lot of people who want to be members but just don't know it. People who are paying between $25-60 PER SESSION at a globo type gym for small group or personal training that is similar to CrossFit.
| Andrew Mitchell |
| (Member) |
| 01/13/10 02:57 PM |
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Re: CrossFit
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I'll be taking a temporary pay cut, but once I find a good location and actually set up the gym/affiliate the opportunities are pretty limitless...
On the workout side of things, my back is still kind of jacked and it's pissing me off, it's just tight muscles that act up during somewhat heavy squats/DL/cleans and sometimes even 30" box jumps. It's really pissing me off! I'm going to continue some airrosti treatment and hopefully that will fix it. I'm hoping it gets better soon because I'd really like to get back to training for the affiliate cup. Next year I plan on attending the games as a competitor, this year, pending my injury improving, the affiliate cup is in my sights!
As far as insurance I've got another week of insurance from my company, and I'm going to be purchasing private insurance, which will kind of suck. Once we get things rolling though my business partners and I plan to implement all the goods, 401k, insurance, etc.
| ElementBabe |
| (Post Master Supreme) |
| 01/14/10 02:08 AM |
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Re: CrossFit
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chest is damn sore....did 300 pushups for time. just under 18 minutes.
next up...300 air squats, 300 situps, 200 kipping pullups, 75 handstand pushups. trying to work in 1 a day if the box WOD isnt too bad
| Hugh_G_Rection |
| (Post Master Sr) |
| 01/14/10 03:14 PM |
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Re: CrossFit
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ok i skimmed this thread because im very interested in starting a crossfit program for myself. i have access to a gym for lifting, so id like to that first each day, then head to the field near my house to kick my own ass. can u guys direct me somewhere that has some pretty good workout detailed that i would be able to do on my own without a crossfit gym? there is a park so it has monkey bars and shit for pullups. i just dont know where to find the workouts. sorry if its already been mentioned
| NateD |
| (Post Master Supreme) |
| 01/15/10 09:38 AM |
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Re: CrossFit
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Originally Posted By: Hugh_G_Rection
ok i skimmed this thread because im very interested in starting a crossfit program for myself. i have access to a gym for lifting, so id like to that first each day, then head to the field near my house to kick my own ass. can u guys direct me somewhere that has some pretty good workout detailed that i would be able to do on my own without a crossfit gym? there is a park so it has monkey bars and shit for pullups. i just dont know where to find the workouts. sorry if its already been mentioned
Start here:
http://www.crossfit.com/cf-info/faq.html
http://www.crossfit.com/cf-info/excercise.html
That should give you the basics of crossfit methodology. You can also do crossfit stuff with weights too, it's not necessarily exclusive to bodyweight stuff (although that is a good place to start too.) There are also three Crossfit gyms in Gainesville that you may want to check out just to get some more hands on experience:
http://www.crossfitgainesville.com/getting-started.html
http://www.gatorcrossfit.com/
http://www.goprimalfitness.com/gym/get-started
And lastly, a comprehensive bodyweight workout list can be found here:
http://www.board.crossfit.com/showthread.php?t=38312
Hope this helps, let us know what you do
It may be useful to get some coaching to help you learn kipping pullups and the like.
| ElementBabe |
| (Post Master Supreme) |
| 01/15/10 07:11 PM |
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Re: CrossFit
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angie for the first time today (100 pullups, 100 pushups, 100 abmat sit-ups, 100 air squats)
16:19 Rx and torn hands again
| Hugh_G_Rection |
| (Post Master Sr) |
| 01/15/10 09:54 PM |
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awesome Nate!!! thanks a ton!! and yea, kipping pullups are evil lol
| Hugh_G_Rection |
| (Post Master Sr) |
| 01/15/10 10:37 PM |
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Re: CrossFit
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ok new question. now that i have a better understanding of the routines and exercies, the WOD seems fairly easy some days. i know it will prolly crush me, but some of them look like they can be completed in 10-15 mins a day. how can that be construed as a full workout? i guess maybe its cuz im just conditioned to think i need to lift for 45 mins and then run for 45 mins to get a full workout in
| ElementBabe |
| (Post Master Supreme) |
| 01/15/10 11:05 PM |
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Re: CrossFit
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which one do you think is easy?
| Hugh_G_Rection |
| (Post Master Sr) |
| 01/16/10 09:03 AM |
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ok let me rephrase. im in fairly good shape as ive been hitting the gym for 4-5 nights for the past year, so i can complete most of the "girl" WOD's without having a heart attack. what im asking is for those of u who have been doing this for a while, do u feel that these workouts are all encompassing? its odd going from selectively isolating muscles on certain days to workout and doing basic endurance cardio, to these fast-paced, all-body workouts. does that make sense?
i will say this tho. the best shape i was ever in was HS when our football coach made us do plyometrics and medicine ball work 3 times a week. i feel a lot of this is very similar in the tempo and maybe that is what ive been lacking in my workouts. ive had modest weight losses this past year (20 lbs.... down from 216 to 196), but it took just that... a year with amazing diet and still hitting the gym pretty hard. granted, i put on a ton of muscle, but im hoping crossfit is what ive been looking for to blast off these last 20 lbs (ok sorry, long post is long)
| Hugh_G_Rection |
| (Post Master Sr) |
| 01/16/10 11:42 AM |
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ok so i devised my own routine today because i dont have access to a real crossfit gym... tell me what u vets think of it
15 kipping pullups (hope to increase this as soon as i get the form down)
30 knuckle pushups
30 situps
30 second oblique planks on each side
30 air squats
30 box jumps (24 in)
sprint my ass off for 400 meters
repeat cycle 3x as fast as possible... it def worked me today, plus it was raining so i felt extra manly
i want to keep doing this routine until its really easy, also mixing in incline/decline pushups, dips, rope climbing/towel pull ups, jump rope, etc. also a few nights a week, i can access my apt gym and do shoulders (front/side raises, military press) to compensate for not having kettle balls, squats and good mornings (to compensate for dead lifts, cleans), bicep/tricep iso's, etc. this way i ensure a full body workout over the week. what do u guys think? i def feel like i worked way harder today than my usual 5 mile run at 7 mph
| ElementBabe |
| (Post Master Supreme) |
| 01/16/10 01:32 PM |
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Re: CrossFit
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dont repeat the same workout more than once every few months
here is a good one...
11-10-9-8....1 reps of Renegade Man Makers, 20 situps (real sit-ups). so do 11 RMM then 20 real situps, then 10 RMM and 20 situps, etc
here is a renegade man maker: http://www.youtube.com/watch?v=DiwAW3g_750
try 30lb dumbbells. You can do this with very little space
Also, there are plenty of benchmark crossfit workouts that you can do at a regular gym. A lot of people think Cindy is boring, but its probably the one newbies try most often. That one is as many rounds as possible in 20 minutes of 5 pullups (any kind), 10 pushups, 15 squats. Try to keep up a 1 round per minute pace.
Barbara is also one easy to do at a gym. It's 5 rounds of 20 pullups, 30 pushups, 40 situps, 50 squats, rest 3 minutes between rounds.
Jackie: row 1000m, 50x 45# thrusters, 30 pullups
the list of all the benchmark girl/hero workouts is here: http://www.crossfit.com/cf-info/faq.html#WOD0
| ElementBabe |
| (Post Master Supreme) |
| 01/17/10 03:39 PM |
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Re: CrossFit
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Originally Posted By: antness
angie for the first time today (100 pullups, 100 pushups, 100 abmat sit-ups, 100 air squats)
16:19 Rx and torn hands again
16:19 Rx and torn hands again
this has resulted in the most sore my lats and forearms have ever been in my life. some muscle in my armpit is sore too and i dont know what it is
| NateD |
| (Post Master Supreme) |
| 01/17/10 04:11 PM |
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Re: CrossFit
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Originally Posted By: Hugh_G_Rection
what im asking is for those of u who have been doing this for a while, do u feel that these workouts are all encompassing? its odd going from selectively isolating muscles on certain days to workout and doing basic endurance cardio, to these fast-paced, all-body workouts.
Yeah, it's definitely a new way of training for most people. But you have to remember that in Crossfit you're training for performance, not aesthetics. But the good thing about that is you become a lot more balanced than if you were still isolating. I have filled out way more than I ever did when I did the traditional stuff, which is really surprising to me. All the olympic and other compound lifts recruit pretty much everything, so you get the extra lung capacity and you build muscle proportionally. It's actually pretty amazing. For instance my back used to be lacking and it has filled out quite a bit. Lats too, and even upper chest (even though I seldom do bench or anything besides pushups.)
Some workouts are biased more towards legs or shoulders or arms, but if you follow the programming consistently you get a bit of everything. Sometimes cycles (they go in cycles of 3 days on, 1 day off) seem very leg-centric, shoulder-centric, or the like. But your muscles stay confused, every day is different, and it keeps it interesting. So you get to pretty much throw out the leg day/shoulder day/back day etc concept completely out. Which was a huge plus for me, because I was really tired of that. Plus I was a serial neglecter of various bodyparts, especially abs. No more of that!
Be careful about underestimating the workouts though, they're usually way harder than you think.
Just yesterday I thought the workout was going to be easy but I got my ass kicked. We did:30 tuck jumps
30 jumping pull-ups
30 KB swings(55#)
30 KTE
30 thrusters (#40) Dbs
30 wall balls
30 burpees
WAY harder than it looks.
Quote:
i will say this tho. the best shape i was ever in was HS when our football coach made us do plyometrics and medicine ball work 3 times a week. i feel a lot of this is very similar in the tempo and maybe that is what ive been lacking in my workouts.
Yeah, it's pretty much the same idea. Shorter, more intense workouts with compound lifts do wonders. I have lost a lot of weight too; it really strips fat off you. I lost about 20 lbs and 10% bodyfat in about 6 months or so of crossfit.
I say you get more into it. You'll not only feel like a badass (when you're not being humbled by a WOD) but you can feel more confident knowing you can do pretty much any workout that none of your friends would be able to do without puking their guts out. Plus it will make you WANT to get your diet in line so you won't cheat much. Ever since I started, I've always had a lot easier time of dieting.
Quote:
dont repeat the same workout more than once every few months
This is good advice. If you repeat a workout often, you get trained for that workout, and not general physical preparedness as CF teaches. The best way to go about it is to only repeat a workout once every couple months, and your time WILL get better. Plus as time goes by you get better at pushing yourself harder, upping the intensity that much more. And before you know it, you'll be a lot leaner, stronger, faster, than when you started.
Originally Posted By: antness
Originally Posted By: antness
angie for the first time today (100 pullups, 100 pushups, 100 abmat sit-ups, 100 air squats)
16:19 Rx and torn hands again
16:19 Rx and torn hands again
this has resulted in the most sore my lats and forearms have ever been in my life. some muscle in my armpit is sore too and i dont know what it is
Shit dude, that's an awesome time. I have personally never managed to get below 20 minutes for Angie. My arms always go dead in the middle of the pushups.
| Andrew Mitchell |
| (Member) |
| 01/22/10 02:02 PM |
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That's a great time for Angie!
I've been busy,so I haven't been working out too much, more coaching than anything... however we hung rings for muscle ups at the gym finally and they are no longer a problem for me, I haven't tried them in a WOD yet, but I can do 5 in a row consistently, haven't tried for more as they hurt my elbows like crazy, even when I'm warmed up properly.
Anyone else have similar pain? It feels like tendinitis or something on the outside of my elbows and into my triceps, it doesn't feel like sore muscles...
| ElementBabe |
| (Post Master Supreme) |
| 01/24/10 07:55 AM |
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Re: CrossFit
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i know exactly what you're talking about with the muscle ups. it's like my arm would feel after throwing hundreds of baseballs
| NateD |
| (Post Master Supreme) |
| 01/25/10 08:58 AM |
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Re: CrossFit
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I guess I'm lucky, I haven't had any elbow pain like that. Then again I can only do one at a time.
| lunchbox |
| (Post Master Supreme) |
| 01/25/10 03:08 PM |
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Can't do the muscle ups yet, but I am working on my form. I can now do about 12-14 kipping pull ups before I loose the rhythm. I used to have to do them one kip at a time, I couldn't string them together. I am hoping that the coordination from that will help with the muscle up.
I am also trying my hardest to do a 75% paleo zone diet. I am down about 5 lbs and we like to loose 10 more to get solidly into the 165 range.
| ElementBabe |
| (Post Master Supreme) |
| 01/25/10 06:56 PM |
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Re: CrossFit
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i'm really happy about the WOD i just did. went pretty hard, after it felt like my lungs were full of blood. i still have some of that feeling
the WOD seemed sort of like a Fran preparation
the clock starts, and then...
Max rep thrusters @ 111#
21-15-9 of chest to bar pullups, burpees
got 16 thrusters, 6:26 total time
admittedly i stopped early on the thrusters because i was just trying to get more than 15. but i'm really happy about this because I think it means I can get Fran at 95# unbroken since I also did the first 21 C2B pullups unbroken
| NateD |
| (Post Master Supreme) |
| 01/26/10 04:42 PM |
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Re: CrossFit
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Nice job dude. You really need to try Fran with rx'd weight. Shit if our non-Crossfitters around here can do it, you can too.
I've been doing lots of olympic lifts the past week and am really enjoying it. I did "the chief" last week and today I did:
3 rounds of
10 135lb clean and jerk (with full squat clean)
30 GHD situps
Tough workout but way fun.
| NateD |
| (Post Master Supreme) |
| 02/01/10 11:11 AM |
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Re: CrossFit
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Any interesting WODs lately? We can't let this thread drop off the front page
I did a doozy of a workout on Saturday. It was:
5 rounds of
500m row
5 thrusters (prescribed is 135lb, I used 115)
Did it in 16:30 roughly. It was a special kind of pain going straight from the rower to the thrusters. But I was really proud of my performance for this one, I did all of the thrusters unbroken. I often have a problem keeping up my intensity so this one took a lot of heart to push through without resting.
| Andrew Mitchell |
| (Member) |
| 02/04/10 01:32 PM |
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Try Fran in a boat, or Fran on water, whatever name you want to use...
1000m row
21 Thrusters (guys 95#, girls 65#)
21 Pull Ups
750m row
15 Thrusters
15 Pull Ups
500m row
9 Thrusters
9 Pull Ups
It's pretty shitty. I've been on a hiatus from working out other than doing pullups, muscle ups and push ups, since my back is still fuxored. I did have a good Airrosti session on tuesday and he also adjusted my back and it's been feeling great since then, so I'm going to get in some WODs ASAP as i'm getting depressed from not working out!!!
Coaching has been going great, had a modified fran WOD the other day for the class, 21-15-9 of thrusters/burpees, that left everyone on the ground begging for air/water/death...
| NateD |
| (Post Master Supreme) |
| 02/04/10 05:29 PM |
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Re: CrossFit
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A buddy of mine did "Friane" yesterday. Basically Fran and Diane combined into one.
21-15-9
95lb thrusters
pullups
225lb deadlifts
handstand pushups
Sounds brutal
| ElementBabe |
| (Post Master Supreme) |
| 02/04/10 09:51 PM |
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Re: CrossFit
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did Karen today. 150 wall balls 20#. got 7:17. wanted to beat 7:05. if i had known what time it was i could have done it, which means i didn't try as hard as i could have. disappointed about it because i'm trying to go all out on the benchmark WODs
| ElementBabe |
| (Post Master Supreme) |
| 02/09/10 06:15 PM |
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Re: CrossFit
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did a Half Cindy, 12 rounds + pullups. first time kipping in it. last time was 11 rounds w/ strict pullups. no rep failures so just need to speed it up a bit
| Andrew Mitchell |
| (Member) |
| 02/22/10 11:22 AM |
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Did y'all see the WOD on Sunday?
"Garrett"
Three rounds for time of:
75 Squats
25 Ring handstand push-ups
25 L-pull-ups
Never tried ring handstand push-ups, i'm pretty good at the regular handstand push ups, working on depth on paralettes as of lately.
Can anyone do ring handstand push ups or have you tried?
| ElementBabe |
| (Post Master Supreme) |
| 02/22/10 01:00 PM |
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Re: CrossFit
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i think the challenge for me would be getting into the handstand position on rings. are they done freestanding?
| ElementBabe |
| (Post Master Supreme) |
| 02/23/10 08:54 AM |
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Re: CrossFit
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PR, 35 pullups. then my grip started to give out.
| NateD |
| (Post Master Supreme) |
| 02/24/10 01:52 PM |
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Re: CrossFit
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Nice work. Sick job on Karen BTW.
Originally Posted By: Andrew Mitchell
Did y'all see the WOD on Sunday?
"Garrett"
Three rounds for time of:
75 Squats
25 Ring handstand push-ups
25 L-pull-ups
Never tried ring handstand push-ups, i'm pretty good at the regular handstand push ups, working on depth on paralettes as of lately.
Can anyone do ring handstand push ups or have you tried?
"Garrett"
Three rounds for time of:
75 Squats
25 Ring handstand push-ups
25 L-pull-ups
Never tried ring handstand push-ups, i'm pretty good at the regular handstand push ups, working on depth on paralettes as of lately.
Can anyone do ring handstand push ups or have you tried?
I don't even see how ring HSPU's are even possible for most but the most skilled gymnasts, unless the rings were fixed to the ground in some fashion. Unless there was something on either side of you that you could use to balance your legs on, but damn it'd be scary either way. I don't think I'd want to try it.
| Andrew Mitchell |
| (Member) |
| 03/04/10 06:49 AM |
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Tried 30 muscle ups on the rings the other day, not for time, just to see if I could do that many in one sitting. I prob. could have done twice that, it felt great, granted I wasn't trying to do it for time, so it wasn't bad, I was banging them out about 4-6 at a time. Next stop 30 M.U. for time!
| ElementBabe |
| (Post Master Supreme) |
| 03/05/10 06:46 PM |
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Re: CrossFit
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ahhhhhh..tomorrow is Fran. i'm terrified already. did it once a few months ago, but that was before i could kip and i did 77#.
closest thing we did to Fran after i could kip was:
Max rep thrusters 111#
then
21-15-9 of C2B pullups, burpees
got 16 reps (could have kept going) & 6:25 total time on that
i believe i can do fran in under 4 minutes i guess i'll find out tomorrow. i think i can do the first 21 thrusters and all the pullups unbroken. its the 2nd + 3rd round of thrusters where my legs might not have enough
| NateD |
| (Post Master Supreme) |
| 03/06/10 01:04 PM |
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Re: CrossFit
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If you do, you're officially a badass. You are totally ready. How'd it go?
I took on "War Frank" today:
25 muscle ups
100 squats
35 GHD situps
x 3 rounds
I'm not strong enough on MU's yet to do that many, so the first round I did 10. After that I just couldn't nail them so for the remaining two rounds I just 20 jumping MU's. Took awhile though, 35:41. Only two folks in the gym did it rx. This was a tough one.
Afterwards everyone was hanging around outside since it's such a nice day today, so we ended up doing some sled pulls with weighted vests. 100m down to the end of the parking lot dragging 150lbs while wearing a 20lb vest, 15 pushups, then come back and do 15 box jumps all while wearing said vest. Killer shit. Didn't do any of it for time though, but I did do two rounds of that. Weighted box jumps are just freaky.
Also, the owner's dog was there...he's an 80lb 6 month year old American bulldog. We had him outside tied to a 72lb kettlebell. The damn thing took off all the way down the parking lot dragging the kettlebell as if it was nothing the whole way during someone's sled pull. Crazy ass dog.
| ElementBabe |
| (Post Master Supreme) |
| 03/06/10 01:38 PM |
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Re: CrossFit
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5:44 Rx on the Fran
first set of thrusters/pullups unbroken
2nd set of thrusters i think 3 sets of 5. i could have probably taken it to 2 sets. i didnt want to burn out or lift to failure.
2nd set of pullups, my grip was giving out, i think i came down once.
3rd set went about the same as the 2nd set. grip strength issues
didnt go hard enough to get Fran lung which id id get on the workout i posted above
but its a good starting point for the first time doing it Rx especially for a half pint like me (145lb)
| NateD |
| (Post Master Supreme) |
| 03/08/10 10:18 AM |
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Re: CrossFit
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Good job dude. My first time I made it through the first set of thrusters unbroken, and then up to like 15 pullups. After that I had to break the thrusters up into sets, my legs were just dead.
I'm still not sure what makes Fran such a terrifying workout. I guess maybe because it's such a big deal in the crossfit world and can be so very short if you're good at it.
| NateD |
| (Post Master Supreme) |
| 03/11/10 10:39 AM |
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Re: CrossFit
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Oh man we had a doozy of a workout yesterday:
21-15-9
225lb deadlift
135lb overhead squats
I scaled down to 205/95, respectively. 135 is close to my max on OHS and my deadlifts have been a little lacking. This was tough though. The first round of overhead squats wasn't too bad but later on it got really hard to keep the bar balanced and my shoulders tight. I had to really push to finish up. I really liked this one.
| NateD |
| (Post Master Supreme) |
| 03/30/10 10:21 PM |
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Re: CrossFit
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So is this thread dead? Andrew, how's your new training lifestyle going? Antness you still hitting those wods?
I've been killing it lately, pretty happy with my performance for the most part. Today I did a full snatch with 155lbs, no small feat since I weigh only 165. I was pretty proud of that, you feel like such a badass when you catch the bar in exactly the sweet spot. I wanted to get bodyweight after that but I just couldn't get under the bar in time.
Greating fucking lift though. Definitely not easy to learn, and I have no idea how these monsters in the Olympics are pulling 3 and 400lbs. Christ.
I also did the infamous "Murph" last week:
run 1 mile
100 pullups
200 pushups
300 squats
run 1 mile
11 minute PR, but still kinda slow at 54 minutes. Probably didn't help that I had barely eaten that day, and the middle of it is such a long slog so you think you will never finish. And that last mile is a bitch.
Tomorrow is 30 muscle ups, pretty stoked about that since I feel stronger on them now. Here's to hoping I finish without getting a miserable time, lol.
| lunchbox |
| (Post Master Supreme) |
| 03/30/10 11:48 PM |
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Just checking in to say I am still hitting it. Did Cindy today
5 PU
10 push up
15 squats
20:00 AMRAP
Got 15 rounds, not great but pretty good for me.
Got my first muscle up last friday so I was pretty stoked, had 2 pretty good failures before I finally got it where I kipped my body to far forward and ended up pitching through the rings. My shoulders were sore as FUCK on saturday so I don't know if it was from all the attempts or what.
| NateD |
| (Post Master Supreme) |
| 03/31/10 08:56 AM |
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Re: CrossFit
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Good job dude! First muscle up is a big deal, and they are really tough on your shoulders when you're learning. But once you figure out how to pitch yourself through the rings consistently (everyone calls it 'going through the window') it gets a lot easier. Remember to keep your elbows in as close as possible too, it makes a world of difference.
I actually did the 30 muscle up workout this morning, finished in 15 minutes flat (last time I did it it was around 25 minutes!) My goal is sub-10 minutes so maybe next time.
Also that is a pretty good result for Cindy. I haven't done that workout in a long time (I find it to be miserably boring) but last time I did it I got 16 rounds.
| ElementBabe |
| (Post Master Supreme) |
| 03/31/10 06:14 PM |
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Re: CrossFit
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did a WOD from the New England Sectionals today
3 rounds of:
20 box jumps 24"
20 chest to bar pullups
20 wall-balls 20#/10' target
got 9:50 Rx which would have put me in 17th place of 100
| toothy |
| (Post Master Sr) |
| 03/31/10 06:17 PM |
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Re: CrossFit
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Originally Posted By: antness
did a WOD from the New England Sectionals today
3 rounds of:
20 box jumps 24"
20 chest to bar pullups
20 wall-balls 20#/10' target
got 9:50 Rx which would have put me in 17th place of 100
3 rounds of:
20 box jumps 24"
20 chest to bar pullups
20 wall-balls 20#/10' target
got 9:50 Rx which would have put me in 17th place of 100
was it wod 1 2 or 3?
| ElementBabe |
| (Post Master Supreme) |
| 03/31/10 06:27 PM |
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Re: CrossFit
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Originally Posted By: toothy
Originally Posted By: antness
did a WOD from the New England Sectionals today
3 rounds of:
20 box jumps 24"
20 chest to bar pullups
20 wall-balls 20#/10' target
got 9:50 Rx which would have put me in 17th place of 100
3 rounds of:
20 box jumps 24"
20 chest to bar pullups
20 wall-balls 20#/10' target
got 9:50 Rx which would have put me in 17th place of 100
was it wod 1 2 or 3?
uh i think the 2nd one. called Fast and Furious. also didnt help i had to walk across the gym to get to the wall for wall balls. the wall that the pullup bars is on was being painted.
http://scores2010.crossfit.com/scoring/new-england/
| lunchbox |
| (Post Master Supreme) |
| 04/01/10 05:41 PM |
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Re: CrossFit
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Fran for the first time today
9:06rx would have liked to made it into the 8's but at least I have a number next to my name now. I need to work on my pull ups. made it through the first round doing 3 sets of 7, 2nd round 3 sets of 5, but by round 3 I was doing singles.
| toothy |
| (Post Master Sr) |
| 04/01/10 07:16 PM |
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Re: CrossFit
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Originally Posted By: beefbox
Fran for the first time today
9:06rx would have liked to made it into the 8's but at least I have a number next to my name now. I need to work on my pull ups. made it through the first round doing 3 sets of 7, 2nd round 3 sets of 5, but by round 3 I was doing singles.
9:06rx would have liked to made it into the 8's but at least I have a number next to my name now. I need to work on my pull ups. made it through the first round doing 3 sets of 7, 2nd round 3 sets of 5, but by round 3 I was doing singles.
were u doin kipping pullups?
| lunchbox |
| (Post Master Supreme) |
| 04/01/10 07:50 PM |
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Re: CrossFit
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yeah, but my kip fell apart after round 2. In the best of times I have a hard time getting the rhythm right, and round 2 and 3 of fran are far from the best of times.
| ElementBabe |
| (Post Master Supreme) |
| 04/20/10 11:37 PM |
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Re: CrossFit
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had my first puke today before the last run..
Run 400m, Row 1000m, 19 C2B pullups, 19 sandbag overhead walking lunges, 19 sandbag front squats, 19 sandbag back squats, 19 burpees, Row 1000m, Run 400m
| NateD |
| (Post Master Supreme) |
| 04/21/10 09:40 AM |
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Re: CrossFit
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Ha, congrats. Did you finish afterward?! I've only come close to puking on max-rep pullups and on "Barbara". Those sandbag lifts sound killer.
I think I am really hitting my stride with CF. I've been posting 5+ workouts a week on the whiteboard for eight weeks straight now and have been hitting PRs left and right. This shit works
| ElementBabe |
| (Post Master Supreme) |
| 04/21/10 02:28 PM |
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Re: CrossFit
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yeah i finished. i did the 19 C2B in 1 set after i got off the rower and when i came down from the bar i was done. almost puked then.
| ElementBabe |
| (Post Master Supreme) |
| 04/21/10 02:33 PM |
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Re: CrossFit
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the workout was for a member of the box who was killed a day earlier. run over by a truck on his bike
| Agent Orange |
| (Post Master Sr) |
| 04/25/10 12:49 PM |
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Re: CrossFit
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What kind of results are you crossfit kids seeing? Drop in bf %? Putting on size? Huge number gains?
| ElementBabe |
| (Post Master Supreme) |
| 04/25/10 10:47 PM |
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Re: CrossFit
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my weight has not changed since i joined and i just finished 7 months. i also eat anything i want. despite being the same weight, i have wider shoulders, lats, and better unflexed abs.
1st CFT, about 6 weeks after joining:
squat - 236
shoulder press - 148
deadlift - 270 (not a true max)
3 weeks ago:
squat - 255
shoulder press - 160
deadlift - 351 (much closer to a true max)
| NateD |
| (Post Master Supreme) |
| 04/26/10 09:45 AM |
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Re: CrossFit
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I've had big gains myself. When I first joined a year ago I had gotten a little chunky, I probably weighed about 180ish and had ~20% bodyfat. I had been sedentary for around six months, I had really let myself go.
Now I weigh between 165-169 (it fluctuates a good bit) and am probably around 10-11% bf, so I have packed on muscle and also lost fat at the same time. My shoulders are much wider, I have lats now, a much more developed back, and have pretty decent definition all around. I am closer to a six pack than I have ever been, I am just at that point now where you have to make real dietary sacrifices to get it.
All my lifts are up, big time. The only ones I haven't surpassed are bench and deadlift, but mostly for lack of trying. I'm 10lbs from my all time deadlift best, and I haven't even tried more than 225 on bench, with my all time best being 285. But I can clean almost 200lbs, back squat 245, front squat 215ish, deadlift around 300 (form was lacking before, been working on it), bench 225, shoulder press 155 (that's for strict, I can get 190 overhead).
In addition to that I can do all sorts of stuff I could never do before, like muscle ups, knees to elbows, thrusters, the snatch, the clean & jerk, jump rope double unders, handstand pushups, rope climbs, etc. And I have pretty decent conditioning so I can do all of the above for time and not puke.
I've definitely progressed to the point where is this is a lifestyle and not just a chore I do several times a week while being bored and vaguely frustrated the whole time. Every workout is quantified and recorded so there is always room for improvement. Life is a lot better because I know this is something I will probably do forever, and I also have much more confidence because of all this.
| toothy |
| (Post Master Sr) |
| 04/26/10 01:36 PM |
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Re: CrossFit
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Where do you guys log your workouts?
| NateD |
| (Post Master Supreme) |
| 04/26/10 08:53 PM |
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Re: CrossFit
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http://www.beyondthewhiteboard.com
It's $36 a year, but worth every penny. It tracks workouts, number of days/times posted, weights, meals, WODs, pretty much everything that's relevant. The accountability has been great.
| ElementBabe |
| (Post Master Supreme) |
| 05/08/10 02:32 PM |
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Re: CrossFit
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did Helen today, kind of disappointed
Before (October)
10:56
35# KB
strict pullups
Today
11:23
Runs were 450m, new path
45# KB
kipping pullups
if i ran more, im pretty sure i could get this under 10 minutes. grip also becomes an issue in the 2nd and 3rd round of pullups and i didnt experience that with the lighter KB and strict pullups.
| NateD |
| (Post Master Supreme) |
| 05/10/10 08:49 AM |
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Re: CrossFit
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I can't believe you are slower on Helen with kipping pullups, lol. But that's still a good time with the heavier weight and longer path. My personal best on Helen is 11:43 so you are faster than me.
We did 'Barbara' yesterday, I murdered it since it's been almost a year since I last did it. I PR'd by 15 minutes for a total time of 17:54. I managed to get each round under 4 minutes so I was pretty happy with that.
| ElementBabe |
| (Post Master Supreme) |
| 05/10/10 09:49 AM |
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Re: CrossFit
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for me i think there is enough time between pullup sets to bang out 3 sets of 12 strict. regular kipping only saves time if its the only way you can do the reps. my grip is fried after KB swings, and strict pullups dont require as much grip strength IMO. also, doing them strict provides a bit of cardio recovery before the 400m run
BTWB says my avg power output went up 10% but i don't think its taking the longer run into account so its probably a little more than that
| toothy |
| (Post Master Sr) |
| 05/11/10 02:10 AM |
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Re: CrossFit
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My first Crossfit Total:
squat - 315
shoulder press - 145
deadlift - 331
Total - 791
| Silock |
| (Post Master Supreme) |
| 05/11/10 02:54 AM |
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Re: CrossFit
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How do you do a deadlift of 321 lbs? My gym doesn't have half-pound weights.
| NateD |
| (Post Master Supreme) |
| 05/11/10 08:01 AM |
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Re: CrossFit
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I wonder if he's counting the weight of the clamps/collars? That's my guess.
Toothy good job!
| toothy |
| (Post Master Sr) |
| 05/11/10 02:28 PM |
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Re: CrossFit
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Nah, The bumper plates at my gym are in kg. I did my math wrong the first time when converting though it was actually 331.
2 50kg plates = 220
+
2 15kg plates = 66
+
bar = 45
=
331
| ElementBabe |
| (Post Master Supreme) |
| 05/17/10 07:52 PM |
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Re: CrossFit
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Fran 4:50
last time 5:44
it didnt feel any faster, but i guess it was. still broke up the 2nd round of thrusters into 3 sets, and the 3rd round into 2 sets. but got through all the pullups unbroken until after 6 in the 3rd round.
also i puked 5 minutes later
| toothy |
| (Post Master Sr) |
| 05/18/10 03:07 AM |
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Re: CrossFit
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I did fran today too.
4:47
I broke the 2nd and 3rd round of thrusters into 2 sets but did all the pull ups unbroken.
Last time was just under 7 minutes I think but that was before I was doing crossfit regularly.
| NateD |
| (Post Master Supreme) |
| 05/18/10 07:57 AM |
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Re: CrossFit
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Nice work dudes! I'm going to be doing Fran myself at my certification this weekend. I'm hoping to break under the 5 minute barrier. I haven't done it since last October so I'm hoping for a much better time.
| mrnismo |
| (Post Master) |
| 05/18/10 08:45 AM |
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Re: CrossFit
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Is Fran done at 95 pounds normally? I'd like to give this a try too.
| NateD |
| (Post Master Supreme) |
| 05/18/10 08:47 AM |
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Re: CrossFit
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Yep it is 95lbs.
| ElementBabe |
| (Post Master Supreme) |
| 05/20/10 02:56 PM |
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Re: CrossFit
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Originally Posted By: mrnismo
Is Fran done at 95 pounds normally? I'd like to give this a try too.
do it. 21-15-9 of Thrusters @ 95#, Pull-ups
other variations of Fran
- do the pull-ups chest to bar
Heavy Fran - done at 135#. often with the reps reduced to 15-12-9 and with C2B pullups
Viking Fran -
Row 1000 meters
95 pound barbell Thruster, 21 reps
21 Pull-ups
Row 750 meters
95 pound barbell Thruster, 15 reps
15 Pull-ups
Row 500 meters
95 pound barbell Thruster, 9 reps
9 Pull-ups
Heavy Viking Fran - same as Heavy Fran but with the rowing
| Agent Orange |
| (Post Master Sr) |
| 05/20/10 09:41 PM |
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Re: CrossFit
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Two sessions in, liking it so far.
| NateD |
| (Post Master Supreme) |
| 05/24/10 11:09 AM |
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Re: CrossFit
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Well I just got my level 1 certification over the weekend.
I learned a ton, between all the classroom sessions and all the demos of exercises. I dialed in my form on a lot of stuff and learned how to teach it to others too.
| toothy |
| (Post Master Sr) |
| 05/24/10 03:41 PM |
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Re: CrossFit
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Cool shit Nate. So you can give us e-coaching then right?
| ElementBabe |
| (Post Master Supreme) |
| 05/25/10 10:55 PM |
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Re: CrossFit
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10 minute cindy today -- 11 rounds + pullups, pushups
2/3 of a round less than i got last time. also, i was failing on pushups by the end. i've done the full cindy multiple times and not hit pushup failure. i'm becoming a true crossfitter that can deadlift 3x bodyweight but can't do pushups
| NateD |
| (Post Master Supreme) |
| 05/26/10 11:47 AM |
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Re: CrossFit
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Originally Posted By: antness
10 minute cindy today -- 11 rounds + pullups, pushups
2/3 of a round less than i got last time. also, i was failing on pushups by the end. i've done the full cindy multiple times and not hit pushup failure. i'm becoming a true crossfitter that can deadlift 3x bodyweight but can't do pushups
2/3 of a round less than i got last time. also, i was failing on pushups by the end. i've done the full cindy multiple times and not hit pushup failure. i'm becoming a true crossfitter that can deadlift 3x bodyweight but can't do pushups
3x bodyweight, jeebus. Spealler, is that you?
Don't worry about it too much, 2/3 of a round is nothing. Sometimes we all have bad days. Or maybe you just need to do more pushups.
You ever give any thought to trying out for sectionals next year? If not, you should. Most small guys who are fast struggle with the heavy stuff, doesn't seem like you really have that limitation.
Quote:
Cool shit Nate. So you can give us e-coaching then right?
You bet.
| ElementBabe |
| (Post Master Supreme) |
| 05/26/10 05:23 PM |
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Re: CrossFit
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Originally Posted By: NateD Z24
Originally Posted By: antness
10 minute cindy today -- 11 rounds + pullups, pushups
2/3 of a round less than i got last time. also, i was failing on pushups by the end. i've done the full cindy multiple times and not hit pushup failure. i'm becoming a true crossfitter that can deadlift 3x bodyweight but can't do pushups
2/3 of a round less than i got last time. also, i was failing on pushups by the end. i've done the full cindy multiple times and not hit pushup failure. i'm becoming a true crossfitter that can deadlift 3x bodyweight but can't do pushups
3x bodyweight, jeebus. Spealler, is that you?
Don't worry about it too much, 2/3 of a round is nothing. Sometimes we all have bad days. Or maybe you just need to do more pushups.
You ever give any thought to trying out for sectionals next year? If not, you should. Most small guys who are fast struggle with the heavy stuff, doesn't seem like you really have that limitation.
Quote:
Cool shit Nate. So you can give us e-coaching then right?
You bet.
i was just estimating, my DL is actually between 2.5 and 2.6 bodyweight. i should be able to hit 2.75x soon. saw a video of a Chinese olympian C&Jing 3x bodyweight so he had to deadlift it first
there's only a few things i can do that could be at a competitive level in sectionals. chest to bar pullups, i can do at least 20 legit ones. bar muscle ups. strict shoulder press as % of bodyweight. high rep air squats. 400m sprint if we just run it once and do nothing else.
| ElementBabe |
| (Post Master Supreme) |
| 05/27/10 05:03 AM |
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Re: CrossFit
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here's a really short one to try
3 rounds of:
10 clapping pushups
10 clapping pullups
| lunchbox |
| (Post Master Supreme) |
| 05/28/10 10:10 AM |
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Re: CrossFit
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here is a shot of my wife doing jumping pull ups... figured you guys might like it.
and a shot of some of us, I am the green shirt/glasses guy.
| NateD |
| (Post Master Supreme) |
| 06/02/10 02:17 PM |
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Re: CrossFit
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Cool shit man, how does she like it?
I've been trying to get my wife into Crossfit. Now that I am certified and training at my gym she is interested in actually trying it given my results with it over the past year and a half.
| ElementBabe |
| (Post Master Supreme) |
| 06/16/10 09:05 PM |
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Re: CrossFit
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http://www.youtube.com/watch?v=ydeCu7W1VRc
this is crazy...Grace is supposed to be 30 Clean & Jerks. not sure if it matters in Grace how you clean it or get it overhead, but this guy picked the hardest way to do it, practically muscle cleaning it and then just pressing.
| NateD |
| (Post Master Supreme) |
| 06/17/10 09:40 AM |
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Re: CrossFit
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Damn that's nuts. Maybe "Grace" should be the next CSi meathead challenge?
| mrnismo |
| (Post Master) |
| 06/17/10 11:41 AM |
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Re: CrossFit
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Are you supposed to use a lot of explosiveness in the press -- like a push press or whatever? No way I could get 135 overhead that many times unless I was exploding from the clean position. That guy was just so strong he muscled every rep until about 20.
| ElementBabe |
| (Post Master Supreme) |
| 06/17/10 11:59 AM |
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Re: CrossFit
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it's 30 clean & jerks for time
| mrnismo |
| (Post Master) |
| 06/17/10 01:51 PM |
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Re: CrossFit
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Just trying to learn here so hope I don't sound like a douche -- it seems clean and jerk is a 'squat clean' followed by a jerk.
http://www.exrx.net/WeightExercises/OlympicLifts/CleanAndJerkSideView.html
Seems like it would make a helluva difference in effort and thus time if you dont squat in the clean position before jerking right?
| ElementBabe |
| (Post Master Supreme) |
| 06/17/10 02:22 PM |
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Re: CrossFit
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yes, i'm not sure if this workout requires you to squat clean
| NateD |
| (Post Master Supreme) |
| 06/18/10 08:18 PM |
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Re: CrossFit
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I really am not sure myself. On the videos on CF.com they show people doing full squat cleans, but someone else recently told me it's just ground to overhead and doesn't really matter. I like the ground to overhead idea myself.
Speaking of cleans I got a big PR on Elizabeth today:
21-15-9
Squat clean 135lbs
Ring dips
Finished in 10:23 rx. I last did it only two months ago and got in the mid 12s so I am pretty happy with it. I have been killing workouts lately, I attribute it to eating paleo for the past month
| ElementBabe |
| (Post Master Supreme) |
| 06/20/10 06:53 PM |
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Re: CrossFit
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we've been doing dedicated olympic lifting days on wednesday and friday, so i'm slowly starting to gain confidence in those lifts. i still suck at cleans though. not much hip drive and shrug and i end up using all deltoids. that works until around 135lb..and my squat clean is more like a power clean followed by a squat
| NateD |
| (Post Master Supreme) |
| 06/23/10 12:19 PM |
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Re: CrossFit
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You'll get it eventually, practice makes perfect. Maybe practice with weights heavier than 135 since it doesn't allow for cheating. I do have to say that learning the progressions properly at my cert (deadlift -> high pull -> clean) really helped me put it all together.
| ElementBabe |
| (Post Master Supreme) |
| 07/16/10 08:32 PM |
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Re: CrossFit
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how do you maintain a false grip for consecutive muscle ups?
| NateD |
| (Post Master Supreme) |
| 07/18/10 09:23 AM |
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Re: CrossFit
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I reshift my grip on the way down. I've never thought about it really, I just figured it out, lol. I haven't tried doing full extension turnout yet though.
| 240sx805 |
| (Post Master Supreme) |
| 07/18/10 11:00 AM |
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Re: CrossFit
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http://live.crossfit.com/
crossfit games
im finally back in ok shape, im going to start trying to do crossfit again. funny that you have to be in decent shape to do crossfit, lol.
| ElementBabe |
| (Post Master Supreme) |
| 07/18/10 11:24 AM |
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Re: CrossFit
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what is a full extension turnout?
i did only my 2nd muscle up WOD, and it was my first attempt at kipping and not dropping to the floor to reset after each rep.
it was 5 MU, lunge 50ft with 52# sandbag, 4 MU, lunge, 3 MU, lunge, 2 MU, lunge, 1 MU, lunge. time was 6:40, got the best time by a minute. i was really feeling it. my MU form isn't safe though, im having trouble keeping my elbows in possibly because im not really doing a false grip. only missed 1 rep though, was so close, the last one in the round of 4 i think.
| NateD |
| (Post Master Supreme) |
| 07/20/10 08:38 AM |
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Re: CrossFit
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Good job man, I recently transitioned from resetting after each to stringing a few together. I can get about 6 to 8 in a row now.
Full extension turnout is just that - it's hanging from the rings with your hands pointed outwards and elbows not bent. Whereas usually at the bottom of mine my elbows are still bent slightly and I definitely am not turning my hands out (because then you lose your false grip I think)
| ElementBabe |
| (Post Master Supreme) |
| 07/24/10 10:37 PM |
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Re: CrossFit
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did Tabata Something Else for the first time since november
pullups 44 -> 68
pushups 95 -> 91
situps 101 -> 113
squats 136 -> 142
it was also about 20F warmer and a lot more humid this time.
the big difference in pullups was becuase i knew how to kip this time. bar was really humid though
i expected to go down in pushups, but it wasnt as bad as i thought it would be.
squats, even though i went up i was way more tired than i was last time at that point in the WOD and gave up a bit could have gotten 160
overall 414 Rx last time was 376
| Silock |
| (Post Master Supreme) |
| 07/25/10 12:28 AM |
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Re: CrossFit
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Nice!
| NateD |
| (Post Master Supreme) |
| 07/26/10 01:35 PM |
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Re: CrossFit
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Originally Posted By: antness
did Tabata Something Else for the first time since november
pullups 44 -> 68
pushups 95 -> 91
situps 101 -> 113
squats 136 -> 142
it was also about 20F warmer and a lot more humid this time.
the big difference in pullups was becuase i knew how to kip this time. bar was really humid though
i expected to go down in pushups, but it wasnt as bad as i thought it would be.
squats, even though i went up i was way more tired than i was last time at that point in the WOD and gave up a bit could have gotten 160
overall 414 Rx last time was 376
pullups 44 -> 68
pushups 95 -> 91
situps 101 -> 113
squats 136 -> 142
it was also about 20F warmer and a lot more humid this time.
the big difference in pullups was becuase i knew how to kip this time. bar was really humid though
i expected to go down in pushups, but it wasnt as bad as i thought it would be.
squats, even though i went up i was way more tired than i was last time at that point in the WOD and gave up a bit could have gotten 160
overall 414 Rx last time was 376
Kickass, and once you get your pullups going good you will have a REALLY good score. My personal best is 390, I'm oh-so-close to breaking 400 which has been a goal for awhile.
Pullups 81 (just tried to do 10 per round)
Pushups 98
Situps 84 (shit-tastic, not sure what was wrong with me that day)
Squats 127
| ElementBabe |
| (Post Master Supreme) |
| 07/26/10 06:40 PM |
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Re: CrossFit
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yeah with cooler temps and a dryer bar i can probably get 80 pullups, get my pushups back up, and 160 squats, ill hit 450 but there is no way ill ever be getting high 500s/600 like some people post. i assume they arent doing full range of motion
| ElementBabe |
| (Post Master Supreme) |
| 08/07/10 03:21 AM |
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Re: CrossFit
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pretty much got the muscle ups down now
50 squats
5 muscle ups
40 squats
4 muscle ups
30 squats
3 muscle ups
20 squats
2 muscle ups
10 squats
1 muscle up
4:26, rested 3 times on squats. 0 fails on muscle ups. can probably eventually get this one under 4 minutes
| NateD |
| (Post Master Supreme) |
| 08/09/10 08:11 AM |
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Re: CrossFit
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Nice work. You should try doing the 30 muscle up workout sometime soon to see how you do. My current best is 5:39, I banged out the first 15 or so in about two minutes but was so worn out after that my pace slowed considerably after that.
And speaking of muscle ups, I figured out how to do them without a false grip. Much harder on the wrists!
| jackedUP_hatch |
| (Jr Member) |
| 08/14/10 03:16 PM |
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Re: CrossFit
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anyone experience backpain from the lifts? Im on my first full month at an affiliate gym and i've gotten the worse back pains yet.
| NateD |
| (Post Master Supreme) |
| 08/16/10 11:20 AM |
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Re: CrossFit
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Back pain as in what, soreness?
| jackedUP_hatch |
| (Jr Member) |
| 08/16/10 08:48 PM |
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Re: CrossFit
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not really sore, it was a sharp pain. i picked up a foam roller and spent a good couple of hours rolling my back/leg's and the pain subsided.
i took a 5 day break and went in today and did the wod, didn't go all out scaled back and felt ok. again rolled for a good 30 mins
| ElementBabe |
| (Post Master Supreme) |
| 08/19/10 07:00 PM |
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Re: CrossFit
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did the 2008 Games deadlift WOD
5 rounds of
5 deadlifts @ 275#
10 burpees (jump, clap behind head)
got 4:54
| NateD |
| (Post Master Supreme) |
| 08/20/10 09:50 AM |
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Re: CrossFit
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Nice work. You should try "Coe", it's a beastly workout.
10 rounds of
10 thrusters @ 95#
10 ring pushups
I did it on Tuesday and I am STILL sore! Finished around 22 minutes. Damn thrusters
| NewYellowJacket |
| (Newbie) |
| 08/21/10 08:20 PM |
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Re: First Crossfit class...
