A valeo rope I ordered just arrived in the mail yesterday. I think it was $9. Not sure how impressed i am with it yet, but i haven't crimped it to size yet so Ill let you know what i think.

2/18/2011 10:19:21 AM

"Kelly"

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball (Subbed 40# total thrusters)

31:50

Felt good on the box jumps, okay on the thrusters (weren't deep enough on last two rounds), but just sucked after round 1 on the running. Lower back on fire.

2/18/2011 3:22:52 PM

RX Jump Ropes



hands down


that is all

2/18/2011 11:29:15 PM

I am debating between doing a Crossfit workout or a "beach muscle" workout today.

I am thinking the beach muscles are going to win out. what say you WWcrossfit peeps?

2/19/2011 10:03:10 AM

boo beach muscles...do a CrossFit WOD and then finish yourself off with some DB Curls or something


Wittman

7 rounds
15 KB Swings, 52lb
15 Power Cleans, 95lb
15 Box Jumps, 24"

16:49

2/19/2011 1:18:28 PM

well I did 4 WODs this week that were all pretty cardio intensive. did the beach muscles today superset style

5x6 overhead squats (185#)/5x10 pull ups
4x10 bench press (225#)/4x10 bicep curls
5x6 deadlift (275#)/5x max set of pushups
3x max set of dips

feelin good. wish I couldve gone heavier deadlift, but the people at the Y give you dirty looks if the weight makes the slightest noise returning to the floor

2/19/2011 2:15:12 PM

Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees

TIme: 15:57

Had to do turnarounds twice on each set of lunges as space was an issue at the Y. May have done 55# instead of 45# as the small barbell I was loading weights on was suspiciously heavy.

After months of cajoling, my wife actually gave CF a shot today. She exceeded my expectations and finished the modified/scaled WOD! Best part is she admitted she liked it afterwards.

2/20/2011 3:56:56 PM

Crossfit is great for women. If they can adjust to the intensity, they see great results.

2/20/2011 7:07:28 PM

I don't know what you're talking about. The buddy lee rope I got was like 12 bucks.

PS-

This is what passes as fitness, guys. Wow people are getting scammed in personal training nowadays...

http://www.youtube.com/watch?v=YJhf_VGVI0M

2/20/2011 10:54:52 PM

That's awesome. I wanna know how much $ these people are forking over for this garbage.

2/21/2011 9:33:15 AM

9-15-21
Pullups
ring dips
Power Cleans, 135lb

7min 19sec


shoulders, chest, and arms....FRIED

2/21/2011 1:16:48 PM

^^ at least they are doing something and not just staying home watching soap operas and eating bon bons. The exercise may not be very effective but it does do something.

2/21/2011 1:18:55 PM

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

15 rounds + 5 pull-ups. It's amazing how close to 50% output of the elite benchmarks posted under the WODs I am each time. Hopefully I can get closer to 75% as the year progresses.


^That was my initial thought as well, so don't take me for a pessimist.

My comment was more geared to the inevitably exorbitant cost associated with taking this class. Yes, kudos to them for getting off the couch, but paying/accepting money for this instruction is a travesty in my opinion.

2/21/2011 2:01:50 PM

When they fail to get results and quit out of frustration, then what?

It's okay...at least they tried.


People need to take more responsibility for themselves and do some research before signing up for whatever fad class they see at the gym.

2/21/2011 3:05:52 PM

^that was a little more eloquent.

Pack, are you competing in the opens/sectionals? Your times look pretty good.

I saw a few posts back that you WOD'd at CF-Clayton. Thoughts?

2/21/2011 4:45:26 PM

I usually workout at CF Durham or Lifestyle Family Fitness where I'm a trainer


I've only been to CF Clayon once, since my friends own it...great place.

And yes, I plan on competing in the opens.

2/21/2011 7:50:18 PM

weighed in at 212.2 yesterday. I was ~235 at my heaviest about a year ago and 220 one month ago.

thank you Crossfit

2/22/2011 8:15:29 AM

I'll try to find out how much that class costs. Sadly, it's the gym I use to CrossFit when I am not at a box; I can only afford 2x/week right now and do the rest on my own. Luckily the gym USED to be our old space before we moved into our own box, so it still has many of the equipment used for CF movements, and a lifting platform, so I am grateful.

Trust me as far as personal training, been there done that where I spent one on one training for 10 session @ $250 before CF existed. What did I get from it? Nothing substantial. Moved from station to station, but very slow because before each "station" she needed to show me how to perform them.

