I like the burpee penalty

doing that workout at 115 would hurt..... a lot.

95 lbs is a good for me i think. At 115 i think my form would suffer after the first round. Unless i took my time going through the workout instead of powering through



[Edited on November 23, 2011 at 12:30 AM. Reason : speed vs weight]

11/23/2011 12:28:49 AM

Yeah I def scaled down the weights for us last night. A guy worked out w me last night and I told him 95/65.

11/23/2011 12:30:27 AM

6 rounds
10 power cleans, 135#
10 slam balls, 30#
10 toes-2-bar

11:51

11/23/2011 2:05:51 PM

Any tips for not sucking at toes to bar? I am completely awful at those.

11/23/2011 2:47:20 PM

Practice.

There really isn't any secret to it. If you can kip, you can toes to bar.

11/23/2011 5:28:16 PM

I can do a few but I can't string many together (at least not many with good form)

11/23/2011 5:44:53 PM

Did max pull ups today, hit 13 (up from 7) so I was pretty happy. I know that is nothing for you Mike but I suck at those

11/23/2011 8:03:29 PM

Kipping or deadhang?

I love pull ups

[Edited on November 23, 2011 at 8:53 PM. Reason : ]

11/23/2011 8:53:24 PM

Please, you know I'm not doing dead hang

11/23/2011 9:31:57 PM

In that case, I can do 100 in 4:30

Today's WOD sucked...arms were tired from um all week and skipping my off day yesterday. Today's binge eating should take care of that.

For time:
500m row
50 box jumps, 20"
50 pushups
50 sit-ups
50 jumping pull ups
50 ghd back extensions
50 ring dips
20 Turkish getups, alternating arms*

*TGU rxd was 52#....no way....dropped to 35#

Very slow 28:31

Oh well, time to start eating!

11/24/2011 10:48:49 AM

Painstorm

Bodyweight clean & jerk x years in age
100-age (26) x 10 double unders

partitioned any way

26 c&j, 185#
740 double unders

26:24

11/25/2011 11:01:15 AM

^^ I might need to try the 100 pull-ups on my next day off. Just to see if I could beat 5 minutes.

3 rounds for time:
Kettlebell Sit-up, 21 reps, 22/13#
Wall Ball "2-fer-1s", 15 reps, 20/15#
Grasshopper, 9 reps (left and right equal 1 rep)

8:33. One of the faster times in the box. I've got some kind of respiratory sickness right now, so I was sucking at air durring the wall balls. Or it was just the fact that it was wall balls.

11/28/2011 7:20:31 PM

Maybe you've already said, but what box do you go to?

11/28/2011 8:10:22 PM

Randy: 75 x 75lb Power Snatch for time

6:48

Could have probably done it faster if it wasn't for all the excessive eating this Thanksgiving

11/28/2011 8:24:36 PM

^^Crossfit SWAT
For time:
Row, 500 meters
Ring Push-up, 21 reps
Pull-up, 15 reps
Turkish Get-up, alternating arms, 9 reps, 53/35#
Run, 400 meters
Ring Push-up, 21 reps
Pull-up, 15 reps
Turkish Get-up, alternating arms, 9 reps, 53/35#

21:31. Modified the TGUs at 25lbs. Shoulders were dead by the end of this. Still fighting this respiratory illness, so that didnt help.

Also, I made a bet with one of the trainers that Navy would beat Army next weekend. Loser has to do 100 bar facing burpees. Middies better not let me down.

11/29/2011 7:39:49 PM

Please...somebody...confirm this video is a parody of bad CF coaches. Oh jesus
http://youtu.be/BDDyxXyf6UU

12/1/2011 11:42:58 PM

Nope. They are doing a strongman lift with an axle using a continental clean and press or jerk.

I'd say it's inappropriate for all those lifters except the ones who have an adequate foundation. But when has that ever stopped someone from forging elite fitness?