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I am planning on doing crossfit...i heard there is kind of an introductory class where they wont kill you...Im a competetive dancer so im thinking this would be good conditioning for me..only question is, is it really as bad as they say it is and does it give you the results..wanting to do it but not sure.
| ElementBabe |
| (Post Master Supreme) |
| 08/21/10 11:50 PM |
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Re: First Crossfit class...
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Originally Posted By: NewYellowJacket
is it really as bad as they say it is and does it give you the results
the workouts can be scaled to any level
results will depend on how hard you try. but if you don't learn to execute the form properly you will get hurt.
| ElementBabe |
| (Post Master Supreme) |
| 08/24/10 05:36 AM |
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Re: First Crossfit class...
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would a thruster be legal if you dip under the bar to lock out the last few inches and then stand up again?
| NateD |
| (Post Master Supreme) |
| 08/24/10 10:27 AM |
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Re: First Crossfit class...
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Like a push jerk? It's probably "legal" but I don't know that I would call it a thruster at that point, lol. The momentum ought to carry the bar overhead so you can lock it out.
| 240sx805 |
| (Post Master Supreme) |
| 09/28/10 02:50 PM |
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Re: First Crossfit class...
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fuuuuuu fight gone bad
1min of
wall ball
sdlhp
row
push press
box jumps
Kicked my ass pretty good. My legs are tired and I dont remember wall balls burning my arms that much.
Starting back up again for weight loss.
| Hugh_G_Rection |
| (Post Master Sr) |
| 09/28/10 09:42 PM |
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Re: First Crossfit class...
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well im checking back into this thread! i bothered u guys back in january for some pointers but was busy saving for my eurotrip and hadnt yet joined a box. well i blew my knee out in switzerland and ive been completely useless for 5 months. but i got the ok from my doc last week.... SO ITS TIME!
finally joining a CF gym. sparta crossfit here in tampa. im super stoked. i imagine im gonna get raped for a few weeks on account of not working out in months, but i hope the gains are quick.
| lunchbox |
| (Post Master Supreme) |
| 09/29/10 10:27 AM |
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Re: First Crossfit class...
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just checking in on my progress... I am now doing most of the workouts as Rx. the couple of exceptions being snatch type loads as my squat is really poor. I have good form, but can't get good weight. Been working on it though with a couple extra training sessions to strengthen my legs. I am definitely slow though.
| justthetip8.5 |
| (Post Master Supreme) |
| 09/29/10 10:31 AM |
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Re: CrossFit
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Originally Posted By: jackedUP_hatch
not really sore, it was a sharp pain. i picked up a foam roller and spent a good couple of hours rolling my back/leg's and the pain subsided.
And thats the exact reason I'm very careful with what intensity/duration/specific workouts I do crossfit
| NateD |
| (Post Master Supreme) |
| 09/29/10 01:42 PM |
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Re: CrossFit
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Originally Posted By: Hugh_G_Rection
well im checking back into this thread! i bothered u guys back in january for some pointers but was busy saving for my eurotrip and hadnt yet joined a box. well i blew my knee out in switzerland and ive been completely useless for 5 months. but i got the ok from my doc last week.... SO ITS TIME!
finally joining a CF gym. sparta crossfit here in tampa. im super stoked. i imagine im gonna get raped for a few weeks on account of not working out in months, but i hope the gains are quick.
finally joining a CF gym. sparta crossfit here in tampa. im super stoked. i imagine im gonna get raped for a few weeks on account of not working out in months, but i hope the gains are quick.
<you gonna get raped.jpg>
Glad to hear you're joining the club! Let us know how your first workouts go. Prepare for great soreness and go as often as you can (3 days on, one day off) and you won't believe how fast you'll get jacked.
| ElementBabe |
| (Post Master Supreme) |
| 10/01/10 03:25 AM |
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Re: CrossFit
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J.T. 15:55 Rx (took 1:55 off old time)
21-15-9 of HSPU, ring dips, pushups
was really surprised that i got a lower time because i broke it up a lot more, instead of going to failure in round 1. yet 2nd and 3rd round i was still doing single HSPUs at a time, and 2 ring dips if i was lucky.
| jackedUP_hatch |
| (Jr Member) |
| 10/05/10 10:02 PM |
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Re: CrossFit
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i just rx'd the last two workouts, feel pretty good as im improving my techniques and getting stronger and fitter.
| Hugh_G_Rection |
| (Post Master Sr) |
| 10/06/10 07:22 PM |
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Re: CrossFit
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well i wasnt able to start last week because my CF gym was in the process of relocating to a bigger and better location, so tonight was my first go.
ur first night out u do the "spartan" and it was tough but didnt rape me like i thought
20 pushups
200 m sprint
20 sit ups
200 m sprint
20 back extensions
200 m sprint
20 squats
200 m sprint
20 kettle swings
200 m sprint
2x for time. it was def the hardest ive worked out since tearing the MCL and it felt great to push myself. almost puked
very excited to really get into it!i have 2 other questions for u guys tho. i saw the workout tonight, and it doesnt correspond to the one on CF.com. is it normal for gyms to deviate from the official website?
also, this gym provides a martial arts class along with membership fees to the workouts. its "spartan" tae kwan do. do any of u guys participate in a martial arts program at ur gyms? im wondering if it is something that would be worthwhile to do. i used to box so it could be fun to learn to kick people in the face
thanks for any info and im happy to finally join the crew of fellow CSi CFers!
| NateD |
| (Post Master Supreme) |
| 10/07/10 09:11 AM |
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Re: CrossFit
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Hell yea son, welcome to the club.
Some gyms do their own programming, it basically varies gym by gym. It's kind of an open-source model so people adapt and modify the HQ stuff as they see fit, depending on their goals. Many (like mine) follow the main site but behind by a few days just so they know what's coming up. Which gym did you join?
I am personally a believer in the HQ programming, but occasionally they post some wods that make you go
Keep in mind that not all wod programming is equal, there is a bit of an art form to it. If your gym doesn't follow the main site at all, it might be worth talking to the owner/head trainer about what the reasoning behind their programming is. Some folks like to follow a more strength-based regimen, with a strength workout (like a 5x5 type workout) followed by a metcon. But as a newcomer, you are going to see great results regardless. I don't have a martial arts program at my gym but have always been interested in trying some sort of boxing. It's really a great combination since fighters do a lot of Crossfit style training (look up the "Fight Gone Bad" workout...it's insane.)
| Hugh_G_Rection |
| (Post Master Sr) |
| 10/07/10 11:47 AM |
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Re: CrossFit
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here is the gym i joined:
http://crossfitsparta.com/
deadman rising is the one they did yesterday. it looked brutal haha
| NateD |
| (Post Master Supreme) |
| 10/07/10 02:34 PM |
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Re: CrossFit
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Looks pretty solid for the most part, but it seems like most of their workouts are geared towards metcons (metabolic conditioning) and bodyweight exercises. You will build some lungs big time doing all that. I didn't really see much that involves a barbell such as the clean, thrusters, deadlifts, snatches, etc. Once you feel like you're ready, you might want to consider doing some strength work on the side if they are cool with that sort of thing. Space is often a consideration in Crossfit gyms. Mine has a separate room for strength training.
Deadman rising is actually a mainsite wod (I did that one on Saturday), so it looks like they sprinkle them into their programming here and there.
In any case, try to get in there at least 4 times a week, preferably 5. Keep us posted
| Hugh_G_Rection |
| (Post Master Sr) |
| 10/07/10 05:36 PM |
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Re: CrossFit
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thanks for the info Nate! 4x is my goal with my shitty grad school schedule. im gonna supplement that with 2 days in the gym with good ol weight lifting for things i feel that im lacking from crossfit. sunday is rest day (too sore to fucking move) time for my second workout!
| Hugh_G_Rection |
| (Post Master Sr) |
| 10/07/10 06:54 PM |
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Re: CrossFit
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holy nutsacks batman i just did superfly
100 jumping jacks
50 squats
30 supermans
5x for time. i finished in 23:45. i could barely walk back to my car
i never knew that 250 squats could rip my anus like that! needless to say im loving this shit! if i can keep my cal intake to below 1500 a day, im pretty sure ill be able to meet my goal of 30 lbs gone by Jan 1st.
| NateD |
| (Post Master Supreme) |
| 10/08/10 07:50 AM |
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Re: CrossFit
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Most excellent.
Don't go too low on your calories, and in fact you probably need to eat more until your body gets acclimated to this style of training. You are going to lose fat regardless if you stick with this stuff so don't sweat it too much.
Back in March or so I tried to cut calories and my gains slowed considerably, and when I added a lot of protein to my diet my performance went through the roof. So if you do end up cutting calories, make sure you are eating shitloads of protein. I personally do pretty well with at least 130g/day. Eventually you will get to the point where you won't really get sore very often unless it's a really heavy lifting day.
| lunchbox |
| (Post Master Supreme) |
| 10/21/10 05:46 PM |
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Re: CrossFit
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little bit of progress update, I can now rep 3 Muscle Ups before dropping off the rings. And just today we did max weight thrusters and I got body weight (175#). Felling pretty good.
| ElementBabe |
| (Post Master Supreme) |
| 10/24/10 03:50 PM |
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Re: CrossFit
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hurt back on this one
5 rounds...
1 deadlift 311#
1 power clean 187# (i used 138#, a bit light)
3 muscle ups
15 burpees
made it through 3 rounds in 4:00, then killed my back on the deadlift. heavy as shit when tired. 2.15x bodyweight. first time ive ever failed on a deadlift attempt, and paid for it. really disappointing, was killing it
| NateD |
| (Post Master Supreme) |
| 10/26/10 10:31 AM |
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Re: CrossFit
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Damn you are a beast on deadlifts. You been working on your clean & jerk any?
| ElementBabe |
| (Post Master Supreme) |
| 11/21/10 06:00 PM |
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Re: CrossFit
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heh its been a while. a couple months ago we did a team WOD w/ 50 C&Js at 133 so i got some experience there. the weight is no problem.
has anyone worked on Iron Cross progressions? my back injury has kept me out of heavy lifting, though it's getting better. so i've been doing some gymnastics work. up to 12 muscle ups now, and my kip isnt 100% due to the back. i want to get so many that the 30 MU WOD becomes a joke. 3 minutes is 99th percentile and i want to crush that.
| NateD |
| (Post Master Supreme) |
| 11/29/10 01:12 PM |
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Re: CrossFit
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I goofed around with them but I always forget about doing stuff like that after awhile. Got bigger fish to fry, I still need to learn double unders and work on my deadlift. I often end up losing focus and just kinda meander with whatever wods they end up posting on the main site. That will change at some point.
The gymnastics stuff would be a good goal for you for sure. You should try the 30 MU wod soon to see where you're at. Last time I did it I got 5:39, I was flying until I got to 20 or so and then it got really frigging hard. I think it only took me around 2.5-3 minutes to do 20.
Can you do them strict? It might be a good idea to build up your strength doing them strict, then when you kip it will be butter.
| ElementBabe |
| (Post Master Supreme) |
| 11/29/10 07:00 PM |
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Re: CrossFit
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i can do them strict but after ~2 getting over the transition point gets hard, my form is probably partly to blame. i usually just kip past that hard spot
| Hugh_G_Rection |
| (Post Master Sr) |
| 12/23/10 08:08 PM |
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Re: CrossFit
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checking back in after a while. still loving CF! im maintaining about 4 nights a week, and im down about 12 lbs since ive started, but ive gained a shit ton of muscle. im starting to get pretty jacked, i just gotta lose this last bit of fat in the love handles. lately, since school has slowed down wit winter break, im doing 2-a-days. one workout in the gym wit weights in the am, CF in pm. we did Valentines Day Massacre tonight and i wanted to fucking die after doing heavy squats yesterday. fml
| NateD |
| (Post Master Supreme) |
| 12/24/10 10:58 AM |
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Re: CrossFit
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Nice dude! It's really amazing how fast you can get yoked at the same time you cut fat with CF. I doubled up yesterday since I'm taking the weekend off:
1st workout - 20 minute amrap of
5 chest to bar pullups
10 ring dips
15 overhead squats, 95lbs
- got 8 rounds.
A few hours later the gym was empty so I did the hero workout "Nutts":
10 handstand pushups
15 deadlifts at 250lbs
25 box jumps, 30"
50 pullups
100 wall balls (!!!)
200 double unders (I did tuck jumps instead since I still suck at them)
400m run with 45lb plate
-26:30, prob a little slower than it shouldve been being my second wod. My legs are TRASHED!
Good times. I love this shit
| lunchbox |
| (Post Master Supreme) |
| 01/11/11 06:29 PM |
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Re: CrossFit
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whats up! Still hitting it 4-5 days a week. Just have a quick question to throw out there...
Has anyone switched gyms? I like my trainer, like most of the people I work out with, but kind of want to switch things up a bit. If you think about it, it is kind of the crossfit mentality. Challenge yourself with something new. I just am not sure how to break the news to my coach.
| lunchbox |
| (Post Master Supreme) |
| 01/11/11 06:31 PM |
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Re: CrossFit
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I should add that I am not at a huge box with 30 people a session, where I wont be missed. Our evening WODS have like 5 - 6 people in them max, saturday is like 10-14. And if I switch my wife will probably be coming with me.
| NateD |
| (Post Master Supreme) |
| 01/12/11 11:53 AM |
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Re: CrossFit
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Good luck if you do switch. I am personally really happy at my box and don't think I could ever go elsewhere unless I moved away from the area or something. It's like a second family.
| slowpoke |
| (Post Master Supreme) |
| 01/12/11 11:59 AM |
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Re: CrossFit
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You should switch up trainers every 12-18 weeks or so. I do at my gym and it makes a huge fucking difference (same gym though). It's like starting at day 1 all over again.
| lunchbox |
| (Post Master Supreme) |
| 01/12/11 03:51 PM |
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Re: CrossFit
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Originally Posted By: NateD Z24
Good luck if you do switch. I am personally really happy at my box and don't think I could ever go elsewhere unless I moved away from the area or something. It's like a second family.
In most aspects I feel the same way. I will probably end up staying, I have no complaints, just itchy feet is all.
edit: we only have one trainer.
| 65_289 |
| (Post Master Sr) |
| 01/12/11 04:31 PM |
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Re: CrossFit
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How much do you pay for Crossfit? I called all the places in my town, and the cheapest was $135 a month. Most were around $150.
| Sir Ironpool |
| (Post Master Supreme) |
| 01/12/11 04:55 PM |
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Re: CrossFit
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Crap, that's expensive!
| lunchbox |
| (Post Master Supreme) |
| 01/12/11 05:08 PM |
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Re: CrossFit
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that's about right. It is a pretty standard price no matter where you go. If you are in a good box and you are willing to put in the effort, it is absolutely worth it. I have never heard anyone who has stuck with the program complain about the price.
| ElementBabe |
| (Post Master Supreme) |
| 01/13/11 02:14 AM |
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Re: CrossFit
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Originally Posted By: Mr. Mom
Crap, that's expensive!
no, it's very cheap. find out what small group training costs at a regular gym. about $25/hr. if you did it 20 days per month that's $500/mo.
| NateD |
| (Post Master Supreme) |
| 01/13/11 11:34 PM |
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Re: CrossFit
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Originally Posted By: antness
Originally Posted By: Mr. Mom
Crap, that's expensive!
no, it's very cheap. find out what small group training costs at a regular gym. about $25/hr. if you did it 20 days per month that's $500/mo.
Mother fucking this. It is worth every penny and you will get fantastic results guaranteed if you're doing it right.
Mr mom, if you ever get tired of your triathloning and ever want to try something new, I highly recommend it. You will lose weight and put on muscle like a mad man. Oh hell, I challenge you to try it for six weeks or so in the off season and see what you think
| lunchbox |
| (Post Master Supreme) |
| 01/14/11 08:46 AM |
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Re: CrossFit
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My wife is an avid runner. Marathon, 30k, Half, 10k, 5k, she does them all. She is usually top 5 for her age group (not counting elites at the bigger races). She started doing crossfit with me last year and all her times dropped considerably to put her in the top 3's. At first she as worried that her running would suffer because she was logging way less miles a week, but the results spoke for themselves. As for me, I barely run outside of the gym anymore but I am always 2 weeks of training away from running a 50:00 10k, last year I ran a 1:52 half marathon with nothing but crossfit as my base.
Just my .02
| 137 |
| (Post Master Supreme) |
| 01/19/11 01:50 PM |
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Re: CrossFit
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I went in for an introductory session about 2 saturdays ago thinking that I should be able to do this.
HOLY FUCK DID I GET RAPED!!! So after that raping and a week of not being able to walk, I told the coach I want to sign up. I did my first on ramp class yesterday morning.
warm up
40 meter run
10 burpees
10 ball slams
went over lifting and stretching fundamentals for a bit. worked on squats, kettle ball swings, and proper push up range of motion.
They want you to be masters of technique and movement rather than some buff beast who looks like shit when lifting. So we did a push up, when chest is on the ground lift hands off of the ground slightly and then go up.
we did a 500m row sprint kept the row time under 1:20 then 3 rounds of
10 squats
15 kb throws
10 push ups
500m row sprint.
I really, really, really have like 0 stamina lol. I mean the working out part isn't hard but fuck man those rows killed any reserved energy I had and the push ups were like I had an elephant on my back.
I go back on thursday for my second on ramp session. I mean I can only get better from here. I want to try and condition my breathing a bit more so I stop taking so many breaks in between the work outs.
It's definitely not like going to the gym and throwing weight around. and then hitting the next set when I'm ready.
| NateD |
| (Post Master Supreme) |
| 01/21/11 11:38 AM |
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Re: CrossFit
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Ha, yeah dude everyone gets raped their first time out. I see that you found rowing for time is really, really tough!
Glad to see we have another convert. Stick with it and you will get jacked guaranteed. If you really want to get even better results, you should explore crossfit's dieting/lifestyle tips. A lot of folks have had great success with the paleo diet.
As for me, I couldn't be happier with it. I passed my two year anniversary yesterday
| ElementBabe |
| (Post Master Supreme) |
| 01/22/11 06:07 AM |
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Re: CrossFit
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you rowed a 500m in 1:20?? or do you mean 2:20.
| NateD |
| (Post Master Supreme) |
| 01/22/11 06:53 PM |
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Re: CrossFit
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Either that or it was a 250m row.
| lunchbox |
| (Post Master Supreme) |
| 01/26/11 09:33 AM |
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Re: CrossFit
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tore the shit out of my left shoulder last night doing muscle ups. was doing sets of 4 muscle ups/25 squats. dropped of the rings after the 2nd set, 4th rep and felt a little sore, when I got back on them for the next set I couldn't pull with my left arm at all. I was so mad I was getting sick to my stomach. I know this is one of those things that is going to nag at me the rest of my life now.
| NateD |
| (Post Master Supreme) |
| 01/26/11 12:47 PM |
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Re: CrossFit
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It might not necessarily have been hurt, it might have just fatigued really fast if there wasn't any specific point in which you felt something bad happen. Sometimes your shoulders just get too tired to pull anymore. Just make sure you rest a good bit before you go back to working out. Stretch, stretch, stretch...
I still remember the day after doing "Angie" (the first part of which involves doing 100 pullups) the next day I could not lift my right arm over my head and was totally freaking out thinking I'd torn a rotator cuff or something. Then the next day my left arm was the same way. I was just REALLY fucking sore
So here's to hoping there's not anything wrong with yours..
| psi mr2 |
| (Post Master Supreme) |
| 01/26/11 06:01 PM |
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Re: CrossFit
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Do many women do crossfit? I have three guy friends that do it - are completely ripped but they've always the type to be in shape anyway. I'm mostly doing cardio now.. I'm interested in it but Crossfit scares me.
Here's my two friends that do it:
(far left)
| ElementBabe |
| (Post Master Supreme) |
| 01/26/11 10:30 PM |
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Re: CrossFit
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women who do crossfit get a nice ass. or you can get one with box jumps, squats, and deadlifts. 4" step-ups in step class, not so much.
unless your body naturally develops huge biceps, you're not going to get it from crossfit if you're afraid of that.
| lunchbox |
| (Post Master Supreme) |
| 01/27/11 03:00 PM |
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Re: CrossFit
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yep. My wife kills it in our workouts, does most everything RX, (Pull Ups being the major exception, she can only do about 5 before running out of steam) and crushes it on the timed WODS. She has a sub 6 minute fran with RX weight and the skinniest band assistance on her PU. You would never know it to look at her. She is thin for sure, but no big muscles.
me on bar, her on Wall Ball
edit:ooops huge pic
| lunchbox |
| (Post Master Supreme) |
| 01/27/11 03:03 PM |
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Re: CrossFit
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older pic from summer, but that is my wife, I am guy with glasses
| 137 |
| (Post Master Supreme) |
| 01/27/11 07:40 PM |
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Re: CrossFit
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Originally Posted By: antness
you rowed a 500m in 1:20?? or do you mean 2:20.
lol you guys never reply to this thread and now there is a shitload of responses.
you do 500m but they want you to keep your row time under 1:20 on the row display, depending on how much power you are or aren't putting into the row that time can either increase or decrease.
I guess if you trained as a professional boat rower or some shit they use that little meter to determine without being in a real row boat how their conditioning to maintain a certain time.
So if I'm trying to do 500 meters in 5 minutes I have to keep my row rhythm under or at 1 minute for my pulls.
Or at least that's how I assume that works. I dunno I'm just trying to do my 500 meters and get the fuck off of that thing.
today was my 3rd on ramp session, jumping into my final tomorrow and then going into regular training after that.
today was
3 rounds
50 rep jump rope (sissy ass double unders cause i'm out of shape)
10 overhead squats
50 rep jump rope (same as above lol)
10 20lb 8ft wall ball (tried 10, hells to the no haha)
50 rep jump rope (see first one)
10KB sumo deadlift upright rows
but yeah eventually this has to get easier lol
| 137 |
| (Post Master Supreme) |
| 01/27/11 08:09 PM |
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Re: CrossFit
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Originally Posted By: psi mr2
Do many women do crossfit?
Yeah more chicks are normally in the classes than guys, the only ones who get all super buff are all into competing and shit.
My friend has been doing it for a few years and motivated me to start.
in the middle, older chick on her left and right. a lot of these girls are all into it man, it's nuts.
| ElementBabe |
| (Post Master Supreme) |
| 01/31/11 02:15 AM |
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Re: CrossFit
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clean & jerked 165 today. real low since i've pressed 160 before. but i have had a fear of cleaning or jerking heavy weight and have been trying to get over it. i was surprised how easy the clean went up when i just went for it, it was practically a muscle clean. the jerk ended up a push press because i'm hesitant of dropping under weight i can't press (i have "jerked" 177 recently so that wasn't a PR). should definitely have 200+ once i get the mental game down. but i don't really see the point in trying, i just feel like i'm risking injury
| NateD |
| (Post Master Supreme) |
| 01/31/11 09:50 AM |
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Re: CrossFit
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Just do it and don't be a pussy mr. deadlift 400.
I can't believe you don't like doing cleans!
| ElementBabe |
| (Post Master Supreme) |
| 01/31/11 10:47 PM |
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Re: CrossFit
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i need to do DT again and up the weight to 133. the problem is going to be holding onto the bar
| 137 |
| (Post Master Supreme) |
| 02/08/11 08:05 AM |
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Re: CrossFit
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I want to go in again today but my legs are really sore, the wod posted involves squats. I'm thinking of maybe going in later if possible
yesterday I did this.
warm up was
400m run
3 rounds
10 single arm kettle bell swings
10 goblet squats (http://www.youtube.com/watch?v=PKmrXTx6jZs) using same kb
10 wall squats
work out was
A: Dead Lift 3-3-3-3-3 @ 80% of 1RM (this was fun for me everything else, not so much lol) *Use the same weight for all sets
I don't know what my 1 rep max was so I used 80kg
B: 4 Rounds for Time:
15 Burpees
20 Russian Kettlebell Swings (m 24kg, w 16kg)
100m Sprint
time was 18: and some change.
I was too tired to care, that third and 4th set of burpee's was brutal the russian kb swings were cool, but after that warm up, and dead lifts it felt like I was walking with two concrete walls for legs. I couldn't even muster a half ass jog for the sprint, power walked like a big girl.
I pretty much whimpered like a girl through the rest of the workout. My cardiovascular shape has gone out of the window since I stopped working out.
It felt good to have everyone in the class cheer me on and help psyche me up on finishing without stoping. I even forced myself to jog that last sprint.
I really love crossfit, I feel so accomplished finishing a wod. Where as if I'm at the gym and I can't finish a set, I'm like well time to go home then.
| 137 |
| (Post Master Supreme) |
| 02/17/11 05:09 PM |
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Re: CrossFit
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Well I'm back, the only one posting in this thread lol.
Anyway Wod for yesterday was pretty brutal.
Warm up was training with medicine balls running back and forth, side to side through the gym with them. Pretty exhausting, then suicides, medicine ball cleans, and sumo deadlift upright rows with kettle bells.
3 rounds
400m run
15 power cleans at 65kg (I only did 44k cause I'm a chump)
15 push ups
The run I use as a recovery and obviously because I suck ass at running, the push ups were like I had 1000lbs on my back after doing those power cleans.
I will say in my defense I was able to clean 65kg, but I know my limit, no fucking way I was getting that up 45 times. I don't have the grip strength for it.
It will be nice to see how I improved on this however.
| NateD |
| (Post Master Supreme) |
| 02/18/11 04:24 PM |
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Re: CrossFit
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They sure have you doing lots of volume for a crossfit newb. As long as you still feel good, more power to you!
Keep at it man. It will always suck but you will notice your times on everything improving eventually. You'll also learn how to push harder mentally but it takes time. Not sure what happened to everyone else in this thread, lol. Seems like it's just me you and anthers left...
| Sir Ironpool |
| (Post Master Supreme) |
| 02/18/11 06:43 PM |
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Re: CrossFit
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Originally Posted By: beefbox
older pic from summer, but that is my wife, I am guy with glasses
Dude....I hope you got a refund from the barber that fucked up your haircut.
| NateD |
| (Post Master Supreme) |
| 02/21/11 06:16 PM |
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Re: CrossFit
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Ugh...awful wod today. Did "Eva":
5 rounds of
800m run
30 kb swings with 70lbs
30 pullups
So yes, that is 2.5 miles, 150 kb swings and pullups. What a fucking beat down. Took me a little over 50 mins which I'm a bit disappointed about. Ripped the ever-loving shit out of both hands too. Glad every day isn't like this
| Mick in SD |
| (Post Master Supreme) |
| 02/23/11 09:46 AM |
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Re: CrossFit
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Today is my first crossfit intro session. I signed up for a gym by my house and need to take 4 personal sessions before they allow you to attend regular classes. GF has been doing it for a few months now and looks great. I'm ready to get my ass kicked.
| NateD |
| (Post Master Supreme) |
| 02/23/11 11:18 AM |
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Re: CrossFit
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Let us know how it goes
| Mick in SD |
| (Post Master Supreme) |
| 02/23/11 07:22 PM |
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Re: CrossFit
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Today was simple, we just went over a few different moves and he made sure my form was spot on before moving to another. squats, shoulder press and dead lift. I'm hoping to get through with this ASAP and let the ass kicking begin.
| toothy |
| (Post Master Sr) |
| 02/24/11 01:42 PM |
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Re: CrossFit
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How much are you guys paying where you're @?
| 137 |
| (Post Master Supreme) |
| 02/24/11 04:47 PM |
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Re: CrossFit
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A: 4 Rounds of the complex:
1 Shoulder Press
3 Push Press
5 Push Jerks
* Build weight each round. I ended up at 44Kg
B: AMRAP in 7 Minutes: Double Unders I only did 5 legit du's the rest were ankle slappers =(
| infuryum |
| (Post Master Supreme) |
| 02/24/11 05:38 PM |
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Re: CrossFit
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Graduated today from On-Ramp. Dropped my baseline by 4:36.
| Mick in SD |
| (Post Master Supreme) |
| 02/25/11 07:43 PM |
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Re: CrossFit
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Did my first "workout" today. 15 pushups, 9 super deadlift high pull (is that it?), and 400m row. 3 rounds for time. 8:34 and I was BEAT! I want more!
| toothy |
| (Post Master Sr) |
| 02/25/11 08:04 PM |
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Re: CrossFit
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sumo*
| Mick in SD |
| (Post Master Supreme) |
| 02/25/11 10:24 PM |
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Re: CrossFit
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That's it. Thanks.
| ElementBabe |
| (Post Master Supreme) |
| 02/28/11 11:59 AM |
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Re: CrossFit
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http://vimeo.com/20435233
lulz
| NateD |
| (Post Master Supreme) |
| 03/01/11 09:37 AM |
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Re: CrossFit
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Ahh, I was going to post that too. It probably needs its own thread. Mikko's pretty much my hero. 11 fucking rounds of King Kong, unfriggingbelievable.
| ElementBabe |
| (Post Master Supreme) |
| 03/01/11 10:51 AM |
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Re: CrossFit
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my rounds of king kong: 0
i hurt my back on a similar style workout
1 DL @ 311
1 PC @ 185
3 muscle ups
15 burpees
it was 5 rounds and i got the first few rounds in just over 1 min each then i had my first DL fail ever, with pain. still working the weight back up. DL when exhausted is just so hard.
| ElementBabe |
| (Post Master Supreme) |
| 03/02/11 01:35 PM |
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Re: CrossFit
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getting better at cleans. power cleaned (it was really a muscle clean) 190# yesterday and it was still not that hard. most i had attempted prior to that was 165#. 100kg C&J is probably possible very soon
my form issue w/ cleans is i don't open the hips all the way and just row the bar up into the rack position and don't drop down under it, especially when its heavy
| infuryum |
| (Post Master Supreme) |
| 03/03/11 03:44 PM |
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Re: CrossFit
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First week out of On-Ramp. Started those beginner classes at the beginning of January.
Annie: 50/40/30/20/10 double-unders and situps.
I did single-unders (I'm a fatass) at a ratio of 3-1. 150/120/.../30. Situps were normal. 26:06
Currently 5'11" and 253 lbs. Size 40 pants.
I've switched over to about 80% Paleo and have drastically cut back on my drinking (I looove bourbon and rye whiskey). I haven't seen much change yet, but I'm not giving up.
| 137 |
| (Post Master Supreme) |
| 03/03/11 09:51 PM |
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Re: CrossFit
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Amrap in 20 minutes today
10 press cleans @ 40kg
15 burpee's
20 box jumps.
I only finished two rounds and got up to 4 box jumps on the third.
| NateD |
| (Post Master Supreme) |
| 03/05/11 11:50 AM |
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Re: CrossFit
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Hey antness...still working on muscle ups? I did 30 again for time today...4:38! PR by a little over a minute
| lunchbox |
| (Post Master Supreme) |
| 03/05/11 03:21 PM |
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Re: CrossFit
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nice work on the muscle up PR. I am still recovering from my MU injury. Did some pull ups today for the first time in 5 weeks.
| ElementBabe |
| (Post Master Supreme) |
| 03/05/11 06:37 PM |
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Re: CrossFit
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Originally Posted By: NateD Z24
Hey antness...still working on muscle ups? I did 30 again for time today...4:38! PR by a little over a minute
not for a while. i did a WOD a while back that was 5 rounds of 5 MU, 30 double unders. i don't do either movement efficiently, really muscling it, i got the first 3 rounds of MU unbroken and then i hit the wall HARD. by the last round i was needing at least 30 seconds of recovery per rep. so i have a feeling my 30 for time is gonna suck. my recovery times on everything are pretty long though
| ElementBabe |
| (Post Master Supreme) |
| 03/08/11 03:02 PM |
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Re: CrossFit
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did a muscle up WOD yesterday
4 rounds of 5 muscle ups, 5 power clean 155#
got the muscle ups unbroken, but had never done more than 133# cleans in a WOD, so that was a challenge. my form sucked in the WOD and i was just muscling it up. last round of cleans took almost 2 minutes lol. ended up w/ a time of 6:35
| 137 |
| (Post Master Supreme) |
| 03/08/11 05:51 PM |
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Re: CrossFit
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A: Hang Power Snatch 3-3-3-3-3*
*Build Weight each round
B: 5 Rounds for time of:
10 Hang Power Snatch (m 29kg, w 20kg)
20 Sit Ups
30 Double Unders
I got up to 60kg and got my first lifting blister in 2 years yay
I only completed 4 rounds 21.44 or something to that effect, 6am class rolled in and I wrapped it up. I'm sure if I did 5 rounds it would've taken about 10-15 more minutes.
Need to work on double unders so that it wont slow me down. I was doing build ups. I did 60 singles to compensate with a du thrown in here and there.
| 137 |
| (Post Master Supreme) |
| 03/09/11 12:46 PM |
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Re: CrossFit
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400 m run
ball slams (used some heavy ass little black cannon ball) pyramid. 2-4-6-8-10-8-6-4-2
A: push press 5 sets of 4 build weight each set. ended up at 64kg couldn't get 4 unbroken with 74kg =(
B: 600m run
AMRAP Burpee's 8minute cut off.
got 21 burpee's in, holy hell I am so glad I pushed myself and didn't walk during that 600. pull ups and running are probably my weakest imo so I was glad I didn't walk at all.
| NateD |
| (Post Master Supreme) |
| 03/11/11 11:07 AM |
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Re: CrossFit
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Nice work man, keep up the good work. It's good to see others around here get bitten by the bug
If you haven't already, get some good protein powder for better recovery. I've been adding bcaa and l-glutamine to my optimum whey smoothies (also with blueberries and strawberries for carbs) and it has helped tremendously. I feel much better after wods and especially the day after.
Today I did:
4 rds
7 muscle ups
15 deadlifts @ 225
30 lunges
17:23, the deadlifts were tough, really winded me.
Also did a really crazy barbell wod this week of:
8 deadlifts
6 power cleans
4 push jerk
2 back squat
All with 135lb, for TEN rounds, lol. That's 200 reps, it was pretty nuts.
| 137 |
| (Post Master Supreme) |
| 03/11/11 09:14 PM |
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Re: CrossFit
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fuck....
yesterday was a baseline day.
A: For time:
"CFP Base Line"
500m Row
40 Squats
30 Kettlebell Swings 24kg
20 Push Ups (i had my knee's down, those kb swings always slay me)
10 Pull Ups (they were all jumping as I don't have kip or strict)
I ended up at 7:33 since the displays were broken on the rowers (now repaired) we had to row for 2 minutes. I think I probably would've had a faster time as I got a pretty decent row.
B: 10-9-8-7-6-5-4-3-2-1 of:
Strict Toes to Bar
Weighted Hip Extensions (m 10kg, w 5kg)
and then today which was a nice light day. no fucking 400m run warm ups. thank you thank you thank you lol.
A: Clean & Jerk - Build to a 1RM
74kg I think I could do more, just gotta get that shoulder rack down.
B: 3 Rounds for time:
20 Burpees
50 Double Unders
Time was 16:42 I think. I am still trying to find my double unders, I think I may actually buy my own rope to practice with. I can do singles all day and had to do 150 in place of the 50 double unders.
It's a harsh adjustment but my coach said it was to get my conditioning up.
| lunchbox |
| (Post Master Supreme) |
| 03/16/11 08:52 AM |
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Re: CrossFit
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Anyone signed up for the Crossfit open? I did. Curious to see how we all stack.
| NateD |
| (Post Master Supreme) |
| 03/16/11 12:41 PM |
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Re: CrossFit
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Yeah I'm signed up. Of course the first workout they posted has double unders, which I suck at.
| lunchbox |
| (Post Master Supreme) |
| 03/16/11 05:59 PM |
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Re: CrossFit
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4 rounds + 30 double under + 4 Power snatch
not great but I am happy with it. Might take another crack at it on Friday and go for an even 5 rounds.
| ElementBabe |
| (Post Master Supreme) |
| 03/16/11 09:20 PM |
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Re: CrossFit
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i'll probably end up around the 65th percentile, like i do with most things in life.
i figure you need to be at least top 5% to have a shot at advancing to regionals, maybe top 1-2% if you live in a very competitive area.
you'll probably need 8+ rounds for this WOD.
i did a similar WOD today as a warm-up, and my double unders were clicking, but that is usually not the case. if they click I will probably get 5 rounds, 6 would be pushing it i think.
| 137 |
| (Post Master Supreme) |
| 03/16/11 11:14 PM |
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Re: CrossFit
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Female coach in my gym is a little fucking beast she clocked in @ 6 rounds 24du.
I am not signed up cause I just started doing crossfit so there are many things I can't do like pull ups or double unders.
| NateD |
| (Post Master Supreme) |
| 03/17/11 12:34 PM |
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Re: CrossFit
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Yeah, you might as well wait until next year. Think of how much of a badass you will be after a year of what you're doing now.
Also I don't know if your gym participates, but you should consider tracking your workouts on http://www.beyondthewhiteboard.com . I've been on it for two years, it's completely invaluable. It tracks previous times, how often you work out, shows your benchmark scores, your ranking compared to others, and a lot more. Well worth the $3 a month.
| lunchbox |
| (Post Master Supreme) |
| 03/17/11 01:14 PM |
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Re: CrossFit
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I like BTWB but unless your affiliate is putting the workouts up, it can be pretty grueling to input the workout format.
| ElementBabe |
| (Post Master Supreme) |
| 03/19/11 03:18 PM |
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Re: CrossFit
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did the Open WOD today
4 rnds + 30 du's + 10 snatch
the way they count the score is by total # of reps so it is weighted heavily in favor of du's. could i have rested slightly less and done 5 more snatches? yes. enough to have 10 seconds left to pump out 20 more du's? yes. but when you're breathing heavy in the WOD it's really, really hard to get that extra motivation. it's all hindsight.
even so, i doubt any less than 7 rounds will be good enough
| NateD |
| (Post Master Supreme) |
| 03/19/11 07:27 PM |
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Re: CrossFit
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Originally Posted By: beefbox
I like BTWB but unless your affiliate is putting the workouts up, it can be pretty grueling to input the workout format.
True, mine follows the main site so it's much easier.
Originally Posted By: antness
4 rnds + 30 du's + 10 snatch
the way they count the score is by total # of reps so it is weighted heavily in favor of du's. could i have rested slightly less and done 5 more snatches? yes. enough to have 10 seconds left to pump out 20 more du's? yes. but when you're breathing heavy in the WOD it's really, really hard to get that extra motivation. it's all hindsight.
even so, i doubt any less than 7 rounds will be good enough
Very true. I haven't done it yet since I'm just now getting over a minor bout of food poisoning...
| ElementBabe |
| (Post Master Supreme) |
| 03/19/11 11:29 PM |
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Re: CrossFit
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right now i'm ranked around #340 of 600 in my region...but the scores being added later in the day are much worse than the scores already up top 60 heh yeah right. not going to happen especially since it's doubtful that muscle ups will make these WODs since they're not for "everyone". i smell a long met-con with wall balls coming up..
| 137 |
| (Post Master Supreme) |
| 03/20/11 02:30 AM |
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Re: CrossFit
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I did the wod but because I don't have double unders I had to do 90 singles. My coach also only wanted me to do the bar to check my form.
I did 3 rounds and 6 singles. My feet were on FIRE from those singles.
| lunchbox |
| (Post Master Supreme) |
| 03/24/11 09:29 AM |
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Re: CrossFit
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I did it again last friday and got 5 rounds + 11 double unders. Currently 240 of 561 in my region.
And it is so true about the during vs. after mentality. Why couldn't I just lift that rope 1 more time?
| NateD |
| (Post Master Supreme) |
| 03/26/11 06:34 PM |
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Re: CrossFit
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Nice job. I finally did it today and got 2.2 rounds cause of the damn double unders
They are a bitch, although I am finally getting better. I got five in a row, that's a record for me. I'm going to be practicing every day from now on until I figure them out.
| 137 |
| (Post Master Supreme) |
| 03/28/11 06:22 AM |
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Re: CrossFit
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Originally Posted By: NateD Z24
Nice job. I finally did it today and got 2.2 rounds cause of the damn double unders
They are a bitch, although I am finally getting better. I got five in a row, that's a record for me. I'm going to be practicing every day from now on until I figure them out.
They are a bitch, although I am finally getting better. I got five in a row, that's a record for me. I'm going to be practicing every day from now on until I figure them out.
http://www.youtube.com/watch?v=hXovowbMsLE
| lunchbox |
| (Post Master Supreme) |
| 03/28/11 11:16 AM |
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Re: CrossFit
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after week 1 I am in 6404th place...lol
wife is 3035. We are both just above the 50% mark.
If any one wants to compare with me my name is Philip Breisch... leave me a comment on my page if you do so I can check out your stats. We should put a CSi team together.
| 137 |
| (Post Master Supreme) |
| 03/29/11 01:02 AM |
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Re: CrossFit
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today was so good.
warm up
400m run
15 good mornings
15 back extensions
15 reverse hypers
A - 5 rounds
5 deadlift 20 second rest build weight each set.
100 meter sprint
B: amrap burpee's for 30 seconds. 5 rounds
I don't know how those people were able to sprint so damn fast after deadlifting, my legs felt like fucking tree trunks. I set a PR on the deadlifts 5 at 130kg (286lbs). I could've lifted more but was worried I wasn't keeping form.
Coach said I was, so I was happy.
| lunchbox |
| (Post Master Supreme) |
| 03/29/11 09:31 AM |
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Re: CrossFit
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nice job hanging in there. How many times a week are you going?
| 137 |
| (Post Master Supreme) |
| 03/30/11 06:35 PM |
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Re: CrossFit
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I try to go at least 4 days a week, now that they have opened up weekend classes I think I may go my normal 4 and check out one of the skill classes on sunday to help out with stuff I suck at instead of them getting thrown into a wod and trying to focus on improving at it.
I really need to work on pull ups, and double unders, and box jumps. anymore than 8 and I'm out of breath, yesterday it was
Part A:
Amrap strict pull ups 4 rounds followed by 30 box jumps then 3 minute rest.
Part B:
8 GHD Situps
15 push ups
no rest 3 rounds.
| NateD |
| (Post Master Supreme) |
| 03/31/11 08:47 AM |
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Re: CrossFit
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Anyone done this week's Games workout yet? 15 minute amrap of 9 155lb deadlifts, 12 pushups, and 15 box jumps on a 24" box.
Also did a doozy of a wod yesterday...21-15-9 225lb deadlifts and 135lb overhead squat. Shit got really heavy really fast.
| lunchbox |
| (Post Master Supreme) |
| 03/31/11 11:31 AM |
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Re: CrossFit
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doing the games wod tonight. have a busted up ankle from hockey last night so we will see how those box jumps go. The deadlift OHS Wod was nasty. And I only did 95lbs OHS
| lunchbox |
| (Post Master Supreme) |
| 03/31/11 06:52 PM |
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Re: CrossFit
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did the games wod... 7 rounds +9+12+8 Box Jumps
wanted to get into the 8's. Gonna hit it again sunday
| 137 |
| (Post Master Supreme) |
| 03/31/11 08:18 PM |
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Re: CrossFit
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I will probably have a pitifully low round number, the deads will be the easiest part for me, the push ups however and box jumps will slay me.
| NateD |
| (Post Master Supreme) |
| 04/02/11 10:42 AM |
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Re: CrossFit
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Beefbox I beat you by two reps, lol. I was just shy of 8 rounds by 5 reps, got 7 full rounds and all the way to 10 box jumps. Fucking hard workout! It kills me that I was so close to eight
| lunchbox |
| (Post Master Supreme) |
| 04/03/11 02:53 PM |
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Re: CrossFit
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BLAM! 7 Rounds+11 Box Jumps. Back on top!
And yeah, I am not a happy camper. Wanted 8 bad.
| 137 |
| (Post Master Supreme) |
| 04/05/11 12:11 AM |
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Re: CrossFit
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My dad called me to have breakfast literally as my alarm went off for me to do 11.2 I can't tell my dad no. I can always go work out, may not always get to have breakfast with my dad.
came in today late without my shoes on, did the warm up barefoot
800m run was more focused on not stepping on some crack pipe or syringe or broken glass rather than running without shoes on.
30 second ball slams, 30 second squat holds 3x
30 second jumping shrug squats, planks 3x
workout part A
60% 1 set 50kg (110lbs)
70% 1 set 60kg (132lbs)
80% 3 sets of your 1rm. 70kg (154lbs)
workout part b for time (sprint)
4 rounds
10 hang power cleans @ 44kg (97lbs)
10 pull ups any way you can do them full extension and chin above bar only requirement.
I did 8:34 used a box assist on the pull ups, around the 3rd round I was more focused on trying to close my fist than I was trying to clean the weight or do a pull up.
seriously blasted the piss out of my forearms.
| lunchbox |
| (Post Master Supreme) |
| 04/06/11 11:10 AM |
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Re: CrossFit
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11.3 Wod is gonna be tough. That is a pretty heavy weight for me, I think I can get a few rounds in, but it won't be pretty.
| NateD |
| (Post Master Supreme) |
| 04/06/11 05:22 PM |
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Re: CrossFit
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Originally Posted By: beefbox
11.3 Wod is gonna be tough. That is a pretty heavy weight for me, I think I can get a few rounds in, but it won't be pretty.
I love squat cleans! I actually just did it an hour ago, got 17 rounds but I think I can get 20. I was so gassed that I couldn't take a breath on the way up from the bottom. I am liking this week's wod, it will probably eliminate a lot of folks since it's so strength based.
| 137 |
| (Post Master Supreme) |
| 04/07/11 12:40 AM |
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Re: CrossFit
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I'll let you guys know how I did, doing it friday. I'm shooting for 25. should be able to shoot that weight up pretty easy, it's the squat clean that will probably gas me.
| ElementBabe |
| (Post Master Supreme) |
| 04/07/11 12:19 PM |
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Re: CrossFit
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i just hope i get at least 10 reps. that's 20# over my bodyweight and i don't have efficient lifting technique
most i have ever squat cleaned is 155# (yesterday) but i have muscle cleaned 190# lol. the heavier it gets the more i just want to muscle it.
also, i can't hang clean for shit, so my technique from the ground is just to pull early.
| lunchbox |
| (Post Master Supreme) |
| 04/07/11 06:05 PM |
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Re: CrossFit
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welp, did it today. 4 1/2 rounds. A new PR on the weight and about what I expected. Here is hoping for the next WOD to be a 5...lol
| 137 |
| (Post Master Supreme) |
| 04/07/11 08:00 PM |
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Re: CrossFit
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LOL man was I shooting for the fucking stars, I couldn't even get 1 rep with that godamned weight. I got 2 reps with 70kg after 8 failed attempts. squat cleaned into thrusters. Almost got 75kg but I felt my back curving like boomerwangs dick trying to lock it out up top so I dropped it.
going to try it again tomorrow fresh and not after a fucking amrap wod of sprints and pull ups lol.
| lunchbox |
| (Post Master Supreme) |
| 04/07/11 09:04 PM |
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Re: CrossFit
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I didn't want to be a dick when you said you were shooting for 25, but I did chuckle a little. lifting that much weight above your waist is always a lot harder then it sounds. I am going to work on my squat cleans a bit the next 2 days and hit it again on sunday I think.
| NateD |
| (Post Master Supreme) |
| 04/08/11 09:27 AM |
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Re: CrossFit
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Lol. I was going to be pissed if he got any amount of reps with that weight while being a noob. It's taken me a couple years to master the clean (as well as the snatch). It's a really precision movement that takes a long time to master. Keep practicing you guys!
| 137 |
| (Post Master Supreme) |
| 04/08/11 03:23 PM |
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Re: CrossFit
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Originally Posted By: NateD Z24
Lol. I was going to be pissed if he got any amount of reps with that weight while being a noob. It's taken me a couple years to master the clean (as well as the snatch). It's a really precision movement that takes a long time to master. Keep practicing you guys!
