figured it needed its own thread

crossfit.com

clean and jerk today...should help cuz my arms and chest still feel like doo doo

9/12/2008 2:15:09 PM

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9/12/2008 2:45:25 PM

1st was irrelevant 2nd and 3rd were dead

9/12/2008 2:50:19 PM

Too bad there's not a lounge mod to PM for bumps.

9/12/2008 2:59:00 PM

not a worthy one.

this works for now, much quicker anyways.

9/12/2008 3:50:39 PM

I was doing the WODs for a while but after I took an actual group session in Charlotte doing this on my own didn't even compare.

Now I plan on joining the Crossfit gym near me, but am getting nice and fat in the meantime

9/12/2008 4:37:28 PM

Charlotte's crossfit's coach also teaches the basic lifts. I would highly recommend it for those doing this in outside gyms.

The big problem w/only doing this at a cf gym is cost. I think it would make more financial sense to get their 10 visit punch card, and visit a few times a month for motivation/coaching/formwork.

[Edited on September 12, 2008 at 5:37 PM. Reason : ]

9/12/2008 5:34:58 PM

i've been Xfit-ing for about about 8 mos now. My strength has jumped up by leaps and bounds, I feel the strongest i have been. I got my Fran down to 6:30

9/12/2008 8:42:49 PM

I'll go ahead and jump in on this

I'm doing a modified version (if you visit the crossfit website look up gant grime's hybrid program) to focus more on strength currently.

9/13/2008 11:54:24 AM

did hang clean and jerk today instead of yesterday cause I was so fucking sore


definintely fun workouts though

Echoing Mycarsucks post, Ive been doing CF for 6 weeks and Ive increased strength wise and cut wise a bunch since I started.

Im still sore from that lynne workout a few days ago.

9/13/2008 7:41:33 PM

Which of his hybrids are you doing?

[Edited on September 13, 2008 at 8:08 PM. Reason : I'm considering doing some form of hybrid again]

9/13/2008 8:06:41 PM

http://www.board.crossfit.com/showthread.php?t=32641

I started doing the 3 on 1 off template, just like regular CrossFit, but I found that I was burning out

I've since switched to the 3 on 1 off, 2 on 1 off split

my program is slightly different though, because I have a day dedicated totally to ring work (weighted pull-ups, weighted dips, muscle-up work, front lever practice, push-ups, and inverted rows)...I'll usually throw in some pistols to just to hit my legs

9/13/2008 9:42:22 PM

My set of rings will be here on monday and I cant wait to use them...

Looking forward to trying to do muscle ups. They look tough as shit

9/13/2008 10:52:51 PM

they are haha, didnt realize how tough they were

but i can tell its working my chest, arms, back and core all at the same time doing them

this is a perfect workout plan for people that want to be athletic instaed of just meatheads

9/14/2008 4:08:24 PM

anytime I don't feel like working out, I watch this for inspiration:

http://www.youtube.com/watch?v=iavq_y20thc

9/14/2008 5:09:06 PM

holy shit

9/14/2008 5:41:30 PM

jesus christ

9/14/2008 6:21:11 PM

did todays workout with 75# powercleans (115 is too much for me doing it outside in my backyard, waaaaay to fucking humid and I overheat real quickly)

4 + (3/6/7)
3 +(2)
3
3
3

My shoulder felt a little funny after this workout so hopefully its nothing too serious

9/14/2008 6:54:16 PM

ugh I just had to look at tomorrows workout


Gawddamn fran

yay for an asskicking

9/14/2008 11:44:26 PM

<3 Fran

best time is 6:28...aiming for sub-6 next time I try it

9/15/2008 3:27:33 PM

^as Rx'd?

thats damn good

once again I think i will scale down the thrusters to 75# or something just so I can finish this in a respectable time. Damn pullups absolutely kill my time.

9/15/2008 4:03:38 PM

yup as Rx'd

Full ATG Squat thrusters (95lbs)
chin above bar for pull-ups

Not sure if you've tried the version where you have to go chest to the bar for pull-ups...def. a good challenge (makes it a little harder) once you start getting faster. The first time I ever did Fran it was as Rx'd and took me about 11min 32sec. That was about 4 months ago.