Basic crunches on a ball and floor. Presses with dumb bells, etc. Standard stuff for beginners I guess. But shit that I can do on my own. Very regretful about that decision.

2/22/2011 12:00:37 PM

Did you ask her to do something different with you and have that not work? Or did you keep on doing the things she was showing you, that are probably what most people DO want, and only raise the complaint afterward?

2/22/2011 1:04:29 PM

Deadlift 3-3-3-3-3 reps

155-175-195-225-250(f)-235

Haven't dl'd in about a year, but obviously a weak spot for me.

2/22/2011 1:59:05 PM

Did my own Birthday WOD that I made for CF Durham...awful


AMRAP 9 min
9 Deadlifts
7 Squat Cleans
5 Jerks
(w/135lb)

4 rounds + 9 deadlifts

rest 3 min

AMRAP 3 min
Burpees (jump to 6" above reach)

41 burpees


legs are toast!

2/22/2011 2:54:20 PM

did a front squat strength WOD today, followed by muscle up work...

8-7-6-5-4-3-2-1

set a new 1 rep front squat PR with 305

2/22/2011 7:23:06 PM

Quote :

"Did you ask her to do something different with you and have that not work? Or did you keep on doing the things she was showing you, that are probably what most people DO want, and only raise the complaint afterward?"

Yes there were a number of newbie mistakes, looking back.

1). We sat down and went over what my goals were.
2) Once 1) was understood, I trusted in her knowledge of her field
3) Once I wasn't happy with the way training was going, I should have told her what I wanted differently, etc.
4) Wasn't sure how effectively to communicate with her because I didn't want to offend or insult her intelligence in the the way she was training me.
5) I should have just been upfront considering it's a service I am paying(alot) for.

2/23/2011 3:29:12 PM

Tabata today (8 sets of each 20 secs on 10 secs off 1 min rest between exercises)

squats
push ups
sit ups
KB swings
row for calorie

46 total (addition of the lowest number of reps completed in any round per exercise)

2/23/2011 10:01:04 PM

Was driving down Maynard in cary today and saw a banner for Crossfit Cary opening. The irony (or maybe not) was that they were opening right across the street from Forged Fitness Cary, which I am pretty sure used to be a CF affiliate.

2/24/2011 9:47:24 AM

I think Crossfit Cary has been in the athletic lab for a while, but I might be wrong. At least I remember hearing about it a few months ago.

On that note, I got a month pass to there in a silent auction earlier this week. I know jack about Crossfit other than a few of the workouts I've looked up and done myself, so I'm a little scurred but also excited to try it out.

2/24/2011 9:59:08 AM

For time:
Row 1K
40 pound Dumbbell snatch, 50 reps
Row 750m
40 pound Dumbbell snatch, 35 reps
Row 500m
40 pound Dumbbell snatch, 20 reps

These are one-arm squat snatches, alternating arms.

AS Rx'd: 25:35

(62% output compared to CF-main elite time -- better)

[Edited on February 24, 2011 at 1:58 PM. Reason : .]

2/24/2011 1:56:06 PM

Quote :

"Was driving down Maynard in cary today and saw a banner for Crossfit Cary opening. The irony (or maybe not) was that they were opening right across the street from Forged Fitness Cary, which I am pretty sure used to be a CF affiliate. "

right. FF is no longer affiliated. the owner became disillusioned with officially affiliating because of some differences he had with their corporate stuff. i dont know the details. all of the FF trainers are at least Level 1 CF.

2/24/2011 3:35:13 PM

They got upset because other CrossFit gyms opened "near" them and apparently in their original agreement they were promised that this wouldn't be the case. Obviously CF became more popular and HQ wanted to allow more gyms without limiting the area....FF got pissed and deactivated. I haven't heard good things about the trainers there anyway....I have no experience of my own to judge off of though.



CFNE Game Day 3 WOD

50 Power Cleans, 135lb
50 Wall Ball, 20lb
50 KB Swings, 52lb

10:57 rx

2/26/2011 1:37:31 PM

I like the trainers a lot. I recommend it to anyone.

2/26/2011 5:51:55 PM

They were very condescending to the handful of people that I know who checked it out.

Again, I have no experience with them myself. Is that where you work out?

2/26/2011 8:26:07 PM

yes, in Cary. cant speak for Raleigh.

I never seen any condescending attitudes from trainers, but I would say that it is a pretty close knit group as a whole and I can see how that can be misconstrued.

the regulars that work out with me are a nice mix of people - from the super crossfitters, to the housewives, to the new people to the people who just enjoy the challenge.