I've done powercleans in the gym even after high school so it's nothing new to me, front squats, and front power clean squats which I guess is a snatch *shrugs* It's one of my favorite lifts, so it's probably why I was so confident. But we use KG at my gym instead of LBS so I really wasn't mentally thinking I was going to have to clean and jerk my ideal body weight for my height.
The easy part is the push press, its coming up after getting parallel with that weight that was killing me. I came in today with flat slip on vans instead of my running shoes.
My coach only let me lift 54kg, I was building my bar and felt good with 64 and was ready to go RX. I ate clean yesterday and everything so I was a little bummed about it.
I got 14 rounds and 1 squat clean with 54kg. I did my first 3 with 64 and she made me drop the weight during the wod, I totally could've done it with 64 =(
I know everyone on this website thinks I'm full of shit but it's cool lol. I posted up a progress shot since I started crossfit the 2nd week of feb and probably went twice a week, I'm up to a solid 4 days a week now and avoid days where I'm hitting the same muscle group twice (upper body wise)
| lunchbox |
| (Post Master Supreme) |
| 04/08/11 05:23 PM |
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Re: CrossFit
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Originally Posted By: 137
I know everyone on this website thinks I'm full of shit but it's cool lol. I posted up a progress shot since I started crossfit the 2nd week of feb and probably went twice a week, I'm up to a solid 4 days a week now and avoid days where I'm hitting the same muscle group twice (upper body wise)
I don't think anyone thinks your full of shit, just that you fell into what we call the crossfit trap... Just cause it don't look hard on the whiteboard............
With a few exceptions I think you'll find most of us crossfiters are pretty supportive.
| ElementBabe |
| (Post Master Supreme) |
| 04/08/11 05:38 PM |
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Re: CrossFit
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did warmup/practice run today since there was no judging, but today's WOD was the 5 minute thing. tomorrow there will be judges
1st minute: 5 reps @ 133
then 3 reps @ 155, 2 reps @ 165, then called it a day
the worst part is definitely the squats
i think i can get 10 reps
| 137 |
| (Post Master Supreme) |
| 04/08/11 07:34 PM |
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Re: CrossFit
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Originally Posted By: beefbox
I don't think anyone thinks your full of shit, just that you fell into what we call the crossfit trap... Just cause it don't look hard on the whiteboard............
With a few exceptions I think you'll find most of us crossfiters are pretty supportive.
LOL well I appreciate it, didn't mean to get all defensive. Good shit antess, I was really having a problem keeping rack on those squats @ RX hence why I kept dropping it yesterday when I tried it out. I was trying out every grip position possible to find it.
I think it's SUPER HARD going into a power clean, then going into the squat. best strategy for anyone is going to be in their ability to catch the weight at the bottom of the squat and thruster it up.
| lunchbox |
| (Post Master Supreme) |
| 04/08/11 10:25 PM |
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Re: CrossFit
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the only way to go deep into a front squat is to have the bar racked across your chest, just on your fingertips and have your elbows up high. There was a good demo pic somewhere I will try to find it.
| lunchbox |
| (Post Master Supreme) |
| 04/08/11 10:28 PM |
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Re: CrossFit
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THis isn't the one I was looking for but it shows a good form.
| NateD |
| (Post Master Supreme) |
| 04/09/11 12:08 PM |
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Re: CrossFit
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Originally Posted By: 137
Originally Posted By: beefbox
I don't think anyone thinks your full of shit, just that you fell into what we call the crossfit trap... Just cause it don't look hard on the whiteboard............
With a few exceptions I think you'll find most of us crossfiters are pretty supportive.
LOL well I appreciate it, didn't mean to get all defensive. Good shit antess, I was really having a problem keeping rack on those squats @ RX hence why I kept dropping it yesterday when I tried it out. I was trying out every grip position possible to find it.
I think it's SUPER HARD going into a power clean, then going into the squat. best strategy for anyone is going to be in their ability to catch the weight at the bottom of the squat and thruster it up.
Yeah dude, I have beefbox's sentiments, the workout is always easy until you actually do it! Lol. Happens to me all the time, I always get my ass kicked whenever I think a wod will be easy. No one thinks you're full of shit, and I think I can speak for most of us here when I say that we support what you're doing and are proud another CSi'er has taken on crossfit.
Keep up the good work man. Nice job antness, I still think you could do more if you practiced them more often. I was going to try it again today but didn't because I wasn't feeling very strong on the cleans. Plus everyone else who repeated it at my gym only got 1-2 more reps so I pussed out.
So I did Diane again, pr'd by like 8 seconds or so at 4:07. And it's on YouTube! Watch if you so desire:
http://www.youtube.com/watch?v=_zO57RtVeLA
I was hoping to break the 4 minute mark, but for some reason I couldn't go unbroken on hspu's this time for some reason. Oh well, next time.
| NateD |
| (Post Master Supreme) |
| 04/09/11 12:09 PM |
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Re: CrossFit
|
Originally Posted By: beefbox
THis isn't the one I was looking for but it shows a good form.
+ eleventy brazillion. A good rack makes the squat clean soo much easier.
| ElementBabe |
| (Post Master Supreme) |
| 04/09/11 01:32 PM |
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Re: CrossFit
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12.5 rounds
didnt kill myself on it but im satisfied. i need to learn to drop under the bar when im tired. the further i got, the more i attempted to just push press it
not TOO bad for 20# over bodyweight
| lunchbox |
| (Post Master Supreme) |
| 04/09/11 02:35 PM |
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Re: CrossFit
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Nice on Diane!
HSPU look pretty beastly... most I can't get in a row is 15, but that is a long way from the 0 I could get at this time last year.
edit: And that is awesome Antness on the WOD.3
| NateD |
| (Post Master Supreme) |
| 04/12/11 09:35 PM |
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Re: CrossFit
|
Holy shitballs, anyone see the 11.4 workout yet?
60 burpees (jump over loaded barbell for each)
30 OHS with 120lbs
10 muscle ups
Amrap in ten minutes!! Most folks aren't even going to finish one round.
| ElementBabe |
| (Post Master Supreme) |
| 04/13/11 12:46 AM |
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Re: CrossFit
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yeah im screwed at that OHS weight. flexibility issues
| 137 |
| (Post Master Supreme) |
| 04/13/11 02:16 AM |
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Re: CrossFit
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LOL it will take me 8 minutes to do 60 burpee's with that fucking double foot planted jump. I was like all set on doing a gay skip over the bar and he was like NOOOOOOOOOOO in that instructional video.
battle plan deaded haha.
| lunchbox |
| (Post Master Supreme) |
| 04/13/11 08:30 AM |
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Re: CrossFit
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I was excited at first, because I can do MU... now I am not so sure I will even make it to the MU portion of the workout, lol.
| NateD |
| (Post Master Supreme) |
| 04/13/11 08:27 PM |
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Re: CrossFit
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Alright well I did this today. I'm coming off a head cold/sore throat so I did pretty decent all things considered. Made it all the way to muscle ups and got two just as time expired.
If I repeat it, and I'm not sure I will, hopefully I will be a little more healthy and finish the burpees faster. It took me about six minutes to finish them. OHS were okay, I did two sets of ten (power snatching the bar into place was not as hard as I feared) and then six and four. I think I had just under a minute left when I finished them, and walking over to the rings burned some time.
Good times. I was on my back for a good while after.
Anyone else? Highest score at my gym so far is 119. I love this shit.
| ElementBabe |
| (Post Master Supreme) |
| 04/13/11 11:00 PM |
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Re: CrossFit
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i did sets of OHS today and 120 is really about my limit especially for multiple reps. i doubt i will get through all 30
then did 100 burpees in 5:58
| NateD |
| (Post Master Supreme) |
| 04/14/11 08:56 AM |
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Re: CrossFit
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The bar facing burpees makes them much harder. Jumping over the bar can suck it
| 137 |
| (Post Master Supreme) |
| 04/14/11 05:18 PM |
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Re: CrossFit
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got a stupid infection on one of my legs, should be healed up by next tuesday. It was brewing since last week. I'll save ya pictures you can google msra. lol Not as bad as duc's
| lunchbox |
| (Post Master Supreme) |
| 04/15/11 01:12 PM |
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Re: CrossFit
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got through the burpees pretty quick, had 6 minutes to do the rest and maxed out at 11 OHS. Going to try again on sunday. I wasn't really gassed by the burpees, so I guess I will just have to suck it up and do the OHS like a boss. The one thing the games is certainly doing is showing where I am weak. Weaks 1 and 2 I was doing great, 60th percentile. Then we get into the heavier stuff and it is all down hill. I guess I will be working on my power lifting for the next few months.
| NateD |
| (Post Master Supreme) |
| 04/16/11 11:51 AM |
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Re: CrossFit
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Nice work man. I did it again today, and I was SO FRIGGING CLOSE a full round!! I got 96 reps this time. Faster on the burpees, barely over five minutes, and then my OHS were about the same if not slower. Made it to MU's with about 90 seconds to spare and got 6.
I think I'm pretty happy with it, I had the highest score of the non-superstar group in my gym. Being strong with overhead squats definitely helps.
| ElementBabe |
| (Post Master Supreme) |
| 04/16/11 01:50 PM |
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Re: CrossFit
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i got 81 reps. i paced myself on the burpees, probably taking at least 5 minutes, knowing that i needed to be in decent shape for OHS. w/ my last 1RM OHS attempt @ 126#, i just had to get as many as i could. it wasn't too bad but I am icing my elbow right now because I slightly hyperextended it letting the bar hang back on one of the reps.
i'm confident if i did this a few more times the improvement in OHS would be enough to get me to muscle ups in time
| 137 |
| (Post Master Supreme) |
| 04/18/11 01:42 AM |
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Re: CrossFit
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felt good to work out today after taking a week off due to that stupid infection.
(click if you want to see it, healing stage.)
http://tinyurl.com/3ar4w6w
400m run warmup
2 rounds
10 squats
10 push ups
10 jumping pull ups.
build up 1 rep max front squat. (90kg) tried 110 but ditched it on the way up, wasn't feeling that false grip, probably could've gotten it with an x grab or a weight belt
then we did a 15 minute amrap
10 push press 40kg
10 ab mat situps
10 ring rows
10 box jumps
I got 6 rounds and 1 situp. Fucking box jumps slay me, everything else was low impact but fuck if I don't fear those boxes.
rested for a bit, and did the 11am skills class (learning how to hand stand push up)
I got the flipping up towards the wall part but hitting like one and then your legs come back down and you're back on your feet does anyone elses legs feel numb?
Well we practiced that for a bit and coach made us do diane for shits and giggles. substituting hand stand push ups with incline push ups if needed. I had no fucking gas in my tank I got through the first round and the second set of deads I was done. Got one push up in and I had nothing left.
Felt so fucking amazing, slept like a baby when I got home.
| NateD |
| (Post Master Supreme) |
| 04/18/11 07:51 AM |
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Re: CrossFit
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Originally Posted By: antness
i got 81 reps. i paced myself on the burpees, probably taking at least 5 minutes, knowing that i needed to be in decent shape for OHS. w/ my last 1RM OHS attempt @ 126#, i just had to get as many as i could. it wasn't too bad but I am icing my elbow right now because I slightly hyperextended it letting the bar hang back on one of the reps.
i'm confident if i did this a few more times the improvement in OHS would be enough to get me to muscle ups in time
i'm confident if i did this a few more times the improvement in OHS would be enough to get me to muscle ups in time
Yeah dude, that is really solid, considering your 1RM. Nice job!
Wayne you are hitting some crazy volume, make sure you are eating and sleeping enough. How sore are you usually?
I've never experienced any leg numbness from handstands personally, but speaking of numbness, my left hand used to go numb/pins and needles from OHS, lol.
| 137 |
| (Post Master Supreme) |
| 04/18/11 03:52 PM |
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Re: CrossFit
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I snack on paleo shit a lot more than I used to just go with nothing in the tank, I eat carbs still however. I'm not too fond of that full caveman fuck carbs diet shit.
I just woke up sore as hell so I'll probably pass on doing a wod today, traps are slayed I thought I was just sleeping uncomfortably lol.
| 137 |
| (Post Master Supreme) |
| 04/20/11 02:52 PM |
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Re: CrossFit
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I tried kipping toes to bar today, holy fuck the momentum you carry when your legs swing down is scary. Our pull up bars are like hollow tubes rather than thin pull up bars like you'd find at a park or something.
That wod is going to be bloody murder, who's going to try touch and go on the cleans?
| NateD |
| (Post Master Supreme) |
| 04/23/11 12:19 PM |
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Re: CrossFit
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I kinda did. I only did the first round of them unbroken and then I dropped each time thereafter.
How'd everyone do on this week's games wod? I got 7 rounds plus 8 toes to bar. I'm pretty happy with that considering I'm sick and have been on a cocktail of drugs for a sinus infection, lol. Toes to bar held me back the most after round 4, I got too tired to string them all together and had to start doing a double swing to get my feet up there. I think I probably rested a bit too much on cleans too.
| 137 |
| (Post Master Supreme) |
| 04/23/11 11:51 PM |
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Re: CrossFit
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I did 4 rounds and 3 cleans. I kept trying to get at the wall balls and mentally do them in sets of 5 without stopping. I just started getting sloppy on them. Way too much traffic in the gym that day. I probably could've done all of my t2b legit but ended up on a high bar for a few so only did knee raises =(
I did do the cleans at rx weight though. So I'm happy.
| ElementBabe |
| (Post Master Supreme) |
| 04/24/11 12:31 AM |
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Re: CrossFit
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are you guys using judges at your gyms or honor system?
| ElementBabe |
| (Post Master Supreme) |
| 04/24/11 12:32 AM |
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Re: CrossFit
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oh..got 7 rounds 3 cleans
| 137 |
| (Post Master Supreme) |
| 04/24/11 03:33 AM |
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Re: CrossFit
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Originally Posted By: antness
are you guys using judges at your gyms or honor system?
The people who are competing were being judged. I already know I suck so I no rep myself, I ain't trying to brag about my little punk ass 4 rounds when chicks are busting out 7-9 rounds at my gym.
This is the 2nd time I've done toes to bar since starting crossfit so I don't have kip shit or the lat strength to muscle them out.
A lot of people at my gym were getting no repped on the toes to bar and wall balls, this chick got pissed and ripped her watch off and blamed the no rep on it LOL.
| ElementBabe |
| (Post Master Supreme) |
| 04/24/11 11:21 AM |
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Re: CrossFit
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i suck too, a few guys got 10-11 rnds and i think the top female score was 12 or 13 rnds...but she's going to make it to regionals
| ElementBabe |
| (Post Master Supreme) |
| 04/25/11 02:22 AM |
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Re: CrossFit
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https://www.youtube.com/watch?v=JBP2ySkLlV4&feature=player_embedded#at=24
Charles Barkley does the WOD
OMG the cleans. either he is in REALLY BAD SHAPE or being a big black man former NBA player he can clean 145# like i clean the bar
| 137 |
| (Post Master Supreme) |
| 04/25/11 06:09 AM |
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Re: CrossFit
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he hasn't exercised since he retired man, I'd expect nothing less. If he sticks with it he'll probably be in ridiculously good shape due to muscle memory. And he's black
| ElementBabe |
| (Post Master Supreme) |
| 04/25/11 06:24 AM |
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Re: CrossFit
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yeah i just wonder if doing the lifts w/ that form at the full weight is because
- he's so much stronger than everyone else that this is really light
- no one wants to tell him no
it's got to be an awkward situation for the trainers involved for many reasons. i doubt he went through on-ramp sessions
| lunchbox |
| (Post Master Supreme) |
| 04/25/11 08:42 PM |
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Re: CrossFit
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Got 5 rounds plus 7 toe bar, I am sick as hell and wanted to do it again but couldn't get the strength up to go in the gym. Hope I am better by the end of the week to get the last WOD in.
| toothy |
| (Post Master Sr) |
| 04/26/11 03:06 PM |
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Re: CrossFit
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So after about 10 months off of crossfit I went to a local affiliate today to try things out again. For breakfast I just had 3 scoops of protein powder and a scoop of flax seed meal. Bad idea... but more on this later. The warm-up was 400m run, stretching, and 5x5 push press. I didn't want to rush into things too quickly so I only went up to 155lbs. Was feeling pretty good..
For the wod: 5 Rounds
30 pullups
20 situps
10 burpees
Boy am I out of shape.. The first round I was able to complete with no stopping, but since my body wasn't in condition, that second round of pullups was pretty killer. I had to split it into about 6 or 7 rounds for the 30. Once I finished the second round I attempted to go back to the bar and instead went outside to puke white(vanilla) foam for about 3 minutes. I went back in and couldn't kip anymore so I did the next 2 rounds with jumping pullups, which were still pretty hard(lol). Puked a second time after the 4th round for another 3 minutes.. more white foam. Then finished the 5th round and just sat there for about 15 minutes recuperating.
10 Months ago this would have been a relative breeze but now it was tougher than shit. I feel pretty good though now so thats a plus. All the guys there were really chill and let me know that I was a trooper for puking twice and still finishing.
| NateD |
| (Post Master Supreme) |
| 04/26/11 04:20 PM |
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Re: CrossFit
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Why on earth did they let you do that many pullups after almost a year off and after doing 5x5 push press?
Gotta start back slow man. You could have maybe...oh I dunno, stopped after the first time puking? Lol. You got guts...there's toughing it out and then there's taking it a bit too far. Take it a little easier next time, it's not going to come back all at once. Welcome back to the fold though, stick with it so you don't ever have to deal with this again!
| ElementBabe |
| (Post Master Supreme) |
| 04/26/11 11:07 PM |
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Re: CrossFit
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http://sports.yahoo.com/nba/blog/ball_do...?urn=nba-wp2025
yahoo sports article that posts the Barkley vid
the comments show the huge gap in ideas that still exists in fitness. a lot of "barkley is overweight, he should just be doing cardio" and "throwing the weights around" = power cleans
| NateD |
| (Post Master Supreme) |
| 04/27/11 08:32 AM |
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Re: CrossFit
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To be fair, his form is pretty awful, lol. He did wall balls weird too, I wonder if he has knee issues?
| ElementBabe |
| (Post Master Supreme) |
| 04/27/11 04:22 PM |
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Re: CrossFit
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actually one of the comments said barkley was doing it right and the girl was doing it wrong because she was moving the weight too fast...lol
| NateD |
| (Post Master Supreme) |
| 04/27/11 08:14 PM |
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Re: CrossFit
|
Just did the 11.6 workout earlier, anyone else take it on yet? I got 78 reps, sorta weaksauce lol. Made it to the round of 15 thrusters with about 2:30 to spare, but that's when I completely imploded and by the time I finished it I had like 10 seconds to do pullups. My legs are WRECKED!
| 137 |
| (Post Master Supreme) |
| 04/28/11 01:21 AM |
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Re: CrossFit
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tell me about it, todays wod was build up to 1 rep max of push press, I hit 80kg so new pr.
then the wod was (AND I PAID FOR THAT PR LATER)
4 rounds
15 push press at 44kg
30 russian kettle bell swings
200m run
shit took me 20 minutes, it's like impossible for me to run after doing fucking hip flexor workouts, deads, push press/jerk/snatch. People did that workout in 8 minutes, fucking beef cakes with lungs.
third round threw the bar right into my chin and pushed through to my nose above head, that felt awesome =/ I just peeled off the 4kg on round 3, and then the last 5 reps I cleaned the bar off.
KB swings in any shape or form slay me.
| ElementBabe |
| (Post Master Supreme) |
| 04/28/11 01:26 AM |
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Re: CrossFit
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havent done it yet, but since Fran is 90 reps i can't imagine getting less than that
| NateD |
| (Post Master Supreme) |
| 04/28/11 07:43 AM |
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Re: CrossFit
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Originally Posted By: antness
havent done it yet, but since Fran is 90 reps i can't imagine getting less than that
Most folks in my gym actually haven't gotten 90 reps, it's been in the 70s or 80s for most folks. You might be surprised, lol.
| ElementBabe |
| (Post Master Supreme) |
| 04/28/11 01:30 PM |
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Re: CrossFit
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why? because the Thruster is 5# more? because of the way the sets are broken up? or is it the C2B pullups? if its the C2B, i'll be fine, because i don't find them any harder than regular pullups
| 137 |
| (Post Master Supreme) |
| 04/28/11 02:01 PM |
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Re: CrossFit
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wish I could get my chest to the bar =(
| NateD |
| (Post Master Supreme) |
| 04/28/11 02:02 PM |
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Re: CrossFit
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I think it's because of how it's broken up. With Fran you are getting the bulk of the reps done when you're still fresh at the very beginning. With this it's like a hill that gets steeper and steeper the more tired you are. Like I said before, I personally hit a wall at the 15 rep round. You may and probably will get further than me. I looked at beyondthewhiteboard.com and the top of the bell curve is 70-80 reps, so it's pretty common to not hit 90.
Good luck! I'm curious what your result is gonna be now, lol.
| lunchbox |
| (Post Master Supreme) |
| 04/28/11 05:38 PM |
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Re: CrossFit
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68 reps. Still coughing up a lung. Got to the 12's and it went like this: Thruster cough cough cough thruster cough cough cough, etc. I know I wasn't a contender of anything like that but still disappointed that my week 5 and 6 workouts got fubared by this cold. Especially considering how badly I got worked on that heavy week 3 and 4 WOD when I was healthy. I was happy to see the relatively lighter loads, then BOOM!!! ZERO CARDIO CAPACITY!!!
| lunchbox |
| (Post Master Supreme) |
| 04/28/11 05:40 PM |
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Re: CrossFit
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Originally Posted By: antness
are you guys using judges at your gyms or honor system?
We are using judges.
| 137 |
| (Post Master Supreme) |
| 04/29/11 04:09 PM |
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Re: CrossFit
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today was just fucking depressing for me. I only managed to get 20 reps total, I was not fully recovered from that wrecking given to me by wednesday. My hip flexor was fucked.
I couldn't even lift my right knee up yesterday.
back was wrecked from that pr and push press/kb swing day. I'm really disappointed with my performance today
Didn't share this since I figured not many people know who this guy is (i didn't) but this was a few weeks ago at my Gyms "grand opening"
http://games.crossfit.com/features/videos/glassman-open
| ElementBabe |
| (Post Master Supreme) |
| 04/30/11 12:43 AM |
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Re: CrossFit
|
if i compare my percentile ranking on Fran (70th) to the same percentile on the 11.6 WOD, i am supposed to get 88 reps.
of course this may not be accurate as results posted on BTWB for the games WOD may be more competitive.
however, last time I did Fran was a year ago, and since then my back squat has gone up 30# and my max rep C2B has increased at least 2 reps, so we'll see what happens.
someone at my box got 100 reps and has around a 3:40 Fran, which is significantly faster than my last time.
here's my gameplan
7:00 - Start
6:40 - thru 3
6:00 - thru 6
5:00 - thru 9 (first 3 rnds unbroken, short rests only on transitions this round)
3:00 - thru 12 (should allow for 3 breaks on both thrusters & pullups -- go easy this round so there's no burn-out in round of 15)
1:00 - thru 15 (should allow for 2 breaks on both thrusters & pullups -- this will be the only challenging round so far)
last 1:00 - as many thrusters as possible, try to get at least 10 to hit 100 reps
| ElementBabe |
| (Post Master Supreme) |
| 04/30/11 09:53 PM |
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Re: CrossFit
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well went with the gameplan, but my breaks were longer than they should have been, so that last 1:00 was 0:00. got 89 reps and had a very high pull-up (but not touching to the bar) taken away
by the end it was all trying to preserve some lungs and then major grip fail near the end of the 15 pull-ups. if i had had ANY time left i could have pumped out thrusters with quickness (and then puked)
| NateD |
| (Post Master Supreme) |
| 04/30/11 10:41 PM |
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Re: CrossFit
|
89 reps is super solid. Nice work man! I broke on the 9 rep round, I prob could have toughed it out had I been healthy. I kinda mentally half-assed it a bit knowing that I still have a wheeze, lol.
137 did you meet him? Glassman is the godfather of CF, he started it all.
| 137 |
| (Post Master Supreme) |
| 05/01/11 03:01 AM |
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Re: CrossFit
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I didn't shake hands with him or anything but the owner of my box is always talking about how great he is since he took him under his wing.
I was there while that was being filmed. amazed I didn't make it into the video =(
http://www.wodgear.net/blogs/life-inside-the-box/2396222-crossfit-pasadena
| ElementBabe |
| (Post Master Supreme) |
| 05/01/11 06:15 AM |
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Re: CrossFit
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i guess i shouldn't complain, my rank on the 6th WOD is so much higher than on any of the first 5. which really surprises me. i guess people can double under and box jump all day but can't put together thrusters and C2B.
still my workouts always tend to end in a somewhat mediocre fashion
i was thinking of what my ideal crossfit workout would be, in order to get the highest ranking...i decided:
2 minute time limit
15 muscle ups
then run until time expires
score is distance run
glassman are you listening??
| 137 |
| (Post Master Supreme) |
| 05/04/11 11:23 PM |
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Re: CrossFit
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yesterday kinda sucked.
3 rounds 30 minute cut off.
400m run
15 snatch (40kg)
20 burpees
two things I fucking hate and 1 thing I haven't even done before. I literally have never done snatches, I've only seen them and I asked off the bat (full snatch from the floor into front overheat squat?)
yup!
FUUUUUUUUCK I popped a couple up at that weight but I've only done overhead squats like twice once with the bar and the second time just establishing some kind of max. I could've done it with RX weight but no way in hell would I of finished in the 30 minute cutoff.
Eventually after 7 I peeled 20kg off, did the rest, hit my burpee's tried running for most of it instead of walking. I only did short rests on the run burpee's and snatches I hit straight through.
finished @ 23 minutes. I can't wait until I get my wind up man someone did it in 16 minutes. Which was probably a girl.
| ElementBabe |
| (Post Master Supreme) |
| 05/05/11 03:06 AM |
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Re: CrossFit
|
what times here have people gotten on JT? my times are awful for this WOD. i can get the first 20% of the workout done in 1 minute, then 17 minutes more for the rest of it, struggling to get 1 rep at a time. ugh. this is with legit reps, if i didnt care about locking out the last 2" i would shave several minutes off. it's where i always fail.
next time, i am going to try breaking it up into very small sets. 5 reps, rest 30 seconds, repeat. then try to slowly reduce the rest time.
| NateD |
| (Post Master Supreme) |
| 05/05/11 04:36 PM |
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Re: CrossFit
|
JT is probably one of my strongest workouts. I can knock out some HSPU's like nobody's business so my best time is around 7.5 minutes. You just gotta stay loose somehow, cause after that first round of 21 for everything your shoulders seize up, lol. That wod always gives me a crazy pump.
| ElementBabe |
| (Post Master Supreme) |
| 05/15/11 11:36 PM |
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Re: CrossFit
|
http://library.crossfit.com/free/video/CFJ_CharlesBarkleytheCrossFitter1.mov
Barkley on CF Journal
*pauses at 1:41*
| 137 |
| (Post Master Supreme) |
| 05/17/11 05:03 AM |
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Re: CrossFit
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Awesome for him. They're ramping up the training at my gym but there is no more pressure about sectionals this and sectionals that. So I'm happy.
| 137 |
| (Post Master Supreme) |
| 05/19/11 09:42 PM |
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Re: CrossFit
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did air force grace today... fuuuuuuuuuuuuuuuuuuuu
every minute you have to do 4 burpee's until you finish the 30 reps at 136lbs a lot of people scaled the workout, I did rx weight and finished at 12:43. I suck at burpees.
I started posting my daily wods on my bodyspace blog I stopped using 2 years ago. We had this kettlebell complex the other day, worst shit ever.
6 rounds
15 kb swings (to da top)
10 one arm swings (eye level) each arm
5 kb clean n jerks each hand
15 kb swings (to da top)
build weight each set (if possible)
You are not allowed to put the kettlebell down during a round. you may put it down when completing a round otherwise you're penalized with a 200m run
I fucking suck ass at kettlebell swings, this was the hardest thing I've done to date at my box. I did them all unbroken with a 18kg kettlebell I think it is like 32 pounds. And then a chick in class had to go and do the fucking green one. 24kg 53lbs, so I wanted to try and adhere to our class standards and do it. I did it like a boss but my hands were so godamned wet towards that last 15 I literally parked the kettlebell in both hands and had my forearms on my thighs.
The girl in class ran and grabbed the chalk bucket for me so I could dip each hand in there while holding the kb up. I got my last 15 swings out and couldn't close my hands to grip shit for the next hour.
So amazing!
| NateD |
| (Post Master Supreme) |
| 05/20/11 01:21 PM |
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Re: CrossFit
|
Wow that's a pretty cool workout. Nice job on doing them unbroken, it takes a real gut check to tough it out like that.
| ElementBabe |
| (Post Master Supreme) |
| 05/26/11 01:30 AM |
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Re: CrossFit
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did Amanda at the women's weight in 6:40
| NateD |
| (Post Master Supreme) |
| 05/26/11 08:55 AM |
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Re: CrossFit
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Do it with the men's weight, pussy!!! Lol. Did you set the rings above your reach? I am still not good at turning out. At all.
Either way I love that workout and I hope to do it this week. I did it about a year or so ago and finished in 11 minutes or something rx'd. It's tricky to catch 135lbs correctly when you're winded from MU's.
| ElementBabe |
| (Post Master Supreme) |
| 05/26/11 10:44 AM |
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Re: CrossFit
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yes i did
since my max OHS was 126# last time i tried, i kind of doubt that squat snatching for reps @ 135# is going to happen
| ElementBabe |
| (Post Master Supreme) |
| 05/27/11 12:45 AM |
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Re: CrossFit
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push pressed 175 for 5 reps on my 3rd set. a push press PR attempt for any reps, and just 2# less than my max jerk attempt. stronger than i thought!
| NateD |
| (Post Master Supreme) |
| 05/27/11 11:45 AM |
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Re: CrossFit
|
Nicely done man. It's such a great feeling when you have a lot more than you think. With that in mind, you might want to revisit that max OHS weight. If you can jerk it and you can squat it, no reason you can't do an OHS with it
| ElementBabe |
| (Post Master Supreme) |
| 05/28/11 01:23 AM |
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Re: CrossFit
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nah, i cant keep my arms straight at the bottom of a squat. i'll dump the weight forward if its too heavy.
| ElementBabe |
| (Post Master Supreme) |
| 05/29/11 01:14 AM |
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Re: CrossFit
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can a squat snatch count as a OHS PR?
| 137 |
| (Post Master Supreme) |
| 05/29/11 03:51 AM |
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Re: CrossFit
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yeah, but to be sure I'd want to be able to at least go down with it from the top and then back up.
We were doing snatch prs today 1rm and I didn't count my heaviest lift if I couldn't do it twice. ended up at 56kg
| 137 |
| (Post Master Supreme) |
| 05/30/11 12:59 AM |
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Re: CrossFit
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1 rep max day.
http://blog.bodybuilding.com/onethirtyseven/2011/05/29/sunday_5_29_11_wod/
I have just been posting my daily wods on my bodyspace blog, might as well use it for something.
| 137 |
| (Post Master Supreme) |
| 05/31/11 01:40 PM |
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Re: CrossFit
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deadlift PR. hell yes!
http://blog.bodybuilding.com/onethirtyseven/2011/06/01/tuesday_5_31_11_wod/
| NateD |
| (Post Master Supreme) |
| 06/03/11 05:43 PM |
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Re: CrossFit
|
Nice dude, super solid! Your lifts are coming along nicely.
Anyone do the regional workouts yet? I did the first one, run 1k / 30 HSPU / row 1k in 11:20. I was hoping for the ten minute range but I guess it wasn't that realistic. The row at the end was awful!
| 137 |
| (Post Master Supreme) |
| 06/03/11 05:52 PM |
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Re: CrossFit
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Our intern Cody does them for shits and giggles. I didn't see his times or anything.
| 137 |
| (Post Master Supreme) |
| 06/07/11 04:53 AM |
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Re: CrossFit
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http://blog.bodybuilding.com/onethirtyseven/2011/06/07/monday_6_07_11_wod/
| ElementBabe |
| (Post Master Supreme) |
| 06/07/11 11:58 PM |
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Re: CrossFit
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so i was at the crossfit mid-atlantic regionals this weekend
this guy, AJ Moore, sort of got robbed. or, everyone else got lucky.
he finished 5 of the 6 WODs placed 1, 2, 2, 2, and 6. except for WOD #4, he placed last (30th).
the judge took away about 60 KB swings, requiring him to do a total of 160 reps there. the judges were told the KB must be vertical at the top. OK, in the called no reps, the KB is not vertical. Barely. A couple degrees. I really doubt that taking out a protractor to make sure the KB is perfectly vertical was the intention behind the judging standard. more likely, it was to make sure nobody does a swing with the bell pointed forward, or without being in control of it. he ended up finishing 4th and therefore misses going to the games
video here - http://www.youtube.com/watch?feature=player_embedded&v=kBqGL8e_UIA
this is 6 minutes of approx 13 minutes of KB swings
this was by far the more strict case of judging, but ive seen a few crossfit events and this was by far the hardest judging ever. if you were judged like this on your daily workout you'd never finish one. tons of OHS reps called back from hips not being fully open, even when they were (loose clothing). HSPUs that don't count because an elbow appears 1/4" from lockout. pretty brutal.
| 137 |
| (Post Master Supreme) |
| 06/08/11 03:33 AM |
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Re: CrossFit
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yeah this girl was doing sumo deadlift high pulls for fight gone bad, the standard is above your collar bone and under your chin, and she would hit the bar just under her collar bones. I didn't no rep her for it but I know someone else would've. She didn't lack the range of motion at all, but it's not going to be perfect cycling through those different workouts.
| NateD |
| (Post Master Supreme) |
| 06/08/11 08:02 AM |
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Re: CrossFit
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Werd, some of the regionals' judging standards was a bit suspect. I guess it's kinda like reffing in any real sport, there are going to be disagreements at times.
| NateD |
| (Post Master Supreme) |
| 06/22/11 10:37 AM |
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Re: CrossFit
|
So what's everyone working on lately? Did Fran yesterday rx'd...5:36. A little slower than last time but I worked on pacing a lot more. I broke up thrusters into 3 x 7 which worked really well - finished them in about a minute. I felt fresher on pullups too, but then on the second round I kinda fell apart when I tried splitting it into 8 and 7 instead of 3 x 5. Overall I didn't feel like I wanted to die quite as much, so I consider that an accomplishment considering I was only 16 seconds off my previous time (which went very badly, stamina wise)
| ElementBabe |
| (Post Master Supreme) |
| 06/22/11 01:04 PM |
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Re: CrossFit
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in a 5-3-1 weight training program. a lot of leg stuff, getting crushed by it. but i might not be more than a few pounds off of a 300# squat
| 137 |
| (Post Master Supreme) |
| 06/22/11 05:52 PM |
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Re: CrossFit
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I just didn't want to be the only douche posting my workouts lol. I've been blogging on my bodyspace with everything going down at the gym. No record setting numbers or anything. Did fight gone bad a few weeks ago, kicked my ass. We did a mile test yesterday I got it in 9:57 in the shittiest shoes I have for exercising =( and 89 degrees.
| NateD |
| (Post Master Supreme) |
| 06/25/11 12:50 PM |
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Re: CrossFit
|
Dude...
http://www.beyondthewhiteboard.com
Use it, love it. No need for the blogging shit, all the workouts are on the site and it usually just takes a few clicks to post a wod and write some comments about it. It will also track weight, benchmarks, how many times per week you work out. I'm glad to see you're still on it. You will be a badass a year from now, possibly sooner.
Did Badger today, it was really fucking hard. 3 rounds of 30 95lb squat cleans, 30 pullups, and 800m run. Yikes!
| 137 |
| (Post Master Supreme) |
| 06/26/11 01:19 AM |
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Re: CrossFit
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yeah fuck badger, my buddy did that the other day. fuck that in the butthole. Second just like you guys had reported before earlier in the thread. beyond the whiteboard is a pain in the ass if you're not doing mainsite workouts.
My gym is not listed, the food logging thing sucks if you're not eating paleo. I think I'll stick to the shitty bodyspace.com editor.
| ElementBabe |
| (Post Master Supreme) |
| 06/26/11 02:25 AM |
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Re: CrossFit
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get ppl from your gym together and do BTWB. i have admin ability for my gym so i can add the workouts if no one else does it. usually someone gets to it first though
| 137 |
| (Post Master Supreme) |
| 06/26/11 03:39 AM |
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Re: CrossFit
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Originally Posted By: antness
get ppl from your gym together and do BTWB. i have admin ability for my gym so i can add the workouts if no one else does it. usually someone gets to it first though
California is still pretty shitty on the economy some people can barely afford their gym memberships much less worry about the fee associated with tracking their workouts. Not everyone is as gung ho or computer articulate as myself sadly.
| NateD |
| (Post Master Supreme) |
| 06/27/11 10:41 AM |
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Re: CrossFit
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Originally Posted By: 137
yeah fuck badger, my buddy did that the other day. fuck that in the butthole. Second just like you guys had reported before earlier in the thread. beyond the whiteboard is a pain in the ass if you're not doing mainsite workouts.
My gym is not listed, the food logging thing sucks if you're not eating paleo. I think I'll stick to the shitty bodyspace.com editor.
My gym is not listed, the food logging thing sucks if you're not eating paleo. I think I'll stick to the shitty bodyspace.com editor.
It might be something you can talk to the gym owner about; helping people track their workouts is something that would be in their best interests. Also it's pitifully cheap, it's $36 per year which is $3/month. Very much worth it, IMO.
Entering workouts yourself can be a pain in the ass, but chances are someone has already posted a workout of what you might be doing each day (unless the dude comes up with custom programming every single day, which I doubt.) There are over 11,000 workouts already programmed into the site. And even if you have to create them on your own, it's pretty simple and could probably be done in the time it would take you to write out a whole blog post.
To each his own though, just my opinion
| 137 |
| (Post Master Supreme) |
| 06/28/11 12:16 AM |
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Re: CrossFit
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Originally Posted By: NateD Z24
(unless the dude comes up with custom programming every single day, which I doubt.)
Actually he does, I talked to him last week about this article he shared from the wall street journal about the bulgarian training method and how it brought them success in the olympics and stuff.
So I told him I wanted to see how many days unbroken I could come in and train, he showed me how he comes up with his training.
There are 3 different types of movements in crossfit.
gymnastics
olympic lifting
metabolic conditioning.
Because crossfit is all three he programs a week to include one of each. or a combination of two.
a week could be.
gymnastics
gymnastics + o lift
gymnastics + met con
etc.
he'll plug in 3 weeks worth of training combinations into random.org and it will shake up those movements. So then he has to figure out what kind of training that you can do one day, that won't fuck you up if you come in the next day but still get the most out of that training.
So last week was all met-con and a mix of here and there but still mainly all custom programming, he doesn't do anything the main or local gyms do. Closest we've gotten was Murph on Memorial Day.
This week is going to be a lot of O-lift.
Today consisted of just squatting and tabata kettle bell swinging.
A: Back Squat Establish a 1RM
B: 2 Rounds:
(Max -10kg x 1, Max -5kg x 1, Max x 1)
C: Tabata Kettlebell Swings (m 24kg, w 16kg)
Tomorrows training is
A: Push Press Build to a 3RM
5 Rounds:
B1: 5 Push Press @ 80%; 30 sec
B2: 7 Toes to Bar; 30 sec
B3: 30m Shuttle Run; 30 sec
That would be day 9 in a row for me, my body feels good no overall soreness. I've been finishing the wods I'm going to be at the beach this friday and out drinking and eating like shit on saturday.
So I plan on nothing less than busting ass the rest of the week, it's all mental.
Post wod conditioning is what allowed me to go on this far.
| NateD |
| (Post Master Supreme) |
| 06/28/11 09:14 AM |
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Re: CrossFit
|
9 days in a row with no rest? Jeebus. I've personally always had the best luck with 3 on 1 off.
| NateD |
| (Post Master Supreme) |
| 06/28/11 07:04 PM |
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Re: CrossFit
|
Did "Nate" today, totally crushed it. 20 min amrap of 2 muscle ups, 4 HSPUs, 8 kb swings with 70lbs.
16 rounds + 1 muscle up.
This is one of my favorite wods.
| 137 |
| (Post Master Supreme) |
| 06/29/11 05:31 AM |
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Re: CrossFit
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Tomorrow is more metcon. No heavy lifting, quite surprised by this.
A: 4 Rounds:
20 Wall Ball (m 20/10, w 16/8)
30 Unbroken Double Unders
B: 4 Rounds:
Max Strict Pull Ups
Directions:
A: Athletes get no more than 3 attempts at each set of double unders. If you miss all 3 attempts of the 1st round, you move on to the next move and you are no longer RX’d. Even if you do the next 3 rounds unbroken.
B: Record each set and total.
ex: 11-9-8-8 = 36 reps.
| NateD |
| (Post Master Supreme) |
| 06/29/11 09:47 AM |
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Re: CrossFit
|
Sounds like you guys are doing OPT style training with the part A and part B stuff. I've done a few workouts where you have to go unbroken, it's tough shit (try doing unbroken squat cleans with 135, yikes). I'd never make it through those DU, although I'm getting better at them. Personal best so far is 15 in a row, so I'm getting there.
| 137 |
| (Post Master Supreme) |
| 06/29/11 04:50 PM |
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Re: CrossFit
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got 17 in a row damn rope hit something behind me. godamnit!!!
| 137 |
| (Post Master Supreme) |
| 07/06/11 03:18 AM |
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Re: CrossFit
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http://blog.bodybuilding.com/onethirtyseven/2011/07/06/tuesday_07_05_11_wod/
So last Friday was the end of my unbroken/no rest days training. I felt super good the whole time, while a bit more effort could've gone into a few of those days there were other days where I hit a PR anytime that came about.
I will probably try it again in 6 months after I progress a bit further with my stuff. That's not what todays entry is about, it's my first day of training after 3 rest days full of shitty eating.
| 137 |
| (Post Master Supreme) |
| 07/07/11 11:21 PM |
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Re: CrossFit
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did the gi jane workout today =(
| NateD |
| (Post Master Supreme) |
| 07/08/11 07:27 AM |
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Re: CrossFit
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GI Jane is tough, especially if you do it with a bar that is actually 1 foot above your reach.
As for me, I'm pretty sure I pulled a muscle doing heavy deadlifts yesterday
| 137 |
| (Post Master Supreme) |
| 07/08/11 02:07 PM |
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Re: CrossFit
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Originally Posted By: NateD Z24
GI Jane is tough, especially if you do it with a bar that is actually 1 foot above your reach.
As for me, I'm pretty sure I pulled a muscle doing heavy deadlifts yesterday
As for me, I'm pretty sure I pulled a muscle doing heavy deadlifts yesterday
I did it in a squat cage, so yeah I had to fucking leap. I did like 5 chin ups, then 5 kipping pull ups and just alternated my grip so I didn't have hamburger hands like everyone else.
Today was 1RM snatch, so legit I got 60kg on my third attempt, I tried 70 for shits and giggles but hell no it didn't feel good on the way up at all haha.
| ElementBabe |
| (Post Master Supreme) |
| 07/16/11 07:14 PM |
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Re: CrossFit
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i tried the 30 muscle up WOD today. i can do 12 unbroken last time i tried, and have done several WODs w/ 20-30 MUs so i didnt think it would be too bad. wrong.
i went with a rep scheme that would result in a 3:30 time. reps of 6-5-5-4-4-3-3, start each round on every 30 seconds, rest with time left. worked for the first 2 rounds, then it was one rep at a time.
through 15 reps - 1:35
through 20 reps - 4:06
at this point i was getting about 1 rep per minute. my forearms were just smoked and i couldn't get over the transition point anymore. i was really frustrated by how long it took to recover. i think a lot of it is my form, using a brute force method which is enough on WODs but is not efficient enough for 30 reps
next time im going to try 3 reps every 30 seconds, which would be a 5:00 time, still considered really good
edit: every rep included a negative, and it was a regular "Games standard" kip not the lever
| NateD |
| (Post Master Supreme) |
| 07/17/11 05:58 PM |
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Re: CrossFit
|
Did you do full turnout? My best is around 4:30 but I'm no good at turning out. I usually start by doing 5-8 or so in a row and then just one at a time afterwards. I can usually make it to 15-20 by around two minutes but then fatigue sets in big time. Nice work though!
| ElementBabe |
| (Post Master Supreme) |
| 07/17/11 10:57 PM |
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Re: CrossFit
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whats full turnout? i didnt flash the rings at the bottom if thats what you mean. but i was fully extended at the start of each rep, no bent arms.
| 137 |
| (Post Master Supreme) |
| 07/18/11 06:23 AM |
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Re: CrossFit
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is it hard to do a full turnout at the bottom?
| NateD |
| (Post Master Supreme) |
| 07/19/11 08:27 AM |
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Re: CrossFit
|
Yeah, it's pretty hard. Much harder than not doing it at least, lol. If you watch any of the Games competitors doing muscle ups, they all have to turn out at the bottom (basically turning your palms away from you when you're at full extension.) It's mostly hard to do just because it's difficult to maintain the false grip when doing it. This isn't a problem for some people since they can do muscle ups without a false grip but you basically have to be a badass to do it.
Did a crazy mainsite wod last week, anyone see the one with L-rope climbs, HSPU, and frigging 45lb overhead squat pistols? I was only one of two people in my gym that finished it rx'd. It was fucking nuts. 5 rounds of 1 L-rope climb, 5 HSPU, 10 overhead squat pistols with a 45lb bar. Absolutely insane. And then DT was the day after that, it pretty much wrecked me. Good times.
| ElementBabe |
| (Post Master Supreme) |
| 07/19/11 10:57 AM |
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Re: CrossFit
|
after my first rep ive fallen out of the false grip anyway so i dont think id have an issue w/ the turn out
| 137 |
| (Post Master Supreme) |
| 07/19/11 02:26 PM |
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Re: CrossFit
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oh so that's what chris spealer was doing in that games.crossfit.com workout.
| 137 |
| (Post Master Supreme) |
| 07/20/11 04:53 PM |
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Re: CrossFit
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today we did nancy, she fucked me pretty good =( I only did the bar after getting frustrated on missing the squat snatch with it.
| 137 |
| (Post Master Supreme) |
| 07/25/11 03:47 AM |
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Re: CrossFit
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LOL @ getting trolled by an affiliate box
http://crossfit-pasadena.com/crossfit-pasadena/2011/07/monday-07252011.html
| Ionfyst |
| (Post Master Sr) |
| 07/26/11 09:49 AM |
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Re: CrossFit
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What's the general level of fitness you guys see for newbies? A crossfit place just opened up near me and I've been thinking of checking it out but I've been slacking hardcore the last year and don't want to be the overweight asshole who has a heart attack during class
| NateD |
| (Post Master Supreme) |
| 07/26/11 12:12 PM |
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Re: CrossFit
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Originally Posted By: Ionfyst
What's the general level of fitness you guys see for newbies? A crossfit place just opened up near me and I've been thinking of checking it out but I've been slacking hardcore the last year and don't want to be the overweight asshole who has a heart attack during class
I can't speak for all gyms, but at mine the membership fitness level is generally all over the map. There's a small group of firebreathers that are pretty much good at everything, then there's a mid tier of guys that have been at it a couple years and are pretty damn fit but just not as much as the firebreathers. And then there are the more regular/new folks who work hard and enjoy it but aren't looking to be competitive or anything.
As far as new folks, it really runs the gamut too. We've had a couple people come in after finishing p90x, they have done well. There's some guys with a weight training background and they've done well too, theyy mostly have to work on lungs. And there's also some that are totally out of shape. A lot of people end up dropping out though.
