Tonight we are going to do a WOD from UNevada CF:

30 Minute AMRAP

6 Thrusters (95#/65#)

8 Hang Power Cleans (95#/65#)

10 Sumo Deadlift High Pulls (95#/65#)

400m Run

That run is going to make this WOD a bitch

11/2/2010 4:11:50 PM

I've started working in burpees w/ lateral hop into my workout. i really suck at them. I'm gased out by number 20. Abs, shoulders, and arms are done for though.

11/2/2010 4:12:18 PM

We did snatches today

worked up to a new PR of 157.5lb...missed 160lb twice...shoulders are tired

then: 12m AMRAP
3 muscle-ups
6 squat snatches, 95lb
9 knees to elbows

4 rounds + 6 sq sn

grip killed me on this, as did trying to rush through the muscle-ups (poor technique lead to a bunch of missed attempts). I can knock out MU like a champ...unless they're in a WOD like this...need to work on it

11/2/2010 4:31:57 PM

When trying to do MUs ive found my left wrist is extremely weak, ever since i busted my ass and tried to catch my fall with it. The false grip really screws with my wrist. I need to get some straps or wrist wraps to help bolster them.

There is absolutely no reason why i shouldnt be able to do a MU, with the weight im throwing around on other exercises


Do any of yall use straps or wrist wraps? Do they help with lifting in general (say Dead Lifts?)

1st world problems

[Edited on November 2, 2010 at 4:38 PM. Reason : saldfk]

11/2/2010 4:38:10 PM

Maybe MUs have more to do with flexibility than strength?

11/2/2010 4:53:55 PM

Saw that pic earlier in the week on their website, but didn't know it was you. I might be joining you out there at the end of the month as a birthday present to myself.

11/2/2010 7:07:51 PM

I would advise against straps. Build up your grip strength and everything will get easier. Wrist wraps can be useful, but use sparingly. I try to avoid using them until I get to the heavier stuff or if there is going to be a ton of repetitions.

False grip bothered me too a little bit. I don't use it anymore unless I'm doing strict muscle-ups, which as of late, isn't happening. As it is, I've traded it in for a regular grip and better kip.

11/2/2010 7:32:53 PM

Quote :

"typically I wear oly shoes for the main lifts and in WODs where no running is involved but there might be squats or snatches or whatever. Otherwise, I'll wear my Nike Free Trainers or a flat racing shoe."

I'm definitely a VFF guy for WODs which involve little / no running. Some of them though, I feel like I could benefit from something a bit more substantial.

INOV-8s seem really popular and pretty minimalist, so I'm looking for input on overal fit, finish, durability etc.


Trident Crossfit WOD for today:

Quote :

"7 cleans 10 lateral burpees 9 min AMRAP 2 min rest 14 box jumps 20 step back lunges 7 min AMRAP 2 min rest 21 abmat 30 double unders 5 min AMRA"

Gonna be a bitch.

11/3/2010 8:57:29 AM

Quote :

"I would advise against straps. Build up your grip strength and everything will get easier. Wrist wraps can be useful, but use sparingly. I try to avoid using them until I get to the heavier stuff or if there is going to be a ton of repetitions. False grip bothered me too a little bit. I don't use it anymore unless I'm doing strict muscle-ups, which as of late, isn't happening. As it is, I've traded it in for a regular grip and better kip. "

I dont really have a problem gripping heavy weights for normal lifts, maybe heavy jerk. Actually that is probably the only time i would use wrist wraps.

I think my technique still sucks with muscle ups, along with the false grip problems. When i kip up it seems like my hands slip out from underneath me. So when i transition to the dip part my arms are spread out too far from my body, to be able to get a good push to finish. practice practice blah

11/3/2010 12:59:49 PM

Quote :

"Saw that pic earlier in the week on their website, but didn't know it was you. I might be joining you out there at the end of the month as a birthday present to myself."

bring it on. we have a real solid group of people that workout together. makes for a good time.

if you are feeling especially nice, you can drop my name to them as a referral

11/3/2010 3:42:36 PM

^ I trained there a year and a half ago, so Jason would probably just laugh at me if I tried to drop a referral. I have nothing but good things to say about everyone there though. It's somewhat humbling to walk into a gym like that when you're way out of shape, but everybody there was very welcoming and unbelievably nice.

I had to drop out due to an injury that ended up bugging me for about a year, but I've been doing fine since about July of this year. I'm gonna get so much shit for the weight I've gained in the last year and a half though.

11/3/2010 5:16:41 PM

fair enough.

come on out and get back on it.

11/6/2010 1:50:21 AM

Lumberjack 20 in 24:47

I hate running

11/6/2010 4:03:45 PM

I missed that one last year due to a disc injury.

Does NC area do friendly local affiliates competition?

This picture was taken from last year's STL affilate competition. This girl got lucky, what happened here was, she tried to rack the bar by doing a back of the neck pushpress and she underestimated how difficult that would be and failed...

We are trained to just dump it from behind you during a WOD if you cannot get it up and forward...