2/26/2011 8:53:01 PM

I was a member at the raleigh FF back in 2007--mainly for the BJJ. I can definitely see how Culbreth and others could be seen as condescending. I come from a military family, so it kind of reminded me of home more than anything. Just a no-nonsense, do work kind of approach. Pretty classic CF attitude if you ask me. I actually prefer to be trained by someone like that rather than some hand-holder.

Hang Power Snatch
3-3-3-3-3

70-80-90-100-115(last set done as a regular snatch)

2/28/2011 5:35:06 PM

From yesterday 3/1

"McCluskey"

Three rounds of:
9 Muscle-ups
15 Burpee pull-ups
21 Pull-ups
Run 800 meters

31:54

83% output, but then, these guys did it with a 20 pound vest on.

3/2/2011 9:10:57 AM

CFNE Game Day 4 WOD

4 Rounds
20 Hang Squat Snatches, 95lb
20 Pull-Ups
20 Burpees

26:43


holy shit, that hurt

3/2/2011 12:47:23 PM

proud to say that I weighed in this morning at 208 lbs.

down from my starting weight of 230 lbs in September.

3/2/2011 1:03:12 PM

Three rounds for time of:
Run 400 meters
75 pound Squat snatch, 15 reps (Did 80 pounds actually)
9 Handstand push-ups

25:10

One step forward, two steps back = 34% output

Currently 5'11", 151

^nice work, by the way

[Edited on March 2, 2011 at 3:29 PM. Reason : g]

3/2/2011 3:26:07 PM

thank you sir...I have changed my diet (nothing extreme, just more "aware") but I credit the workouts with most of the results.

3/3/2011 9:51:00 AM

THe other thing to consider is that you have probably also added considerable muscle mass which makes the 22 lb loss that much more impressive.

3/3/2011 10:06:39 AM

Do you guys do the standard crossfit warm up? I try to warm up doing stuff I tend to need more improvement in i.e. snatches, double unders, pistol squats, pull ups, etc.

3/3/2011 10:55:48 AM

I do dynamic stretching, "skills" work (like you described) and a light warm up everyday

3/3/2011 11:10:00 AM

I do that burgeneor(sp) warmup among other things

3/3/2011 11:24:00 AM

I usually do some double unders, ohs, pullups and dips. Add some stretching. But since im going during my lunch hour, my warmup is probably not as dynamic as it should be.

3/3/2011 1:25:21 PM

Quote :

"CFNE Game Day 4 WOD 4 Rounds 20 Hang Squat Snatches, 95lb 20 Pull-Ups 20 Burpees"

Gonna give this a try tonight.

Don't know about 20 reps, seems pretty high. Maybe 20 for 3 rounds or 15 for 4 rounds.

Female weight, probably 55 for these high reps.

PS- wall climbs and bear crawls are harder than they look!!! Bear crawls are very quad dominant, thought it would be the shoulders.

3/4/2011 10:13:38 AM

Female weight would be 65lb

3/4/2011 6:33:05 PM

Rxed is 65? Scaled, is whatever right?! uhhhh not for me

I really suck at snatches (balance and speed), so safely for me would be 55 as far as where Im at right now.

3/4/2011 10:39:06 PM

Scaled is whatever


Heather Bergeron did this WOD in like 17min
My friend Matt (who owns CF Clayton) and his workout partner did this in 16:34 and 14:30 respectively

3/5/2011 7:40:01 AM

Today I did a modification of Friday's WOD, which was:

Five rounds for time of:
135 pound Back squat, 20 reps
Handstand walk 20 yards

Instead I did:

Five rounds for time of:
135 pound Back squat, 20 reps
135 pound bench press, 20 reps

Time: 45:50

This was a beast. It was so bad that it took me three attempts to complete the last press rep. Gonna watch for rhabdo tonight--haha.

3/5/2011 3:21:08 PM

I intended to do the 7's, but I didn't give myself enough time to finish before I had to teach a mobility class...

5 Rounds (should have been full 7) for time:
7 Handstand Push-ups
7 Squat Thrusters, 135lb
7 Knees to Elbows
7 Deadlifts, 245lb
7 Burpees
7 KB Swings, 2 pood (70lb)
7 Pull-Ups
25:11

I didn't really rush through this. There were only 3 of us doing it so I wasn't super motivated. Still mad I didn't start sooner, but I can let that go.

3/5/2011 6:01:44 PM

Press
3-3-3-3-3

95
105
115 (x1)
105
105

3/6/2011 5:56:04 PM