What you get out of it is how much you put in, just like everything else. We've had a few folks join that were really out of shape that made drastic improvements quickly because they came often and busted their ass. So just go try it and work hard, you'll see huge results.
I think it may be a love/hate thing, you either love it or you hate it. People that get hooked immediately almost always have drastic results.
| Ionfyst |
| (Post Master Sr) |
| 07/26/11 01:59 PM |
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Re: CrossFit
|
Originally Posted By: NateD Z24
I think it may be a love/hate thing, you either love it or you hate it. People that get hooked immediately almost always have drastic results.
I've tagged along with my wife for a few crossfit inspired classes at her gym and I enjoy the format so I think I'm good on that front. I just didn't know if there was a basic level of fitness that should be attained before starting up. The general idea is that everyone in the group is doing the same workout e.g. reps, distances, etc. , but at different weights and times right?
My local place has a free newbie intro class that I think I might sign up for to get a better idea of whats what.
| NateD |
| (Post Master Supreme) |
| 07/26/11 03:02 PM |
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Re: CrossFit
|
Originally Posted By: Ionfyst
Originally Posted By: NateD Z24
I think it may be a love/hate thing, you either love it or you hate it. People that get hooked immediately almost always have drastic results.
I've tagged along with my wife for a few crossfit inspired classes at her gym and I enjoy the format so I think I'm good on that front. I just didn't know if there was a basic level of fitness that should be attained before starting up. The general idea is that everyone in the group is doing the same workout e.g. reps, distances, etc. , but at different weights and times right?
You are correct. There's no basic level of fitness that you need before you start. I hear that a lot and it's a crappy excuse. It will kick your ass at any fitness level. People have this weird idea that it's all a bunch of macho meathead firebreathers, but it's not. They can scale the reps, weight, time, or distance as needed to suit your particular level of fitness. Anyone can do this stuff.
Let us know how it goes! We will be expecting a full report
| 137 |
| (Post Master Supreme) |
| 07/27/11 05:47 PM |
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Re: CrossFit
|
Just show up, suck at it, and work on the things you dislike and continue to improve on the things you're good on.
That's seriously the best advice or hand holding you can get with crossfit. My first few months kinda sucked. But 7 months in I'm a lot better at it but not up there with our local fire breathers.
| NateD |
| (Post Master Supreme) |
| 07/28/11 07:45 AM |
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Re: CrossFit
|
Folks at my gym had some fun yesterday with weighted pushups:
http://www.youtube.com/watch?v=Zv4uTkBXm-s
Lol
| 137 |
| (Post Master Supreme) |
| 07/28/11 04:00 PM |
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Re: CrossFit
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190kg deadlift today. What up!!!
| NateD |
| (Post Master Supreme) |
| 08/01/11 11:33 AM |
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Re: CrossFit
|
Originally Posted By: 137
190kg deadlift today. What up!!!
Dude, really fucking impressive. Nice work!!
Anyone catch the Crossfit Games this past weekend? It was really cool, Rich Froning crushed it
| 137 |
| (Post Master Supreme) |
| 08/01/11 06:00 PM |
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Re: CrossFit
|
the games were dope, I didn't get a chance to go. Lots of friends from our gym were competing. Lindsey Valenzuela does o-lift at my gym with bob takano and the phat elvis olympic liftnig team. becca voight, katie hogan, and kris clever are all from VCF where the owner of my gym used to coach cf. Becca did an amazing job to come from so far behind for a 3rd place finisher. She really busted ass in that last wod. Annie T has age on everyone, KC and Voight are both in their early 30's and Iceland Annie is only 21. She's not even at the peak of her fitness level yet.
Gene LaMonica who is brother to one of our own Jeff LaMonica took 2nd place after being in like 13th place in the 40-45 Masters Men heat, the guy is seriously SHREDDED. He hung out with us today shirt off most of the time to show off his muscles haha j/k I hope I look that good when I'm his age. Such a beast and a cool guy!
Lots of people are still here from out of state, had some visitors from HQ stop by the box today, think they're going to stop in later to wod it up since they were filling out waivers.
Awesome Awesome weekend!
| ElementBabe |
| (Post Master Supreme) |
| 08/02/11 11:29 AM |
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Re: CrossFit
|
i went. it was good. tight black workout shorts/pants capital of the USA
| 137 |
| (Post Master Supreme) |
| 08/02/11 06:31 PM |
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Re: CrossFit
|
yeah we love wod boners out here in so cal =(
| Dahlia |
| (Post Master Supreme) |
| 08/06/11 08:58 PM |
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Re: CrossFit
|
There is a 4 week (3x a week) boot camp starting up on Monday at one of the facilities here in the city.
I have a torn rotator cuff that is, let's say about 75% healed up (knowing it will never be at 100%), and a bilateral groin injury - so, nothing that would involve any V movments - like V-ups and such.
Bad idea?
| NateD |
| (Post Master Supreme) |
| 08/07/11 04:36 PM |
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Re: CrossFit
|
Try it! Just make sure you let them know about your injuries beforehand so they can work around it.
| Dahlia |
| (Post Master Supreme) |
| 08/07/11 07:28 PM |
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Re: CrossFit
|
All signed up!
Starting tomorrow at 6am
| 137 |
| (Post Master Supreme) |
| 08/08/11 07:47 AM |
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Re: CrossFit
|
ass kicked eh! haha.
went in to do some o-lift on saturday got suckered into doing the 10am wod before hand. It took all of sunday before my ass cheeks became super tender.
I really like the o lift class on saturday, just the ability to lift something, not trying to PR but to work on your technique without the pressure of going into another movement is great.
| Dahlia |
| (Post Master Supreme) |
| 08/08/11 08:25 AM |
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Re: CrossFit
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I'm feeling great after the workout!
I did have to do A LOT of things scaled because of my shoulder (interestingly, my hips weren't too bad). I am probably going to be the slowest of the class because of it, but I'm okay with that. I am just happy to be back into things
30 burpees
25 squats
15 jump squats
30 sit ups
20 push ups
10 pull ups
(plus, everything we did beforehand)
Got home, took Spencer for a walk and did a bunch of dynamic stretching. I think this is going to be key to be doing CF. Plus, yoga.
| NateD |
| (Post Master Supreme) |
| 08/08/11 08:35 AM |
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Re: CrossFit
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Congrats!
Stretching will help a lot, because you will probably be very sore. I like dynamic stretching before the workout to get blood moving, and then static stretching afterwards (like getting into a position and holding it for at least 30 seconds). At my gym we've started doing mandatory cooldown stretching and it has helped me A LOT. I'm a lot more flexible now and I don't get nearly as sore as I did before.
| Dahlia |
| (Post Master Supreme) |
| 08/08/11 08:49 AM |
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Re: CrossFit
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Yes, lots of static stretching later today. I was still red for an hour after the workout
I do wish she had left some time for us to stretch. By the time I was done people were coming in for the 7am workout. The site is really small (moving to a larger location in a month), so there really wasn't anywhere for me to stretch without being in the way. I had a hard drive home with my legs shaking
| Duc |
| (Post Master Supreme) |
| 08/08/11 01:50 PM |
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Re: CrossFit
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congrats
at least you had fun with it. hope your shoulder survives it
| 137 |
| (Post Master Supreme) |
| 08/08/11 09:42 PM |
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Re: CrossFit
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yeah you will go through that for a while lol.
| Dahlia |
| (Post Master Supreme) |
| 08/09/11 08:51 AM |
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Re: CrossFit
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Welp, I can hardly walk today. A little worried about tomorrow's class now.
What if I still feel this way?! There is not even a chance I could get down for a burpee without just falling sideways......and it would take me a solid 10 seconds just to get up off of the floor
| Duc |
| (Post Master Supreme) |
| 08/09/11 09:17 AM |
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Re: CrossFit
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you'll be ok.
just do some stretching today. if you go to the gym, do a light run to help with muscle stretching
| Duc |
| (Post Master Supreme) |
| 08/09/11 09:18 AM |
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Re: CrossFit
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make sure you do some good stretching before AND after each class since you are just starting.
| NateD |
| (Post Master Supreme) |
| 08/09/11 09:53 AM |
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Re: CrossFit
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Yeah, if you work through the soreness you should be fine. Unless of course you are so stiff you can't move. Just stretch a lot before you start. Starting CF is a huge shock to your body, and you'll be really sore for awhile!
Anyone around here own a pair of lifting shoes? I think I am going to have to make the investment soon.
| 137 |
| (Post Master Supreme) |
| 08/10/11 03:16 AM |
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Re: CrossFit
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just keep going through the soreness, and I need some kind of shoe with more cushion on the heels for wall balls and shit. the new balance minimus shoes are great for running, but suck ass for lifting weights.
| NateD |
| (Post Master Supreme) |
| 08/10/11 07:34 AM |
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Re: CrossFit
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Everyone at my gym are wearing Innov8's right now. Last year it was the Nike Free Run, lol.
| Dahlia |
| (Post Master Supreme) |
| 08/10/11 08:31 AM |
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Re: CrossFit
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Great workout this morning. Lots of instruction of form and such. They are doing an amazing job scaling things for my hips and shoulder - this makes me so happy
I am actually doing more than I expected - I have a feeling I was babying my shoulder too much for a while.Tabata squats to finish.
I am hobbling.
| NateD |
| (Post Master Supreme) |
| 08/10/11 10:07 AM |
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Re: CrossFit
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I love posts like this. Glad to see you're enjoying it! Stick with it, you'll see some amazing results soon.
Saw this this morning, Knowshon Moreno (Broncos NFL player) is getting ready for the season with crossfit:
http://www.vimeo.com/27423280
Very cool.
| Impulsive |
| (Post Master Supreme) |
| 08/10/11 11:16 AM |
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Re: CrossFit
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Any new routines Nate? I'd like to target some full body workouts in the 15 minute range, though my back has been a bit stiff lately. I'm not sure if I should baby it or power through. Tough to tell if it's sleep stiffness or workout soreness.
| Duc |
| (Post Master Supreme) |
| 08/10/11 01:56 PM |
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Re: CrossFit
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Originally Posted By: Dahlia
Great workout this morning. Lots of instruction of form and such. They are doing an amazing job scaling things for my hips and shoulder - this makes me so happy I am actually doing more than I expected - I have a feeling I was babying my shoulder too much for a while.
Tabata squats to finish.
I am hobbling.
I am actually doing more than I expected - I have a feeling I was babying my shoulder too much for a while.Tabata squats to finish.
I am hobbling.
did you stretch really well before and after???
next time, try going for a walk on teh treadmill afterwards just to loosen up your muscles(since you said you are hobbling, it sounds as iff you are having problems w your leg muscles)
| Dahlia |
| (Post Master Supreme) |
| 08/10/11 05:18 PM |
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Re: CrossFit
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I'm doing okay Ty
There is no treadmill at the CrossFit gym - I walk Spencer when I get home every time.
Yes, we stretch and warm up very extensively - that is part of the CrossFit program there.
| NateD |
| (Post Master Supreme) |
| 08/11/11 10:10 AM |
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Re: CrossFit
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Originally Posted By: Dahlia
I'm doing okay Ty
There is no treadmill at the CrossFit gym - I walk Spencer when I get home every time.
Yes, we stretch and warm up very extensively - that is part of the CrossFit program there.
There is no treadmill at the CrossFit gym - I walk Spencer when I get home every time.
Yes, we stretch and warm up very extensively - that is part of the CrossFit program there.
I lol'd at the thought of you getting on a treadmill at a CF gym. They simply don't exist.
Originally Posted By: Impulsive
Any new routines Nate? I'd like to target some full body workouts in the 15 minute range, though my back has been a bit stiff lately. I'm not sure if I should baby it or power through. Tough to tell if it's sleep stiffness or workout soreness.
So you have a basic basement gym right? Do you have the space to go all the way overhead? Pullup bar? Here are some things you can probably do -
Fran:
21-15-9 95lb Thrusters/pullups
If you've never done thrusters, it's a front squat that goes all the way into a push press. Check out youtube and search for fran, you'll probably see tons of videos of people doing it. If you do them fast, even with 95lbs, your legs will be dead by the time you're on the round of 15 reps. Thrusters are probably one of the most taxing movements you can do. Some people can finish this workout in less than 3 minutes, but there aren't many and you have to be able to do kipping/butterfly pullups very well. If you're doing regular deadhang (and I assume you are) it will take you a little longer and fatigue will be more of an issue than lungs.
If you don't want to do pullups, swap burpees for pullups in that workout. That'll truly be a full body workout. God, thrusters and burpees sounds terrifying, lol. You should try it and let me know!
There's also "Grace", which is 30 clean and jerks for time with 135. Basically ground to overhead. Not really a 15 minute workout though, if you're good at them you can be done in about 3-4 minutes. It'll be tough if you have steel plates because you can't drop the bar. Again, youtube for examples.
Then there's "DT", which is a really hard barbell complex that I have posted about here before. It's 5 rounds of:
12 deadlifts @ 155
9 hang power cleans @ 155
6 push jerks @ 155
Most folks try it first with 135 or less. 155 is really damn hard to hang onto. That's about a 15 minute workout.
If you have a treadmill or a course where you can run a certain distance like 400m, that opens up a whole lot of stuff too. Deadlifts, or any barbell lift for that matter, combined with running are a particularly deadly combo.
21 Deadlifts @ 225lbs
400 meter Run
18 Deadlifts
400 meter Run
15 Deadlifts
400 meter Run
12 Deadlifts
400 meter Run
You can also try burpee pullups. It's just a burpee (drop down into a pushup, jump up and clap overhead) combined with a pullup. So instead of clapping overhead you will jump up and do a pullup. There's a workout called GI Jane, which is 100 burpee pullups for time. You will be dog-ass tired for that one. Search youtube for Crossfit GI Jane if you want an example.
Let me know what you think!
| Impulsive |
| (Post Master Supreme) |
| 08/11/11 02:37 PM |
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Re: CrossFit
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Good shit. Thank you.
I have a full rack/olympic bar and chinup bar in the basement with a lot of room. Only thing is I can't drop the weight (unless there is some crazy mat I can buy).
Also, when I workout my legs, they get sore. Like 4 days sore. Stretching, other cardio, etc. does not help. So I have to try and space these or thing that do not always involve heavy leg intensive movements might allow me to do these more often (like the burpee one).
| Ionfyst |
| (Post Master Sr) |
| 08/11/11 02:52 PM |
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Re: CrossFit
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After reading through all the posts on here for the millionth time I finally got my shit in gear and signed up for the free intro class at my local place. We'll see how it goes this Saturday, I think I'm going to get my ass kicked.
| NateD |
| (Post Master Supreme) |
| 08/11/11 03:06 PM |
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Re: CrossFit
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There is pretty cheap rubber matting you can buy, I think they come in something like 3x3 ft squares and lock together. You'd probably only need a few to have a good little space. Some bumper plates might do you good too if you decide to start doing CF style workouts more often.
http://www.roguefitness.com/rogue-bumper-plates-by-hi-temp.php
You can drop those bumpers all day long, it's fucking great, lol. You should only need a few to augment what you have.
| NateD |
| (Post Master Supreme) |
| 08/11/11 03:07 PM |
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Re: CrossFit
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Originally Posted By: Ionfyst
After reading through all the posts on here for the millionth time I finally got my shit in gear and signed up for the free intro class at my local place. We'll see how it goes this Saturday, I think I'm going to get my ass kicked.
Enjoy!! Just go in and be humble, and listen. Get your ass kicked. You will love it.
| Impulsive |
| (Post Master Supreme) |
| 08/11/11 03:42 PM |
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Re: CrossFit
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I already have some rubber matting, but it's thin and I would never drop 45 plates on it. I'll look into the bumper plates though - might be just the thing I need.
| 137 |
| (Post Master Supreme) |
| 08/11/11 10:30 PM |
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Re: CrossFit
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bumper plates are a god send when 200+ lbs are over your head lol
| Dahlia |
| (Post Master Supreme) |
| 08/12/11 08:20 AM |
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Re: CrossFit
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I am starting to feel like my body is getting used to things now, which is great. The tightness has decreased and overall, I just feel "good"
I am just going to throw out my stuff because, even though I write it down, it kind of like posting it up here with you guys
Basic work on learning thrusts today - fairly low weight - I know my legs to much of the work, but the shoulder is still something I need to watch.
I love doing them, however, I have strange habit of looking up to the ceiling when I release out - so I have to just make an effort to focus on a spot on the wall and think a bit more before I do things. I am so used to "zoning out" when i work out, I think it's just a matter of snapping into things
WOD
(partnered)
5x
15 thrusts (started with 15 lb dumb bells, but after the second cycle, I dropped to the 22 lb bar because of my shoulder
25 sit ups
I can safely say I have fallen in love with CrossFit - even after just 3 classes. It's nice to get out, get moving, be functional and have other individuals who are there enjoying themselves just as much as I am. Something about feeling like you are going to puke makes people bond. Pretty awesome
| Duc |
| (Post Master Supreme) |
| 08/12/11 08:44 AM |
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Re: CrossFit
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sounds like some good shit
| 137 |
| (Post Master Supreme) |
| 08/12/11 05:52 PM |
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Re: CrossFit
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Originally Posted By: Dahlia
Basic work on learning thrusts today - fairly low weight - I know my legs to much of the work, but the shoulder is still something I need to watch.
I love doing them, however, I have strange habit of looking up to the ceiling when I release out - so I have to just make an effort to focus on a spot on the wall and think a bit more before I do things.
I love doing them, however, I have strange habit of looking up to the ceiling when I release out - so I have to just make an effort to focus on a spot on the wall and think a bit more before I do things.
Ty, not to be a dick but why are you posting in this thread now if you don't do crossfit nor seem to be interested in it? Kinda creepy dude.
With that out of the way, that's good that you're looking up when doing the presses, nothing sucks more than going to shoot a press up while looking down and your legs are shooting whatever weight is on the bar off of your shoulder into your chin. I did that with 150lbs and it didn't feel too good at all.
Quote:
I can safely say I have fallen in love with CrossFit - even after just 3 classes.
Stick with it, it's been about 8 months for me. Fat is peeling off of me daily weight loss is a little slower now stuck around 205-207 but body fat percentage is getting lower so I'll take the density shift.
We have a girl at our gym has several sports injuries as well and she comes in almost daily and they always adjust the workout for her to participate.
| Dahlia |
| (Post Master Supreme) |
| 08/14/11 07:21 AM |
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Re: CrossFit
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Interesting - see, I was taught, chin in, facing forward, push through and kind of "pop" your head out a bit at the end of the push. I don't think looking up is necessarily good for you back/neck - especially once I get more weight on there....
| NateD |
| (Post Master Supreme) |
| 08/14/11 12:14 PM |
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Re: CrossFit
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Yep, it's actually better to keep a neutral gaze for pretty much all lifts.
The first time I did Fran, on the very first thruster I hit myself on the chin, lol.
| 137 |
| (Post Master Supreme) |
| 08/15/11 06:33 AM |
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Re: CrossFit
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Originally Posted By: Dahlia
Interesting - see, I was taught, chin in, facing forward, push through and kind of "pop" your head out a bit at the end of the push. I don't think looking up is necessarily good for you back/neck - especially once I get more weight on there....
If bob takano teaches his lifters to do it, then there can't be anything wrong with it.
http://youtu.be/fqVu6E8ogIg
http://youtu.be/fV3jChlL5j4
http://youtu.be/6-gcOrv4-I8
I don't mean like literally putting your head back like you caught a tiger knee from streetfighter. just generally tilted back and out of the way.
| Impulsive |
| (Post Master Supreme) |
| 08/15/11 12:26 PM |
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Re: CrossFit
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I want to try Fran soon, but I won't be able to walk for 4 days. Squats give me horrid DOMS and nothing makes it better. I'm also hoping the closer grip is easier on the shoulders. I find wider military barbell presses really irritate them.
| NateD |
| (Post Master Supreme) |
| 08/15/11 01:42 PM |
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Re: CrossFit
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You should be taking something for recovery. I like adding BCAA and glutamine powder to my protein shakes.
| 137 |
| (Post Master Supreme) |
| 08/15/11 08:01 PM |
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Re: CrossFit
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got my first booty burn today from abmat situps. fuck it stings bad!
| Ionfyst |
| (Post Master Sr) |
| 08/16/11 09:00 AM |
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Re: CrossFit
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Just had my second intro class yesterday and it was the first where we actually started to learn some of the basic exercises. My legs were pretty much spent after the warmup
which included a lot of variations on lunges, which I haven't done in years, and set the inside of my hamstrings burning and had me wobbly legged for the rest of the time. Then we worked on form for deadlifts, air squats, wall balls, and i forget the name but it's like a push press but without using the legs.
After that started the workout which was 500m row, 40 air squats, 30 sit ups, 20 push ups and 10 jumping pull ups. After the rowing I had to break everything down into sets of 10 to get enough breaks but at least I got through it. It ended up taking me just over 14 minutes.
Overall I really like crossfit, although right now it's really kicking my ass and showing me how out of shape I really am. I'm also a bit worried that if I'm sucking this bad in the intro classes then after the third when I can start the regular wod I'm gonna be screwed. They mentioned starting at only 75% for awhile so I might have to do that for a few weeks.
Lastly, what do you guys eat before working out? In yesterdays class I felt a bit light headed at some points, although not as bad as the first class where I got so light headed I felt like I was gonna pass out. I know part of it is because I'm out of shape but I also feel like I didn't have enough to eat beforehand.
And what kind of after workout recovery are you doing? I've seen some people drinking cocunut water.
| Impulsive |
| (Post Master Supreme) |
| 08/16/11 10:19 AM |
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Re: CrossFit
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1.5-2 hours before workout, I have a protein shake and banana.
And even when you are in shape, Crossfit is not something that gets a lot easier (I'm hardly Mr. Crossfit though). I have a few workouts I do that are a mix of weights/cardio (more like cross training) and I also do some HIIT. They are never easy even after doing them for years.
After working out, I just eat supper.
| Dahlia |
| (Post Master Supreme) |
| 08/16/11 10:48 AM |
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Re: CrossFit
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lonfyst - take it from me (an injured female), if I can do it, you can do it. Check your ego and just do your best. Everyone has to start somewhere. I expect to be last in my group, but I am competing against myself and no one else.
Keep at it! You can do it!
Since my group starts at 6 am, and I have to start driving there at 5:30, I just make up a scoop of protein in water and sip it, starting when I wake up at 4:45. I take Anabolic Link during and after my workouts as well.
| NateD |
| (Post Master Supreme) |
| 08/16/11 10:49 AM |
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Re: CrossFit
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Originally Posted By: Ionfyst
Just had my second intro class yesterday and it was the first where we actually started to learn some of the basic exercises. My legs were pretty much spent after the warmup which included a lot of variations on lunges, which I haven't done in years, and set the inside of my hamstrings burning and had me wobbly legged for the rest of the time.
which included a lot of variations on lunges, which I haven't done in years, and set the inside of my hamstrings burning and had me wobbly legged for the rest of the time. Yeah, it'll happen when you're new. It's a big beating for your body which probably hasn't done that much in quite awhile.
Quote:
Then we worked on form for deadlifts, air squats, wall balls, and i forget the name but it's like a push press but without using the legs.
Probably shoulder press.
Quote:
After that started the workout which was 500m row, 40 air squats, 30 sit ups, 20 push ups and 10 jumping pull ups. After the rowing I had to break everything down into sets of 10 to get enough breaks but at least I got through it. It ended up taking me just over 14 minutes.
It's really not that bad. You should be glad you finished at all, because a lot of new folks can't finish before they want to puke. Nice work (seriously, that may sound sarcastic but it isn't, lol.)
Quote:
Overall I really like crossfit, although right now it's really kicking my ass and showing me how out of shape I really am. I'm also a bit worried that if I'm sucking this bad in the intro classes then after the third when I can start the regular wod I'm gonna be screwed. They mentioned starting at only 75% for awhile so I might have to do that for a few weeks.
You will actually ramp up more easily than you might think. Your body will take a few weeks to adapt to training like that, and you will be REALLY SORE, but it will happen. You can scale any workout to whatever your physical capability is, which is the beauty of it. They can cut down on reps, weight, time domain, etc etc so you can get a good workout and be able to finish it. You'll never actually get to the point where it's not hard, it will ALWAYS be hard. It is always hard for me and I've been doing it for 2.5 years now. If it gets to be not hard, you need to work harder and start scaling back up. You'll just find yourself getting faster and stronger, but it will still suck just as much.
And if you stick with it long term and bust your ass, you will get in shape to a degree that you never thought possible. I came in over two years ago not being able to lift shit, flabby body and all. Now I can do muscle ups, rope climbs, olympic lifts, and all sorts of other cool shit that I never thought I'd be able to do much less even heard of. Just yesterday I did weighted ring dips with over 70lbs and it wasn't really even that hard. The sky is the limit, my friend. It's a lifestyle, and once it's a lifestyle you don't have to feel bad taking a couple weeks off because you'll always be a crossfitter and you'll always know how to stay in shape.
Quote:
Lastly, what do you guys eat before working out? In yesterdays class I felt a bit light headed at some points, although not as bad as the first class where I got so light headed I felt like I was gonna pass out. I know part of it is because I'm out of shape but I also feel like I didn't have enough to eat beforehand.
And what kind of after workout recovery are you doing? I've seen some people drinking cocunut water.
And what kind of after workout recovery are you doing? I've seen some people drinking cocunut water.
I say personal preference, but like Impulsive I do like protein an hour or so before. Nothing too much that'll sit heavy on your stomach if you're still getting a little queasy. Fruit is good. If I'm doing a morning workout, I like to do it in a fasted state.
| Dahlia |
| (Post Master Supreme) |
| 08/16/11 11:02 AM |
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Re: CrossFit
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Oh, and while we are on the subject of checking your ego. We did deads yesterday. Before my injury, I was doing pretty solid weight on stiff legged.
Well, Crossfit does the ones with squats, which I am NOT used to at all. So, I pulled off 5x5 50kg. THAT was an eye opener for me. AND a great push in the ass
| Ionfyst |
| (Post Master Sr) |
| 08/16/11 11:47 AM |
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Re: CrossFit
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Thanks for all the input, I'm having a ton of fun even with all the soreness. It's nice to actually have a reason for being sore.
Do any of you do anything on the off days? I'm currently doing a Monday, Wednesday, Friday schedule and was thinking about running on the off days to loosen myself up.
| NateD |
| (Post Master Supreme) |
| 08/16/11 12:36 PM |
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Re: CrossFit
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On off days, I don't do shit. You should take it easy until you're a little more experienced...if I were you I would MAYBE do a light jog on Tuesday or Thursday, depending on how you feel. Let your body recover.
| 137 |
| (Post Master Supreme) |
| 08/16/11 08:04 PM |
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Re: CrossFit
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on off days I feel like I should be back in the gym working on stuff I suck at. LOL mainly sat and sundays now.
| Impulsive |
| (Post Master Supreme) |
| 08/16/11 10:17 PM |
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Re: CrossFit
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I did Fran today. Messed up the timer, but I wasn't rushing it so I'm guessing 10 minutes??. The thrusters actually were pretty easy. I did have a bit of issue with the push presses as they just tend to stress my shoulder too much (rotator cuff I'm guessing), bit the 21 wasn't too bad. But fat chance of yanking 21 pull ups in one shot. I've always done slow, controlled dead hang pulls ups and not a chance I can do kipping either. I've tried it, but I'm obviously doing it wrong as I can get the same amount of reps with a dead hang. By the time I got the the 9, I the thrusters were still not too bad.
Finished it off with a bit of chest work, punching bag, HIIT on the bike and some jump rope. Sat down for dinner and I could feel the legs immediately. Usually takes a day or so to really stiffen up.
| 137 |
| (Post Master Supreme) |
| 08/17/11 05:10 PM |
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Re: CrossFit
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ate a 4x4 protein style for lunch around 3pm hit up a wod around 6:30pm
2k row : 9:04
1k row : 4:30
500m row : 2:36
250m row :56
Then about an hour later did a 5k run with my buddy. I'll never eat in n out again on a training day, it was so hard to breath much less any thing hard for me to digest. So stupid it was just an impulse and I was in a city I don't live in so it was the only thing relative I could think to eat. no fries or soda just meat cheese and lettuce.
| NateD |
| (Post Master Supreme) |
| 08/18/11 12:23 PM |
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Re: CrossFit
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Originally Posted By: Impulsive
I did Fran today. Messed up the timer, but I wasn't rushing it so I'm guessing 10 minutes??. The thrusters actually were pretty easy. I did have a bit of issue with the push presses as they just tend to stress my shoulder too much (rotator cuff I'm guessing), bit the 21 wasn't too bad. But fat chance of yanking 21 pull ups in one shot. I've always done slow, controlled dead hang pulls ups and not a chance I can do kipping either. I've tried it, but I'm obviously doing it wrong as I can get the same amount of reps with a dead hang. By the time I got the the 9, I the thrusters were still not too bad.
Finished it off with a bit of chest work, punching bag, HIIT on the bike and some jump rope. Sat down for dinner and I could feel the legs immediately. Usually takes a day or so to really stiffen up.
Finished it off with a bit of chest work, punching bag, HIIT on the bike and some jump rope. Sat down for dinner and I could feel the legs immediately. Usually takes a day or so to really stiffen up.
Nice job dude. Now imagine doing the same workout in less than three minutes.
If you don't really rush it, some of the effect is lost. Let us know when/if you try the other ones!As far as the kipping pullup goes, the power comes from the hips. If you're hanging on the bar at full extension and swing your hips (not your legs) you can do it. Imagine someone with their hand in front of your stomach and behind the small of your back. If you're swinging properly, you would hit each.
| Impulsive |
| (Post Master Supreme) |
| 08/18/11 12:57 PM |
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Re: CrossFit
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The reason I can't rush it is one you hit failure on pull ups, it's not like you can just stop for 5 seconds and get another 5 reps. It takes 30-45 seconds to recover enough to do 3-5 more. I'm a 200# guy, so 21 pulls ups fast is not a simple task for me.
I also watched some videos of people doing it fast. Their form was horrible and they were bouncing at the bottom. I still try and keep it smooth and controlled.
I've had no luck kipping. I get one just right and I'm off balance for the next and it seems to make more energy to get it right again. Either way, I prefer doing pull ups with good form. I'll try to get better at it, but it just feels awkward.
| NateD |
| (Post Master Supreme) |
| 08/18/11 01:07 PM |
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Re: CrossFit
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Fair enough, wasn't sure if you were taking it easy on thrusters or not.
Kipping takes practice, and most of the time learning properly is figuring out how to push off the bar which will put you back into perfect position. In any case, whether you do them or not really depends on your goals. Regular deadhang pullups are usually used to build strength, kipping really isn't. It's just a way to do the work faster and keep your heart rate up, so it's kind of an apples to oranges comparison.
There is a "heavy fran" version which might be more suited to you: 15-12-9 of 135lb thrusters and 45lb weighted pullups. Can't really kip with 45lbs on you, lol. Shit's pretty tough but also totally different from the regular version.
| Dahlia |
| (Post Master Supreme) |
| 08/22/11 07:48 AM |
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Re: CrossFit
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Filthy 35 (basically Filthy 50, but a little less)
Oaf.
I had a little spit up 1/2 way through (drank some protein too soon before the workout)
I really need to remember that I am going to be much slower than everyone else. Drives me nuts. I am used to being the female that lifted the most and got things done fastest....now I am dead last.
All in all, great workout! Hurray for CrossFit!
| NateD |
| (Post Master Supreme) |
| 08/22/11 11:15 AM |
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Re: CrossFit
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Lol, nice. It's hard to make it through Filthy 50 the first time around, even with reduced reps. Most folks are ok until they hit the wall balls and then it's game over.
Keep at it though and before long you won't be finishing last anymore! It will keep your ego in check too.
| Dahlia |
| (Post Master Supreme) |
| 08/22/11 02:02 PM |
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Re: CrossFit
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I am certain it will get easier once I keep at it. Doesn't help that I gained weight with my injuries as well. Pushing around some extra pounds always makes things harder.
Now that I am feeling good about the CrossFit, it has made my eating a lot cleaner - which is awesome
I make a point of shopping for groceries right after my workouts. Makes it easier to come out with a shopping cart of only proper foods.
| Duc |
| (Post Master Supreme) |
| 08/22/11 02:57 PM |
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Re: CrossFit
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just found a crossfit gym in my area.
the website doesnt say anything about price though :sucks:
looks like i have to go an interview first and then to a ON-RAMP class which is only at 7pm on Tues-Thur (9 sessions)
| Impulsive |
| (Post Master Supreme) |
| 08/22/11 03:54 PM |
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Re: CrossFit
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I'm tempted to try the Filthy 50. I googled it and seemed to get different results. Is 35 a good place to start or is 50 doable?
Anyone have a good list with the appropriate weight?
I'm not 100% sure how I can do it all in my home gym, but I can probbaly improvise too.
| Dahlia |
| (Post Master Supreme) |
| 08/22/11 05:35 PM |
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Re: CrossFit
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For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
This is what we did today (but 35)
And my box jump was only at 10 inches because of my groin - but, most of the girls were doing 10 also.
Since I can't do double unders (you would think being on a jump rope demo team for 3 years I would be able to do them
), I had to 50 tuck jumps
| Impulsive |
| (Post Master Supreme) |
| 08/22/11 06:19 PM |
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Re: CrossFit
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Thanks, good info.
I jump rope all the time and can't do double unders. I'd just do 100 singles
I might have to give this a shot with the wife. Shit looks killer.What a decent time to complete this? I can't imagine my grip lasting for 50 knees to elbows.
| Dahlia |
| (Post Master Supreme) |
| 08/22/11 06:25 PM |
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Re: CrossFit
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100 singles is not the same! Tuck jumps!
I had to do the knees to elbows in sets of 5-8ish - chalk, and a wince face
I think the fastest took around 24 minutes to finish. I was finished around 29 minutes. I was laying my face on the floor for a ton of those burpees LOL I have sore nipples from that workout
| 137 |
| (Post Master Supreme) |
| 08/23/11 02:14 AM |
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Re: CrossFit
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todays wod crushed me.
6 rounds
30 double unders
10 HANG squat snatches with 40kg(88lbs)
10 Ring Push Ups
I got to round 4, 20 minutes in I did 3 reps of the hanging squat snatch and my shoulder was fucking toast, I couldn't keep it active anymore to lock the weight out at the bottom of my hang snatch.
I scaled down to 29kg, did singles, and finished my last round on paralets for the push ups. Figured since I didn't do rx why continue to do the other exercises at rx.
Lots of people in class finished before me in the 13-16 mark range, NONE of them did RX, some did the required weight but didn't squat with their snatch. That weight was ungodly tough on the shoulders, once you do the double unders and the push ups on the rings your traps and core tired as shit. I literally would get 1-2 reps in before I had to rest a bit.
I really need to break this mental block that I need to rest, I need to walk around the weight, and just fucking attack, attack, attack. It aggravates the shit out of me. But I will not sacrifice form for ego.
It's okay to say "I'm not there yet"
| NateD |
| (Post Master Supreme) |
| 08/23/11 09:46 AM |
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Re: CrossFit
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Originally Posted By: Impulsive
Thanks, good info.
I jump rope all the time and can't do double unders. I'd just do 100 singles I might have to give this a shot with the wife. Shit looks killer.
What a decent time to complete this? I can't imagine my grip lasting for 50 knees to elbows.
I jump rope all the time and can't do double unders. I'd just do 100 singles
I might have to give this a shot with the wife. Shit looks killer.What a decent time to complete this? I can't imagine my grip lasting for 50 knees to elbows.
Usually we do 4-1 singles to du. Dahlia is right, tuck jumps are a better approximation. Up to you though. For me, around 25 minutes is pretty decent and anything faster than 20 minutes is flying. I can usually do everything unbroken until the knees to elbows then I start slowing down.
Originally Posted By: 137
I really need to break this mental block that I need to rest, I need to walk around the weight, and just fucking attack, attack, attack. It aggravates the shit out of me. But I will not sacrifice form for ego.
It's okay to say "I'm not there yet"
It's okay to say "I'm not there yet"
Good man. Over time you will learn how to push harder against that mental barrier. You really just have to get comfortable doing movements when you're out of breath. And good for you on not sacrificing your form. Looks like a pretty gnarly wod, I'd love to try it sometime.
| Ionfyst |
| (Post Master Sr) |
| 08/24/11 07:22 AM |
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Re: CrossFit
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Had my first official WOD this morning and the warmup included lunges again and my legs weren't toast like last time so I feel it went pretty well.
We started off working on pullups and getting my form for the swing down, but since it was my first time and I was sucking I finished it off with 10 sets of 2 dead hangs.
Then it was 10 minutes amrap annie, which I did double reps but single swing (jump?) for the jumprope and regular situps. I made it to just over halfway through the third set of situps. The situps were killer with the abmat.
| Dahlia |
| (Post Master Supreme) |
| 08/24/11 12:21 PM |
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Re: CrossFit
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Fight Gone Bad. I am considering it for the end of September. It's a fund raiser here in the city. Is it something world wide?
| Ionfyst |
| (Post Master Sr) |
| 08/24/11 01:26 PM |
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Re: CrossFit
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Originally Posted By: Dahlia
Fight Gone Bad. I am considering it for the end of September. It's a fund raiser here in the city. Is it something world wide?
Yeah, I think it's everywhere as there are a bunch of posters around my gym for it. There's also Barbells for Boobs, although I'm not sure if that one is only local.
| NateD |
| (Post Master Supreme) |
| 08/24/11 02:30 PM |
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Re: CrossFit
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They're both a worldwide thing that happen every year, although Barbells for Boobs isn't as big yet. You should try it Dahlia, FGB is an awesome workout!
| Dahlia |
| (Post Master Supreme) |
| 08/24/11 02:40 PM |
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Re: CrossFit
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I'm scurd
They did say it is scalable....which is what I need. I still have to get over the idea that people will be watching me do the workout. I know that I zone out everything around me when I work out, but I imagine it will still be in the back of my head....
| 137 |
| (Post Master Supreme) |
| 08/24/11 05:01 PM |
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Re: CrossFit
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well monday's wod was a bitch, tuesday's wod was her mother.
A: 3 400m runs at 60, 70, 90 percent of top speed.
B: Barbell complex. 4 sets build weight each set. do not let go of bar (unbroken)
x3 cleans
x3 push press
x3 thrusters
50kg(110)
52kg(114)
57kg(125)
60kg(132) - failed
I got through the cleans and push press, but my shoulder has been in pain since monday due to the o-lifting I did on saturday. quads were toast from monday and I just listened to my body and decided not to do the thursters I had left.
I dropped the weight, was penalized with 5 burpee's and cleaned the bar off and did the last set with 20kg to finish.
I took the day off because it was a 5x5 squat workout today and quite frankly I'm in no condition to squat. do pull ups, or 6 sets of 15 ghd situps.
| Ionfyst |
| (Post Master Sr) |
| 08/26/11 09:34 AM |
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Re: CrossFit
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today's workout was tough but good. it started off with working on form for overhead/back squats and then 5 5 5 5 5 up to your max.
after that, I'm not sure what the normal workout was but they had me do 10 minute amrap ladder, push presses and dead hang pullups. I made it 8.5 rounds. the pullups were killer and a huge time sink. by round 4 I was struggling to do them nonstop and had to bust out a band to make it a bit easier.
| 137 |
| (Post Master Supreme) |
| 09/01/11 06:30 PM |
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Re: CrossFit
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I did this today
http://www.youtube.com/watch?v=uDQUlshxO_8&feature=player_embedded
sadly with a 16kg/16kg/24kg kettlebell instead of a tight little pacific islander woman.
10 turkish get ups (each arm)
21 ring push ups
7 turkish get ups
15 ring push ups
5 turkish get ups
9 ring push ups
finished in 32 minutes and some change. sweet ass mat burn on my elbow =(
crossfit is kicking my ass, monday was
30 back squats at body weight (94kg)
250 double unders
That took me about 26 minutes
Tuesday we had some fucked up circuit workout
5 sets
A1: 10 Strict Pull Ups; 20 sec
A2: 10 Back Extensions; 20 sec
A3: 20 Kettlebell Swings (m 24kg, w 16); 20 sec
A4: 20 Box Jumps; 20 sec
A5: 300m Row Sprint; 2 min
My time was pretty shitty like 47 minutes I think, some people weren't taking their rest time like they should've and were bombing into the next sets instead of taking the 2 minutes which can shave off almost 8 minutes of time.
Not cool. Wednesday was nasty so I took the day off since I ran just shy of a 5k tuesday evening. My legs hurt so fucking bad yesterday it wasn't even funny.
I'm going to pick up some compression pants as soon as I have a free dime to play with.
| NateD |
| (Post Master Supreme) |
| 09/03/11 12:58 PM |
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Re: CrossFit
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Shit son, you are getting beat up big time, lol. Make sure you are getting enough protein. Glutamine will also help A LOT with soreness.
Anyone do the 31 Heroes wod today? I was the only person to do it as prescribed in my gym.
It's also a partner workout:
31 minute amrap of:
8 thrusters @ 155
6 rope climbs, 15 ft
11 box jumps, 30"
Partner has to run 400m with a frigging 45lb plate or sand bag and you switch off. I had to carry my partner on the rope climbs because he couldn't do any. Between the two of us we got three full rounds, and the plate carry for 400m was actually the worst part. But 155lb thrusters are damned heavy!
| 137 |
| (Post Master Supreme) |
| 09/06/11 03:51 AM |
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Re: CrossFit
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team wod today. Team america was our team name, 4 people.
1 mile team run
200 pull ups
200 box jumps
400 kettlebell swings 24kg(55lbs)
1 mile relay race (each person tags the next in for a 400m run)
Not sure what our time was, I was too tired to care but it was around 37 minutes.
I pr'ed on my one mile time and ran it in 8:55 instead of 9:26 today I could've gone slightly faster too but I was pacing with a teammate and didn't want to leave him behind although I think he was running slow for me.
The pull ups weren't too bad, I did jumping for the most part, was able to bang out like 10-15 when it was my turn. The box jumps we got on all four corners of the box (we scored a bunch of those rogue fitness boxes from the crossfit games at our gym) and we each just jumped 1 at a time in a circle sounding off until we got to 200.
That was pretty fast, I would say the kettlebell swings murdered our guys. We each were able to get 20 swings in, I came out of the gate with 30, surprised the shit out of myself.
Got in at least 20 all the way through till the end, if someone before me couldn't get his reps in I'd suck it up and make up the difference so each guy started on an even number. At one point my hands were so sweaty I did like 3 american swings with one hand and 3 fingers lol.
The relay at the end wasn't bad I wasn't too fast but I felt the speed drop of BIGTIME around the 200 mark, I tried to go into it pretty fast but I didn't walk I just pushed through that jog.
Really happy with my groups performance, we came in like 3rd out of all the teams I believe there were like 5 teams. First time working out together with all of the guys in my group.
Now it's deadlifts, more running, and toes to bar tomorrow. I think I'm going to stay up and hit the 5am class.
| Rumbelstiltskin |
| (Post Master Sr) |
| 09/06/11 09:55 PM |
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Re: CrossFit
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Joining next month.
| 137 |
| (Post Master Supreme) |
| 09/07/11 02:34 AM |
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Re: CrossFit
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sweet!
| Dahlia |
| (Post Master Supreme) |
| 09/07/11 08:43 AM |
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Re: CrossFit
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First workout as a full member of our CrossFit location
Me and 3 guys (I have no idea where all the chicks where)
1 min rounds of:
Sumo Deadlift High Pull
Box Jumps
Sumo Deadlift High Pull
Box Jumps
4 min rest
Sumo Deadlift High Pull
Box Jumps
Sumo Deadlift High Pull
Box Jumps
Apparently I do better when someone is yelling at me
This workout completely killed me. It was great
| Dahlia |
| (Post Master Supreme) |
| 09/09/11 06:18 PM |
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Re: CrossFit
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I would just like to say, I am in love with my CrossFit gym. I have never been so happy
Seriously, the owner, Dave, is absolutely amazing and the members just make me feel so good. I have never been in such a supportive, encouraging environment. Fridays are open gym times where everyone picks what they want to work on, the timer is started and we all get going at the same time.
After our workout, there was about 20 minutes left and Dave spent it working with me one-on-one giving me Rx for my shoulder (after each workout).
I am so happy I took this step forward
| 137 |
| (Post Master Supreme) |
| 09/09/11 07:02 PM |
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Re: CrossFit
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It's really awesome, everyone I tell about it is like omg too much money but you get what you pay for, some dipshit at a globo isn't going to tell you how to roll out, help you with your form, and encourage you to work out with others who may have similar goals and enjoy the workouts.
today we did the burpee flight simulator.
5 Double Unders
1 Burpee
10 Double Unders
2 Burpees
15 Double Unders
3 Burpees
20 Double Unders
4 Burpees
25 Double Unders
5 Burpees
30 Double Unders
6 Burpees
35 Double Unders
7 Burpees
40 Double Unders
8 Burpees
45 Double Unders
9 Burpees
50 Double Unders
10 Burpees
45 Double Unders
9 Burpees
40 Double Unders
8 Burpees
35 Double Unders
7 Burpees
30 Double Unders
6 Burpees
25 Double Unders
5 Burpees
20 Double Unders
4 Burpees
15 Double Unders
3 Burpees
10 Double Unders
2 Burpees
5 Double Unders
1 Burpees
took my 37 minutes RX, we have some people at the gym where burpee's and du's are their shit. So far a few people have gotten sub 14 and one chick got 12 minutes.
I wish I weighed 140lbs sometimes so my workouts like this would be easier. 200lbs dropping to the floor is not the business.
| FireInTheWhole |
| (Post Master Supreme) |
| 09/11/11 11:45 PM |
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Re: CrossFit
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I just did Crossfit on Saturday at Bairys gym, and it fucking killed me. LAWLZ.
We did the press thing where you hold the bar at shoulder height, do a full squat, and then come up and military the bar, bring it back down to shoulder height, repeat. Next was burpees which I fucking despised. We were on concrete and at first I was just falling down on my palms and after a couple cycles through I could see blood forming under the skin so I figured I better come down more easily on the palms. Then we did box jumps which aren't that bad at all. I was completely out of gas and slowed way down after like 3 cycles through everything, and my shoulders became useless. I guess I shouldn't have tried the class right after my Krav Maga class. LAWLZ. I'm going to alternate Krav and Crossfit from now on.
Awesome workout though, and I can't wait until I start getting the hang of it.
| 137 |
| (Post Master Supreme) |
| 09/12/11 01:39 AM |
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Re: CrossFit
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those are called thrusters Fire, and they're one of the most stressful movements you can do next to heavy deadlifts.
| ElementBabe |
| (Post Master Supreme) |
| 09/12/11 01:53 AM |
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Re: CrossFit
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did you do this one so you had to start the round over if you messed up on double unders?
| 137 |
| (Post Master Supreme) |
| 09/12/11 04:32 AM |
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Re: CrossFit
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Originally Posted By: antness
did you do this one so you had to start the round over if you messed up on double unders?
No, they had that before and nobody got past the third round. So they just wanted everyone to do it without starting over if you broke. Most I got in a row was 34
| Ionfyst |
| (Post Master Sr) |
| 09/12/11 09:22 AM |
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Re: CrossFit
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Double helen this morning.
3 rounds
400m run
21 kbs
12 pullups
rest as long as you need then repeat
it was killer. the only way I made it was to do jumping pullups instead of regular
| FireInTheWhole |
| (Post Master Supreme) |
| 09/12/11 02:02 PM |
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Re: CrossFit
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Originally Posted By: 137
those are called thrusters Fire, and they're one of the most stressful movements you can do next to heavy deadlifts.