11/6/2010 11:35:24 PM

carolina fitness challenge at my current affiliate on Dec. 11th

all of the participant spots are booked up, but I think you can still sign up to spectate....I will be judging.

http://carolinafitnesschallenge.com/

11/7/2010 6:02:57 PM

^^ hypnotizing

11/8/2010 8:02:27 PM

today:

4 rounds

400 meter run
12 BW deadlifts
12 pushups

9:50

11/8/2010 9:47:03 PM

If you guys are doing a WOD on your own, and can't quite come up with creative WODs yourself, here is a site( if you don't already know) that I use to browse what other boxes are doing.

http://crossfitwodder.com/

11/10/2010 10:19:58 AM

Came up with my own last night
5 rounds
10 squat snatches (55)
10 elevated(box) parallete pushups

No time, just came back from an injury...snatches is difficult for me as it is, so I wanted to focus more on my form...

11/12/2010 11:11:56 AM

http://crossfitwilmington.com/stop-wearing-running-shoes/

lovin' my new Inov8 230's


Did Nasty Girls

3 rounds
50 squats
7 muscle ups
10 hang power cleans, 135lb

12:37

seriously sat around for 2+ mins on muscleups after missed attempts...1 min of that ALONE was the LAST REP of the LAST ROUND...need to get better at endurance for MUs

11/12/2010 5:36:13 PM

^ I went ahead and ordered the new 230s coming out in Jan (I figured I could wait just so I didn't have to wear some gaudy red or blue shit). In the mean time, I'm sticking with my FF

Today is gonna be a bitch:

Quote :

"“Chad-A Riffic” 3 rounds 31 – Overhead 20” Box Step Ups (85# 55# scale accordingly with plates, balls or lighter weights if necessary) 31 Rollouts 75# 1 Rope Climb 800m Run "

[Edited on November 16, 2010 at 9:06 AM. Reason : .]

11/16/2010 9:04:59 AM

did this wod on saturday - "Jus' Mean"

20 DB Thrusters

Run 400m

20 Burpees

Run 400m

20 DB Squat Cleans

Run 400m

20 Renegade Rows

Run 400m

20 DB Power Snatch

Run 400m

--still sore from that one.

11/16/2010 11:05:56 AM

On my own tonight. Wanna do a couplet of:

power snatches
burpee-wallballs

Any suggestions on what type of scheme, 21-15-9, etc?

Like I said, just came back from a partial cuff tear, wanna keep it relatively light.

11/17/2010 12:28:02 PM

Maybe a 7-7-7-7-7 set? Enough weight that you're challenging your endurance by the end but you're not threatening your form right off the bat?

11/17/2010 1:49:37 PM

you're doing snatch and burpee/wallball after a partial cuff tear....ouch


I wouldn't even risk the 21-15-9


maybe 15-12-9

11/17/2010 4:03:14 PM

It doesn't hurt and it's healed! I was out for two months no lifting at all, just running. Just came back 1.5 weeks ago and I feel good. I always feel tightness from shoulder-heavy WODs though, but I think that's from the partial thickening of my tendons from the healing processes? Keeping my shoulders flexible is key.

Yeah the wallball-burpees looks nasty...I'll give it a go. Never done this, and saw it posted on another affiliate's blog.

http://www.youtube.com/watch?v=45GnV4DjkjU

11/17/2010 4:29:56 PM

^ holy shit that looks intense.

11/17/2010 4:46:20 PM

If it's too straining, I'll stop. Believe me, I've learned my lesson...

11/17/2010 4:53:07 PM

WIN:



http://lifeasrx.com/asrx/mens/hoodies/mens-failellipticalls.html

11/18/2010 9:31:36 AM

love this one

11/18/2010 5:00:02 PM

today:

T thrusters 95#
H hip extensions
A air squats
N nine calorie row
K kettlebell swings 53#
F floor sweepers 95#
U upright row 95#
L lunges

first set 11 reps each
second set 25 reps each

14:50

now I am ready for fat thursday!

11/24/2010 6:25:48 PM

did crossfit total today and beat my PR by 50 lbs

Deadlift -295
Shoulder press - 135
Back Squat - 225

655


been doing sealfit and i gotta say it works pretty damn well

11/25/2010 4:55:27 PM

disclaimer: i have not read this thread

do any of you belong to a crossfit gym or do most of you do these workouts on your own? i am going to renew my y membership when i get home and i assume i could do most of the workouts there. i would love to start this. i had been doing the "300" workout for a bit earlier this year but am now just doing the cardio/weight lifting thing. is CF appropriate for someone trying to build mass?

11/25/2010 7:01:15 PM

I workout at a CF Affiliate and have plans of opening my own within the next year

I also work out at the gym I currently work at (FREE MEMBERSHIP)

CF AFFILIATE > regular gym (even w/free membership)

11/25/2010 8:18:00 PM

^agreed

I would love to do my workouts at a crossfit gym but i cant afford it. shit is like double what i pay at my current gym.