[Edited on September 16, 2008 at 8:15 AM. Reason : ]

9/16/2008 8:15:13 AM

Nice

I did fran right when I first started doing crossfit, so needless to say it took forever to finish

I definately think I can get it under 10 minutes with the 95# thrusters. Just gotta keep on working on my pull ups..


Ha Im not even thinking about doing chest to bar pullups, regular ones are hard enough as it is. When I can do 20 pullups in a row is when I may try to do CTB ones. (at 10-12 right now)

I still havent got that kipping technique down yet. How long did it take you to get it?

9/16/2008 9:42:06 AM

^^ shit the first time we did just the thrusters we were laying on the floor afterward dieing

9/16/2008 10:29:28 AM

Can anyone give a brief synopsis on what this is and how to start?

9/16/2008 11:58:08 AM

http://www.crossfit.com/cf-info/excercise.html

just watch videos of the workouts

they post workouts of the day that you can do and they will probably completely kick your ass

9/16/2008 11:59:31 AM

HOLY SHIT!!!

Finished my workout about 30 mins. ago and I still feel like I'm going to black out/possibly die

Mobility work + 10 OH Squats, Pull-Ups, Dips
Bar Complex (RDL -> PC -> Front SQ -> Push Press -> Back SQ) x 3
Power cleans...worked up to 175 (keeping form tight)

Fran
21-15-9
95lb Thrusters
Pull-Ups

first time I had someone else time me...the last time I did Fran was actually 6:35 (not 6:28) on 8/26

Today: 5:44

I'm gonna go lay down....

9/16/2008 1:15:02 PM

^do you do the first part as a warmup and then onto the WOD?


Didnt get to do Fran yesterday cause my shoulder is more fucked up than i thought, so Im giving it a break. Pull-ups and shoulder presses dont hurt it but i decided against it.


Will do Michael later on today, with the same equipment I used on thursday. Lets see if I can get it down. (23 min first time around, after playing squash for 1.5hrs)

9/16/2008 2:42:11 PM

^yup

I was supposed to do Clean and Jerks today too, but I wanted my shoulders fresh for FRAN

9/16/2008 8:31:33 PM

nice, may have to try that minus the cleans since my shoulder doesnt like them right now Right now I just do a pretty light warm-up with a few dips and pullups thrown in there.


I did clean and jerks the other day and I had a lot of fun with them. Its amazing what form can do for the jerk part. I'd be struggling 1 rep and the very next rep I blow it out.

Wound up with 19:17 on michael. I definately could get lower but I have to run all the way across the gym (huge ass gym) to get to the situp/back extension machines. Its an improvement over my first time so I'll take it.

9/16/2008 10:09:03 PM

Warm-Up - mobility drills

OH Squats
85x8, 95x6/5

Front Squats
135x5, 150x5, 155x5

Push Press
135x5, 140x5, 145x5

Grace - 30 135lb C&J for time
As Rx'd - 9min. 03sec.

9/18/2008 1:31:30 PM

^how long have you been doing crossfit for again?

9/18/2008 7:56:55 PM

gg on the weight for push press

how all are you and how much do you weigh?

[Edited on September 18, 2008 at 8:27 PM. Reason : +]

9/18/2008 8:27:33 PM

5'10", 180

I've been doing CrossFit for about 5 months...I started after my knee was decently rehabbed from ACL Reconstruction (Nov. 07)

9/18/2008 9:07:42 PM

Im up to 125 on push press now, hopefully I can get up to 135 since that seems to be the Rx'd weight for a lot of the olympic lifting.


You are a lot more stout than I am. Im 6'1, 170-175 depending on the day.

9/18/2008 9:36:06 PM

Can you do hspu's? They are excellent way to create the neurological pathways needed for over head pressing. Granted, don't stop pressing....


Have you had your form coached?