Yes! That's it, I couldn't remember what they called them.
| NateD |
| (Post Master Supreme) |
| 09/13/11 08:23 AM |
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Re: CrossFit
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Glad to hear you liked it! Seems like Bairy really knows what he's doing.
I did "Meadows" yesterday, it was pretty crazy and I'm happy that I was actually able to do it:
20 muscle ups
25 lower from inverted hang (kinda like a backwards skin the cat)
30 ring handstand pushups
35 ring rows
40 ring pushups
I was worried about the ring HSPU but they actually weren't that bad at all. I've gotten pretty good at getting up on them, just do a handstand with legs wide so they catch the straps so you can wrap your feet in them.
| Impulsive |
| (Post Master Supreme) |
| 09/13/11 10:27 AM |
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Re: CrossFit
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Do you guys balance this with weight routines or are the workouts essentially supposed to take care of weights and cardio in one? I've only done a few routines, but it seems like the full body workout maxes you out and takes a few days to recover. I can't see working a lot of these into a regular weight routine.
| NateD |
| (Post Master Supreme) |
| 09/13/11 11:55 AM |
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Re: CrossFit
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Originally Posted By: Impulsive
Do you guys balance this with weight routines or are the workouts essentially supposed to take care of weights and cardio in one? I've only done a few routines, but it seems like the full body workout maxes you out and takes a few days to recover. I can't see working a lot of these into a regular weight routine.
Depends on your goals. Generally speaking, the main site goes in 3 day cycles (3 days on, 1 day rest.) So in those three days you will usually get a bit of everything. So for instance day 1 would be a monostructual weight-lifting (ie back squat 3-3-3-3-3), day 2 could be a metcon (metabolic conditioning) like a run/box jump with some gymnastic type stuff thrown in, and then day 3 could be all of the above, like weightlifting combined with a metcon (for instance sorta like that deadlift/air squat workout I posted awhile back.)
So here's the most recent cycle from Crossfit.com as an example:
Day 1
Quote:
"Beast 12"
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents
Day 2
Quote:
Resting 60 seconds between sets:
Deadlift 2-2-2-2-2-2-2-2-2-2
Deadlift 2-2-2-2-2-2-2-2-2-2
Day 3
Quote:
Tabata "Bottom to Bottom" Squat
Run 1 mile
Clock starts for run on rising from last squat.
The Tabata Bottom to Bottom Squat is a Tabata Squat but each rep begins at the bottom and ends at the bottom. The turn around at the top is immediate - no pause. The ten-second rest for each interval is also held at the bottom of the squat as opposed to the top. Interestingly, this squat, in contrast to the "normal" Tabata squat, motivates full hip extension. Also, the ten second rests don't seem as short with this protocol!
Run 1 mile
Clock starts for run on rising from last squat.
The Tabata Bottom to Bottom Squat is a Tabata Squat but each rep begins at the bottom and ends at the bottom. The turn around at the top is immediate - no pause. The ten-second rest for each interval is also held at the bottom of the squat as opposed to the top. Interestingly, this squat, in contrast to the "normal" Tabata squat, motivates full hip extension. Also, the ten second rests don't seem as short with this protocol!
So as I said previously, it usually goes in a type of weightlifting, weightlifting + cardio, or cardio. For the metcon workouts, that shit is absolutely cardio in the usual sense, so you won't need to go spend a couple miles on the treadmill afterwards because you will be damned spent. It'll also take your body a little while to adapt to that style of training, but the variety will keep your muscles guessing so you make constant improvements. After I was a few months in, I found that the more I went the better I got. Of course there's a point where you'll be doing too much and you can get a bit beat up mentally.
As for the weightlifting stuff, if you're trying to get stronger you will have to add a bit more strength and heavy weightlifting than the main site will generally provide. You can get surprisingly strong just doing mainsite; sometimes less is more when you're trying to build strength. But once you get past a certain level you have to add a bit more volume. A lot of the top crossfit athletes do several workouts per day. For me personally if I am doing a 5x3 set of something, I sometimes like to do a shorter metcon afterwards.
| Dahlia |
| (Post Master Supreme) |
| 09/13/11 03:01 PM |
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Re: CrossFit
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I have a 3 day a week membership right now, so I like to space things out throughout the week
Monday
Wednesday
Friday
Friday is an open gym day where everyone picks a workout (usually something they want to work on) and the clock starts for everyone.
I am planning on 2 days a week at my regular gym to work on cardio (right now, cycling) and spend time with stretching and flexibility.
I may pick up a hot yoga class on Friday night since they have a $5 class downtown and I know how amazing it works for my muscles
| 137 |
| (Post Master Supreme) |
| 09/13/11 03:40 PM |
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Re: CrossFit
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I would like to add two comments to Nates additions.
It will take the average person 3 years before they get close to hitting a "plateau" in crossfit.
also, showoff (on your ring workout) =P
| Dahlia |
| (Post Master Supreme) |
| 09/13/11 06:10 PM |
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Re: CrossFit
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Part of my membership includes a personal training session every two months with the owner. I think that I need to talk to him more about the mental aspect of CF.
Unfortunately, from years of being an overweight teen I have this crappy self image regarding my physical abilities - main areas are running and pushups (which I have proven I can do...but mentally, I actually stop myself before completing/doing well)
I know that losing more weight will help, but even when I was very lean and strong, I still had this issue.
| ElementBabe |
| (Post Master Supreme) |
| 09/13/11 09:25 PM |
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Re: CrossFit
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Originally Posted By: Dahlia
Part of my membership includes a personal training session every two months with the owner.
i'll bet it does
| Ionfyst |
| (Post Master Sr) |
| 09/14/11 09:43 AM |
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Re: CrossFit
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Originally Posted By: Dahlia
Unfortunately, from years of being an overweight teen I have this crappy self image regarding my physical abilities - main areas are running and pushups (which I have proven I can do...but mentally, I actually stop myself before completing/doing well)
I know that losing more weight will help, but even when I was very lean and strong, I still had this issue.
I know that losing more weight will help, but even when I was very lean and strong, I still had this issue.
In my experience getting involved in a strong team environment will help out way more than losing weight. If you physically can't make the reps/distances then losing weight will help with that, but if it's mental than I think a good group will be able to push you even when you think you can't do it.
For example I run with a club but we only meet up once a week. The rest of the time you're on your own to do the distances. On days when I really don't feel like going out and running I just think that there is no way I want to be the jackass sucking wind and cramping up because I didn't do the individual runs.
Also in terms of Crossfit, on Monday we did double helen and towards the last few runs I was really hurting. I happened to be keeping a similar pace to another member and every time I slowed down or started to walk and he passed by he'd give a simple "almost there", "you got this" or other one liner and it really kept me going.
| NateD |
| (Post Master Supreme) |
| 09/14/11 12:36 PM |
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Re: CrossFit
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Originally Posted By: 137
I would like to add two comments to Nates additions.
It will take the average person 3 years before they get close to hitting a "plateau" in crossfit.
It will take the average person 3 years before they get close to hitting a "plateau" in crossfit.
I'd probably be inclined to agree with that. I am 2.5 years in and sometimes it's hard to hit PRs. But on the other hand, I think I can push harder mentally than I could a year ago, and I am better at most of the skill-based exercises.
Quote:
also, showoff (on your ring workout) =P
I was pretty proud of it
Only two people in the gym were able to do it. Originally Posted By: Ionfyst
Also in terms of Crossfit, on Monday we did double helen and towards the last few runs I was really hurting. I happened to be keeping a similar pace to another member and every time I slowed down or started to walk and he passed by he'd give a simple "almost there", "you got this" or other one liner and it really kept me going.
Agreed 1000%. Sometimes all it takes is a reminder from someone to keep moving for you to push through fatigue and get your shit done.
| Screamin Type ARGH! |
| (Post Master Supreme) |
| 09/15/11 10:02 AM |
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Re: First Crossfit class...
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have a guy at work doing this stuff (dude is like 58 yr old, starting off slow)...shit is bananas!
| NateD |
| (Post Master Supreme) |
| 09/18/11 05:18 PM |
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Re: First Crossfit class...
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Lots of old dudes doing CF now and some are ripped, it's actually pretty amazing.
So I'm leaving for vacation tomorrow and did a really tough chipper today, the last workout from the 2009 CF Games actually:
15 reps 155lb BB squat clean
30 Toes to bar
30 Box jumps 24" box
15 Muscle ups
30 PushPress 40lb DBs
30 Double Unders
15 reps 135lb Thruster
30 Pullups
30 Burpees
300' OH Walking lunge with 45lb plate
Fucking love that wod.
Been two years since I last did it, so I PR'd by almost 9 minutes and did everything as prescribed this time. My time was 30:20. You guys ought to try it if you ever get the chance. Those lunges at the end are downright murderous.
| Dahlia |
| (Post Master Supreme) |
| 09/18/11 07:27 PM |
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Nice wod!
I might try something similar this Friday for open gym
(or Filthy 50 or Dirty 30...whatever LOL.....still not sure)
| NateD |
| (Post Master Supreme) |
| 09/19/11 08:16 AM |
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I love me some chipper workouts
Try Beast 12, it's a bit less heavy.
| Dahlia |
| (Post Master Supreme) |
| 09/20/11 06:44 PM |
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So, I had my first fairly heavy lifting workout
3x
5 goodmornings
20 fingers to toes
3x
10 GHD sit ups
20 straightback situps
3x
5 deads
30 burpees
FML I am SO sore. I did a spin class this morning hoping to loosen things up. Yeah, no.
Mainly my rhomboid area
I needz massage
| Dahlia |
| (Post Master Supreme) |
| 09/20/11 08:23 PM |
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I just pulled out my Homedics personal massager.....so much better!
Also, did anyone find that they were A LOT more hungry once they really got into CrossFit?
I am doing it 3 times a week, plus spin classes twice a week. I seriously just want to eat like a moose these days.
| 137 |
| (Post Master Supreme) |
| 09/21/11 06:59 PM |
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Deadlift x boxjumps x 15-12-9 @ 110kg (244lbs)finished in 9:03 Could've shaved 4 minutes off the box jumps by consistently jumping but leg is till a bit sensitive due to 2nd degree burn/new skin being stretched, etc.
@ Dahlia
As far as the eating goes only on heavy lifting days do I want to eat a burger and two bags of fries or a pizza, I seriously feel I left some life force in the gym. But that means your body is burning fat, this is why you want a post workout shake immediately after working out so your body doesn't try to decompose itself. Always have something ready at home for you to dive into or something quick and easy like some egg whites and some bacon.
| Dahlia |
| (Post Master Supreme) |
| 09/22/11 08:48 AM |
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Hey Wayne, I noticed from your workout posts on FB that your gym does A LOT of heavy lifting as your wods. Is it just the days that you go, or does your gym focus on heavy lifts?
| Dahlia |
| (Post Master Supreme) |
| 09/22/11 02:16 PM |
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Oh, and my mother sent me this gem the other night, after watching a vid about Fight Gone Bad (which I am doing on Sunday)
" don't have much luck with youtube. This time I was able to see a small portion of it and I was horrified. You're going to do yourself great bodily harm!!! Arrggghhhhhhh!!!
My poor baby - what have I done! Tell me you're not going to hurt yourself - pleeease"
Hehe
| 137 |
| (Post Master Supreme) |
| 09/22/11 05:44 PM |
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Re: First Crossfit class...
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Originally Posted By: Dahlia
Hey Wayne, I noticed from your workout posts on FB that your gym does A LOT of heavy lifting as your wods. Is it just the days that you go, or does your gym focus on heavy lifts?
Olympic Weightlifting Coach Bob Takano also teaches at my gym in the afternoons. And my gym's owner happens to be on that lifting team. He showed me how he programs the workouts monthly and goes by a mix of
o-lift (deadlifts, cleans, thusters, press, snatch, etc)
metabolic conditioning (met-con) (body squats, pull ups, push ups, wall balls)
gymnastics (ring dips, toes to bar, toes to rings, ghd work)
and throws them into a randomizer so somedays it is strict o lift, somedays it's a mix of 1 and 2, or 1 and 2 or 2 and 3 etc, etc
and then he programs the actual movements based off of those suggestions so they compliment each other kind of like a push/pull weight training program where the same muscles are involved.
how efficient can you jump rope after squatting your bodyweight 30 times? kind of scenarios. Crossfit is all about moving more efficiently and he programs based off of that. And encourages scaling all of the time, efficiency > time.
Anyway sorry my reply is so long, but that's how our training is programmed, based off what I posted this week it seems we're doing a lot of o lift, tuesday was actually more of a metcon, I dunno wtf a sorenson hold is but apparently everyone HATED it lol
| 137 |
| (Post Master Supreme) |
| 09/30/11 09:23 PM |
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Our early morning coach is going to pursue doing her own thang and today was her last day so most of us showed up to workout in her class. We had about 5 teams and the workout was.
3000m row, whoever isn't rowing has to plank (and not the laying down shit)
150 wall balls, whoever isn't wall balling is doing air squats
150 weighted situps, whoever isn't holding weight is doing normal situps
150 overhead weighted lunges, whoever isn't holding weight is lunging
4 wheel barrel passes total from one side of the gym to the other.
Our time was 25:49 30 about 28 seconds slower than the group that came in first. Very fun and sad day. Coach Liz was my first group class coach and super friendly and always a doll to talk to, her husband is also super cool. I'm going to miss them a lot.
| Duc |
| (Post Master Supreme) |
| 10/02/11 08:55 AM |
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Re: First Crossfit class...
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went to my orientation and ARMRAP class.
holy fuck did i learn that just because you are lifting weights and possibly getting bigger, that does not equate strength/power.
My instructor is level one certified (Tia Randall) and cool as hell. we did something called a 7&7:
Wall ball with a 20lb weighted ball tossing (hold it in front of your face squat down and toss it up to a line on the wall 10ft up in the air) seven times
burpees 7reps
we did this over 7mins
there were only two people there with me. one guy did 5 rounds, i did four, and the last guy did four.
i need to work on keeping my heels down and not standing on my toes when i throw the ball up. teacher pointed out that it doesn't involve my quads&glutes. he could tell that i used to play basketball a lot and that ALOT of people start out doing that. even though i felt bad, he said that it is very common to new cross fitters
| ElementBabe |
| (Post Master Supreme) |
| 10/02/11 11:12 AM |
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Re: First Crossfit class...
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the right shoes will help a lot with that. thats one you can do barefoot
| 137 |
| (Post Master Supreme) |
| 10/02/11 06:26 PM |
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Re: First Crossfit class...
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fuck barefoot shoes for wallballs, that shit rapes my heels and my knees start to hurt.
| 137 |
| (Post Master Supreme) |
| 10/05/11 09:46 PM |
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Re: First Crossfit class...
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holy shit lol the crossfit thread got his by spammys
| Rumbelstiltskin |
| (Post Master Sr) |
| 10/07/11 12:03 AM |
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Re: First Crossfit class...
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So like are Crossfit monthly rates set in stone or can you lowball them to get a few bucks off? Aside from like military discounts.
| 137 |
| (Post Master Supreme) |
| 10/07/11 01:47 AM |
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Re: First Crossfit class...
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Originally Posted By: Rumble
So like are Crossfit monthly rates set in stone or can you lowball them to get a few bucks off? Aside from like military discounts.
Depends on the box. It's not like they're getting rich off of it (unless they have the top 7 contenders from the crossfit games training at their gym) lol
| NateD |
| (Post Master Supreme) |
| 10/07/11 08:53 AM |
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Re: First Crossfit class...
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Originally Posted By: 137
Originally Posted By: Rumble
So like are Crossfit monthly rates set in stone or can you lowball them to get a few bucks off? Aside from like military discounts.
Depends on the box. It's not like they're getting rich off of it (unless they have the top 7 contenders from the crossfit games training at their gym) lol
Werd. Crossfit gyms that are too cheap price themselves out of the market and go out of business.
| Rumbelstiltskin |
| (Post Master Sr) |
| 10/18/11 01:25 AM |
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So far Crossfit is pretty easy, haha.
| ElementBabe |
| (Post Master Supreme) |
| 10/18/11 02:09 AM |
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you're a shoe-in for the 250k prize next year at the home depot center.
| 137 |
| (Post Master Supreme) |
| 10/18/11 02:53 AM |
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Re: First Crossfit class...
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Originally Posted By: antness
you're a shoe-in for the 250k prize next year at the home depot center.
I've seen his workouts on my facebook, they're going pretty easy on him. just wait.
| Rumbelstiltskin |
| (Post Master Sr) |
| 10/18/11 04:09 AM |
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Re: First Crossfit class...
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Originally Posted By: 137
Originally Posted By: antness
you're a shoe-in for the 250k prize next year at the home depot center.
I've seen his workouts on my facebook, they're going pretty easy on him. just wait.
I'm getting my form back pretty quickly. I did olympic weight lifting for 2 years with Mike Burgener at my high school 10 years ago. I guess he's a huge name in crossfit now.
| Rumbelstiltskin |
| (Post Master Sr) |
| 10/18/11 10:04 AM |
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Fuck... Crossfit isn't easy, haha.
Last place for Kelly today. Still fatigued from the power snatch last night.
| FireInTheWhole |
| (Post Master Supreme) |
| 10/18/11 10:34 AM |
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Re: First Crossfit class...
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Originally Posted By: Rumble
Fuck... Crossfit isn't easy, haha.
Last place for Kelly today. Still fatigued from the power snatch last night.
Last place for Kelly today. Still fatigued from the power snatch last night.
Resisting a power snatch joke......resisting........reeeeeesiiiiissssttttttt!
| Duc |
| (Post Master Supreme) |
| 10/18/11 10:42 AM |
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Re: First Crossfit class...
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Originally Posted By: 137
Originally Posted By: Rumble
So like are Crossfit monthly rates set in stone or can you lowball them to get a few bucks off? Aside from like military discounts.
Depends on the box. It's not like they're getting rich off of it (unless they have the top 7 contenders from the crossfit games training at their gym) lol
the crossfit gym i looked at wants 225 for the intro course and 200 a month for unlimited visits, while 2 days a week usage runs at 145 a month. on top of that, if you cancel your membership, you have to pay 50% of what membership plan you signed up for (1yr or 2yr memberships. there are no month to month memebrships at that gym)
one thing i noticed on an email that i got from them is that you have to email in and schedule a time for you to come in. there's no walk-in join on a workout policy there.
i was like wtf?!?
| Ionfyst |
| (Post Master Sr) |
| 10/18/11 11:28 AM |
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Re: First Crossfit class...
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Originally Posted By: big colloRAHRAH
Originally Posted By: 137
Originally Posted By: Rumble
So like are Crossfit monthly rates set in stone or can you lowball them to get a few bucks off? Aside from like military discounts.
Depends on the box. It's not like they're getting rich off of it (unless they have the top 7 contenders from the crossfit games training at their gym) lol
the crossfit gym i looked at wants 225 for the intro course and 200 a month for unlimited visits, while 2 days a week usage runs at 145 a month. on top of that, if you cancel your membership, you have to pay 50% of what membership plan you signed up for (1yr or 2yr memberships. there are no month to month memebrships at that gym)
one thing i noticed on an email that i got from them is that you have to email in and schedule a time for you to come in. there's no walk-in join on a workout policy there.
i was like wtf?!?
Damn, that seems a little extreme. Any other places around you that are a little more relaxed? The yearly contract seems a little over the top.
For reference my gym was only $150 for the 3 session intro class and also offers either a 3 day a week membership for $160 or unlimited for $190. Weren't you in the military, did you ask about discounts?
Also, in terms of scheduling, my gym does that as well but it's mostly for keeping track of how many days you go. I am lazy as shit and always seem to either sign up around 11pm the night before a 6:30am class or about an hour before a night class. I sometimes forget to sign up and just go into the system afterwards and sign up for another class just to get it checked off my list of remaining days.
| Duc |
| (Post Master Supreme) |
| 10/18/11 03:31 PM |
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Re: First Crossfit class...
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the military discount is only 10% and that is for personnel who are currently serving
i will look at other gyms in my area(the only other one that i can go to is by my fiancee's job but their website looks like a wordpress blog without any pictures of the gym and no updates to things that are going on.
http://www.crossfitmc.com (that's the one where i signed up)
http://www.cfsilverspring.com (the one by my fiancee's job)
| 137 |
| (Post Master Supreme) |
| 10/18/11 04:10 PM |
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Re: First Crossfit class...
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wow they got that 24 hour fitness structure. my payments can be late or adjusted if need be, I live 2 blocks away from my gym's owner and have a pretty decent personal relationship with the guy. It all depends on the owners.
And Jayson Mike Burger-nerrr lol is a very popular name in crossfit as his dad and sage burger-neeeer go around and perform o-lift demo's at crossfit gyms, we had sage do a seminar at our gym not so long ago. I haven't gone because a weekend isn't going to snap me out of my football mentality of crank and yank. Just getting critiqued every day helps a lot. I can deadlift my ass off now and never get soreness in my upper back or lower back always hamstrings.
haven't made much progress in my weight loss, put on 7lbs due to shitty eating and missing the gym. (big money ticket for my car, and then surprise clutch job.) but I got back on the horse last week and am back to 204 or even less now.
I'm still around here, just a pound lighter.
http://bodyspace.bodybuilding.com/img/us...Apm1Ae0142.jpeg
my forearms are getting pretty vascular and I think my bicep vein started peeking it's head out, I'm super excited about that.
yesterdays workout.
A: Max Front Squat (100kg - no improvement but I did do it w/o a weight belt)
*20 min Cap
5 Sets:
B1: 7 Tire Flips; 20 Sec
B2: 10 Burpees; 20 sec
B3: 100m Sand Bag Run; 2 min
(this took almost 30 minutes, it wasn't like the normal I'm dying crossfit workout I worked at a turtles pace took about 30 minutes. the 4th and 5th round of those tire flips were slaying me.)
today is
A: Power Snatch: Build to a Heavy 3RM
*10 min Cap
3 Sets:
B1: 800m Run; 30 sec
B2: 10 Back Squats (62/44); 3 min
fuck me.
| ElementBabe |
| (Post Master Supreme) |
| 10/18/11 06:22 PM |
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Re: First Crossfit class...
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blame the DC cost of living on those crossfit rates. most people where i live in central VA pay $100-150/mo for unlimited, depending on discounts and how many months pre-paid.
| Rumbelstiltskin |
| (Post Master Sr) |
| 10/19/11 01:51 AM |
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Re: First Crossfit class...
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Wow your local crossfit gym is crazy with those rates. Here I have 3 choices of gyms and they are all with in 10 minutes of my house or work.
Here are their prices:
Unlimited $150, 3x a week $100
Unlimited $125, 2x a week $65
Unlimited $175, 10x a month $100
They all don't require you to prepay or charge a penalty. In fact they give you a discount if you prepay and a discount depending how long you keep staying. Also discounts on LEO, military, firefiters, students, teens. Even couples get discounts when they join together.
The gyms I spoke to also don't require me to take the extra intro-course since I know all the olympic lifts already.
I'm doing a week long free trial membership at all 3 gyms so I am basically going to get 3 weeks for free.
| Rumbelstiltskin |
| (Post Master Sr) |
| 10/19/11 02:00 AM |
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Re: First Crossfit class...
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Originally Posted By: 137
And Jayson Mike Burger-nerrr lol is a very popular name in crossfit as his dad and sage burger-neeeer go around and perform o-lift demo's at crossfit gyms, we had sage do a seminar at our gym not so long ago. I haven't gone because a weekend isn't going to snap me out of my football mentality of crank and yank. Just getting critiqued every day helps a lot. I can deadlift my ass off now and never get soreness in my upper back or lower back always hamstrings.
| Duc |
| (Post Master Supreme) |
| 10/19/11 10:16 AM |
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Re: First Crossfit class...
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Originally Posted By: Rumble
Wow your local crossfit gym is crazy with those rates. Here I have 3 choices of gyms and they are all with in 10 minutes of my house or work.
Here are their prices:
Unlimited $150, 3x a week $100
Unlimited $125, 2x a week $65
Unlimited $175, 10x a month $100
They all don't require you to prepay or charge a penalty. In fact they give you a discount if you prepay and a discount depending how long you keep staying. Also discounts on LEO, military, firefiters, students, teens. Even couples get discounts when they join together.
The gyms I spoke to also don't require me to take the extra intro-course since I know all the olympic lifts already.
I'm doing a week long free trial membership at all 3 gyms so I am basically going to get 3 weeks for free.
Here are their prices:
Unlimited $150, 3x a week $100
Unlimited $125, 2x a week $65
Unlimited $175, 10x a month $100
They all don't require you to prepay or charge a penalty. In fact they give you a discount if you prepay and a discount depending how long you keep staying. Also discounts on LEO, military, firefiters, students, teens. Even couples get discounts when they join together.
The gyms I spoke to also don't require me to take the extra intro-course since I know all the olympic lifts already.
I'm doing a week long free trial membership at all 3 gyms so I am basically going to get 3 weeks for free.
damn that's nice
i wish our prices were that low. unfortunately antness has a point. i guess it's mainly driven by the cost of living/let's see how much we can charge and who will go along with it price structure
| Duc |
| (Post Master Supreme) |
| 10/19/11 10:32 AM |
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Re: First Crossfit class...
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another sad thing is that in my building(department of Labor), the rates for contractors to use the gym is either 6 mons - 185 dollars or 1yr - 325. for gov't employees, it's $10 a month
unlimited usage
| Ionfyst |
| (Post Master Sr) |
| 10/19/11 10:42 AM |
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Re: First Crossfit class...
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Originally Posted By: big colloRAHRAH
another sad thing is that in my building(department of Labor), the rates for contractors to use the gym is either 6 mons - 185 dollars or 1yr - 325. for gov't employees, it's $10 a month
unlimited usage
unlimited usage
It's hard to compare though. I came from a gym that was $20 a month and had trouble stomaching the higher costs in the beginning until I really thought about what the differences are. At my old gym the only interaction I got from the staff was saying hi as I swiped my card at the front desk. At crossfit I can call over the coach any time I want to check my form or demonstrate something.
| Duc |
| (Post Master Supreme) |
| 10/19/11 12:00 PM |
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Re: First Crossfit class...
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Originally Posted By: Ionfyst
Originally Posted By: big colloRAHRAH
another sad thing is that in my building(department of Labor), the rates for contractors to use the gym is either 6 mons - 185 dollars or 1yr - 325. for gov't employees, it's $10 a month
unlimited usage
unlimited usage
It's hard to compare though. I came from a gym that was $20 a month and had trouble stomaching the higher costs in the beginning until I really thought about what the differences are. At my old gym the only interaction I got from the staff was saying hi as I swiped my card at the front desk. At crossfit I can call over the coach any time I want to check my form or demonstrate something.
i understand you on that point
| Sir Ironpool |
| (Post Master Supreme) |
| 10/19/11 02:18 PM |
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Re: First Crossfit class...
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Lol, these crossfit gyms are getting rich off you guys. Isn't the idea that the workouts are based on pretty basic moves and that you don't need a bunch of equipment? What is $150 a month actually getting you? /honestquestion
| Ionfyst |
| (Post Master Sr) |
| 10/19/11 03:04 PM |
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Re: First Crossfit class...
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Originally Posted By: Mr. Mom
Lol, these crossfit gyms are getting rich off you guys. Isn't the idea that the workouts are based on pretty basic moves and that you don't need a bunch of equipment? What is $150 a month actually getting you? /honestquestion
Honestly, for me it mostly gets me out the door. My regular gym buddies schedules changed and after being on my own my gym appearances were sporadic at best. Now I not only have a regular group that I see often and can call me and get me out to the gym but I know that if I don't go it's money lost. It also helps if you don't really know what you're doing as the coach is always there to help out.
If you know what you're doing, have the space/equipment and can motivate by yourself then there's no real point in paying for a crossfit gym IMO because it does cost a lot.
| 137 |
| (Post Master Supreme) |
| 10/19/11 08:27 PM |
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Re: First Crossfit class...
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Originally Posted By: Mr. Mom
Lol, these crossfit gyms are getting rich off you guys. Isn't the idea that the workouts are based on pretty basic moves and that you don't need a bunch of equipment? What is $150 a month actually getting you? /honestquestion
Like I said previously I live 2 blocks away from my gyms owner, while he does have a house he pays mortgage on, he's also paying for a facility that's like 4000 square feet in the heart of oldtown pasadena, his rent is probably like 3200-4000 a month, factor in he has a fuckload of equipment, at least 18 barbells, over 3000 pounds of weight, tires, 6 glute ham developer machines, about 30 abmats, 8c2 rowers, 3 airdyne bycicles, ring setups, a bunch more stuff.
After his overhead and shit he's just barely scraping by he drives a ford fusion, will order us the occasional ufc fight, his wife drives a honda accord and is a school teacher. He's not rolling up to the gym in a maybach and a personalized velour sweat suit.
So don't think everyone is getting rich overnight opening crossfit gyms, the people who think that are opening up their own gyms and those are the ones that quickly dissipate into nothing.
They thrive off of word of mouth business, there is no Julian whatever her name is from biggest loser on tv selling pedometers and year long memberships for 250 on television in between episodes of your favorite tv show. It's small business, and at the end of the day not everyone is as motivated as yourself Chris to run marathons, or have that self sufficiency to bust ass like you do (not that I'm knocking it I admire it.)
But like you said the other day you wanted to work on upper body stuff but you had no idea what you should be doing. Where as the same type of person in a crossfit gym is doing ring pull ups, dips, kipping pull ups, weighted pull ups, muscle ups, handstand push ups.
Not in a million years would I just go into a gym in front of other strangers on their smith machine loading up weight for the other people who are looking at them and not locking out, or properly executing the movements sipping on their redline and ON WHEY Stack protein after their workout and walking around for 10 minutes in between sets to drink that mouth full of water they've been holding in. and attempt a burpee to be criticized.
Everyone is on the same page, there is no negativity in a crossfit gym only encouragement, when you feel like quitting or saying that's enough you have someone else just as tired as you are telling you to make that extra rep. You have coaches checking your diet, you have other people eating the same as you or better giving you tips on what to eat, you build relationships and stuff with these people and it's a better social enactment than pm'ing people on the internet to hang at some random place.
You have something in common, and everyone has a common goal.
anyway, that's what I get out of my membership, that and I think I'm in the best shape I've ever been, and have netted the most overall results since I tried a super strict diet and a personal trainer which cost almost twice as much for just 90 days.
| Rumbelstiltskin |
| (Post Master Sr) |
| 10/20/11 03:57 AM |
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Re: First Crossfit class...
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Originally Posted By: Mr. Mom
Lol, these crossfit gyms are getting rich off you guys. Isn't the idea that the workouts are based on pretty basic moves and that you don't need a bunch of equipment? What is $150 a month actually getting you? /honestquestion
| NateD |
| (Post Master Supreme) |
| 10/21/11 02:11 PM |
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Re: First Crossfit class...
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Originally Posted By: 137
Originally Posted By: Mr. Mom
Lol, these crossfit gyms are getting rich off you guys. Isn't the idea that the workouts are based on pretty basic moves and that you don't need a bunch of equipment? What is $150 a month actually getting you? /honestquestion
Like I said previously I live 2 blocks away from my gyms owner, while he does have a house he pays mortgage on, he's also paying for a facility that's like 4000 square feet in the heart of oldtown pasadena, his rent is probably like 3200-4000 a month, factor in he has a fuckload of equipment, at least 18 barbells, over 3000 pounds of weight, tires, 6 glute ham developer machines, about 30 abmats, 8c2 rowers, 3 airdyne bycicles, ring setups, a bunch more stuff.
After his overhead and shit he's just barely scraping by he drives a ford fusion, will order us the occasional ufc fight, his wife drives a honda accord and is a school teacher. He's not rolling up to the gym in a maybach and a personalized velour sweat suit.
So don't think everyone is getting rich overnight opening crossfit gyms, the people who think that are opening up their own gyms and those are the ones that quickly dissipate into nothing.
They thrive off of word of mouth business, there is no Julian whatever her name is from biggest loser on tv selling pedometers and year long memberships for 250 on television in between episodes of your favorite tv show. It's small business, and at the end of the day not everyone is as motivated as yourself Chris to run marathons, or have that self sufficiency to bust ass like you do (not that I'm knocking it I admire it.)
But like you said the other day you wanted to work on upper body stuff but you had no idea what you should be doing. Where as the same type of person in a crossfit gym is doing ring pull ups, dips, kipping pull ups, weighted pull ups, muscle ups, handstand push ups.
Not in a million years would I just go into a gym in front of other strangers on their smith machine loading up weight for the other people who are looking at them and not locking out, or properly executing the movements sipping on their redline and ON WHEY Stack protein after their workout and walking around for 10 minutes in between sets to drink that mouth full of water they've been holding in. and attempt a burpee to be criticized.
Everyone is on the same page, there is no negativity in a crossfit gym only encouragement, when you feel like quitting or saying that's enough you have someone else just as tired as you are telling you to make that extra rep. You have coaches checking your diet, you have other people eating the same as you or better giving you tips on what to eat, you build relationships and stuff with these people and it's a better social enactment than pm'ing people on the internet to hang at some random place.
You have something in common, and everyone has a common goal.
anyway, that's what I get out of my membership, that and I think I'm in the best shape I've ever been, and have netted the most overall results since I tried a super strict diet and a personal trainer which cost almost twice as much for just 90 days.
Wow, great response. Hit the nail on the head.
Another thing to keep in mind is that the volume of members is much less than gobo gyms. One of the big LA Fitness gyms near me has 40,000 members. Most mature CF gyms have about 100-200 tops. Space is a big issue, as is equipment. It will cost around 50k for a good amount of decent equipment. There are a few gyms that have before really successful, there's a chain in Atlanta that does really well and they charge a lot each month because they have so many members and high demand.
You are doing well if you have 150 members paying 150 a month, but usually rent is a big cost, as is paying for your equipment and people to work for you because there's simply no way to train all those people on your own. And 150 members is a lot for a CF gym. So yeah, no one is getting rich but it can be a fairly decent living. It's nothing like owning a 24 hr gym where you sit around and watch the money roll in. It's A LOT of work. I work part time at a CF gym as a trainer a couple nights a week, and sometimes it gets tiring being "on" for five hours at a time.
| ElementBabe |
| (Post Master Supreme) |
| 10/22/11 12:36 AM |
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Re: First Crossfit class...
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wonder what would happen at that LA Fitness gym if 1/3 to 1/2 of the membership showed up on any given day -- like they do at most crossfit gyms.
| NateD |
| (Post Master Supreme) |
| 10/26/11 07:36 PM |
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Re: First Crossfit class...
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It would be bad news
Anyone hit any good wods recently? I am now a early morning wodder since I have a new job and don't have time in the evenings anymore. I did the Crossfit NW Regional wod this morning, 3 rounds of 10 135lb OHS and 50 double unders. The double unders fucking killed me...
| 137 |
| (Post Master Supreme) |
| 10/27/11 03:06 AM |
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Re: First Crossfit class...
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50, yeah fuck that. My damn calves are still sore from monday's wod.
A: establish heavy 3 rep front squat, I failed at 100kg got 90. I can get more on this easily but my front rack mobility is fucking me gently. Anything heavier than 90 and I feel it across my traps and delts like they're going to explode.
B: 20 minute amrap
30 double unders
200m run
I got 9 rounds. and 25 reps.
So a 1 mile run, and 295 double unders
| OracerO |
| (Post Master Sr) |
| 10/27/11 06:41 AM |
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Re: First Crossfit class...
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damn, reminds me of a harder version of Muay Thai training.
I would love to try cross fit..
| 137 |
| (Post Master Supreme) |
| 10/31/11 05:29 PM |
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Re: First Crossfit class...
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5 rounds for time.
5 126kg/277lbs deadlift
10 burpee's
I'm happy the people pushed me for a sub ten, I was totally okay with making those burpee's 2 minutes on the last round. Deadlifts were all unbroken 1st and 5th round.
| NateD |
| (Post Master Supreme) |
| 10/31/11 06:41 PM |
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Re: First Crossfit class...
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Nicely done, you're gonna be sore in the morning!
I'm thinking about doing "Bradshaw" in the morning...not sure if I want my back to be sore all week though since I'm out of protein powder
| 137 |
| (Post Master Supreme) |
| 10/31/11 06:51 PM |
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Re: First Crossfit class...
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doh, left out how many reps of deads. holy shit form was a shit show round five, whole class finished before me and the deaded cf cheers came through hard lol. couldn't let them down.
| 137 |
| (Post Master Supreme) |
| 11/04/11 06:49 AM |
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Re: First Crossfit class...
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Friday may incapacitate me for the whole weekend.
2 Rounds for time:
12 Deadlifts (62/44)
24 Sit Ups
8 Hang Power Cleans (62/44)
20 Sit Ups
6 Front Squats (62/44)
16 Sit Ups
4 Squat Clean & Jerks (62/44)
12 Sit Ups
Followed Immediately by:
100 Double Unders
| toothy |
| (Post Master Sr) |
| 11/04/11 02:39 PM |
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Re: First Crossfit class...
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Been back to working out again after a year or so off. I've been going to Crossfit Hells Kitchen here in NYC. We did max clean/bench press/OHS today and I was very surprised at the numbers I was able to put up after only working out again for a month.
195lbs Clean
215lbs Bench Press
165lbs OHS
My clean was limited surprisingly by my front squat and my OHS was limited by my shoulder strength. Give it another month and I'm sure those numbers will be much closer to what they used to be.
| 137 |
| (Post Master Supreme) |
| 11/05/11 03:07 AM |
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Re: First Crossfit class...
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that wod I posted sucked fucking ass. We had a bad ass in the gym smoke it in 9:16 took me 20 minutes and 40 seconds, I was the only other guy in class besides speedy fucking gonzales that did weight and double's as prescribed. Then again he is Gene LaMonica's little brother. http://games.crossfit.com/features/videos/struggled-come-back
| 137 |
| (Post Master Supreme) |
| 12/03/11 04:11 AM |
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Re: First Crossfit class...
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Jeez todays workout sucked...
For time:
10 GHD Sit Ups
200m Run
50 Wall Ball (20/10, 16/8)
10 GHD Sit Ups
200m Run
25 Wall Ball
10 GHD Sit Ups
200m Run
50 Wall Ball
Took me about 16 minutes to finish, my Sartorius Muscle has been acting up on my left leg so you could imagine when going full extension on the ghd's I was hurting pretty bad.
Then me and my buddy Rob decided to do some dead lifting after the work out. I'm happy to report that I easily have a 200kg deadlift now. I was so burnt out from the workout plus yesterday's involved deadlifts so my grip was shit and it slipped out of my hand slightly at the top so I came down fast with it.
I was able to get 210kg slightly off of the floor so I think fresh on a max day I can pull that and it will be faily easy.
Rob took it to the hnl and did 220kg.
http://youtu.be/OSMK9CJb92s
| Rumbelstiltskin |
| (Post Master Sr) |
| 12/06/11 06:54 AM |
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Re: First Crossfit class...
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Complete as many rounds and reps in 20 minutes of:
145 pound Power clean, 5 reps
10 Toes to bar
15 Wall ball shots, 20 pound ball
I got to the 5th round and ran out of time when I got to the wall ball shots.
Tomorrow... the HEAVY SNATCH!
| Rumbelstiltskin |
| (Post Master Sr) |
| 12/17/11 02:49 AM |
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Re: First Crossfit class...
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Jason Khalipa, Kris Cleaver and Katie Hogan are going to be at my gym tomorrow!
| 137 |
| (Post Master Supreme) |
| 12/17/11 03:20 AM |
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Re: First Crossfit class...
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Originally Posted By: Rumble
Jason Khalipa, Kris Cleaver and Katie Hogan are going to be at my gym tomorrow!
My old Coach dates Kris Klever, she's really shy.
| NateD |
| (Post Master Supreme) |
| 12/18/11 10:35 AM |
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Re: First Crossfit class...
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Originally Posted By: 137
Originally Posted By: Rumble
Jason Khalipa, Kris Cleaver and Katie Hogan are going to be at my gym tomorrow!
My old Coach dates Kris Klever, she's really shy.
Is your old coach a chick?
Very cool that they'll be at the gym though. How's everyone's training? I have been a bit lazy because of the holidays and starting a new job but trying to get back on it. Today I did the mainsite wod which was 7 rounds of:
3 205lb cleans
4 ring handstand pushups
Tough stuff, had to take my time on the cleans but I've never done that many with that much weight. Pretty proud that I finished
137 awesome job on the deadlifts dude. You are pulling way more than me. The deadlift is by far my weakest lift.
| Dahlia |
| (Post Master Supreme) |
| 12/18/11 03:20 PM |
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Re: First Crossfit class...
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Welp, it's been a while since I have been on CSi, but my Crossfitting has been going strong!
I recently upped my membership from 3x a week to unlimited, and now go 5 days a week. I see a dietician (who is my CF coaches girlfriend) and she has been helping me with my eating, which in turn has totally changed my CF workouts and recovery times. I have lost 10 1/2 inches and about 10 pounds since changing my diet too.
Got my 1RM on deadlift up to 94kg a few weeks ago with only a few really dl pulls over the past 3 months since I started CF (pretty happy with that
)My shoulder has been doing a lot better and I have been going strong with rehabing my groin too.
All in all, I have never been happier! I feel amazing and I am seeing some awesome results!
I have to spend some time to sit down and write down some goals for next year, and start thinking about what I need to do to be ready for Tough Mudder in August
| Dahlia |
| (Post Master Supreme) |
| 12/18/11 04:50 PM |
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Re: First Crossfit class...
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Oh, and I can finally snatch properly too! With my boobs getting in the way a lot, I was getting scared of the lifts.
Then, one day, I just started pulling them out with the technique bar, then with weight. It was awesome!
And holy crap Sott's Press! It's like torture! Because of my shoulder, I am only able to do the Sott's with PVC tubing
| 137 |
| (Post Master Supreme) |
| 12/18/11 10:46 PM |
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Re: First Crossfit class...
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Originally Posted By: NateD
Originally Posted By: 137
Originally Posted By: Rumble
Jason Khalipa, Kris Cleaver and Katie Hogan are going to be at my gym tomorrow!
My old Coach dates Kris Klever, she's really shy.
Is your old coach a chick?
actually
yes haha
| 137 |
| (Post Master Supreme) |
| 12/19/11 05:38 PM |
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Re: First Crossfit class...
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snatched 70kg today. fucking awesome!
| Dahlia |
| (Post Master Supreme) |
| 12/21/11 10:37 AM |
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Re: First Crossfit class...
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Pulled 80kg on sumo deadlifts today (working up on 5x5x5x5x5) - which is up 10kg from last x5 pulls in November. My SDL are significantly lower than that deads
I really need to work on my grip strength.
| Impulsive |
| (Post Master Supreme) |
| 12/21/11 10:53 AM |
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Re: First Crossfit class...
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What grip are you using?
I used to use an overhand grip on deads as it was more confortable and I never thought much of it and I still did a lot of grip work. I used straps a lot of the time on the heavier lifts. I switched to a mixed grip and wow, it's a lot easier to grip heavy weights without straps. I don't use straps anymore, though I haven't went for any max lifts either.
| Dahlia |
| (Post Master Supreme) |
| 12/21/11 11:27 AM |
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Re: First Crossfit class...
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For deads, hook grip - I tried mixed last dead day and I found it to be kind of weird. I may start once I get up higher, but for now, my deads are only 94kg.
For sumo deadlifts, I started with hook today, but ended up using regular grip for the last 2 x5.
We don't use straps at our Crossfit gym.
Our coach basically says that our lifts are limited by our grip strength, and it's fine. Once it gets stronger, the lifts will increase.
I am doing other things to work on grip strength like static hangs and such. It will come with time/experience - really, I think I am doing not too bad for just under 4 months of Crossfit
| NateD |
| (Post Master Supreme) |
| 12/21/11 04:07 PM |
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Re: First Crossfit class...
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You're doing awesome Dahlia. Keep it up!
Your numbers are really impressive. As for hook grip, I just can't hang with it. It feels too weird and I don't really feel limited by my grip anyway. Mixed grip all the way for deadlifts, overhand for everything else.
Nice job on the snatch 137!
| ElementBabe |
| (Post Master Supreme) |
| 12/21/11 11:56 PM |
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Re: First Crossfit class...
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i'm very certain i'll never lift more than i can grip, and i have small girlish hands
| Rumbelstiltskin |
| (Post Master Sr) |
| 12/22/11 03:53 AM |
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Re: First Crossfit class...
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180# hang cleans. First time trying them. I think I got the hang of catchingthe weight in squat position. Can't wait to try squat cleans from the floor.
| Dahlia |
| (Post Master Supreme) |
| 12/22/11 09:18 AM |
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Re: First Crossfit class...
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Well, I learned a valuable lesson this morning.
Focus.
UGH! We were doing progressively higher box jumps from a 20" box - like, two boxed, you are on one, jump down and hop onto the other. Anyways, I suck at box jumps as it is, so my confidence is not 100%, but I have been pretty good at some self talk and power through it.
So, this time, I'm on the box and just at the moment I jump off my box, I hear my coach talking to someone else, and I can make out one word "difficult". Welp, that did it for me - I know I should have bailed on it, but I tried to make it and ended up clipping one toe on the box, and landing the other on the box - completely bashing and then skinning my shin down the box
So, I have my first incomplete workout (not by much though as I was on my second last set of 5 jumps) and I learned a very valuable lesson.
| Dahlia |
| (Post Master Supreme) |
| 12/22/11 10:52 AM |
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Re: First Crossfit class...
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Tomorrow is open gym - we can pick our own WOD, or do one that you may have missed earlier in the week.
So, I rallied a few members and we are picking up Fight Gone Bad as our WOD
I am curious to see how I will fair compared to my results in September!
| Rumbelstiltskin |
| (Post Master Sr) |
| 12/23/11 12:43 AM |
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Re: First Crossfit class...
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We have a special Christmas WOD for tomorrow. I'm planning on bringing my GoPro to do a POV video of the WOD.
| 137 |
| (Post Master Supreme) |
| 12/23/11 01:12 AM |
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Re: First Crossfit class...
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we're doing filthy 50 deluxe.
Filthy 50 Deluxe
50 Box Jumps
50 Pull Ups
50 Kettlebell Swings(24/16)
50 Walking Lunges
50 Toes to Bar
50 Overhead Squats
50 Hip Extensions
50 Wall Ball
50 Burpees
50 Double Unders
| Rumbelstiltskin |
| (Post Master Sr) |
| 12/23/11 02:47 AM |
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Re: First Crossfit class...
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“12 Days of Christmas”
You have your choice of two different styles of this wod. This wod is performed like the song “12 Days of Christmas”
Style 1:
1 Rope ascent
2 Box Jumps (41″ or higher)
3 Hand Stand Push Ups
4 Clean & Jerk 135#
5 Push Ups
6 Knees to Elbows
7 KB Swing 1.5 pood
8 Double Unders
9 Ring Dips
10 Pistols
11 Pull-ups
12 Thrusters 95#
Style 2: Barbell 95/65
1 Deadlift
2 Hang Power Cleans
3 Front Squats
4 Shoulder Press
5 Back Squats
6 Push Press
7 Thrusters
8 Squat Cleans
9 Push Jerk
10 Hang Power Snatch
11 Overhead Squat
12 SDHP
So... just in case you don't get it:
12-11-10-9-8-7-6-5-4-3-2-1
11-10-9-8-7-6-5-4-3-2-1
10-9-8-7-6-5-4-3-2-1
9-8-7-6-5-4-3-2-1
8-7-6-5-4-3-2-1
7-6-5-4-3-2-1
6-5-4-3-2-1
5-4-3-2-1
4-3-2-1
3-2-1
2-1
1
| Dahlia |
| (Post Master Supreme) |
| 12/23/11 01:18 PM |
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Re: First Crossfit class...