Check out crossfit football if you're trying to gain weight. they have more heavy weightlifting workouts etc etc

11/25/2010 8:40:39 PM

CrossFit Strength Bias....good for mass gain

http://www.board.crossfit.com/showthread.php?t=42787


so is Performance Menu's "Mass (A)Gain" Program

11/25/2010 10:25:42 PM

I guess elliptical machines and their ilk are wussy if you have a 9 to 5 job and beat your body up for giggles at your local gym.

For those of us whose joints and shins are shot from running around in full kit, or rucking with upwards of 60-70 pounds of crap, not withstanding weapons and ammo, we like being able to get our cardio in somehow.

11/26/2010 7:35:27 PM

what is "cardio"?

an elliptical is not necessary to get a cardiovascular response (neither is running for that matter)


and if your shins/joints are bothering you then you need to spend some time doing mobility work and some self-myofascial release

11/26/2010 9:09:29 PM

I'd say the elliptical's strong points are in cardio and calorie burning. You can fine tune the resistance and run programs to vary the intensity similar to HIIT so that you maximize the workout for your own capabilities. Like anything, it's only as good as the time and effort you put into it.

I don't see it as an effective tool for building muscle although some might disagree. Not everybody needs/wants to build muscle though. It's a very effective tool for cardio and calorie burning IMO and it really shouldn't be discredited.

11/26/2010 10:19:48 PM

IMO people focus too much on cardio for calorie burning when they should just be paying attention to their diets

11/26/2010 10:22:05 PM

I typically don't like to read T-NATION, but I thought this was a decent article on cardio (the running kind), minus the "bro" immature language..I understand who his target audience is, if you know what I mean...

http://www.t-nation.com/free_online_article/most_recent/the_best_damn_cardio_article_period?utm_source=weekly_dose&utm_medium=email&utm_campaign=tnation

11/26/2010 10:32:49 PM

^ I'll read that when I get a little more focused time.

^^ I think exercise is important. The net effect on weight loss might be the same if you eat 1800 calories per day sitting on your ass, but there are a lot of benefits to eating 2100 calories per day and burning a few hundred in the gym that go beyond just weight loss. Why do you think cardio for calorie burning is over-rated?

[Edited on November 26, 2010 at 11:09 PM. Reason : l]

11/26/2010 11:06:08 PM

"Cardio" as in cardiovascular endurance, and call me crazy, but when it comes to 'long distance' events, Crossfit ain't cuttin' it. Jack of all trades, master of none. As far as your solution to joint pain - again, all well and good with a 9 to 5 job.

11/27/2010 12:46:08 AM

Quote :

"but when it comes to 'long distance' events, Crossfit ain't cuttin' it. Jack of all trades, master of none."

You'd be surprised.

11/27/2010 12:55:08 AM

^^^^that was a really good read

thanks for posting that

[Edited on November 27, 2010 at 1:03 AM. Reason : slow]

11/27/2010 1:03:33 AM

^^^^ it's overrated in the sense that I've seen it enforce poor food choices simply because a client can "just burn it off with cardio". I myself have never used cardio to "diet down" back when I did traditional bulking/cutting and still don't find it necessary. That's my main point. It isn't necessary.

Every lean client I have does minimal cardio(maybe sprints, rarely longer), strength training 3-4 days a week and 2-4 MetCon's a week. Again, this could be purely anecdotal (it's how I train as well), but I've seen a lot of other athletes do the same.


Also, training shorter distances (sprints/sled push/HIIT/etc) will increase your capacity for longer duration events....however, the opposite is not true

11/27/2010 7:35:24 AM

how much do you guys pay for cf gym memberships? also, do you supplement the WOD's with anything? i'm a big spin class guy.

oh, and no more rucking for me in about 1 week

11/27/2010 8:55:07 AM

this is Joie!!!!!!!!!!!!

i read that article and at

Quote :

"Fat people (over 20% body fat)"

im like 23



[Edited on November 27, 2010 at 10:36 AM. Reason : joiejoiejoie]

11/27/2010 10:35:58 AM

Joie, I think those percentages are for men....lean for women would be below 18, so there's no way 20 is fat.

Also, I only pay 120/month for my cf gym (discounted...i think because I'm certified)

11/27/2010 10:53:49 AM

^^^^

Agreed, any vigorous exercise will help to reduce weight, but the best thing to do is have a balanced diet. Not necessarily some crazy zone or paleo thing (more power to you if that's your thing, but I like my booze), but just watching what you shove down your piehole.

What you say of sprints is true, and I do plenty of it. But the fact remains that if you want to better in a specific event, you have to train specifically for that event. That's one of several beefs I have about CrossFit. It's a decent GPP workout regime, and there's nothing wrong with that. There is, however, a problem with denigrating people who don't have the same fitness goals as you, which I see a lot in the 'CultFit' attitude. T-Shirts like the ones above, or the 'Your Workout is My Warmup' crap.

11/27/2010 11:12:21 AM