9/18/2008 10:23:17 PM

HSPUs are awesome...still need some assistance from the wall though

[Edited on September 18, 2008 at 10:32 PM. Reason : ]

9/18/2008 10:31:57 PM

Still applicable and good

9/18/2008 10:36:50 PM

yea I can do HSPU's with wall assistance like ^^

Havent really done them outside a WOD though. Maybe I should incorporate some more into my workouts.

9/18/2008 11:24:30 PM

Bench
135x8
185x5
205x5
215x5/5/5
was up to 240 for 3x8....lost a little bit of strength when I went full tilt w/CF...slowly starting to creep back up though

DB Row
75x10/10

Helen
400m run
21 KB Swings, 1.5 pood (53.8lbs)
12 Pull-Ups
Time: 12min. 17sec.
*limiting factor here was my knee...still getting back into running

9/21/2008 6:54:55 PM

im a big fan of helen

good stuff

Probably going to do the Filthy Fifty tomorrow. Last time I did it in 57 min doing 35 Knees to elbows, pullups and burpees. Gonna try for all 50 this time.

9/21/2008 7:19:49 PM

You might want to scale that a bit, so that you come in somewhere around 30 minutes. I think you are losing half the benefit with that time, just my opinion though. Go for time, then go for rep/weight. That is advice I have always been given.

Burpees killed me yesterday, I think was at about 22-3 minutes when I got to burpees, and I finished in at 34 minutes.....

9/21/2008 7:47:05 PM

yea I realized that after it took me so long

But that was my second time doing the WOD so I was a little wet behind the ears. I should do a lot better now after 6 weeks. Definately know what to expect now.

Still might scale it to 35 reps, depends on how I feel tomorrow

9/21/2008 7:52:26 PM

Today was just a boring strength day

CFWU (2x15)
pull-ups, dips, back ext, crunches, OH Squats, Samson Stretch

Foam Rolled

Deadlift
135x8
225x5
275x3
295x3
315x3

Walking Lunges
100x28 steps
100x28 steps

Reverse Hyper Extensions
2x15

working back up slowly with Deads (linear progression)...the plan is to add 10lbs a week and see how far I can go up. Still no grains/sugars (minus alcohol at the State/ECU game Saturday)

9/22/2008 3:22:16 PM

I too lift weights

9/22/2008 6:14:02 PM

Quote :

"Helen 400m run 21 KB Swings, 1.5 pood (53.8lbs) 12 Pull-Ups Time: 12min. 17sec. *limiting factor here was my knee...still getting back into running "

was using you as a benchmark and wound up with 13:17 using a 50 lb dumbell for the KB swings.

Not too bad but pull-ups slowed me down a good bit. If I can improve on that then I should have a pretty solid time.

9/22/2008 7:49:53 PM

Isabel as proscribed, 10:05.

My adductors are killing me

9/22/2008 8:20:53 PM

Strength Day w/ a little (ended up being A LOT of) metcon

mobility warm-up
bar complex warm-up

Power Cleans
135x5
155x5
165x3, 175x3, 180x3/3

Clean & Jerk
140x3
155x2
155x2
160x1

WOD

For time 30, 25, 20, 15, 10, and 5 rep rounds of:
virtual shoveling http://media.crossfit.com/cf-video/virtual-shoveling.mov
Push-ups

With an Olympic bar holding only one plate (men use 45 pound plate, women use 25 pound plate), touch the plate on one side of the barrier then the other for one "rep." Barrier is 24."

Time: 26.11
(sucked hardcore...first round was slow until I figured out the movement). I threw up all the water I drank afterwards...I'm still a little dizzy.

[Edited on September 23, 2008 at 2:37 PM. Reason : ]

9/23/2008 2:36:49 PM

Gonna try this one later today


SO its safe to say that this WOD can be easily underestimated? Doesnt look to bad but I those are the ones that hurt the most.

May scale it down to 35 or 25 lbs

9/23/2008 3:24:06 PM

so who all can do muscle ups?

Just tried the WOD and I couldnt do one damnit. My form is the limiting factor cause I cant make the transition between pullup and dip.

I did 40 jumping muscle ups instead.


I gotta practice this shit.

9/26/2008 8:31:14 PM