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Awesome! Looking forward to the video!
My WOD was great this morning! One of the guys didn't show up, but I grabbed another few guys to join us - making it 5 doing this WOD.
My numbers ended up lower than my September numbers, BUT, I used a higher box for the box jumps this time, and my range of motion was a lot more strict. All in all, it was a killer workout and I look forward to doing it again in 3 months
| NateD |
| (Post Master Supreme) |
| 12/23/11 05:05 PM |
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Re: First Crossfit class...
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Originally Posted By: Rumble
“12 Days of Christmas”
You have your choice of two different styles of this wod. This wod is performed like the song “12 Days of Christmas”
Style 1:
1 Rope ascent
2 Box Jumps (41″ or higher)
3 Hand Stand Push Ups
4 Clean & Jerk 135#
5 Push Ups
6 Knees to Elbows
7 KB Swing 1.5 pood
8 Double Unders
9 Ring Dips
10 Pistols
11 Pull-ups
12 Thrusters 95#
Style 2: Barbell 95/65
1 Deadlift
2 Hang Power Cleans
3 Front Squats
4 Shoulder Press
5 Back Squats
6 Push Press
7 Thrusters
8 Squat Cleans
9 Push Jerk
10 Hang Power Snatch
11 Overhead Squat
12 SDHP
You have your choice of two different styles of this wod. This wod is performed like the song “12 Days of Christmas”
Style 1:
1 Rope ascent
2 Box Jumps (41″ or higher)
3 Hand Stand Push Ups
4 Clean & Jerk 135#
5 Push Ups
6 Knees to Elbows
7 KB Swing 1.5 pood
8 Double Unders
9 Ring Dips
10 Pistols
11 Pull-ups
12 Thrusters 95#
Style 2: Barbell 95/65
1 Deadlift
2 Hang Power Cleans
3 Front Squats
4 Shoulder Press
5 Back Squats
6 Push Press
7 Thrusters
8 Squat Cleans
9 Push Jerk
10 Hang Power Snatch
11 Overhead Squat
12 SDHP
Oh shit, I love both of those, especially the second one. I think I am going to do that tomorrow morning. PS I think it goes in ascending order, lol.
| Rumbelstiltskin |
| (Post Master Sr) |
| 12/23/11 06:33 PM |
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Re: First Crossfit class...
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Damn, I was hoping it goes in my order, haha. I'll find out in an hour.
| ElementBabe |
| (Post Master Supreme) |
| 12/24/11 02:49 AM |
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Re: First Crossfit class...
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there is no way i could do that WOD without an assistant
| NateD |
| (Post Master Supreme) |
| 12/24/11 02:04 PM |
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Re: First Crossfit class...
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Quote:
Style 2: Barbell 95/65
1 Deadlift
2 Hang Power Cleans
3 Front Squats
4 Shoulder Press
5 Back Squats
6 Push Press
7 Thrusters
8 Squat Cleans
9 Push Jerk
10 Hang Power Snatch
11 Overhead Squat
12 SDHP
1 Deadlift
2 Hang Power Cleans
3 Front Squats
4 Shoulder Press
5 Back Squats
6 Push Press
7 Thrusters
8 Squat Cleans
9 Push Jerk
10 Hang Power Snatch
11 Overhead Squat
12 SDHP
Well I am quite pleased to say that I finished it this morning
It was pretty damn hard, took me 40 minutes and change and my buddy 43 minutes. We blew threw the first 5 or 6 rounds in about seven minutes and from there it got considerably harder. Great fucking wod, thanks for the post Rumble
| 137 |
| (Post Master Supreme) |
| 12/25/11 03:28 AM |
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Re: First Crossfit class...
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is that kg or lbs, no way I'd be able to do it if it were KG lol
| NateD |
| (Post Master Supreme) |
| 12/25/11 08:35 AM |
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Re: First Crossfit class...
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Fuck no it wasn't in kg
I can't even imagine what doing this at heavier weight would be like.
| 137 |
| (Post Master Supreme) |
| 12/26/11 12:29 AM |
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Re: First Crossfit class...
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I'm going to give it a try tomorrow, I'm all fucked up though, did you do it in the "ascending" order or how it was written?
Originally Posted By: Rumble
“12 Days of Christmas”
You have your choice of two different styles of this wod. This wod is performed like the song “12 Days of Christmas”
Style 2: Barbell 95/65
1 Deadlift
2 Hang Power Cleans
3 Front Squats
4 Shoulder Press
5 Back Squats
6 Push Press
7 Thrusters
8 Squat Cleans
9 Push Jerk
10 Hang Power Snatch
11 Overhead Squat
12 SDHP
So... just in case you don't get it:
12-11-10-9-8-7-6-5-4-3-2-1
11-10-9-8-7-6-5-4-3-2-1
10-9-8-7-6-5-4-3-2-1
9-8-7-6-5-4-3-2-1
8-7-6-5-4-3-2-1
7-6-5-4-3-2-1
6-5-4-3-2-1
5-4-3-2-1
4-3-2-1
3-2-1
2-1
1
You have your choice of two different styles of this wod. This wod is performed like the song “12 Days of Christmas”
Style 2: Barbell 95/65
1 Deadlift
2 Hang Power Cleans
3 Front Squats
4 Shoulder Press
5 Back Squats
6 Push Press
7 Thrusters
8 Squat Cleans
9 Push Jerk
10 Hang Power Snatch
11 Overhead Squat
12 SDHP
So... just in case you don't get it:
12-11-10-9-8-7-6-5-4-3-2-1
11-10-9-8-7-6-5-4-3-2-1
10-9-8-7-6-5-4-3-2-1
9-8-7-6-5-4-3-2-1
8-7-6-5-4-3-2-1
7-6-5-4-3-2-1
6-5-4-3-2-1
5-4-3-2-1
4-3-2-1
3-2-1
2-1
1
oh shit, I get it now
| Rumbelstiltskin |
| (Post Master Sr) |
| 12/26/11 09:23 PM |
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Re: First Crossfit class...
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I messed up when I typed it out.
It went like this:
1
2-1
3-2-1
4-3-2-1
etc, etc
I did style 1 though. The one that starts with a rope climb. I'll have the video up soon. My calves dies at the end of the 11th day/round.
| Rumbelstiltskin |
| (Post Master Sr) |
| 12/26/11 10:12 PM |
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Re: First Crossfit class...
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Here is a video that Crossfit HQ made at my gym:
http://www.youtube.com/watch?v=FRzfL3B5PQ0
| 137 |
| (Post Master Supreme) |
| 12/27/11 05:19 AM |
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Re: First Crossfit class...
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I would run through Miranda so hard, and then ass fuck the hell out of katie hogan given the opportunity lol.
| NateD |
| (Post Master Supreme) |
| 12/27/11 01:39 PM |
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Re: First Crossfit class...
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Originally Posted By: 137
I would run through Miranda so hard, and then ass fuck the hell out of katie hogan given the opportunity lol.
Yup! Wood plow. Katie Hogan looked pretty hot in the very last shot
| Impulsive |
| (Post Master Supreme) |
| 12/27/11 07:12 PM |
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Re: First Crossfit class...
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I have to youtube wtf half those exercises are.
And what does 95/65 mean? Man/women weight?
| Dahlia |
| (Post Master Supreme) |
| 12/27/11 07:34 PM |
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Re: First Crossfit class...
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Impulsive - Yes
I did Man Makers today. OMFG.
I think I am going to have to put a few into my warm up routine from now on
| Impulsive |
| (Post Master Supreme) |
| 12/27/11 08:42 PM |
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Re: First Crossfit class...
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Originally Posted By: Rumble
I messed up when I typed it out.
It went like this:
1
2-1
3-2-1
4-3-2-1
etc, etc
It went like this:
1
2-1
3-2-1
4-3-2-1
etc, etc
Just to be clear, that is the order of the exercises, 1 rep each right? Not 12, 11, 10...etc. reps down to one rep.
| Dahlia |
| (Post Master Supreme) |
| 12/27/11 09:01 PM |
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Re: First Crossfit class...
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Originally Posted By: Impulsive
I have to youtube wtf half those exercises are.
And what does 95/65 mean? Man/women weight?
And what does 95/65 mean? Man/women weight?
Keep in mind, that is Rx. Not everyone is going to use the Rx weight depending on what the movement is and what their fitness/experience level is.
i.e. because of my groin, my front squats are only at 55kg - therefore, if Rx is 65, I would be doing it scaled.
| ElementBabe |
| (Post Master Supreme) |
| 12/28/11 08:22 AM |
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Re: First Crossfit class...
|
Originally Posted By: Dahlia
Originally Posted By: Impulsive
I have to youtube wtf half those exercises are.
And what does 95/65 mean? Man/women weight?
And what does 95/65 mean? Man/women weight?
Keep in mind, that is Rx. Not everyone is going to use the Rx weight depending on what the movement is and what their fitness/experience level is.
i.e. because of my groin, my front squats are only at 55kg - therefore, if Rx is 65, I would be doing it scaled.
didnt you just start crossfit? 121# is a pretty heavy front squat for any woman to be doing in a WOD. at the games last summer, one of the WODs started w/ 7 FS @ 155# and one of the girls couldnt get a single rep! and thats top 50 in the world of the ~6,000 who participated
| Dahlia |
| (Post Master Supreme) |
| 12/28/11 12:02 PM |
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Re: First Crossfit class...
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I started in September.
Depends on the WOD.
Something like 12 Days I would never even think about trying to do 55.
I like a challenge, but my goal is to get through the workout with little stoppage. High volume I usually work at about 60% of my 1rm (though, I don't know what it is for front squat actually LOL)
| Dahlia |
| (Post Master Supreme) |
| 12/28/11 12:34 PM |
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Re: First Crossfit class...
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That being said, I do excel at lifts, even for only doing it for 4 months. I gain muscle easily and my body adapts pretty well in recovery.
Out of all the females at our gym, I am probably lifting heavier than 80% of them. The 20% above me compete and have been doing it for a long time.
I'm just really enjoying myself and learning so much about my body while I move forward. Since I have never really participated in sports/physical anything, this is so new to me - the physical and mental changes that go along with it.
Did I say how happy I am?
| cptsummersausage |
| (Major Member) |
| 01/09/12 12:51 AM |
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Re: First Crossfit class...
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I've been working out for a little over a year, 4-5 days per week. My weekly routine being comprised mainly of lifting, and 1-2 days of cardio in my gym's Bootcamp class. (Think multiple station training with high intensity, lots of running.)
I thought I was in excellent shape, and I am, but I was not prepared for my first Crossfit class last Friday. I got my butt kicked. What a fantastic experience! Just like 137 said, the environment is amazing. The people are amazing. The workouts are KILLER.
I will definitely be attending as many classes as I can this week, and I'm hoping to add this to my weekly routine in place of Bootcamp.
| NateD |
| (Post Master Supreme) |
| 01/09/12 10:19 AM |
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Re: First Crossfit class...
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Welcome to the club!
It's definitely addictive.Well I took on Fran today, despite really not wanting to. Huge PR this time though, probably aided by my new lifting shoes. Time was 4:31 which is better by almost a minute from last time. I figured out my pacing finally, and now getting sub-4 minutes doesn't seem entirely out of reach.
Good way to start a Monday
| 137 |
| (Post Master Supreme) |
| 01/09/12 11:41 AM |
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Re: First Crossfit class...
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nice, I was doing some supplemental o-lift this weekend just to work on form and decided to go slightly heavy on a 2+2 power clean to power jerk (that means you do 2 power cleans, on the second clean you keep it racked and 2 do power jerks to complete a set.
had 75kg(165) on the bar, cleans wen't up easy of course and on the first power jerk I ended up being a little lazy on my drive and ended up shooting the weight up and forward instead of straight up and an audible pop came from my shoulder. Scared the shit out of me so while the weight was still "weightless" at the top of that power jerk I just jumped out of the way instead of catching it. So many people at the gym with crazy ass shoulder tears it's all I could think about in the middle of this paleo challenge we're doing.
It's two days later, and a little ice and my shoulder feels better. It's slightly tender in the collarbone area so something definitely grinded in that area as my shoulders pop out of place on certain overhead movements, hence why I've never had a strong strict or bench press because I'm always nervous I'll drop the weight on me unsupervised when a slip occurs.
| 137 |
| (Post Master Supreme) |
| 01/19/12 12:35 AM |
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Re: First Crossfit class...
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Gym buddy being hella gay! setting up 150kg for my wod. Back is looking fucking jacked.
Training:
AMRAP in 15 min:
4 Deadlifts (140/100)
12 Kettlebell Snatches (24/16)
16 Burpees
ended up with 3 rounds and 2 reps, we actually unracked all of the weight at the gym because our class was so big. So I ended up with 150kg on my bar instead of 140
| Rumbelstiltskin |
| (Post Master Sr) |
| 01/23/12 04:45 AM |
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Re: First Crossfit class...
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Disposable Heroes Project was at our gym on Saturday. Great turn out. Saw Castro, Burgener, and some other famous people. I didn't see Glassman but he was suppose to be there. I came late so maybe he was there. I'll post up some pics later.
| NateD |
| (Post Master Supreme) |
| 01/26/12 10:25 AM |
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Re: First Crossfit class...
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Very cool, post em up!
Not much to report on my end, lately I've been running POSE style ever since I got a new pair of Innov8 195s. Ran a 5k a couple days ago and felt fucking fantastic almost the entire time. Calves have been pretty sore since, so I think I'll be a much better runner once they're stronger.
Also I crushed "Elizabeth" this morning. It's 21-15-9 of 135lb squat cleans and ring dips. New PR of 8:25. Pretty stoked about it, it's the fastest in my gym
| 137 |
| (Post Master Supreme) |
| 01/26/12 10:48 AM |
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Re: First Crossfit class...
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Good job dude, we don't do hero wods in our gym at all very rare. They're intimidating and not a lot of people can do the movements. I think the programming in our gym is perfect and well thought out.
Today should be pretty interesting, yesterday it was 6 rounds of
3rep front squat I used 90kg my current bodyweight
15 ring dips
10ghd situps
got a nice cramp in my right hip from the ghd's had to do abmats with a weight overhead for a few rounds, last round I finished up on the ghd but I did it with one leg only, amazingly that actually worked.
| ElementBabe |
| (Post Master Supreme) |
| 01/26/12 03:32 PM |
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Re: First Crossfit class...
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Originally Posted By: NateD
Very cool, post em up!
Not much to report on my end, lately I've been running POSE style ever since I got a new pair of Innov8 195s. Ran a 5k a couple days ago and felt fucking fantastic almost the entire time. Calves have been pretty sore since, so I think I'll be a much better runner once they're stronger.
Also I crushed "Elizabeth" this morning. It's 21-15-9 of 135lb squat cleans and ring dips. New PR of 8:25. Pretty stoked about it, it's the fastest in my gym
Not much to report on my end, lately I've been running POSE style ever since I got a new pair of Innov8 195s. Ran a 5k a couple days ago and felt fucking fantastic almost the entire time. Calves have been pretty sore since, so I think I'll be a much better runner once they're stronger.
Also I crushed "Elizabeth" this morning. It's 21-15-9 of 135lb squat cleans and ring dips. New PR of 8:25. Pretty stoked about it, it's the fastest in my gym
i just got 195's too. it's weird! my heel almost never touches the ground when running and i'm not trying to do anything differently. i always heel strike (except when sprinting) in regular running shoes.
| 137 |
| (Post Master Supreme) |
| 01/26/12 05:19 PM |
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Re: First Crossfit class...
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it's the removal of the extra material, I got normal shoes and I'm back to heel striking, although walking in them feels weird as shit since I'm so used to the front of my foot striking the floor, but I was getting NASTY ass calve sorness so I ditched minimal shoes all together.
| NateD |
| (Post Master Supreme) |
| 01/27/12 07:08 PM |
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Re: First Crossfit class...
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Yeah, my calves have been really sore lately too. Especially after running a 5k on Tuesday. I chalk it up to them not being very strong yet. I've always had puny calves so hopefully it'll help, lol. It's actually helped me enjoy running a lot more, I'm amazed at how much easier it seems to be on the lungs.
Antness, what do you think so far? Sore calves or what?
| ElementBabe |
| (Post Master Supreme) |
| 02/08/12 09:02 AM |
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Re: First Crossfit class...
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moar?
| NateD |
| (Post Master Supreme) |
| 02/08/12 02:35 PM |
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Re: First Crossfit class...
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Yes please.
| Rumbelstiltskin |
| (Post Master Sr) |
| 02/08/12 10:02 PM |
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Re: First Crossfit class...
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Todays WOD " Seven Up"
7 rounds of 165# front squats and 7 chest to bar pull ups.
I got 11:21.
Freaken whole body was sore because we did the same thing Monday but with 225# deadlifts and 7 L-pull ups strict for 7 rounds. Also did front squats yesterday at open gym.
| Dahlia |
| (Post Master Supreme) |
| 02/09/12 08:16 AM |
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Re: First Crossfit class...
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I have added hot yoga 3-4 days a week now and I am impressed with the trickle-down effect it has had on my lifting lately.
Anyone else doing hot yoga? How's it been going?
| 137 |
| (Post Master Supreme) |
| 02/09/12 02:17 PM |
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Re: First Crossfit class...
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no yoga, going to post some vids in a bit of me doing some of our training for the open.
| 137 |
| (Post Master Supreme) |
| 02/09/12 04:26 PM |
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Re: First Crossfit class...
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here's me doing some of that crossfit stuff.
http://www.youtube.com/watch?feature=player_embedded&v=gM4TLsIKoBo
| NateD |
| (Post Master Supreme) |
| 02/10/12 09:23 AM |
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Re: First Crossfit class...
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Originally Posted By: Rumble
Todays WOD " Seven Up"
7 rounds of 165# front squats and 7 chest to bar pull ups.
I got 11:21.
Freaken whole body was sore because we did the same thing Monday but with 225# deadlifts and 7 L-pull ups strict for 7 rounds. Also did front squats yesterday at open gym.
7 rounds of 165# front squats and 7 chest to bar pull ups.
I got 11:21.
Freaken whole body was sore because we did the same thing Monday but with 225# deadlifts and 7 L-pull ups strict for 7 rounds. Also did front squats yesterday at open gym.
I did that wod too! Did it in 10:12 though
My legs were wrecked the next day!
| toothy |
| (Post Master Sr) |
| 02/10/12 12:06 PM |
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Re: First Crossfit class...
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Did a 20 min amrap yesterday:
Row 500m
In the time it took you to row 500m do burpees.
I got 5 rounds(2500m) + 105 Burpees.
I kept about a 1:50 split time for the 5 rounds.
I'm really surprised at how fast I'm getting back in shape, having taken so much time off and breaks.
| Dahlia |
| (Post Master Supreme) |
| 02/13/12 02:39 PM |
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Re: First Crossfit class...
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Originally Posted By: NateD
Originally Posted By: Rumble
Todays WOD " Seven Up"
7 rounds of 165# front squats and 7 chest to bar pull ups.
I got 11:21.
Freaken whole body was sore because we did the same thing Monday but with 225# deadlifts and 7 L-pull ups strict for 7 rounds. Also did front squats yesterday at open gym.
7 rounds of 165# front squats and 7 chest to bar pull ups.
I got 11:21.
Freaken whole body was sore because we did the same thing Monday but with 225# deadlifts and 7 L-pull ups strict for 7 rounds. Also did front squats yesterday at open gym.
I did that wod too! Did it in 10:12 though
My legs were wrecked the next day! This one sounds good! Maybe I will do it during open gym on Friday, depending on what we have done for the rest of the week.
| Rumbelstiltskin |
| (Post Master Sr) |
| 02/15/12 03:10 AM |
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Re: First Crossfit class...
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Coach Mike Bergener will be at our gym for the Olympic class
Now I just have to make sure I wake up on time
| Dahlia |
| (Post Master Supreme) |
| 02/15/12 07:56 PM |
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Re: First Crossfit class...
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So, who's entering the Open?!
My nutritionist (who usually competes in regionals) convinced me to enter. I'll sign up this weekend
I'm really excited to see how it is!
| 137 |
| (Post Master Supreme) |
| 02/15/12 11:51 PM |
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Re: First Crossfit class...
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I'm signed up, we've been doing nothing but training to prepare for whatever the open throws at us. I can't wait until the actual workouts, should be fucking cake compared to what we're actually doing.
| Dahlia |
| (Post Master Supreme) |
| 02/16/12 08:31 AM |
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Re: First Crossfit class...
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You think so?
I haven't looked at the WODs from last year, but I think there were a bunch of AMRAPs and workouts that ended with muscle ups to weed people out of the competition
I should peek at them. We did one of the AMRAPs from the open last year for last Monday's workout. Wasn't too terrible
| 137 |
| (Post Master Supreme) |
| 02/16/12 08:42 AM |
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Re: First Crossfit class...
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There was only one open workout that required muscle ups and that was after 100 bar jump burpee's and 30 overhead squats with a 20-30 minute cut off. Only super studs made it to the muscle ups, and in a team competition the score is accumulative.
The hard workouts were the heavy o-lift style workouts the clean n jerks with 74kg/160lb, heavy thrusters, etc. Others were simple metcons. So we're trying to prepare for those heavy lift workouts while also maximizing our cardio. I've posted the training I've done for the week so far in the training schedule thread since nobody rarely checks this one. The workouts have been brutal, especially the 75 dual 52lb kettlebell thrusters I had to do yesterday
| ElementBabe |
| (Post Master Supreme) |
| 02/16/12 12:14 PM |
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Re: First Crossfit class...
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Originally Posted By: 137
There was only one open workout that required muscle ups and that was after 100 bar jump burpee's and 30 overhead squats with a 20-30 minute cut off. Only super studs made it to the muscle ups, and in a team competition the score is accumulative.
actually it was 60 bar jump burpees and 30 overhead squats (120/90lb) then 10 muscle ups, and it was a 10 minute AMRAP.
a lot of girls got through the overhead squats because they tend not to have trouble with that lift due to better flexibility. i suck at OHS and only got through 18 of them. the muscle ups would have been cake.
the whole Open the heaviest lift was 165/110lb squat clean & jerks
Here are the WODs from last year
WOD #1
10 minute AMRAP of 30 double unders, 15 ground to overhead (75/55)
WOD #2
15 minute AMRAP of 9 deadlifts (155/100), 12 pushups, 15 box jumps
WOD #3
5 minute AMRAP of squat clean & jerk (165/110)
WOD #4
10 minute AMRAP of 60 bar facing burpees, 30 overhead squats (120/90), 10 muscle ups
WOD #5
20 minute AMRAP of 5 power cleans (145/105), 10 toes to bar, 15 wall balls (20/14)
WOD #6
7 minute Thruster (100/65)/C2B Pullup Ladder
Do 3 thrusters/3 C2B pullups, then 6 each, then 9 each, continued...
My results weren't great, but basically the heavier the weight, the higher I placed, because a lot of people can do box jumps and burpees all day but can't get 165lb overhead...
| Dahlia |
| (Post Master Supreme) |
| 02/16/12 02:17 PM |
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Re: First Crossfit class...
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Fun WOD today
1000m row
100 double unders
50 burpees
I got my first double unders today! I have never ever been able to do them before. My coach basically said that after the row, if you can't do double unders, you HAVE to take 1 minute to at least try to do them.
So, I did 4 (not strung together) and then 3:1 singles after the minute (288 singles)
Yay to small accomplishments
And I did an hour of hot yoga after class today too
| ElementBabe |
| (Post Master Supreme) |
| 02/16/12 02:24 PM |
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Re: First Crossfit class...
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btw, if the Open is anything like last year, if you can't post an Rx result for a WOD (which requires at least being able to do the first rep Rx) then you're DQed and can't post any additional results. Oh, and no refunds. good luck.
| Dahlia |
| (Post Master Supreme) |
| 02/16/12 02:30 PM |
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Re: First Crossfit class...
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Pretty sure it's the same this year too
I was actually only concerned about the skipping
Everything else should be fine - the lifts no issue. If anything, I will just be slow as molasses for things like box jumps
| 137 |
| (Post Master Supreme) |
| 02/16/12 02:41 PM |
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Re: First Crossfit class...
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for individual you're screwed, for team comp it's all good.
| Dahlia |
| (Post Master Supreme) |
| 02/16/12 02:46 PM |
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Re: First Crossfit class...
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What do you mean by screwed - me, or anyone in general?
I'm doing this for shits and giggles
I like a challenge and would love to see how I do after 5 1/2 months of training
| 137 |
| (Post Master Supreme) |
| 02/16/12 03:17 PM |
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Re: First Crossfit class...
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If you're entering the games to take on annie T or chris klever as an individual and dq on something you're screwed.
If you're signing up for the TEAM COMP (when you register you assign yourself to a team) then everyones score count as a cumulative score so you're not screwed in response to antess.
| Dahlia |
| (Post Master Supreme) |
| 02/16/12 03:44 PM |
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Re: First Crossfit class...
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Ohh, I see
I got that mixed up.
| Dahlia |
| (Post Master Supreme) |
| 02/16/12 04:21 PM |
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Re: First Crossfit class...
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Okay, so, I'm not sure if my gym just breeds upbeat, encouraging and well, good positive individuals, but after reading over some of the comments made in the fitness thread, makes me happy as hell to be where I am.
No bullshit egos, you can joke around, and people are generally there for the pure enjoyment of physical activity.
Is it like that at everyone else's gym?
I think I am going to keep to just posting in this thread. Too much seriousness outside of here/minirantiguess
| 137 |
| (Post Master Supreme) |
| 02/16/12 04:46 PM |
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Re: First Crossfit class...
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Yeah, every other thread is full of know it all assholes, and only 2 people know it all and OB1 is not one of them.
| ElementBabe |
| (Post Master Supreme) |
| 02/16/12 09:07 PM |
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Re: First Crossfit class...
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Originally Posted By: 137
If you're entering the games to take on annie T or chris klever as an individual and dq on something you're screwed.
If you're signing up for the TEAM COMP (when you register you assign yourself to a team) then everyones score count as a cumulative score so you're not screwed in response to antess.
If you're signing up for the TEAM COMP (when you register you assign yourself to a team) then everyones score count as a cumulative score so you're not screwed in response to antess.
thats not how they do team scoring except maybe to give out some awards to affiliates for "biggest team" or something like that.
team scoring is something like....every week they take the Top 3 male & Top 3 female scores from your gym and that's how they make the rankings to see who gets to regionals.
| Rumbelstiltskin |
| (Post Master Sr) |
| 02/17/12 12:22 AM |
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Re: First Crossfit class...
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Great Oly class with Coach Bergener. I feel like I learned more about the snatch in one class than in the past 3 months.
| 137 |
| (Post Master Supreme) |
| 02/17/12 01:02 AM |
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Re: First Crossfit class...
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Originally Posted By: Rumble
Great Oly class with Coach Bergener. I feel like I learned more about the snatch in one class than in the past 3 months.
That's what she said, but did you go up to him and go "remember me coach"?
| Rumbelstiltskin |
| (Post Master Sr) |
| 02/17/12 01:21 AM |
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Re: First Crossfit class...
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Originally Posted By: 137
Originally Posted By: Rumble
Great Oly class with Coach Bergener. I feel like I learned more about the snatch in one class than in the past 3 months.
That's what she said, but did you go up to him and go "remember me coach"?
Today he told our couches he was going to make me cry.
He I said I looked good so he didn't pick on me. He picked on a lot of people that had bad habits though. Drilled them pretty good. Everyone is looking at him and you only so you better get it right, lol.
I'm thinking about doing the Olympic Cert coming up...
| 137 |
| (Post Master Supreme) |
| 02/20/12 09:34 AM |
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Re: First Crossfit class...
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You should, you have some pretty big ass lifts dude.
| Rumbelstiltskin |
| (Post Master Sr) |
| 02/20/12 09:48 PM |
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Re: First Crossfit class...
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Fuuu... I didn't realize the Crossfit Open is this week. I've been a lazy ass these past 2 weeks. Did one wod and a oly class last week and maybe 2 wods the week before that.
Not that I plan on going to regionals or anything but I want to see where I stand when compared to my box the the boxes we regularly workout with.
I'm registering tonight when I get home. Who else is planning to do the open?
| 137 |
| (Post Master Supreme) |
| 02/20/12 11:33 PM |
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Re: First Crossfit class...
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haha you fucking momo!!! We've been doing competition training for the last month now dude. Some beat em up shit, check the training log thread I've been posting my wods in there.
| Dahlia |
| (Post Master Supreme) |
| 02/21/12 03:16 PM |
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Re: First Crossfit class...
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I decided against the open.
Too much money for me - registration and then judging fees.
I may do them on open gym days though - just to do them
| Rumbelstiltskin |
| (Post Master Sr) |
| 02/21/12 11:20 PM |
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Re: First Crossfit class...
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Originally Posted By: Dahlia
I decided against the open.
Too much money for me - registration and then judging fees.
I may do them on open gym days though - just to do them
Too much money for me - registration and then judging fees.
I may do them on open gym days though - just to do them
Chick I'm dating said she's buying sushi tonight if I register.
| 137 |
| (Post Master Supreme) |
| 02/22/12 12:56 AM |
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Re: First Crossfit class...
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Originally Posted By: Rumble
Originally Posted By: Dahlia
I decided against the open.
Too much money for me - registration and then judging fees.
I may do them on open gym days though - just to do them
Too much money for me - registration and then judging fees.
I may do them on open gym days though - just to do them
Chick I'm dating said she's buying sushi tonight if I register.
sex wod!!!
| Dahlia |
| (Post Master Supreme) |
| 02/22/12 08:31 AM |
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Re: First Crossfit class...
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Yeah, we have judging fees at our gym.
I completely understand, he's taking his time out to judge everyone. With as many athletes we have, it would be like asking him to work a day for free for 5 weeks in a row. I believe there are a few assisting judges to give a hand, but he keeps everything pretty tight around here.
| ElementBabe |
| (Post Master Supreme) |
| 02/22/12 12:56 PM |
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Re: First Crossfit class...
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the way my gym is doing it, and did it last year
Open WODs are held on Saturday in place of what was a make-up hour. If you're registered, you can come in and do it. If you're doing it, you also have to judge someone in another heat.
| Dahlia |
| (Post Master Supreme) |
| 02/22/12 01:09 PM |
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Re: First Crossfit class...
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THat sounds like a great way to do it. I think he's going to find a lot of people opting out because of the fee. Which in turn lowers the gym score. I'm not really upset at all - I'm just going to do it on Friday during open gym anyways, just not register it
We did "light" Christine today
3rds
500m row
12 deadlifts (1/2 body weight, instead of bw)
21 box jumps
Great workout. I was completely gassed after it.
One of my friends made the poor decision to not drink water (or something foodish like applesauce) before it and she ended up fainting about 10 minutes after the WOD.
| 137 |
| (Post Master Supreme) |
| 02/22/12 05:05 PM |
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Re: First Crossfit class...
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haha how funny our normal class workout was christine yesterday. I am doing games training but that workout looked way worse than what I had to do.
| ElementBabe |
| (Post Master Supreme) |
| 02/22/12 06:03 PM |
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Re: First Crossfit class...
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if you crossfit you'll think this is funny
http://www.youtube.com/watch?v=FFhndH1RdEk
| Dahlia |
| (Post Master Supreme) |
| 02/22/12 07:34 PM |
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Re: First Crossfit class...
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Originally Posted By: 137
haha how funny our normal class workout was christine yesterday. I am doing games training but that workout looked way worse than what I had to do.
It was ridiculous - but felt amazing about 5 minutes after the WOD
We did all rows - distance, sprints, then distance again - so the row absolutely kicked my ass today. The deads were pie
| Dahlia |
| (Post Master Supreme) |
| 02/22/12 07:39 PM |
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Re: First Crossfit class...
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Originally Posted By: antness
That was terrible
Do you guys have weird American female Crossfitters there?!
| ElementBabe |
| (Post Master Supreme) |
| 02/23/12 08:42 AM |
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Re: First Crossfit class...
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most of it was very familiar to me.
| 137 |
| (Post Master Supreme) |
| 02/23/12 08:48 AM |
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Re: First Crossfit class...
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I have opted out from watching any "shit anyone says" videos as I hate them all.
| Rumbelstiltskin |
| (Post Master Sr) |
| 02/24/12 09:52 PM |
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Re: First Crossfit class...
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93 fuuuuuuu
| Dahlia |
| (Post Master Supreme) |
| 02/24/12 09:55 PM |
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Re: First Crossfit class...
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Originally Posted By: Rumble
93 fuuuuuuu
That's a totally solid number! Nice work!
I watched about 12 people do them today and man, am I ever happy I'm not doing them
| 137 |
| (Post Master Supreme) |
| 02/24/12 09:56 PM |
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Re: First Crossfit class...
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Originally Posted By: Rumble
93 fuuuuuuu
I'm shooting for a slow 15 per minute
| Rumbelstiltskin |
| (Post Master Sr) |
| 02/24/12 10:02 PM |
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Re: First Crossfit class...
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Quick tip, I made the stupid mistake of using a swinging pullup bar as my touch point on the jumps. So stay away from that and rings, or anything that moves. I could have got past 100 if it wasn't for that.
| 137 |
| (Post Master Supreme) |
| 02/24/12 10:07 PM |
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Re: First Crossfit class...
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mark a two hand targets, and two feet targets, hit the hand targets going down, worm up kick feet to targets, stand up then hop don't jump from a squat or you'll burn out your quads and hip flexors. I'm doing it with a ring.
| Rumbelstiltskin |
| (Post Master Sr) |
| 02/24/12 10:12 PM |
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Re: First Crossfit class...
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I'm going to try again Sunday.
My box is heading over to another local box tomorrow to do it as a group. I'm going to see how much more efficient people are doing them.
| 137 |
| (Post Master Supreme) |
| 02/24/12 10:16 PM |
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Re: First Crossfit class...
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Dude at my gym did it slow and steady the whole way through, that's all you need to do. Shit is hilarious watching people shotgun 30 reps out of the hole. I'm not trying to win the games on the burpee workout, as soon as muscle ups or something come up it's over for the peons like myself. I'm still working on mu progressions so I can at least bang out 1.
| ElementBabe |
| (Post Master Supreme) |
| 02/24/12 10:36 PM |
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Re: First Crossfit class...
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ideally you want to make a ceiling over you as your target to hit. that way you never have to worry about drifting away from your target. also you'd generate a small amount of momentum pushing you back to the ground
| Rumbelstiltskin |
| (Post Master Sr) |
| 02/24/12 11:23 PM |
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Re: First Crossfit class...
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I saw Barber do that. Our box is a warehouse so can't do that unfortunately.
| lunchbox |
| (Post Master Supreme) |
| 02/25/12 09:41 AM |
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Re: First Crossfit class...
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I did it today even though I am not signed up for the games. I have been out of the gym for a few months with a torn labrum so my conditioning is way off. I got 80. I was shooting for 90.
The 3 super stud guys in my gym got 108/112/118,my wife got 100. I know 3 of them are going to do it again tomorrow.
| NateD |
| (Post Master Supreme) |
| 02/25/12 01:04 PM |
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Re: First Crossfit class...
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I got 103!!! Lol. Pretty stoked about it. I limited myself to 15 per minute for the first five minutes or so and then blew it out at the end. Had about a 10 second break each minute, which kept me feeling pretty fresh for most of the time. Not too bad
edit: At our gym we hung some rings at the proper height, then put a pvc pipe through them. I also made hand targets with chalk on the floor so I stayed in the same place.
| Dahlia |
| (Post Master Supreme) |
| 02/25/12 01:42 PM |
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Re: First Crossfit class...
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Nice job guys!
NateD - ours did the same, but steadied the pvc with a string through the middle, to the ground held by some weight. Worked great
Highest number I have seen at my gym so far is 120 for a male and 110 for a female. I don't know the numbers from later on last night, but everyone seems to be hitting around 100 somethingish
| NateD |
| (Post Master Supreme) |
| 02/25/12 03:22 PM |
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Re: First Crossfit class...
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Yup our resident girl badass hit 110, the top guy hit 128 and then puked, lol.
| 137 |
| (Post Master Supreme) |
| 02/26/12 12:41 AM |
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wah wah crossfit is expensive.
anyway hit 91 reps on 12.1 today, my quads feel like shit. I'm going to dry my compression pants and throw some ice on my legs and pass the fuck out.
I no repped myself twice, I made it 5 rounds 15 reps per minute as planned, breathed through my nose the whole time to control my breathing. I asked my counter not to count out loud and had a stop watch going so I could check my pace on the way down from each rep so I knew to go a little faster or slow it down a bit.
I didn't stop, one rep my leg just locked up when trying to go down and I just drove my shoulder into the mat lol it was ugly, kinda knocked the wind out of me and I lost count at that point so I panicked and tried to go as fast as I could.
| Back 5 |
| (Post Master Supreme) |
| 02/26/12 07:41 AM |
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Re: First Crossfit class...
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Crossfit is expensive. $130 a month in Orlando for unlimited access.
EDIT: I just went through some of the crossfit locations near me. $200 a month for unlimited, $175 for unlimited at the other. Heck, they are more than $130 for 3xweek.
Sorry, but I'll stick with my $30 box gym.
| 137 |
| (Post Master Supreme) |
| 02/26/12 04:13 PM |
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Re: First Crossfit class...
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Originally Posted By: Back 5
Crossfit is expensive. $130 a month in Orlando for unlimited access.
EDIT: I just went through some of the crossfit locations near me. $200 a month for unlimited, $175 for unlimited at the other. Heck, they are more than $130 for 3xweek.
Sorry, but I'll stick with my $30 box gym.
EDIT: I just went through some of the crossfit locations near me. $200 a month for unlimited, $175 for unlimited at the other. Heck, they are more than $130 for 3xweek.
Sorry, but I'll stick with my $30 box gym.
You don't need crossfit, you're in pretty good shape and what you're doing is working for you. Eventually however you're going to hit a wall in your training and will be just doing maintenance. And if that's all you care about then by all means don't rock the boat. Eventually however if you yearn for something challenging you may consider it.
justsayin.
| Back 5 |
| (Post Master Supreme) |
| 02/26/12 08:35 PM |
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Re: First Crossfit class...
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Originally Posted By: 137
Originally Posted By: Back 5
Crossfit is expensive. $130 a month in Orlando for unlimited access.
EDIT: I just went through some of the crossfit locations near me. $200 a month for unlimited, $175 for unlimited at the other. Heck, they are more than $130 for 3xweek.
Sorry, but I'll stick with my $30 box gym.
EDIT: I just went through some of the crossfit locations near me. $200 a month for unlimited, $175 for unlimited at the other. Heck, they are more than $130 for 3xweek.
Sorry, but I'll stick with my $30 box gym.
You don't need crossfit, you're in pretty good shape and what you're doing is working for you. Eventually however you're going to hit a wall in your training and will be just doing maintenance. And if that's all you care about then by all means don't rock the boat. Eventually however if you yearn for something challenging you may consider it.
justsayin.
Don't get my wrong. I have wanted to join a crossfit gym for a long time, but I cannot swing the monthly payment yet. As soon as I can I will
I feel like I'm missing out on the fun!
| Rumbelstiltskin |
| (Post Master Sr) |
| 02/29/12 09:41 PM |
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Re: First Crossfit class...
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Looks like I'm going to hate snatch after this week.
| Dahlia |
| (Post Master Supreme) |
| 03/01/12 08:26 AM |
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Re: First Crossfit class...
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I can't wait to watch them tomorrow!
We worked on snatch technique for most of the hour today. Now I'm tired
| NateD |
| (Post Master Supreme) |
| 03/01/12 11:04 AM |
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Re: First Crossfit class...
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I love the new wod, can't wait to try it. I am pretty good at the snatch, so I'll be happy if I can get more than 60 reps on this one.
| 137 |
| (Post Master Supreme) |
| 03/01/12 04:50 PM |
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Re: First Crossfit class...
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going to be amazing how many shoulder injuries are going to happen.
| Dahlia |
| (Post Master Supreme) |
| 03/01/12 04:59 PM |
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Re: First Crossfit class...
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I can see that being a huge possibility. The weight jump from lift to lift is really pretty high considering the reps.
I foresee some big shocks to the nervous system too, since I usually see jumps of 10kg on high rep work like that (not sure what other people see)
| Dahlia |
| (Post Master Supreme) |
| 03/01/12 06:40 PM |
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Re: First Crossfit class...
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Oh, also, I was wondering about what other people do for keeping track of workouts. I recall a while ago asking Wayne if he kept one, and he said he didn't but might possibly in the future. Have you started one Wayne?
We have been coached to keep really detailed journals of our workouts. It basically covers everything - warm up, workout, weights, reps, times, any scaling, anything that we want to remember for future workouts regarding a movement, PR's, and additinal comments that might include how I was feeling that day or something the coach said.
I find it extremely helpful and it's amazing to go back and look at some of the changes in my times, weights, etc.
Anyone else do this?
| Sir Ironpool |
| (Post Master Supreme) |
| 03/01/12 06:48 PM |
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Re: First Crossfit class...
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I have an excel spreadsheet that has every single swim, bike, and run workout as well as my races that I've done since I started in May of 2010. Distances and times for each. Its awesome to go back and look at how Ive improved
| ElementBabe |
| (Post Master Supreme) |
| 03/01/12 07:44 PM |
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Re: First Crossfit class...
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for crossfit beyondthewhiteboard.com > all
| 137 |
| (Post Master Supreme) |
| 03/02/12 12:48 AM |
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Re: First Crossfit class...
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Beyond the whiteboard is cool if your gym follows mainsite programming and offers it to their members, otherwise paying for it and entering in your own workouts daily, etc, etc, etc I don't think it's worth it.
I just have my photobomb album on facebook with the wods and the results and from time to time I look through it to see how I've jumped up in weights.
| ElementBabe |
| (Post Master Supreme) |
| 03/02/12 01:19 AM |
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Re: First Crossfit class...
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my gym doesn't follow main site WODs. we have probably 10-15 people from our gym who are active on the whiteboard. 99% of the time i login and someone has already entered the WOD for that day. if not, then I enter it. it's $3/month...
| Rumbelstiltskin |
| (Post Master Sr) |
| 03/02/12 01:44 AM |
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Re: First Crossfit class...
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Originally Posted By: antness
for crossfit beyondthewhiteboard.com > all
| ElementBabe |
| (Post Master Supreme) |
| 03/02/12 03:57 AM |
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Re: First Crossfit class...
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$3/month is a deal. kind of funny that people who do spend the $100-200/mo on the membership + 5 pairs of workouts shoes have a problem with that
| 137 |
| (Post Master Supreme) |
| 03/02/12 07:05 AM |
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Re: First Crossfit class...
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I spend 3 dollars a day to park my car to work out, lol it's bad enough I have to keep getting quarters. tracking my workouts is not that important.
| Dahlia |
| (Post Master Supreme) |
| 03/02/12 02:22 PM |
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Re: First Crossfit class...
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You guys don't need that information when you work out though? An online site does me no good when I am in the gym. That journal goes with me every day I am there.
| 137 |
| (Post Master Supreme) |
| 03/02/12 04:59 PM |
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Re: First Crossfit class...
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yeah I used to do the written journal thing, we have a whiteboard in the gym I write my numbers on that.
also I tried doing the snatches today. 60 is wishful thinking. I am able to split snatch 60 efficiently so it's going to be a matter of fatigue.
| Dahlia |
| (Post Master Supreme) |
| 03/02/12 07:29 PM |
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Re: First Crossfit class...
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I saw a lot of split snatches today.
It's been interesting around here with the jumps in weight. Most females hit high forties, one hit 65, and another hit 89 (she's a beast - usually does the men's rx weight during WODs). Men have been around 60-70 here. A lot struggled with that third increase
| Rumbelstiltskin |
| (Post Master Sr) |
| 03/02/12 09:57 PM |
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Re: First Crossfit class...
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Originally Posted By: antness
$3/month is a deal. kind of funny that people who do spend the $100-200/mo on the membership + 5 pairs of workouts shoes have a problem with that
I can just make a document or spreadsheet on my phone...
| 137 |
| (Post Master Supreme) |
| 03/02/12 11:42 PM |
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Re: First Crossfit class...
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LOL HOLY SHIT!!! Is this like the equivalent of getting banned on CSi?
http://www.board.crossfit.com/showthread.php?p=1039512#post1039512
| Rumbelstiltskin |
| (Post Master Sr) |
| 03/03/12 01:29 AM |
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Re: First Crossfit class...
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Ban hammer straight from the top!
| 137 |
| (Post Master Supreme) |
| 03/03/12 01:35 AM |
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Re: First Crossfit class...
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That topic is about to die SUUUUUUUUUUUUPER fast lol.
| ElementBabe |
| (Post Master Supreme) |
| 03/03/12 01:36 AM |
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Re: First Crossfit class...
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Originally Posted By: Rumble
Originally Posted By: antness
$3/month is a deal. kind of funny that people who do spend the $100-200/mo on the membership + 5 pairs of workouts shoes have a problem with that
I can just make a document or spreadsheet on my phone...
it's an online database with a twist of social networking. it's more than just recording results. say I did Fran and got the same time, but I weigh 10lb more than I did last time. it will know this, and I'll find out that my power output actually went up 5%. i can also see that my time was in the 70th percentile, or in the 80th percentile for people "like me". so, stuff like that.
| ElementBabe |
| (Post Master Supreme) |
| 03/03/12 01:46 AM |
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Re: First Crossfit class...
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Originally Posted By: 137
LOL HOLY SHIT!!! Is this like the equivalent of getting banned on CSi?
http://www.board.crossfit.com/showthread.php?p=1039512#post1039512
http://www.board.crossfit.com/showthread.php?p=1039512#post1039512
publicly terminating an affiliate on a message board is poor form. glassman probably letting the $$ get to his head
| 137 |
| (Post Master Supreme) |
| 03/03/12 01:49 AM |
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Re: First Crossfit class...
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Originally Posted By: antness
Originally Posted By: 137
LOL HOLY SHIT!!! Is this like the equivalent of getting banned on CSi?
http://www.board.crossfit.com/showthread.php?p=1039512#post1039512
http://www.board.crossfit.com/showthread.php?p=1039512#post1039512
publicly terminating an affiliate on a message board is poor form. glassman probably letting the $$ get to his head
I don't really want to share the scare my gym just had due to one member playing a prank, but pretty much unless you're the naked crossfiter, beastmodal domain, and someone else. Don't fuck with HQ.
| Rumbelstiltskin |
| (Post Master Sr) |
| 03/03/12 01:58 AM |
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Re: First Crossfit class...
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Originally Posted By: antness
Originally Posted By: Rumble
Originally Posted By: antness
$3/month is a deal. kind of funny that people who do spend the $100-200/mo on the membership + 5 pairs of workouts shoes have a problem with that
I can just make a document or spreadsheet on my phone...
it's an online database with a twist of social networking. it's more than just recording results. say I did Fran and got the same time, but I weigh 10lb more than I did last time. it will know this, and I'll find out that my power output actually went up 5%. i can also see that my time was in the 70th percentile, or in the 80th percentile for people "like me". so, stuff like that.
| Dahlia |
| (Post Master Supreme) |
| 03/03/12 06:58 PM |
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Re: First Crossfit class...
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Danila Shokhin - the man that did 161 burpees for round one
I'm wet
Sport Aerobics with Danila
| gamby |
| (Post Master Supreme) |
| 03/03/12 07:06 PM |
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Re: First Crossfit class...
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Originally Posted By: Dahlia
I'm wet
but srsly--that's the least heterosexual thing I've seen all week--and I watched Glee this week.
| 137 |
| (Post Master Supreme) |
| 03/04/12 04:51 PM |
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Re: First Crossfit class...
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Just submitted my score 42 reps, pretty disappointed but my right shoulder was not having high volume snatches and my left knee is swollen =(
| 137 |
| (Post Master Supreme) |
| 03/05/12 12:45 AM |
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Re: First Crossfit class...
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so fucking awesome!!! http://youtu.be/Lo04SEEgabM
| NateD |
| (Post Master Supreme) |
| 03/05/12 08:38 AM |
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Re: First Crossfit class...
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55 reps for me on 12.2. I was certain I'd get 60, but I'm not strong enough to power snatch 135 so I had to do full squat with them. Doing that first 30 reps with 75 really gasses you!
| Dahlia |
| (Post Master Supreme) |
| 03/08/12 04:11 PM |
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Re: First Crossfit class...
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Ohhh the WOD for this week's open! I'm going to bet this one is going to start weeding people out now pretty fast. We did it this morning as our WOD, and the athletes that are completing in the open did part of it, then worked on some form.
I have been sick for the past two days, so I was only able to push out 5 rounds + 15+12 (scaled) - most everyone was able to throw in at least one more round than me.
It's gonna kick people's asses. I can't wait to watch it
| DieZel |
| (Post Master Supreme) |
| 03/08/12 04:16 PM |
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Re: First Crossfit class...
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I just found out from a buddy of mine that there is a CF gym in our area... about 15 miles from me...
He's been going for about 2 weeks now... he said it's $100 a month... I may give it a try and go to a couple classes... he said they have a class at 5am, 9am, and one later in the evening...
there's been 4 people in his group... I don't see myself in this kind of thing, but I may go and give it a shot and see what it's all about... i'm more of a bodybuilder type, vs crossfit, but at least i can see what it's all about...
| Dahlia |
| (Post Master Supreme) |
| 03/08/12 04:44 PM |
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Re: First Crossfit class...
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Good stuff! I am glad to hear that you are going to give it a try!
In all honesty, I think a lot of people underestimate the amount of lifting we do at Crossfit. On a regular week we do lifts, then a quick metcon type of thing at least 3 out of 5 days.
Have fun! Looking forward to hearing what you think!
| 137 |
| (Post Master Supreme) |
| 03/08/12 08:14 PM |
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Re: First Crossfit class...
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6 rounds is wishful thinking for me, I'm recovering from the flu.
| NateD |
| (Post Master Supreme) |
| 03/09/12 08:32 AM |
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Re: First Crossfit class...
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Man I was sure I'd get more than six rounds...
I did, but barely, lol. I got 6 rounds plus box jumps and 6 push presses. The box jumps were surprisingly the hardest part, I think. I'm not used to doing them slow
Push press didn't feel too heavy but it just winded me big time. Toes to bar I did unbroken up until the last couple rounds. Anyone else hit this yet?
| 137 |
| (Post Master Supreme) |
| 03/09/12 09:34 AM |
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Re: First Crossfit class...
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not looking forward to it, our pull up bars are fat bars and hard as fuck to grip and you're not allowed to use gynastic wraps lol. Everyone but our gym has a legit rogue system godamnit.
| Dahlia |
| (Post Master Supreme) |
| 03/09/12 12:14 PM |
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Re: First Crossfit class...
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I watched two this morning - female got exactly 9 rounds (she's our beast), and male got 7 rounds plus 12 I think.
I am so excited to watch more tonight!
Open Gym today my friend and I decided to do Annie Get Your Kettlebell
50-40-30-20-10
Kettlebell swings
situps
Tonight we are doing
10-9-8-7-6-5-4-3-2-1
deadlifts
pushups
pull ups
| lunchbox |
| (Post Master Supreme) |
| 03/10/12 10:47 AM |
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Re: First Crossfit class...
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I got 7 rounds +3 box jumps, but I was using the female RX weight for the PP, games RX on the box and toe to bar. top scores from our gym were 2 guys with 10+ rounds. I don't know what my wife scored yet, she went early this morning then straight to work.
Cant wait to get my shoulder back up to speed.
| Euphoricuck |
| (Post Master Supreme) |
| 03/15/12 11:30 AM |
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Re: First Crossfit class...
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http://youtu.be/mmqZrqcM_z0
http://youtu.be/G0XXD0gWctE
grew up doing this stuff
| ElementBabe |
| (Post Master Supreme) |
| 03/16/12 03:33 PM |
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Re: First Crossfit class...
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so whats everyone's goal on this week's games WOD. i'm going for 10 muscle ups. but i have a feeling the double unders are going to trip me up bad when i have no legs left.
| NateD |
| (Post Master Supreme) |
| 03/16/12 04:09 PM |
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Re: First Crossfit class...
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Ugh. This one is awful. Doing wall balls on your own and wall balls with a judge is a totally different ballgame. Pun intended. I had a lot of missed reps, probably ended up doing about 165 total. And I was feeling pretty shitty so I only got to 55 double unders. I had about two minutes to get that many, so I probably need at least 2 more minutes to at least get to the muscle ups.
Pretty frustrated with it since my Karen time is 7:34, didn't help that it took me 10 minutes to do the wall balls
I was hoping to do better on this one, doubt I'll have the time to repeat it. Oh well.
| ElementBabe |
| (Post Master Supreme) |
| 03/16/12 04:22 PM |
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Re: First Crossfit class...
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ive done karen in 7:15 but that was over 2 years ago when i had a cardio base and was new-ish to crossfit. now my cardio is worse. also i was DEAD after doing it in 7:15 and that clearly wont work in this WOD. my goal is to do the WB in 8:00, get through the DUs in 2:00 which will require some luck, and then have 2:00 to pump out MUs. i'm guaranteed to get at least 5 on the first set.
| 137 |
| (Post Master Supreme) |
| 03/16/12 05:24 PM |
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Re: First Crossfit class...
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I personally am shooting for 240 reps, I need to not be a pussy about the wall balls and make sure my hands remain dry so I don't miss any reps due to sweaty hands.
EDIT: I guess I'm still sick, hit 21 wallballs and couldn't breath for shit. They weren't even hard but I could barely string together 5 reps at a time after that, I seriously wanted to quit the workout. I fucking hate this stupid ass flu.
finished at 121 reps, so upset.
| ElementBabe |
| (Post Master Supreme) |
| 03/27/12 10:10 PM |
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Re: First Crossfit class...
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Mens Health magazine
how does this get all the way to print...seriously...proof they know absolutely nothing about fitness, i guess
| lunchbox |
| (Post Master Supreme) |
| 03/28/12 01:10 PM |
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Re: First Crossfit class...
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ha, guess it's time to set some huge new OHS PR's
| NateD |
| (Post Master Supreme) |
| 04/11/12 10:26 AM |
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Re: First Crossfit class...
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Thread dying!!! How's everyone's training going now that the Open is over?
I hit the 30 rep 155lb squat clean & jerk this morning, did pretty well. PR'd by 40 seconds or so for 10:22. I've been lazy lately, only doing like 3x a week, gotta kick it up a notch...
| Dahlia |
| (Post Master Supreme) |
| 04/11/12 10:46 AM |
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Re: First Crossfit class...
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My eating has been off lately, so my performance has been shit to be honest. I have no one to blame but myself for that
I did PR on deadlifts last week - 104kg - but it was at the end of a 1-1-1-1-1-1 workout - I am pretty sure I could have done more
| 137 |
| (Post Master Supreme) |
| 04/11/12 05:28 PM |
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Re: First Crossfit class...
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I've gone back to normal training with loose paleo/living the dream eating. weight is consistent 180-185. Vascularity is up a ton in my arms, skin is catching up to the body after the weight loss. Not much to report been posting workouts as I do them in the training log thread. Seemed more appropriate.
| ElementBabe |
| (Post Master Supreme) |
| 05/01/12 10:26 PM |
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Re: First Crossfit class...
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Who can complete this year's Regional CrossFit Games events?
Chase Daniels, finished 1st in Southeast region:
Event 1 - 2:21
Event 2 - 13:21
Event 3 - 4:17
Event 4 - 18:20
Event 5 - 215#
Event 6 - 14:54
| 137 |
| (Post Master Supreme) |
| 05/01/12 11:41 PM |
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Re: First Crossfit class...
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I can't and wont do any of that shit. I've come to grips that I have no desire to compete what so ever in crossfit. I support my friends who do, but I'm not trying to relieve any highschool glory I just signed up to look good and do cool shit I can't at 24
| toothy |
| (Post Master Sr) |
| 05/02/12 12:27 AM |
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Re: First Crossfit class...
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I did Diane today in 5:22, and tomorrow we are doing the event 2. I'm not sure what I'm gonna scale the weight to yet, but the pistols I will do with a pole or something.
| ElementBabe |
| (Post Master Supreme) |
| 05/11/12 01:50 PM |
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Re: First Crossfit class...
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Diane in 1:35 holy shit
http://games.crossfit.com/video/dan-bailey-vs-diane
id like to see them enforce a stricter deadlift standard (shoulders back at the top) and not sure he was fully locking out the HSPUs but still really good
| toothy |
| (Post Master Sr) |
| 05/11/12 06:09 PM |
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Re: First Crossfit class...
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Originally Posted By: antness
Diane in 1:35 holy shit
http://games.crossfit.com/video/dan-bailey-vs-diane
id like to see them enforce a stricter deadlift standard (shoulders back at the top) and not sure he was fully locking out the HSPUs but still really good
http://games.crossfit.com/video/dan-bailey-vs-diane
id like to see them enforce a stricter deadlift standard (shoulders back at the top) and not sure he was fully locking out the HSPUs but still really good
I agree, personally I hold myself to a higher standard on my deadlifts and HSPU. It looks like his chest never fully lifts at the top of the deadlifts and his HSPU never fully lockout.
Having said that, its still very impressive.
| 137 |
| (Post Master Supreme) |
| 05/12/12 12:30 AM |
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Re: First Crossfit class...
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http://youtu.be/gSbPWRo7V4w
Crossfit while great, shit like the games where movement is compromised for times really pisses me the fuck off.
| Impulsive |
| (Post Master Supreme) |
| 05/12/12 01:54 AM |
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Re: First Crossfit class...
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The head standing thing is a joke of a movement. It's balance and then a 2" movement.
I like the idea of cross fit as in do real exercises for time, but sometimes they seem to make up odd shit just to be odd.
And kipping is still retarded in a "sport" where everyone loves to talk about form.
| 137 |
| (Post Master Supreme) |
| 05/12/12 07:23 AM |
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Re: First Crossfit class...
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I hear you dude.
but hey...
| NateD |
| (Post Master Supreme) |
| 05/12/12 11:31 AM |
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Re: First Crossfit class...
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Originally Posted By: Impetuous
The head standing thing is a joke of a movement. It's balance and then a 2" movement.
I like the idea of cross fit as in do real exercises for time, but sometimes they seem to make up odd shit just to be odd.
I like the idea of cross fit as in do real exercises for time, but sometimes they seem to make up odd shit just to be odd.
Perhaps, but handstand pushups get pretty hard once you're tired. Even some really good athletes struggle with them, surprisingly enough. We had a badass girl from my gym go to regionals, only to get eliminated on that very workout (Diane) because she sucks at HSPU.
I still can't believe Bailey did it in 1:35.
| Rumbelstiltskin |
| (Post Master Sr) |
| 05/13/12 10:54 PM |
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Re: First Crossfit class...
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Our girl got 10th place for Socal Regionals.
| NateD |
| (Post Master Supreme) |
| 05/14/12 05:24 PM |
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Re: First Crossfit class...
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Nice. A dude at my gym, Daniel Petro, came in 10th in the southeast. Dude's strong as shit and young, he could maybe make it to the Games in a couple years.
I think Ben Smith has a shot this year, dude won 5/6 events at his regional. Impressive shit.
| 137 |
| (Post Master Supreme) |
| 06/02/12 12:21 AM |
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Re: First Crossfit class...
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We're doing concentric, eccentric training at the gym on some lifts. Did squats the other day, 3 seconds to go down, hold 0 seconds at bottom, X (get up as fast as you can) 0 go right into the next squat at the top.
Needless to say I got up to 265lbs and that was killer on my Psoas at the bottom. Tried 275lbs for my final one and got stuck at the bottom then sunk forward too far to ditch. Needless to say I somehow mustered up the energy to semi sots press the fucker right over my head to jump out of the way. Pretty damn hilarious that was 80 percent of my 1 rep max.
| lunchbox |
| (Post Master Supreme) |
| 06/05/12 12:49 PM |
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Re: First Crossfit class...
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pulled the trigger today on a garage kit. Some of you guys might remember a while back I was going to switch boxes, and after putting some careful consideration into it I am going to go with a home gym. Our coach (OMG don't let anyone know I said that) is technically (his "lifting technique", not "factually") one of the best in the area, has a ton of real world training experience as well as an Olympic lifting background, but he struggles with managing our box as it has gotten bigger. My wife and I both are members and individually came up with the same complaint. Because we have been crossfitting for a few years we have most of the movements on lock down, so we feel like we are kind of ignored. $250 a month for both of us is toooo much money to not get the personal attention we used to get. After checking out some of the other area gyms I don't think it would be any better (most were much worse) anywhere else.
I crossfit with my wife (who is a total bad ass, way better then me) so I will use her as motivation. She is going to do the crossfit endurance seminar this fall and I am looking to get the level 1 cert. Neither of us have any plans on expanding this beyond our garage, but if our old coach asked us back to help train I would for sure.
The gear should arrive this weekend and I am currently cleaning out my garage. pics to come. I ordered a Rogue Wall mount Rack, their bravo crossfit package (bar/plates/kettlebells/rings/etc.), and an extra set of 45 bumpers. I know there are cheaper options out there, but we have both been at this for a few years, workout 5-6 times a week, and are pretty serious so I don't mind the investment. I didn't order a bench because we almost never bench press, but I could see getting one in the future. We are also going to make our own boxes based on the Rogue 3 height box. With that gear the only thing we will be missing is a rower. It is a bitter/sweet loss for both of us, lol.
| lunchbox |
| (Post Master Supreme) |
| 06/05/12 12:51 PM |
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Re: First Crossfit class...
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so expect a lot more posting in this thread from me, you guys will now be my gym buddies.
| Dahlia |
| (Post Master Supreme) |
| 06/05/12 01:23 PM |
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Re: First Crossfit class...
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Sweet! I know that our place is feeling the strain from a lot of members in the afternoon - my 7am group is a perfect size still. I know there are plans to add another coach and open up more time slots
I think it's exciting if you and your wife can make sure to make it a priority and are able to push one another.
Let me know how the delivery goes with your stuff. I am thinking about getting a kettlebell shipped at some point. I would like to have a few basic things for home.
| Dahlia |
| (Post Master Supreme) |
| 06/05/12 03:57 PM |
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Awesome milestone for me today! I know this isn't a huge deal for most, but with my rotator cuff injury, I had limited mobility for some lifts, specifically power cleans - I usually end up doing something similar to a muscle clean, landing on my clavicle (and I have the bruises to show for it) because I couldn't properly rotate in to catch the weight. It basically really limited my lifts in regards to weight.
So now, I am fully able to rotate my shoulders in to catch the weight. O.M.G. what a HUGE difference! It's like the heaven's opened up this morning
So excited
| ElementBabe |
| (Post Master Supreme) |
| 06/05/12 09:43 PM |
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Re: First Crossfit class...
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decent mainsite pic today
| 137 |
| (Post Master Supreme) |
| 06/06/12 04:15 AM |
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Re: First Crossfit class...
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Originally Posted By: lunchbox
so expect a lot more posting in this thread from me, you guys will now be my gym buddies.
haha many days I somewhat feel like you and your wife, but like I said in the crossfit shit fest in out there, I like the more personal setting of 5-6 of us working rather than 30 motherfuckers going nuts getting in the way, etc, etc.
I did 2 wods today at separate boxes.
first one was at a more popular box due to a prime location, but it's ridiculously confined.
The workout was a 5 rounds for time
3 squat cleans @ 185
7 push ups
this should've taken me 4 minutes, the place didn't have platforms, I didn't have my o-lift shoes and the sponge mat they had on the floor gave a few times caused me to drop at the bottom of my squat. ended up taking 8 minutes, not to mention I was in a corner back 3 feet away from the wall with some dipshit 2 feet in front of me NO BUSINESS AT ALL DOING THAT MOVEMENT AS PRESCRIBED (RX)his form was shit and quite frankly I felt I was going to get injured by him ditching a clean on my shoulder while doing my pushups or slap my head with his bar. Class was only 12 people, but the gym was PACKED I can't even begin to imagine what their 5:30, 6:30pm classes look like with 30-40 people in there.
HOLY FUCK!!!
I went back to my box around noon, mind you I did that workout at 6:30am
did some power snatches into OHS 3 seconds down, 3 seconds up working on technique.
then 3 rounds for time
400m run
35 double unders
20 ball slams (15lbs)
took me 13 minutes, had all of the room in the world, my coach gave me some great tips about my shoulders being in the right position which really helped with my overhead squat. I instantly felt a difference in where the load was.
And he wants me to draw a logo in his gym in trade for my membership for a bit so that's cool as well.
Needless to say, a lot of crossfit gyms are popping up and focus is getting members at low rates, not being able to pay attention to their members and just shit form all over the place. I mean I'm not perfect at all and I have my vices, but if you think anything you've seen me do is bad, just magnify that by 100x for people not getting the right coaching.
This dude at the first gym front squats 275 this morning due to brute strength, weight wasn't on his shoulders, he dropped to the floor and used the bounce to get back up, all pressure and weight on his wrists (he's going to break them eventually) knee's curled inside, on his toes rolling forward.
Hoooooooooooooooooooooooooooooolly shit.
Going to sign up for LA Fitness to do some supplemental training and conditioning. Kind of like running outside at the Rose Bowl, but driving over there to run 3 miles is kind of stupid then having to drive elsewhere to lift weights.
| Duc |
| (Post Master Supreme) |
| 06/07/12 07:45 PM |
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Re: First Crossfit class...
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soooooo hot and inspirational to boot
http://games.crossfit.com/sites/all/libr...&autostart=true
| **DONOTDELETE** |
| () |
| 06/07/12 07:59 PM |
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Re: First Crossfit class...
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Crossfit gives me wood...
| ElementBabe |
| (Post Master Supreme) |
| 06/07/12 09:32 PM |
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Re: First Crossfit class...
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love me some camille. she's going to be the first crossfit athlete with an agent
and on that professional sports note, the CF Wilmington team was disqualified after a positive steroids test
| lunchbox |
| (Post Master Supreme) |
| 06/08/12 06:57 PM |
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Re: First Crossfit class...
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that sucks, but you knew this shit was going to start happening. Too much on the line.
| toothy |
| (Post Master Sr) |
| 06/09/12 02:16 PM |
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Re: First Crossfit class...
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Anybody do crossfit for Hope today?
I got 205 reps Rx.
Went balls out my first round and decreased reps by a 1/3 the next 2 rounds, lol.
| NateD |
| (Post Master Supreme) |
| 06/09/12 06:30 PM |
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Re: First Crossfit class...
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Looking forward to trying that one, it's gonna be killer.
I just got crushed by a wod, went to blow off some steam after work:
12 minute amrap -
5 power cleans @ 135
10 burpees
5 push press @ 135
10 box jump 30"
Only got 4 rounds. Shit was brutal. Didn't help that I did it after working an 11 hr shift
| Dahlia |
| (Post Master Supreme) |
| 06/10/12 07:36 AM |
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Re: First Crossfit class...
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Yesterday was an interesting one, we do open gym, so my friend and I usually pick something with elements we want to work on - it's usually some sort of grinder.
We decided to work on wall balls and box jumps and have been trying to incorporate a run into the WOD too - as it's something I really need to improve
3 rds
20 wall balls
15 box jumps
10 deadlifts (sorry, don't know men's Rx - women's was 70kg, which I did)
400m run
It's a deceiving WOD for sure. The runs just about killed me. After the deadlifts my body was super pissed I was trying to move fast - I ended up doing some sort of pathetic waddle-run. I am pretty sure it took me over 3.5 minutes to do the last 400m.
| NateD |
| (Post Master Supreme) |
| 06/10/12 12:09 PM |
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Re: First Crossfit class...
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Oh yeah, deadlifts + running are always hard as shit. Those are pretty heavy, nice job!
| 137 |
| (Post Master Supreme) |
| 06/10/12 09:31 PM |
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Re: First Crossfit class...
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3 rounds
30 wall balls 15lb/18ft
10 hang squat snatches with 29kg
10:10
| lunchbox |
| (Post Master Supreme) |
| 06/11/12 09:07 AM |
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Re: First Crossfit class...
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Home gym progress update:
sort of the starting point:
yanked out these cabinets:
started work on the platform... this is a joke at our gym, usually called out right before you try a PR:
Platform progress + some drywall
Drywall getting mudded:
done platform
wife picked the stain, I probably would have gone lighter, but no big deal. This is the first time I have drywalled and it shows. Probably will never do it again. Rogue stuff arrives today or tomorrow, so hopefully I can get most of the rest of the stuff ready soon.
edit: I am also going to put 2 4'x8' plywood sheets behind the platform against the drywall for doing handstand pushups and to provide a little protection from dropped weights. I am also going to create a 1'x1' wall ball target up in the gable of the garage.
double edit: I am probably going to paint the edges of the platform white or orange or some hi-viz color beacause they are about 2.25 inches tall and I can see myself tripping on them everyday.
| toothy |
| (Post Master Sr) |
| 06/11/12 09:31 AM |
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Re: First Crossfit class...
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Is your platform just stacked plywood?
| lunchbox |
| (Post Master Supreme) |
| 06/11/12 10:04 AM |
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Re: First Crossfit class...
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sort of, I used this plan:
http://www.ironmind.com/ironmind/opencms/Main/homesweathome6.html
and modified a couple dimensions based on my 4' x 6' rubber mats. For the top sheets I got a nicer sanded pine sheet. I liquid nails and screwed down the first and second layers, but only screwed the top sheet so I can take it off and replace it if I need to. I also am experimenting with not fastening down the rubber so I can take it off and hose it down. I just don't know if it will move around too much.
| Dahlia |
| (Post Master Supreme) |
| 06/12/12 01:13 PM |
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Re: First Crossfit class...
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I fell off my seat on the erg today. Twice.
Damn 100m sprints
(got 19.4 seconds today on my best though, after hanging out at 20.5 for months - which was the fastest female time - however, our in-house rower wasn't here today, and I know she would have creamed me
) I've finally nailed in my form, so I expect my numbers to get better now. Really happy with it Next day update: I have a huge bruise on my ass crack tail bone area
| lunchbox |
| (Post Master Supreme) |
| 06/15/12 07:50 AM |
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Re: First Crossfit class...
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Originally Posted By: Dahlia
Let me know how the delivery goes with your stuff. I am thinking about getting a kettlebell shipped at some point. I would like to have a few basic things for home.
Got all my stuff on wednesday. It shipped from Rogue the day after I ordered. I could of had it Friday but I wasn't available for the FedEx freight truck to stop by during business hours. Rogue was awesome to deal with, I placed my order over the phone instead of online. My only beef is that if you order a weight kit you can add on a squat stand and get free shipping on it, but if you want to buy one of their wall rigs you have to pay for shipping.
Most of it is set up, just have a lot of clean up and some adjusting to do. 10 lbs of shit in a 5 lbs bag type thing. Here is a teaser:
| toothy |
| (Post Master Sr) |
| 06/15/12 09:09 AM |
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Re: First Crossfit class...
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WAllballs with the bbq, kb swings with the bike, box jumps with the ladder?
| NateD |
| (Post Master Supreme) |
| 06/15/12 10:53 AM |
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Re: First Crossfit class...
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Originally Posted By: toothy
Anybody do crossfit for Hope today?
I got 205 reps Rx.
Went balls out my first round and decreased reps by a 1/3 the next 2 rounds, lol.
I got 205 reps Rx.
Went balls out my first round and decreased reps by a 1/3 the next 2 rounds, lol.
I did this one today! Balls out first round too, lol. 90 reps first round, then like 65/63 after that for 215 total.
Nice job man
| Dahlia |
| (Post Master Supreme) |
| 06/15/12 03:48 PM |
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Re: First Crossfit class...
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Thanks Lunchbox! I think I'll get the order in for the kettlebell soon.
I actually had to use switch grip today for the first time at CF. Only upped my 1RM for deadlift by 1kg (111kg), but I'm still happy. I really wasn't feeling it past 105 and the lift took sooooo long to get up
| 137 |
| (Post Master Supreme) |
| 06/19/12 09:23 AM |
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Re: First Crossfit class...
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1 rep max box squat, listed the training regimen I'm following in the video.
http://youtu.be/dBOAMtD9xKo
| lunchbox |
| (Post Master Supreme) |
| 06/19/12 04:12 PM |
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Re: First Crossfit class...
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nice work wayne. I am starting my starting strength progression this week. really focusing on the squat and deadlift. update on the home gym, it is 90% functional, couple little details to iron out as I work out. I have 2 more rubber mats to put on either side of the platform and a dumbell rack to move up from my basement.
| Dahlia |
| (Post Master Supreme) |
| 06/26/12 06:31 PM |
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Re: First Crossfit class...
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I had to take 9 days off because I had been feeling just generally unwell - weak, dizzy, couldn't eat, barfy feeling, etc.
Anyways, I started back yesterday, and I am pretty sure my coach is plotting to kill me via WODs
Monday
Deadlifts
5-4-3-2-1
working to max - 2 minutes rest between sets. My max is 111, but I got up to only 105 for this. It was so taxing on my nervous system after being away for so long I felt like my whole body was buzzing.
Metcon
21-15-9
deadlifts (60kg)
400m run
Fuck. me. in. the. butthole. Seriously. I actually had to walk a bit for the last run (which I have NEVER done during a WOD).
I spit up in the work bathroom an hour later
Today
Overhead squats @ 60% 1RM (25kg for me)
5-5-5-5-5-5
Metcon
Max reps in 3 minutes X 5 (1 minute rest between - start where you left off last work time)
3 burpees
6 air squats
9 Russian kettlebell swings
It was killer. Very deceiving WOD for sure
I forgot how many rounds I did - I didn't write it down by accident (likely 12 or so) - most ppl got near 19 or 20 I think. I was just happy to get the workout done consistently without breaks after being gone for so long
| 137 |
| (Post Master Supreme) |
| 06/27/12 12:44 AM |
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Re: First Crossfit class...
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hit a 145kg good morning, lift confirmed good. damn near got parallel with it too. just slightly above, but holy shit how the fuck are you supposed to re-rack it when it's sitting at the top of your lats lol
| ElementBabe |
| (Post Master Supreme) |
| 07/10/12 10:38 AM |
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Re: First Crossfit class...
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http://games.crossfit.com/article/shock-and-awe
surprise triathlon as the opening event at this year's crossfit games. will be interesting considering this year only the biggest and strongest were able to get to this point.
| 137 |
| (Post Master Supreme) |
| 07/10/12 05:20 PM |
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Re: First Crossfit class...
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fixie bike ride too, going to be funny to see who got eliminated.
| ElementBabe |
| (Post Master Supreme) |
| 07/10/12 11:22 PM |
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Re: First Crossfit class...
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all the people who would be great triathletes were already eliminated in the Open or at Regionals due to the heavier weights this year
should be fun
| Duc |
| (Post Master Supreme) |
| 07/11/12 09:24 AM |
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Re: First Crossfit class...
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oh damn
| Dahlia |
| (Post Master Supreme) |
| 07/11/12 02:24 PM |
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Re: First Crossfit class...
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480 on my CrossFit Total today.
Pretty happy with it considering we were given 15 minutes for each movement (including warm up), and I know I didn't get to my 1RM for deads and squats.
| Dahlia |
| (Post Master Supreme) |
| 07/24/12 08:06 PM |
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Re: First Crossfit class...
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Did cleans today.
I peed a bit at the bottom of one of my squats
Fuck getting older.
| 137 |
| (Post Master Supreme) |
| 07/25/12 02:21 AM |
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Re: First Crossfit class...
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haha! My girlfriend started to do crossfit. All of these crossfit chicks I used to crush on and now my girlfriend is starting to look like one of them, she's got veins on her biceps now and I can see her abs while she's hunched over. So hot, I'm really proud of her sucks I can't mention it on facebook.
| lunchbox |
| (Post Master Supreme) |
| 07/30/12 02:38 PM |
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Re: First Crossfit class...
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Originally Posted By: Crazy Cat Lady
I peed a bit at the bottom of one of my squats
thats hot. lol
| 137 |
| (Post Master Supreme) |
| 10/05/12 11:46 PM |
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Re: First Crossfit class...
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'sup http://www.youtube.com/watch?v=dmgjVBaU4Ek&feature=share&list=UU6FEJ9oV1X3_lC64UGpxcEA
| Rumbelstiltskin |
| (Post Master Sr) |
| 10/07/12 03:29 PM |
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Re: First Crossfit class...
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We did tire drags last week. Fuck. That. Shit.
| toothy |
| (Post Master Sr) |
| 10/31/12 01:06 PM |
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Re: First Crossfit class...
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New OHS PR
235lbs
6'2" 185lbs
| 137 |
| (Post Master Supreme) |
| 10/31/12 11:46 PM |
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Re: First Crossfit class...
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Nice dude
| Mick in SD |
| (Post Master Supreme) |
| 11/05/12 01:10 PM |
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Re: First Crossfit class...
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Signed up this weekend and did my first workout on Saturday. 21 15 9 +200m run. Deadlifts, box jumps and KB swings. I'm. So. Fucking. Sore. Love it.
| 137 |
| (Post Master Supreme) |
| 11/06/12 06:45 AM |
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Re: First Crossfit class...
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nice, stay a bit and have some of the kool aid
| Mick in SD |
| (Post Master Supreme) |
| 11/06/12 01:02 PM |
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Re: First Crossfit class...
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Going back for my next class tonight. My mobility is terrible so I'm pretty bad at the lifts but I plan on getting better.
| toothy |
| (Post Master Sr) |
| 11/06/12 01:09 PM |
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Re: First Crossfit class...
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Originally Posted By: Nick in SD 07Sti
Going back for my next class tonight. My mobility is terrible so I'm pretty bad at the lifts but I plan on getting better.
What specifically is infexible?
| Mick in SD |
| (Post Master Supreme) |
| 11/06/12 05:01 PM |
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Re: First Crossfit class...
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Hip mobility from what I'm told. I have a really hard time keeping my chest up when squatting. Also shoulders don't move so well.
| toothy |
| (Post Master Sr) |
| 11/06/12 08:20 PM |
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Re: First Crossfit class...
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This will help.
http://www.youtube.com/watch?v=7VIm3eZaA5I
Start with your feet off the wall about a foot or so. If that's too difficult still then you can take your feet further off the wall as necessary. The goal is to be able to squat all the way down and up with your toes touching the wall.
| Mick in SD |
| (Post Master Supreme) |
| 11/07/12 09:27 AM |
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Re: First Crossfit class...
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Thanks.
Yesterday was my first official class after the foundations course. SWOD was 5/3/1 back squats. WOD was 30 squat cleans for time. I started really light at a whopping 85 lbs since I've never done the move before. It was great and I'm hooked.
| Rumbelstiltskin |
| (Post Master Sr) |
| 11/08/12 12:33 AM |
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Re: First Crossfit class...
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Which box?
| Mick in SD |
| (Post Master Supreme) |
| 11/08/12 09:02 AM |
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Re: First Crossfit class...
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Not entirely familiar with the lingo so I'm going to assume that means what gym? CrossFit Mission Gorge
| Mick in SD |
| (Post Master Supreme) |
| 11/15/12 05:02 PM |
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Re: First Crossfit class...
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Yesterday was tough. 8 min AMRAP. 15KB swings 53# and 9 burpee box jumps at 24". I got 116 reps in and was dying!
| Rumbelstiltskin |
| (Post Master Sr) |
| 11/15/12 11:27 PM |
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Re: First Crossfit class...
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Nice!
| HotHB |
| (Post Master Supreme) |
| 11/21/12 09:17 AM |
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Re: First Crossfit class...
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Thinking of signing up here in town...Need a change from my regular routine.
| Rumbelstiltskin |
| (Post Master Sr) |
| 11/21/12 06:47 PM |
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Re: First Crossfit class...
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Originally Posted By: HotHB
Thinking of signing up here in town...Need a change from my regular routine.
Not all Crossfit boxes/gyms are the same. Some are top notch and some are dangerously stupid. So go shopping for your coaches.
| HotHB |
| (Post Master Supreme) |
| 11/28/12 02:49 PM |
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Re: First Crossfit class...
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So had my first class today...
Take aways:
1. I'm hooked.
2. Holy fuck im tired
3. seriously though...fucking beat.
4. I don't know how to jump rope...(double unders FML).
5. Can't wait for tomorrow's class!
Woo!
| 137 |
| (Post Master Supreme) |
| 11/29/12 03:47 AM |
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Re: CrossFit
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doubles?
http://youtu.be/fruCgbVLh_Y
| HotHB |
| (Post Master Supreme) |
| 12/03/12 10:56 AM |
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Re: CrossFit
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Well today is the start of week 2.
I am hooked. went 4 times last week and my body hates me...hoping today's w/o loosens me up a bit as I am fucking dead.
| ElementBabe |
| (Post Master Supreme) |
| 02/17/13 05:14 PM |
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Re: CrossFit
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https://www.youtube.com/watch?v=B1g4INnwaaY
crossfit games people getting crazy. GNSP, chris spealler
| 137 |
| (Post Master Supreme) |
| 02/17/13 05:59 PM |
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Re: CrossFit
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Originally Posted By: antness
https://www.youtube.com/watch?v=B1g4INnwaaY
crossfit games people getting crazy. GNSP, chris spealler
crossfit games people getting crazy. GNSP, chris spealler
He does 370 for a clean and jerk too. effortlessly.
| Rumbelstiltskin |
| (Post Master Sr) |
| 02/18/13 02:56 AM |
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Re: CrossFit
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Do you think they will ever have a weight class? I mean, they have Masters. So why not weight classes?
| Mick in SD |
| (Post Master Supreme) |
| 02/18/13 09:31 AM |
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Re: CrossFit
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Buy in: 50 Wall ball shots (20#/15#)
-3 rounds-
10 Power snatches (135#/95#)
30 Double unders
Cash out: 50 burpees
-for time-
I scaled the snatches to 115. Finished in 11:46. Last week was the first time I've made it 4 days in a week. Feels good to force myself to leave the office and get to a workout this often. Beach season/bachelor parties are comin up.
| Agent Orange |
| (Post Master Sr) |
| 02/25/13 10:01 PM |
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Re: CrossFit
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WOD:
10 snatch cleans (?)
20 burpees
30 box jumps
20 burpees
10 snatch cleans
9:26 finish time, god i'm slow.
| Agent Orange |
| (Post Master Sr) |
| 02/27/13 08:54 PM |
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Re: CrossFit
|
WOD:
4 Rounds
15 HR Pushups
20 Kettle Bell Swings
25 Situps
10:56 finish time, still slow.
| Mick in SD |
| (Post Master Supreme) |
| 02/28/13 02:31 PM |
|
|
|
Re: CrossFit
|
WOD:
3 Rounds
200m run
rest for same 200m run time
400m run
rest for same 400m run time
600m run
rest for same 600m run time
28:32
| 137 |
| (Post Master Supreme) |
| 02/28/13 04:09 PM |
|
|
|
Re: CrossFit
|
WOD
25 min amrap
3 hang cleans 70kg/154lb
5 hand stand push ups
20 jumping lunges
managed 7 rounds and 5 hspu... sucked balls.
| Agent Orange |
| (Post Master Sr) |
| 03/02/13 04:45 PM |
|
|
|
Re: CrossFit
|
WOD
5 Rounds
1 min Cleans @ 105 (Because i'm too much of a pussy to do 135)
1 min Burpee Max
A rather intense 10 mins with no breaks.
| Mick in SD |
| (Post Master Supreme) |
| 03/04/13 10:16 AM |
|
|
|
Re: CrossFit
|
Saturday WOD:
100 double unders
50 shoulder to overhead (75#)
25 toes to bar
2 rounds for time
cash out 1 mile run.
I did this at home and didn't time myself because I was hungover and missed the AM class but it was a tough one.
| HotHB |
| (Post Master Supreme) |
| 03/04/13 11:33 AM |
|
Re: CrossFit
|
Been at it for 3 months or so (with a 3 week break for vacation in the middle).
Have lost 30lbs, increased weight on all my lifts, and feel great overall..
I know people hate on the shit, but its no fucking joke...it works.
| NateD |
| (Post Master Supreme) |
| 03/04/13 12:05 PM |
|
Re: CrossFit
|
Haters gonna hate. This shit works if you work hard every time you go to the gym. Congrats!
PR'd on Grace today, 30 C&J @ 135 in 3:15.
| HotHB |
| (Post Master Supreme) |
| 03/04/13 02:05 PM |
|
Re: CrossFit
|
Will get some pics eventually...
Up to 255# squat
215# front squat
315# deadlift
Weigh 162 right now - really pleased.
We did the Chief today...fucking brutal but Rx'd and killed each round...5+11 first round, and kept it up ended at 5 even on the 5th round...amped.
| 137 |
| (Post Master Supreme) |
| 03/04/13 07:58 PM |
|
|
|
Re: CrossFit
|
Did a total this weekend for 5/3/1
Bench 220
Squat 330
Deadlift 452
Press(strict) 145
185-189lb
| toothy |
| (Post Master Sr) |
| 03/05/13 02:06 AM |
|
|
|
Re: CrossFit
|
Originally Posted By: 137
Did a total this weekend for 5/3/1
Bench 220
Squat 330
Deadlift 452
Press(strict) 145
185-189lb
Bench 220
Squat 330
Deadlift 452
Press(strict) 145
185-189lb
Your lower body is considerably stronger than your upper body.
| Mick in SD |
| (Post Master Supreme) |
| 03/05/13 07:56 AM |
|
|
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Re: CrossFit
|
I thought the same thing.
I did 215x2 for bench yesterday and last week strict press 135x1 but I am nowhere near those sqaut and DL numbers.
| 137 |
| (Post Master Supreme) |
| 03/05/13 08:53 AM |
|
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Re: CrossFit
|
I suck at upper body. Thats the result of doing a bunch of met cons. My muscle endurance up top is way better lol
| Agent Orange |
| (Post Master Sr) |
| 03/05/13 08:07 PM |
|
|
|
Re: CrossFit
|
WOD:
3 min row (As many calories burned as possible) - 51
1 min break
5 min AMRAP
95 lb hanging squat (i think that's it?) - 4 rounds +1 rep
1 min break
2 min Pullup max - 13 (which is terrible)
| Mick in SD |
| (Post Master Supreme) |
| 03/06/13 08:08 AM |
|
|
|
Re: CrossFit
|
SWOD:
Snatches 6/5/5/4/4
115 for my last set. Damn I'm terrible at these.
WOD:
Tabata burpees
1 min rest
Tabata situps
record your lowest round for both = 6 burpees and 8 situps
| Mick in SD |
| (Post Master Supreme) |
| 03/07/13 08:20 AM |
|
|
|
Re: CrossFit
|
WOD:
10 Power cleans (135#/95#)
50 Double unders (sub 150 single unders)
10 Hang Power cleans (135#/95#)
400m run
-3 rounds for time-
I scaled and did 115# and singles. Fucking jump rope kills me.
16:27
| toothy |
| (Post Master Sr) |
| 03/08/13 01:17 AM |
|
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Re: CrossFit
|
Anybody attempt 13.1 yet? I'm doing it tomorrow afternoon. I'm expecting to finish the 135s but I doubt after all the fatigue I will be able to crack into the 165s.
| NateD |
| (Post Master Supreme) |
| 03/08/13 09:07 AM |
|
Re: CrossFit
|
Not yet, tomorrow for me as well. I'm hoping to make at least a few of the 165lb snatches, as my max is 185. But who knows how I'll feel by that point.
| HotHB |
| (Post Master Supreme) |
| 03/08/13 09:50 AM |
|
Re: CrossFit
|
Doing it tonight...fuck me...hoping to get through the 135 set.
| 137 |
| (Post Master Supreme) |
| 03/08/13 12:07 PM |
|
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|
Re: CrossFit
|
haah 30 reps of snatches at 70lbs is going to exhaust the fuck out of you. Don't forget you're doing burpee's with a target, that's annoying in itself. I don't imagine many people will make it through 20 snatches at 135. I seriously doubt even I would without seriously injuring myself.
The workout is stupid, I've chosen to pass.
| HotHB |
| (Post Master Supreme) |
| 03/08/13 01:50 PM |
|
Re: CrossFit
|
Just got done with it.
Got 103 reps... basically got 3 @ 135 lol. Feel good about it though, never done a Snatch w/o with more than 95# so pretty amped on getting 3.
Fucking brutal...pace yourself on the burpees, no reason to rush through them...
| 137 |
| (Post Master Supreme) |
| 03/08/13 02:56 PM |
|
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Re: CrossFit
|
congrats brotha, snatching that much weight fast requires someone who's very sound with technique, you can't muscle snatch 135-136 for 20 reps. You're just asking to get hurt.
| NateD |
| (Post Master Supreme) |
| 03/09/13 02:38 PM |
|
Re: CrossFit
|
142 reps for me
Was hoping for 150, but damn I have never done power snatches that heavy after 70 burpees, lol. Yeah, 135 was heavy as fuck. I'm not a strong guy by any means, good technique got me through this for sure.
| 137 |
| (Post Master Supreme) |
| 03/09/13 07:22 PM |
|
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Re: CrossFit
|
good job nate, I did the workout today only managed 117 reps.
| NateD |
| (Post Master Supreme) |
| 03/10/13 09:30 AM |
|
Re: CrossFit
|
Peer pressure get to you?
Nice job man. Honestly I think it was a pretty brilliant workout. It equally punishes people who are good at bodyweight movements vs. the big strong guys, so the two movements together are a really good equalizer.
| Trucks |
| (Post Master) |
| 03/10/13 06:22 PM |
|
|
Re: CrossFit
|
I'm taking a hiatus from Crossfit due to $$$, but 13.2 is being announced from my gym, CF South Brooklyn. Pretty cool.
| toothy |
| (Post Master Sr) |
| 03/10/13 07:17 PM |
|
|
|
Re: CrossFit
|
Originally Posted By: Trucks
I'm taking a hiatus from Crossfit due to $$$, but 13.2 is being announced from my gym, CF South Brooklyn. Pretty cool.
Where is that exactly? Is that the one near Brooklyn Boulder?
| Trucks |
| (Post Master) |
| 03/10/13 07:59 PM |
|
|
|
Re: CrossFit
|
Yup
| Mick in SD |
| (Post Master Supreme) |
| 03/11/13 09:01 AM |
|
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|
Re: CrossFit
|
Fiance did 13.1 on Sat. She got 118 reps. I was proud. I... didn't do it lolpussy.
| HotHB |
| (Post Master Supreme) |
| 03/11/13 02:11 PM |
|
Re: CrossFit
|
Originally Posted By: NateD
Peer pressure get to you? Nice job man.
Honestly I think it was a pretty brilliant workout. It equally punishes people who are good at bodyweight movements vs. the big strong guys, so the two movements together are a really good equalizer.
Nice job man. Honestly I think it was a pretty brilliant workout. It equally punishes people who are good at bodyweight movements vs. the big strong guys, so the two movements together are a really good equalizer.
The weights for the men were fucked IMO...but I agree the design was good, too heavy if you ask me
| 137 |
| (Post Master Supreme) |
| 03/11/13 03:30 PM |
|
|
|
Re: CrossFit
|
Originally Posted By: HotHB
Originally Posted By: NateD
Peer pressure get to you? Nice job man.
Honestly I think it was a pretty brilliant workout. It equally punishes people who are good at bodyweight movements vs. the big strong guys, so the two movements together are a really good equalizer.
Nice job man. Honestly I think it was a pretty brilliant workout. It equally punishes people who are good at bodyweight movements vs. the big strong guys, so the two movements together are a really good equalizer.
The weights for the men were fucked IMO...but I agree the design was good, too heavy if you ask me
Not necessarily... You have to realize that if you think you have any shot at competing at the games, your minimum snatch should be around average 270lbs, back squat around 400lbs, and deadlift around 5-600, clean needs to be 300... these are all calculated by men who compete.
So if you want to qualify to make it to regionals you have to be able to compete with those dudes, so that's where the weights for the men come from. And people are punishing themselves left and right and a huge debate is going on about steroids right now since supposed testing is done, but who sees the results and what official athletic commission recognizes the cf games?
Really I hate to sound sexist, and I'm not sure what good weights for the women are, but I don't really think anyone gives a shit to be quite honest. As long as they're out there in booty shorts, and branded up looking hot. It's only when it comes to the games that the weights start to get heavy.
| HotHB |
| (Post Master Supreme) |
| 03/11/13 03:34 PM |
|
Re: CrossFit
|
Yeah I suppose thats right...but fuck man, 270lb snatch is fucking insane and just impossible for most people
| Agent Orange |
| (Post Master Sr) |
| 03/11/13 08:55 PM |
|
|
|
Re: CrossFit
|
WOD:
10 Min AMRAP
3 Hang Squats into Thrusters
3 Max box jump
6 Hang Squats into Thrusters
6 Max box jump3 Hang Squats into Thrusters
9 Max box jump3 Hang Squats into Thrusters
9 Max box jump
12 Hang Squats into Thrusters
12 Max box jump
+1 Hang Squat into Thruster
And one giant bucket of sweat, lol.
| 137 |
| (Post Master Supreme) |
| 03/12/13 01:30 AM |
|
|
|
Re: CrossFit
|
Originally Posted By: HotHB
Yeah I suppose thats right...but fuck man, 270lb snatch is fucking insane and just impossible for most people
Most people aren't trying to beat Rich Froning, and to be honest with you, Kenneth Leverich if he's healed will probably come closest if Matt Chan doesn't get injured.
| Mick in SD |
| (Post Master Supreme) |
| 03/13/13 08:39 AM |
|
|
|
Re: CrossFit
|
This kicked my ass yesterday:
WOD:
10 burpees
15 v-ups
20 kb swings (70#/53#)
50 double unders (sub = 100 single unders)
400m run
50 double unders
20 kb swings
15 v-ups
10 burpees
-2 rounds for time-
19:04
| Mick in SD |
| (Post Master Supreme) |
| 03/13/13 05:15 PM |
|
|
|
Re: CrossFit
|
I just attempted a noob version of Grace. Never done a clean and jerk so I set up 135lb... nope. I could get 30 reps at that weight but it would take me a half hour. I dropped to 115 and I cleaned... then jerked. There was a slight pause as I regained composure so I'm not sure if the movement counts but I did it anyway. Took me a little over 5 minutes to complete.
This is a workout I want to complete on Saturdays over the next few weeks to see how I progress.
| 137 |
| (Post Master Supreme) |
| 03/13/13 05:37 PM |
|
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|
Re: CrossFit
|
I would probably work on your pull, hang cleans as well to build up forearm and grip endurance, and push jerks.
A favorite of mine for strength building is every minute on the minute for whatever set amt of minutes you choose at 60-80 percent of your one rep. Whatever time left in the minute is your rest before going into the next set.
The other is death by x, which is a variation of death by burpees. We tried death by power clean at 135... worst fucking idea ever, I've never been so out of breath in my life.
It's similar to an emom, but you add a rep each minute. Whoever can't complete their reps within the minute lose.
example http://youtu.be/TzK1pa2VDqk
| Mick in SD |
| (Post Master Supreme) |
| 03/13/13 06:44 PM |
|
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|
Re: CrossFit
|
I like this idea. You're not so good handling balls.
| 137 |
| (Post Master Supreme) |
| 03/13/13 06:46 PM |
|
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|
Re: CrossFit
|
those balls suck! we got some new ones that don't get flat spots and fly in different directions when you slam them hah.
| Mick in SD |
| (Post Master Supreme) |
| 03/13/13 06:48 PM |
|
|
|
Re: CrossFit
|
13.2
http://media.crossfit.com/games/pdf/CFGOpen2013_13-2_EventPDFScoreStndrds_udFw34D6Q8bV.pdf
| NateD |
| (Post Master Supreme) |
| 03/13/13 06:53 PM |
|
Re: CrossFit
|
Looks like a cool wod! I think I can do well on 13.2 - weights aren't too heavy and are in my wheelhouse
Originally Posted By: 137
I would probably work on your pull, hang cleans as well to build up forearm and grip endurance, and push jerks.
Agreed. 5 minutes for Grace @ 115 is fairly solid. Cleans take a lot of practice. I've been doing CF for 4 years and only now feel like I'm really good at them.
| 137 |
| (Post Master Supreme) |
| 03/13/13 07:16 PM |
|
|
|
Re: CrossFit
|
I hate box jumps with every bit of my soul...
| Agent Orange |
| (Post Master Sr) |
| 03/13/13 08:33 PM |
|
|
|
Re: CrossFit
|
WOD:
750 M run
50 Sit Ups
25 Push Ups
500 M run
50 sit Ups
25 Push Ups
250 M sprint
11:25, still slow
| NateD |
| (Post Master Supreme) |
| 03/14/13 06:44 PM |
|
Re: CrossFit
|
Anyone do 13.2 yet? Did it this morning and 226 reps. Box jumps are definitely the limiter with this one.
| HotHB |
| (Post Master Supreme) |
| 03/15/13 05:39 PM |
|
Re: CrossFit
|
227 reps here
Box jumps were brutal - last two rounds I was stepping....the overhead killed me.
| Agent Orange |
| (Post Master Sr) |
| 03/16/13 11:24 AM |
|
|
|
Re: CrossFit
|
WOD:
25 GHD sit ups
400 M Run
25 Pull Ups
400 M Run
50 Wall Balls (20 lb ball)
400 M Run
10:20, getting quicker.
| Mick in SD |
| (Post Master Supreme) |
| 03/16/13 12:04 PM |
|
|
|
Re: CrossFit
|
Fiancé got 222 on 13.2 today. She made it look easy.
| toothy |
| (Post Master Sr) |
| 03/16/13 02:45 PM |
|
|
|
Re: CrossFit
|
Got 210 but I was fucking dying. Box jumps killed me. I'm a weak mofo at the moment.
| 137 |
| (Post Master Supreme) |
| 03/16/13 03:35 PM |
|
|
|
Re: CrossFit
|
211 reps... did 2nd week of my 5/3/1 on bench an hour before.
| Mick in SD |
| (Post Master Supreme) |
| 03/16/13 04:04 PM |
|
|
|
Re: CrossFit
|
Lots of people were stepping up and not jumping. That seemed to help the numbers.
| NateD |
| (Post Master Supreme) |
| 03/21/13 06:28 AM |
|
Re: CrossFit
|
13.3 was announced last night, and surprise, same as 11.4 last year. 12 minute time cap of:
150 wall balls
90 double unders
30 muscle ups
Did it this morning, got a much better score than last year. Made it to 2 muscle ups
| HotHB |
| (Post Master Supreme) |
| 03/21/13 08:53 AM |
|
Re: CrossFit
|
this one looks brutal - we did this w/o a few months ago and I think i got just got to Muscle Ups...
ugh, not looking forward as my double under skills are weak.
| Mick in SD |
| (Post Master Supreme) |
| 03/21/13 09:15 AM |
|
|
|
Re: CrossFit
|
60 Sec Double unders
30 Sec Rest
60 Sec Burpees
30 Sec Rest
60 Sec Goblet squats 53#
30 Sec Rest
-2 rounds for total reps-
231 reps doing singles and dividing the singles in half.
| McCavityCat |
| (Post Master Sr) |
| 03/21/13 01:54 PM |
|
Re: CrossFit
|
i cant bring myself to try cross fit. i feel my bad knee and shoulder would get destroyed if i ever tried.
| Mick in SD |
| (Post Master Supreme) |
| 03/21/13 02:06 PM |
|
|
|
Re: CrossFit
|
My gym focuses a lot on mobility and ensuring you perform the movement correctly before overloading yourself. It's worth trying IMHO just let them know your injuries and they can help you work around them and possibly even loosen yourself up enough to compete normally.
| HotHB |
| (Post Master Supreme) |
| 03/21/13 03:47 PM |
|
Re: CrossFit
|
Originally Posted By: Nick in SD 07Sti
My gym focuses a lot on mobility and ensuring you perform the movement correctly before overloading yourself. It's worth trying IMHO just let them know your injuries and they can help you work around them and possibly even loosen yourself up enough to compete normally.
I agree. Tell them about the injuries you have and ask for scaling options to strengthen those parts of your body.
If your coaches are good (basically if the gym is good) they will be able to work with you and ensure you don't hurt yourself and like said above, hopefully get to a point where you are strong enough to do the movements.
| HotHB |
| (Post Master Supreme) |
| 03/22/13 02:29 PM |
|
Re: CrossFit
|
Got 240 reps on 13.3 today.
8:52 on the wallballs (had like 5 no-reps).
finished the double unders with 2 seconds left, didn't attempt a muscle up (can't do them anyway).
How'd you guys do?
| 137 |
| (Post Master Supreme) |
| 03/22/13 02:30 PM |
|
|
|
Re: CrossFit
|
not doing it, I squat and bench this weekend on the 3rd week of my weightlifting program. it would GREATLY interfere. Good luck to those who try. I didn't even complete 90 wall balls last year, but I did that workout with the flu.
| toothy |
| (Post Master Sr) |
| 03/24/13 09:32 PM |
|
|
|
Re: CrossFit
|
Finished Karen at 8:32, then got stuck on double unders until 11:42. Did 2 muscle ups in the last 18 seconds.
So 242
| HotHB |
| (Post Master Supreme) |
| 03/29/13 10:11 AM |
|
Re: CrossFit
|
13.4 in less than 2 hours for me...pretty amped.
The Clean will be no problem...the jerks will get heavy in the later rounds I'm sure.
My goal is 60 reps...we shall see how it goes
| HotHB |
| (Post Master Supreme) |
| 03/29/13 01:55 PM |
|
Re: CrossFit
|
Got 60 with 2 seconds before time ran out!
I'm happy - guy at my gym did 92, fucking crazy...
| NateD |
| (Post Master Supreme) |
| 03/29/13 02:15 PM |
|
Re: CrossFit
|
Nice work! I got 72 reps myself. I probably should try it again, but I won't
| HotHB |
| (Post Master Supreme) |
| 03/29/13 02:23 PM |
|
Re: CrossFit
|
Damn nice job man.
It's a looooong 7 mins
| Mick in SD |
| (Post Master Supreme) |
| 04/03/13 01:12 PM |
|
|
|
Re: CrossFit
|
SWOD: Weighted pull-ups 5/5/5/5/5
max weight 45 lbs
WOD:
AMRAP in 18 min
10 KB Swings (70#/53#)
10 Sit-ups
10 KB SDHP (70#/53#)
400m run
4 rounds + 200m run
| 137 |
| (Post Master Supreme) |
| 04/03/13 04:05 PM |
|
|
|
Re: CrossFit
|
Originally Posted By: NateD
Nice work! I got 72 reps myself. I probably should try it again, but I won't
Nice, I was just on your butthole with 67 reps. My cardio sucks ass, just barely started stringing toe to bar along with getting my first muscle up. My gymnastics are definitely improving.
| HotHB |
| (Post Master Supreme) |
| 04/09/13 09:05 AM |
|
Re: CrossFit
|
FINALLY figured out butterfly pullups yesterday. Ha!
Could not get the collapse under the bar very well but it finally just clicked. So stoked to be a little more efficient finally.
| CivicHarm |
| (Post Master Sr) |
| 04/10/13 10:09 PM |
|
Re: CrossFit
|
Did Lynne(5 rds of max reps bodyweight bench press and pullups) today and got 137 reps, bench was 145lbs. Bit bummed as I did not have a spotter and might have cranked out a few more reps on the bench.
| Mick in SD |
| (Post Master Supreme) |
| 05/02/13 10:42 AM |
|
|
|
Re: CrossFit
|
Got back on the horse this week after 3 weeks off.
Today was 30 bodyweight squats and 1 mile run.
185# and 12:31 ugh it sucks being gone but I'm glad I'm back.
| toothy |
| (Post Master Sr) |
| 05/02/13 11:56 AM |
|
|
|
Re: CrossFit
|
My goal is to clean 275 by the end of this month and post a vid here. Let's get to training!
6'2" 185lbs.
| 137 |
| (Post Master Supreme) |
| 05/02/13 12:53 PM |
|
|
|
Re: CrossFit
|
that's a hefty weight. I just hang cleaned 225 for the first time the other day. Almost 3 months ago I couldn't even power clean 200
| HotHB |
| (Post Master Supreme) |
| 05/03/13 03:35 PM |
|
Re: CrossFit
|
Fuck thats crazy amount of weight.
| Mick in SD |
| (Post Master Supreme) |
| 05/07/13 10:17 AM |
|
|
|
Re: CrossFit
|
Did Annie this morning. I can't do double unders so we had to do singles x4. I finished in 11:43 while the fiance did it in 7:21. I feel like a bitch but it's great motivation.
| toothy |
| (Post Master Sr) |
| 05/07/13 11:48 PM |
|
|
|
Re: CrossFit
|
Got 20 rounds of Cindy yesterday + 7 reps.
Today I did a Crossfit total. Not my best numbers but I'm happy with it.
Back squat = 315
Deadlift = 345
Shoulder Press = 145
Total=805
| Mick in SD |
| (Post Master Supreme) |
| 05/08/13 11:43 AM |
|
|
|
Re: CrossFit
|
Nice work!
| 137 |
| (Post Master Supreme) |
| 05/08/13 12:24 PM |
|
|
|
Re: CrossFit
|
so how many of you numbskulls are going to attempt those regional workouts haha.
| HotHB |
| (Post Master Supreme) |
| 05/09/13 02:55 PM |
|
Re: CrossFit
|
Did Diane yesterday...
21-15-9
Deadlift 225
Hand stand push ups.
7:32 Rx'd...was hoping for under 7, but pretty stoked. Fucking handstands killed me...
Not doing the regional WODs...we have 2 guys that made it from our gym - i'll let them kill themselves.
| Mick in SD |
| (Post Master Supreme) |
| 05/10/13 12:02 PM |
|
|
|
Re: CrossFit
|
SWOD: Split jerk 3/3/2/2/2. I managed 165# on the last set but I think I could've pulled out 175. Form still needs work.
WOD: 5 pullup and 5 pushup 10 rounds for time. 4:03.
| toothy |
| (Post Master Sr) |
| 05/10/13 03:35 PM |
|
|
|
Re: CrossFit
|
3:12 Fran PR today!
Stoked!
| Mick in SD |
| (Post Master Supreme) |
| 05/14/13 09:37 AM |
|
|
|
Re: CrossFit
|
WOD:
AMRAP in 7 min
200m run
20 Wall ball shots (20#/14#)
Rest 3 min
I managed 3 rounds without enough time to complete the run.
AMRAP in 7 min
5 Power snatches (135#/95#)
20 Jumping lunges
Rest 3 min
4 rounds and 4 snatches
AMRAP in 7 min
5 Strict pull-ups
15 Push-ups
5 rounds and 5 pushups
Fuuuck me I'm tired right now.
| Mick in SD |
| (Post Master Supreme) |
| 05/21/13 09:23 AM |
|
|
|
Re: CrossFit
|
I'm going to keep using this as my own personal CF journal since there are only a couple of us that post in here. Realizing I only went once last week sucks. I need to stick to it. Today was a good one.
25 Strict presses (135#/85#) I did 95#
400m run
25 Push-press
400m run
25 Push-jerks
400m run
-For time-
14:25
| NateD |
| (Post Master Supreme) |
| 05/22/13 07:32 AM |
|
Re: CrossFit
|
You should sign up on beyondthewhiteboard.com to track your sessions. I've been on there about 4 years now and track everything. 875 posted workouts so far
It tracks your benchmarks which includes all the barbell lifts, hero/girl wods, shows a calendar of what you've posted, etc.
| Mick in SD |
| (Post Master Supreme) |
| 05/22/13 10:39 AM |
|
|
|
Re: CrossFit
|
Thanks for the protip. Will do.
Mobility:
A1) Wall squat, 2 min x 2 sets
A2) Racked position mob. drill, 1 min each arm x 2 sets
SWOD: Squat cleans 6/6/6/6/6
Static lunges (barbell in front racked position) 10 steps x 4 sets
My squat mobility is horrible and I'm new to squat cleans so I worked through the motion rather than going for heavy weight. Ended up with 125# on the last set and 115# for the lunges.
| Rumbelstiltskin |
| (Post Master Sr) |
| 05/22/13 08:01 PM |
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Re: CrossFit
|
Did anyone else go to regionals?
| toothy |
| (Post Master Sr) |
| 05/23/13 06:10 AM |
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Re: CrossFit
|
Originally Posted By: Rumble
Did anyone else go to regionals?
I went as a spectator. Got a new jumprope and wrist wraps while I was down there.
| NateD |
| (Post Master Supreme) |
| 05/23/13 06:16 AM |
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Re: CrossFit
|
I didn't but know a number of folks who competed (CF Atlanta team and a couple individual competitors). The guy who came in third for the SouthEast, Daniel Petro, is a friend of mine and I work out at his gym sometimes. Cool shit!
Also, I did DT this morning for the first time in a couple years. 14:08 rx, woo!
| Mick in SD |
| (Post Master Supreme) |
| 05/23/13 09:27 AM |
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Re: CrossFit
|
I unexpectedly went to SoCal regionals. My buddy and I were headed to the gun show and after looking at the stickers on several cars I said "wow there are a lot of crossfitters that are into guns." Turns out the regionals were next door so we walked over and checked it out.
| toothy |
| (Post Master Sr) |
| 05/25/13 12:34 AM |
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Re: CrossFit
|
I did Regional Workout #3 today. I went into the workout with no other thought than finishing in the 7min time cap. Ending up doing much better than expected. You will see me at regionals next year for sure. Starting my games training on Monday.
30 Burpee muscle-ups for time.
5:42 RX
| Mick in SD |
| (Post Master Supreme) |
| 05/28/13 06:29 AM |
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Re: CrossFit
|
Anyone do murph yesterday? It was my first time but I managed to finish in 46:03.
| NateD |
| (Post Master Supreme) |
| 06/01/13 10:38 PM |
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Re: CrossFit
|
Yep, I did. 39:15, felt like shit.
I did the 30 burpee muscle ups too, finished in 6:50. Pretty happy with that time, other than the fact I set the rings low enough to where I could do false grip, lol.
| endo |
| (Major Member) |
| 06/07/13 10:48 PM |
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Re: CrossFit
|
Originally Posted By: Rumble
Did anyone else go to regionals?
went as a spectator to the SoCal regionals. Watched Bridges smash everyone. Guy is 5'6" (on a good day), and crushed it
| toothy |
| (Post Master Sr) |
| 06/11/13 02:44 AM |
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Re: CrossFit
|
Anybody reading Becoming a Supple Leopard? I'm reading it now and it has some pretty profound ideas imo.
| mrnismo |
| (Post Master) |
| 06/11/13 12:32 PM |
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Re: CrossFit
|
Holy shit dude, Kelly Starret has become my favorite Youtube guy over the last couple months. I'm making huge progress in hip mobility and have completely started over on my squat form thanks to him.
Had no idea he had a book out and it's 5 stars on Amazon so I'm definitely getting it. Did you order the $33 hardcover or is there another version I'm not finding?
| 137 |
| (Post Master Supreme) |
| 06/11/13 01:05 PM |
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Re: CrossFit
|
Originally Posted By: toothy
Anybody reading Becoming a Supple Leopard? I'm reading it now and it has some pretty profound ideas imo.
No, but I did buy the super nova ball, it fucking owns.
| toothy |
| (Post Master Sr) |
| 06/13/13 01:58 PM |
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Re: CrossFit
|
Originally Posted By: mrnismo
Holy shit dude, Kelly Starret has become my favorite Youtube guy over the last couple months. I'm making huge progress in hip mobility and have completely started over on my squat form thanks to him.
Had no idea he had a book out and it's 5 stars on Amazon so I'm definitely getting it. Did you order the $33 hardcover or is there another version I'm not finding?
Had no idea he had a book out and it's 5 stars on Amazon so I'm definitely getting it. Did you order the $33 hardcover or is there another version I'm not finding?
Hard cover is the only version out. Although there are PDFs floating around.
| toothy |
| (Post Master Sr) |
| 06/13/13 05:07 PM |
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Re: CrossFit
|
Originally Posted By: mrnismo
Holy shit dude, Kelly Starret has become my favorite Youtube guy over the last couple months. I'm making huge progress in hip mobility and have completely started over on my squat form thanks to him.
Had no idea he had a book out and it's 5 stars on Amazon so I'm definitely getting it. Did you order the $33 hardcover or is there another version I'm not finding?
Had no idea he had a book out and it's 5 stars on Amazon so I'm definitely getting it. Did you order the $33 hardcover or is there another version I'm not finding?
What are you doing for your hip mobility?
| HotHB |
| (Post Master Supreme) |
| 06/20/13 01:22 PM |
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Re: CrossFit
|
Did the Baseline today...4:06.
Was shooting for under 4 but still feel good.
| ElementBabe |
| (Post Master Supreme) |
| 07/01/13 07:52 PM |
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Re: CrossFit
|
http://crossfitlowell.com/a-157lb-dissection/
interdasting on "pushing 160lb" and how its different if its muscle
| mrnismo |
| (Post Master) |
| 07/08/13 02:51 PM |
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Re: CrossFit
|
Originally Posted By: toothy
Originally Posted By: mrnismo
Holy shit dude, Kelly Starret has become my favorite Youtube guy over the last couple months. I'm making huge progress in hip mobility and have completely started over on my squat form thanks to him.
Had no idea he had a book out and it's 5 stars on Amazon so I'm definitely getting it. Did you order the $33 hardcover or is there another version I'm not finding?
Had no idea he had a book out and it's 5 stars on Amazon so I'm definitely getting it. Did you order the $33 hardcover or is there another version I'm not finding?
What are you doing for your hip mobility?
Oh sorry never came back to respond.
Well, I bought the Supple Leopard book. Freaking love it. Unreal all the things I've been doing wrong as far as stabilizing myself during heavy lifts. No wonder I've actually gone backwards instead of forward the last few years ...
Been working on all the concepts last few weeks and am definitely starting to understand what I've been doing wrong all along and feel like I'm progressing a bit. Going to take a long time to undo all the bad habits though I think.
| 137 |
| (Post Master Supreme) |
| 07/08/13 03:24 PM |
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Re: CrossFit
|
That's awesome to hear man.
| HotHB |
| (Post Master Supreme) |
| 07/15/13 02:46 PM |
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Re: CrossFit
|
Bitch week at our gym here this week...
Started off today with Nicole
20 min AMRAP:
400m run
max effort pullups
*every time you drop from the bar new round starts.
7 rounds - 102 pull ups.
feel pretty dang good about my score...
| ElementBabe |
| (Post Master Supreme) |
| 07/28/13 05:36 PM |
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Re: CrossFit
|
they're showing the final heat of the crossfit games final live, on espn2 (but moved to espn news / espn3 due to tennis)
| lessthanmike |
| (Major Member) |
| 07/28/13 08:25 PM |
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Re: CrossFit
|
Originally Posted By: HotHB
Bitch week at our gym here this week...
Started off today with Nicole
20 min AMRAP:
400m run
max effort pullups
*every time you drop from the bar new round starts.
7 rounds - 102 pull ups.
feel pretty dang good about my score...
Started off today with Nicole
20 min AMRAP:
400m run
max effort pullups
*every time you drop from the bar new round starts.
7 rounds - 102 pull ups.
feel pretty dang good about my score...
We had the same week last week
I was only able to get in 78 pull-ups for Nicole
| Rumbelstiltskin |
| (Post Master Sr) |
| 07/30/13 02:42 AM |
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Re: CrossFit
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Who went to the Games? We had a suite at the main/tennis stadium and extra gold tickets. I was going to post on here but forgot. Way too much free beer shots and my phone kept running out of battery.
| ElementBabe |
| (Post Master Supreme) |
| 07/30/13 01:55 PM |
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Re: CrossFit
|
didnt go this year. went in 2011 and had a good time. went in 2012 and it was a shitfest, it had fucking exploded excrement all over the Home Depot Center. of course everyone's favorite is probably their first time.
| HotHB |
| (Post Master Supreme) |
| 08/08/13 01:18 PM |
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Re: CrossFit
|
Good article:
http://www.huffingtonpost.com/max-jacobs...ref=mostpopular
| mrnismo |
| (Post Master) |
| 08/08/13 02:43 PM |
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Re: CrossFit
|
Originally Posted By: HotHB
Good article!
I hadn't thought of it this way before but I think this line really captures my sentiment on why I'm liking crossfit so much: "It's also a place I go to play around.".
Been in crossfit about 3 weeks now. I've been so insanely structured the last 4 years and quite honestly I think it will do me some good to have no clue what I'm doing when I walk in the gym.
| HotHB |
| (Post Master Supreme) |
| 08/08/13 09:04 PM |
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Re: CrossFit
|
It's not for everyone...quote of the article IMO. Just like being a fat lard sitting in front of a TV isnt for everyone...
| 137 |
| (Post Master Supreme) |
| 09/27/13 09:54 PM |
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Re: CrossFit
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okay so I stopped in and did some crossfit today, it sucked.
did that stupid fucking sally workout that has been making the rounds. http://youtu.be/fc2mZkyb2so
followed by 4 rounds of 20 overhead lunges, 10 toe to bar, and 200 singles (jumprope)
| mrnismo |
| (Post Master) |
| 10/01/13 03:17 PM |
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Re: CrossFit
|
We did the sally workout on Saturday too but I did it with 95 lbs so that I knew I could keep perfect form. Sure as shit loosened up the hips and thighs wow.
| HotHB |
| (Post Master Supreme) |
| 10/03/13 02:05 PM |
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Re: CrossFit
|
Did Sally yesterday as well...RX'd...got though it. Wasn't pretty towards the end
| mrnismo |
| (Post Master) |
| 10/16/13 09:14 AM |
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Re: CrossFit
|
Finally broke into the 6's on Fran which means I've hit the median time for Men haha.
Rounds went like this:
1:22
2:48
2:23
Total = 6:33
I was wearing my HR monitor which was steady over 180. I had to rest about a minute before I could even think about picking up the bar before the 2nd and 3rd rounds.
| ElementBabe |
| (Post Master Supreme) |
| 10/22/13 08:06 PM |
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Re: CrossFit
|
looks like you could definitely work on strategy
round 1 - 1.95 sec/rep
round 2 - 5.6 sec/rep
round 3 - 7.94 sec/rep
so you're definitely burning out after the first round (i assume you are kipping the pull-ups). take the first round slower, get a breather on the bar and pull-ups around rep 15.
| HotHB |
| (Post Master Supreme) |
| 10/23/13 03:54 PM |
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Re: CrossFit
|
Yeah agreed - the 'girls' are about strategy big time...with Fran I take a rest until I know that when i get on the bar I can finish the reps unbroken. Biggest waste (especially on the Thruster..duh) is getting off the bar.
| ElementBabe |
| (Post Master Supreme) |
| 01/13/14 05:21 PM |
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Re: CrossFit
|
http://www.crossfitinvictus.com/blog/our-thoughts-and-prayers-are-with-kevin-ogar/
Kevin Ogar potentially severs spinal cord at T11/12 after dropping the bar on his back on a failed snatch, at a major weekend competition. he is currently paralyzed from the waist down.
This is the first major injury i've heard of in CrossFit, not including the occasional torn muscle or ligament which happens all the time in any activity.
he had no insurance. the event probably has no insurance. crossfit gyms cant get insurance, so they insure through crossfit HQ (i think). can HQ get insurance? dont know, they may self insure as well.
| 137 |
| (Post Master Supreme) |
| 01/13/14 06:21 PM |
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Re: CrossFit
|
they're blowing up my fucking facebook with charity this and charity that. dude was strong as an ogre and snapped his shit up doing a touch and go snatch. You know this is what bothers me about crossfit. People just don't fucking listen to their bodies, it's like how karate was popular in the 70-90's and everyone just wanted to whirl fucking nunchucks instead of learning the basics.
Same with crossfit, nobody wants to understand the basics of fine tuning their bodies they just want to be bad ass, wave dicks and brag about pr's and that's why I distanced myself away from it.
I had a girl stay at my house this weekend getting her l1 cert (friend of girlfriends) and she has a fucked up shoulder pending surgery, and instead of saying to herself to back off and just perform what is required instead of saying "i have to go rx". She goes full retard with the mentality that she's going to have surgery on it anyway so might as well go balls out.
I just don't understand the mentality of some of these fucking people dude. I am 100 percent sure that guy didn't feel 100 percent going into that workout and paid for it worse than anyone else in the history of exercising has paid.
He's probably going to be a cripple now.
It's really unfortunate, and I can't even voice my opinion on the matter because I'm going to look like an asshole since he's someone the community gives 2 shits about.
| Sir Ironpool |
| (Post Master Supreme) |
| 01/13/14 06:27 PM |
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Re: CrossFit
|
Wait...Crossfit gyms don't have insurance? How is that even legal???
Sucks big time for that guy.
| ElementBabe |
| (Post Master Supreme) |
| 01/13/14 06:41 PM |
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Re: CrossFit
|
they cant get insurance. this is a reason why the big chain gyms have signs that say "No Deadlifting". that liability coverage is expensive if it's even available. I believe that crossfit gyms all pay a fee to the main crossfit company and they self-insure.
there is a rumor that his injury wasnt caused by dropping the bar but falling onto a stack of plates that had been left behind him, raising potential issues of liability
additionally, paramedics were not on site at the event.
| Rumbelstiltskin |
| (Post Master Sr) |
| 01/13/14 08:43 PM |
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Re: CrossFit
|
I actually stopped doing "Crossfit". I still go to a crossfit gym for all the other classes they have but I like doing it at my own pace.
My Crossfit gym has insurance...
| ElementBabe |
| (Post Master Supreme) |
| 01/13/14 09:05 PM |
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Re: CrossFit
|
http://www.crossfitrrg.com
crossfit created their own insurance company for it. my guess is if some jury awarded someone 50 million they're be fucked. crossfit does 'a lot' of business but not really. p90x has sold more.
| ElementBabe |
| (Post Master Supreme) |
| 01/14/14 03:20 AM |
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Re: CrossFit
|
everytime you think someone in CrossFit has done the dumbest thing ever, it gets topped
the workout for Kevin Ogar's crossfit gym:
CrossFit Unbroken
"Ogar"
Amrap 14
3 TnG Snatch (HAP)
1 muscle up
12 Wallballs 20/14.
1) you just named a workout after him, and its going to include 14 minutes of doing the fucking exercise that he got injured on?? how does that honor someone? when they name a hero WOD after a soldier, it's not "try to dodge bullets for time" its typically a workout that person enjoyed.
2) you want to see if anyone else gets hurt??
| Rumbelstiltskin |
| (Post Master Sr) |
| 01/14/14 05:22 AM |
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Re: CrossFit
|
haha fucking a
| ElementBabe |
| (Post Master Supreme) |
| 01/14/14 09:07 PM |
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Re: CrossFit
|
http://www.youtube.com/watch?v=jWJapBpKrQA
video of the injury
| 137 |
| (Post Master Supreme) |
| 01/14/14 09:27 PM |
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Re: CrossFit
|
reported. that shit doesn't need to be on the internet. it's a freak accident. He didn't fall onto shit
| Roxanne |
| (Post Master Supreme) |
| 01/15/14 11:40 AM |
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Re: CrossFit
|
Originally Posted By: 137
they're blowing up my fucking facebook with charity this and charity that. dude was strong as an ogre and snapped his shit up doing a touch and go snatch. You know this is what bothers me about crossfit. People just don't fucking listen to their bodies, it's like how karate was popular in the 70-90's and everyone just wanted to whirl fucking nunchucks instead of learning the basics.
Same with crossfit, nobody wants to understand the basics of fine tuning their bodies they just want to be bad ass, wave dicks and brag about pr's and that's why I distanced myself away from it.
I had a girl stay at my house this weekend getting her l1 cert (friend of girlfriends) and she has a fucked up shoulder pending surgery, and instead of saying to herself to back off and just perform what is required instead of saying "i have to go rx". She goes full retard with the mentality that she's going to have surgery on it anyway so might as well go balls out.
I just don't understand the mentality of some of these fucking people dude. I am 100 percent sure that guy didn't feel 100 percent going into that workout and paid for it worse than anyone else in the history of exercising has paid.
He's probably going to be a cripple now.
It's really unfortunate, and I can't even voice my opinion on the matter because I'm going to look like an asshole since he's someone the community gives 2 shits about.
Same with crossfit, nobody wants to understand the basics of fine tuning their bodies they just want to be bad ass, wave dicks and brag about pr's and that's why I distanced myself away from it.
I had a girl stay at my house this weekend getting her l1 cert (friend of girlfriends) and she has a fucked up shoulder pending surgery, and instead of saying to herself to back off and just perform what is required instead of saying "i have to go rx". She goes full retard with the mentality that she's going to have surgery on it anyway so might as well go balls out.
I just don't understand the mentality of some of these fucking people dude. I am 100 percent sure that guy didn't feel 100 percent going into that workout and paid for it worse than anyone else in the history of exercising has paid.
He's probably going to be a cripple now.
It's really unfortunate, and I can't even voice my opinion on the matter because I'm going to look like an asshole since he's someone the community gives 2 shits about.
This is pretty much spot on. I've already suffered a (minor) back injury doing Crossfit because I wasn't listening to my body.
Fuck a PR and fuck RX. You study the movements and become an expert with lower weights. Then, listen to you body and do what you feel like you're comfortable to move on, not some meat head L1 coach.
| HotHB |
| (Post Master Supreme) |
| 01/15/14 12:16 PM |
|
Re: CrossFit
|
I agree with 137 on this (gasp...).
People will always be morons though, I see it with all sorts of activities not just Crossfit.
I used to be a snowboard coach and I cant tell you how many times people got hurt because they were not listening to their bodies and/or ability levels. Oh its your 3rd day riding..yeah you should go hit the 60 ft jumps in the park.
Easy to get hurt doing Crossfit...people get strangely addicted to it and are afraid to take rest days is my observation.
I enjoy it, and I love the results I have achieved thanks to it. Dont always go Rx'd nor do I always PR...but it is fun.
| McCavityCat |
| (Post Master Sr) |
| 01/17/14 01:23 PM |
|
Re: CrossFit
|
another injury at crossfit no wai! and before you (snatch is an olympic lift, blah blah blah) yes it is but not doing 307 of them within 15 minutes while doing cartwheels and 3 miles handstand walks. I see so many "acquaintances" with injuries from crossfit. albeit minor but still they are there.
| ElementBabe |
| (Post Master Supreme) |
| 01/17/14 05:38 PM |
|
Re: CrossFit
|
can you show me the previous crossfit injury? in adult rec league soccer i see people going to the hospital almost every game. which is why i only play co-ed. crossfit, if you enjoy it as a sport, is one of the safer activities you can participate in outside of power walking.
and this happened to be his first lift. the previous event was a run several hours earlier
| Rumbelstiltskin |
| (Post Master Sr) |
| 01/17/14 08:31 PM |
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Re: CrossFit
|
Crossfit as the internet defines it is stupid. Most of the attention goes to all the dumb crossfit gyms out there in the world. Just has a bad rep. The gym I go to is pretty good.
I agree with Antness. I've always said this to my friends... Crossfit is awesome cause we can go head to head and see who is better with out getting too messed up or injured. Keep in mind my friends interests and hobbies: lifting weights, muay thai, jiu jitsu, football, basketball, mountain biking, trackdays, guns... of all those things lifting weights and crossfit is the safest ones based on our injuries while doing them.
| ElementBabe |
| (Post Master Supreme) |
| 01/18/14 12:18 AM |
|
Re: CrossFit
|
i do think that they need to drop the 'olympic lifts for time' at least at the competitive level. same thing with being allowed to press out an olympic lift, they should make it a no rep. A couple years ago, someone like Kevin Ogar at that competition would have had 50lb less on the bar. In a couple years they will have 50lb more than today. That greatly increases the chance for these types of injuries, so unless they make programming changes I think there will start to be more injuries at the top level. There's some pretty brutal injuries in top level Olympic lifting and strongman stuff which only occur because of the strength those athletes are capable of
| Rumbelstiltskin |
| (Post Master Sr) |
| 01/18/14 02:09 AM |
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Re: CrossFit
|
I've gave up mid-wod that had high reps with semi heavy lifts. If my body starts to give or my form I'm quitting. Don't care what anyone says.
| HotHB |
| (Post Master Supreme) |
| 01/18/14 09:29 AM |
|
Re: CrossFit
|
Originally Posted By: antness
i do think that they need to drop the 'olympic lifts for time' at least at the competitive level. same thing with being allowed to press out an olympic lift, they should make it a no rep. A couple years ago, someone like Kevin Ogar at that competition would have had 50lb less on the bar. In a couple years they will have 50lb more than today. That greatly increases the chance for these types of injuries, so unless they make programming changes I think there will start to be more injuries at the top level. There's some pretty brutal injuries in top level Olympic lifting and strongman stuff which only occur because of the strength those athletes are capable of
Yeah I agree with this. Those WODs can b fun but usually leave you tweaked and require serious mobility afterwards...at least for me.
| ElementBabe |
| (Post Master Supreme) |
| 01/19/14 09:06 AM |
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Re: CrossFit
|
on the topic of snatching, this is a great pic
| Red00SI |
| (Post Master Sr) |
| 01/19/14 09:37 AM |
|
Re: CrossFit
|
I bought a groupon deal to a crossfit gym about a month ago. $129 for 3 months unlimited. Only requirement, is that you attend 4 foundational classes. I start Tuesday and cannot wait.
| HotHB |
| (Post Master Supreme) |
| 02/26/14 04:29 PM |
|
Re: CrossFit
|
Anyone doing the open?
| Rumbelstiltskin |
| (Post Master Sr) |
| 03/20/14 07:31 PM |
|
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Re: CrossFit
|
Originally Posted By: HotHB
Anyone doing the open?
Nope. Fuck the Open lol
But from our gym we have a girl sitting at 2nd place for Socal Individual and a girl sitting at 1st place for Masters.
| McCavityCat |
| (Post Master Sr) |
| 03/21/14 07:32 AM |
|
Re: CrossFit
|
It was quite comical when this newest workout thingy was released and i saw all the cross-unfit pretenders all boo-hissing because they couldnt do double-unders.
It put a smile on my face.
| Roxanne |
| (Post Master Supreme) |
| 03/23/14 03:11 PM |
|
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|
Re: CrossFit
|
Originally Posted By: HotHB
Anyone doing the open?
I'm doing it. I'm ranked like 30,000 something. lol
| ElementBabe |
| (Post Master Supreme) |
| 03/25/14 06:51 PM |
|
Re: CrossFit
|
ah the good old days when you could be ranked 500 on a workout and feel like you could have done better..
| 137 |
| (Post Master Supreme) |
| 03/25/14 11:06 PM |
|
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|
Re: CrossFit
|
Originally Posted By: antness
ah the good old days when you could be ranked 500 on a workout and feel like you could have done better..
lol I can't believe people I know are still paying 40 bucks or whatever to participate in this bullshit.
| Roxanne |
| (Post Master Supreme) |
| 03/26/14 07:40 AM |
|
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|
Re: CrossFit
|
Originally Posted By: 137
Originally Posted By: antness
ah the good old days when you could be ranked 500 on a workout and feel like you could have done better..
lol I can't believe people I know are still paying 40 bucks or whatever to participate in this bullshit.
Why? It's fun. I know I'm not going to win or even be ranked in the top 5%, but it's still exciting to compete.
| HotHB |
| (Post Master Supreme) |
| 03/26/14 09:23 AM |
|
Re: CrossFit
|
Originally Posted By: 137
Originally Posted By: antness
ah the good old days when you could be ranked 500 on a workout and feel like you could have done better..
lol I can't believe people I know are still paying 40 bucks or whatever to participate in this bullshit.
Why not...?
It's 20 bucks and its pretty fun. Not expecting to win...looking to compete with my buddies and push myself.
Haters gonna hate.
| 137 |
| (Post Master Supreme) |
| 03/26/14 12:47 PM |
|
|
|
Re: CrossFit
|
Originally Posted By: Gigantor
Originally Posted By: 137
Originally Posted By: antness
ah the good old days when you could be ranked 500 on a workout and feel like you could have done better..
lol I can't believe people I know are still paying 40 bucks or whatever to participate in this bullshit.
Why? It's fun. I know I'm not going to win or even be ranked in the top 5%, but it's still exciting to compete.
Your first year or two it is, then you realize you can just show up and do it anyway and not have it count and save your money. I just don't see the point of paying to participate in something. It's not like you get a free hat or a shirt or something for signing up. You just put more money in drunk ass glassmans pocket.
| Roxanne |
| (Post Master Supreme) |
| 03/26/14 09:23 PM |
|
|
|
Re: CrossFit
|
Originally Posted By: 137
Originally Posted By: Gigantor
Originally Posted By: 137
Originally Posted By: antness
ah the good old days when you could be ranked 500 on a workout and feel like you could have done better..
lol I can't believe people I know are still paying 40 bucks or whatever to participate in this bullshit.
Why? It's fun. I know I'm not going to win or even be ranked in the top 5%, but it's still exciting to compete.
Your first year or two it is, then you realize you can just show up and do it anyway and not have it count and save your money. I just don't see the point of paying to participate in something. It's not like you get a free hat or a shirt or something for signing up. You just put more money in drunk ass glassmans pocket.
I think it's the same reason why most people sign up for a 10k. You know you're likely not going to win, but there's thrill in competing and you end up pushing yourself harder than you would otherwise.
Good example: I did the 14.4 workout on Friday at my gym (60 calories on the rower, 50 toes-to-bars, 40 wall balls, 30 135# power cleans and 20 muscle ups, as many as possible in 14 minutes). I came back on Sunday, pushed myself harder, squeaked out 10 extra reps and ended up moving up 7000 places on the leaderboard. At the end of the day it's meaningless to the competition, but I pushed myself further than I thought I could on Friday. That's worth $20 to me.
| ElementBabe |
| (Post Master Supreme) |
| 03/30/14 03:15 AM |
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Re: CrossFit
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are you allowed to just show up at a 10k and run without paying? i assume not. i did the open twice and paid for it, but with the # of competitors now, i just wouldnt. it used to be cool to see that i was 200th in the region and think thats pretty good. i dont need to see now that im 3,000th in the region.
i would contribute $20 to a March Madness pool with a dozen friends. I would not contribute $20 to a ESPN March madness pool with a million people.
| ElementBabe |
| (Post Master Supreme) |
| 04/14/14 04:02 AM |
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Re: CrossFit
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just came across my games page from 2011...wow. So i came in about 690th in the region on the 1st WOD that year. They did the same 1st WOD this year. I would have been 4,060th in the region with the same score.
| ElementBabe |
| (Post Master Supreme) |
| 04/16/14 09:41 PM |
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Re: CrossFit
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Originally Posted By: antness
just came across my games page from 2011...wow. So i came in about 690th in the region on the 1st WOD that year. They did the same 1st WOD this year. I would have been 4,060th in the region with the same score.
just out of curiosity i looked at this further
my 2011 score was 40th percentile, in 2014 the same score would have been 50th percentile
there were 8 times as many male competitors in my region
women went from 36.5% to 40.8% of the field
as a percentage there were twice as many '1 rep' results posted
| wolfsburg2 |
| (Post Master Supreme) |
| 04/17/14 08:38 AM |
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Re: CrossFit
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Progression wise you should have been able to improve on your personal result in 3 years. I'd bet you'd fall in the same or better range with updated results.
| ElementBabe |
| (Post Master Supreme) |
| 04/17/14 03:01 PM |
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Re: CrossFit
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yes, im saying that even if i had posted the same score 3 years later i would have been higher ranked as a percentile; 40th to 50th.
so while there are 8x as many people competing now, the field is weaker
| Agent Orange |
| (Post Master Sr) |
| 05/29/14 10:54 PM |
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Re: CrossFit
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All you dudes die of Rahbo yet or what? I just ripped a 48:32 murph, which was fk'n embarrassing. Cheers.
| HotHB |
| (Post Master Supreme) |
| 05/30/14 02:51 PM |
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Re: CrossFit
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Nice. I did it the other day too. 46:21 w/ a 20# vest.
| Agent Orange |
| (Post Master Sr) |
| 05/31/14 11:30 PM |
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Re: CrossFit
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With the vest? You sir, are an ANIMAL.
| Roxanne |
| (Post Master Supreme) |
| 06/02/14 08:19 PM |
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Re: CrossFit
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42 minute murph here. No vest.
| Agent Orange |
| (Post Master Sr) |
| 06/02/14 08:44 PM |
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Re: CrossFit
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Quick for a big dude, you probably wouldn't even notice the extra 20lbs!
| HotHB |
| (Post Master Supreme) |
| 06/03/14 12:37 PM |
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Re: CrossFit
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The vest was a killer...fucking killed me on the push-ups the most probably.
I like that workout...I did it as a 20 round Cindy (5/10/15). Worked through it and just kept moving...that last run was brutal but at that point it was all mental.
Originally was not going to use a vest but 3 other guys were doing it so I jumped on the bandwagon.
| Roxanne |
| (Post Master Supreme) |
| 06/03/14 01:58 PM |
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Re: CrossFit
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The vest makes a huge difference, I don't care who you are!
I did it just like Cindy, except I front loaded some of the air squats:
5 pull ups, 10 push ups, 20 air squats for the first 10 rounds, then I did no air squats the last 5 rounds.
It ended up saving my legs for the last mile run.
| HotHB |
| (Post Master Supreme) |
| 06/03/14 03:05 PM |
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Re: CrossFit
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Oh man thats really smart...will have to try next time...when I went out for that second mile I wasn't really sure if I was moving or not. lol.
| Agent Orange |
| (Post Master Sr) |
| 06/03/14 08:37 PM |
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Re: CrossFit
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You guys keeping it Paleo? Zone? Whatever you want?
| HotHB |
| (Post Master Supreme) |
| 06/04/14 09:18 AM |
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Re: CrossFit
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Paleo-ish...
Very little simple carbs, pretty much have eliminated bread and pasta though I will eat a piece of bread maybe once a week (burger for example). Lots of fats and no sugars (as little as possible), no dairy with the exception of plain organic yogurt.
Lots of meat, lots of green veggies, sweet potatoes, yogurt, nuts seeds, very little booze (3-4 drinks per week) and no processed food
Probably consume 2500 calories a day...estimate as I don't count. When I'm hungry I eat.
I did the whole paleo thing for a while, about 2 months. It did not work for me...energy levels went way down and performance suffered. Removing things like protein shakes was the real killer...my body just needed those extra calories it provides. But I was not doing it to lose weight, just to experiment really. I'm sure for losing weight it works great. I'm lean as it is and with the workload I put in; 5 days xfit + 3-4 mountain bike rides a week i was not able to sustain the weight and felt like I was literally eating non-stop.
I suggest everyone try it just to see...do the whole 30 challenge even. Its pretty easy to follow and if nothing else a nice detox.
Edit: 5'10" 180 lbs.
| Roxanne |
| (Post Master Supreme) |
| 06/04/14 02:14 PM |
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Re: CrossFit
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Pretty much my diet here too. Here's what I'll eat in a typical day (250lb, 6'7" guy though):
Breakfast: zone friendly fritata (1 egg, bacon, yellow squash, onion), cup of black coffee with coconut milk
Snack: protein shake with coconut milk and flax seed oil
Lunch: two pieces of grilled chicken, mixed veggies, brown rice
Snack: handful of almonds and an apple
Dinner: 1.5 cups of pasta, 6 meatballs, 2 cups of broccoli
Snack: Teaspoon of almond butter or a hardboiled egg
I cheat 4-5 times a week with cookies, ice cream or candy. I also will enjoy pizza once in a while. I pretty much avoid all white carbs otherwise. I also drink red wine 2-3 days a week and have some beers/bourbon once or twice a week.
| Agent Orange |
| (Post Master Sr) |
| 06/04/14 05:12 PM |
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Re: CrossFit
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Doesn't seem like enough Gigantor!
| Roxanne |
| (Post Master Supreme) |
| 06/04/14 07:56 PM |
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Re: CrossFit
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Cutting right now. This fall i'll start eating big again.
| Agent Orange |
| (Post Master Sr) |
| 06/28/14 12:33 AM |
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Re: CrossFit
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Set a new back squat PR, 1 x 325 @ 165 lb body weight.
| ElementBabe |
| (Post Master Supreme) |
| 07/23/14 09:22 PM |
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Re: CrossFit
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jfc...the top guys so far are putting up 350 in the overhead squat]
375 now
dat beard
| 137 |
| (Post Master Supreme) |
| 07/24/14 12:38 PM |
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Re: CrossFit
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Originally Posted By: Agent Orange
Doesn't seem like enough Gigantor!
he's a huge guy, sounds like he's protein deficient like a mofo. lots of carbs though with cookies, wine, and whatever else he's snacking on.
| HotHB |
| (Post Master Supreme) |
| 01/16/15 01:29 PM |
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Re: CrossFit
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Who is signing up for the Open?
| Rumbelstiltskin |
| (Post Master Sr) |
| 01/17/15 09:04 PM |
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Re: CrossFit
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Fuck the Open. I just signed for USAW
| Roxanne |
| (Post Master Supreme) |
| 01/21/15 02:25 PM |
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Re: CrossFit
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Originally Posted By: HotHB
Who is signing up for the Open?
I'm in.
| DieZel |
| (Post Master Supreme) |
| 01/21/15 04:54 PM |
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Re: CrossFit
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Originally Posted By: Gigantor
Pretty much my diet here too. Here's what I'll eat in a typical day (250lb, 6'7" guy though):
Breakfast: zone friendly fritata (1 egg, bacon, yellow squash, onion), cup of black coffee with coconut milk
Snack: protein shake with coconut milk and flax seed oil
Lunch: two pieces of grilled chicken, mixed veggies, brown rice
Snack: handful of almonds and an apple
Dinner: 1.5 cups of pasta, 6 meatballs, 2 cups of broccoli
Snack: Teaspoon of almond butter or a hardboiled egg
I cheat 4-5 times a week with cookies, ice cream or candy. I also will enjoy pizza once in a while. I pretty much avoid all white carbs otherwise. I also drink red wine 2-3 days a week and have some beers/bourbon once or twice a week.
Breakfast: zone friendly fritata (1 egg, bacon, yellow squash, onion), cup of black coffee with coconut milk
Snack: protein shake with coconut milk and flax seed oil
Lunch: two pieces of grilled chicken, mixed veggies, brown rice
Snack: handful of almonds and an apple
Dinner: 1.5 cups of pasta, 6 meatballs, 2 cups of broccoli
Snack: Teaspoon of almond butter or a hardboiled egg
I cheat 4-5 times a week with cookies, ice cream or candy. I also will enjoy pizza once in a while. I pretty much avoid all white carbs otherwise. I also drink red wine 2-3 days a week and have some beers/bourbon once or twice a week.
dem white carbs are the devil bro...