12/2/2011 6:20:37 AM

^^WTF? I have never heard of a axle clean and jerk. Whats the point of it? Looking at some of the other videos, it looks like it eliminates the power generated from your hips and legs in a normal clean. Kind of looks like a lift that the douchebag gorillas would do just to say they clean and jerked more weight than they can do with a normal C&J. Also, so the same meatheads can criticize others for looking like dumbasses when they do it wrong.

From yesterday:
3 rounds for time:
Run, 800 meters
Rest, 2 minutes

18:31

12/2/2011 9:42:56 AM

Have you ever watched strongman?

12/2/2011 1:39:45 PM

^^^^LOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOL

12/2/2011 2:11:10 PM

^^No, what's that?

12/2/2011 3:01:22 PM

Even if it is a legitimate Strongman movement, it does not belong in a CF gym in my opinion.

You are putting these clients at risk.

12/2/2011 8:39:38 PM

there's nothing more inherantly dangerous about that lift than any other olympic lift if done correctly. The lift looks complicated because you are lifting a bar so thick that grip strength becomes the limiting factor. It doesn't look like a clean and jerk because it's not supposed to be one.

If you think this lift looks dangerous, then why does every crossfit gym teach that stupid kipping movement for pullups? If you want to complain about dangerous exercises that have very little place in a gym, look no further.

12/2/2011 9:07:10 PM

^^ The whole foundation of CrossFit is built on the principal of constantly varied movements, time domains, etc.

I fail to see how strongman stuff should be exempt

ANY movement can be "putting a client at risk". It falls on the trainers/coaches to know who can handle what and to properly instruct the movement

[Edited on December 2, 2011 at 9:24 PM. Reason : ]

12/2/2011 9:23:18 PM

Quote :

"Please...somebody...confirm this video is a parody of bad CF coaches. Oh jesus http://youtu.be/BDDyxXyf6UU"

http://www.crossfitftf.com/ftfcommunity/2011/12/the-good-the-bad-and-well-the-ugly-.html

12/5/2011 1:47:38 PM

Going light this week due to the Carolina Fitness Challenge I'll be competing in this weekend


Back Squat 225x3x3
Clean and Jerk 205x1x3
Hang Snatch 115x1x3


21-15-9
KB Swing, 70#
Burpee Slam Ball, 30#

5:32

12/5/2011 3:08:25 PM

Did "The Chief" today, got 17 rounds in:

5 Rounds, 1 minute rest between rounds
Each round will be a 3 minute AMRAP and consist of the following:
3 x Power Cleans
6 x Push-ups
9 x Squats
*Score will be total number of rounds completed for the whole WOD

12/5/2011 7:28:23 PM

Today's WOD was deceptively awful.
Front Squat: 6 x 2, L-Sit on Parallette Bars: 5 x 20 seconds
Walking Lunges: 2 x 30m of each: Forward, Backward & Overhead with Plate (and I swear we threw an extra round of forwards in there)

300m Run
4 rounds of [12 burpees + 2 rounds of Cindy (5 pullups, 10 pushups, 15 squats)]
300m Run
I think the cap was 15 minutes. About half of us finished I think.

Every time I workout in the evening I am reminded why I hate doing so. But this morning I was feeling all the wine I had last night at our company Christmas party

12/5/2011 8:09:39 PM

Any time I say, "Oh this one doesn't look too bad" it usually ends up completely kicking my ass

12/5/2011 8:29:30 PM

Did not mention it in this thread, but I am a week and a half recovering from L5-S1 bulge. Looking to come back lightly tonight because I am going crazy not being able to do much so far.

Weak plantar flexion and still some numbness in the left hamtsring because of the sciatic nerve irritation. Smart to do this tonight? Bar would be 15 or 25lb at the most. Figured if I good some good circulation/blood moving again, would help recovery too.

AMRAP 25:
5 Front squat
10 hand release push ups
5 push press
10 handstand pushups
L-sit on parallette, 20 sec hold(thanks Swinkle)

I *feel* pretty comfortable with the squats tonight. Do have flexibility still back there, although it's just partially numb.

Or just say Im stupid for coming back too soon :-(

[Edited on December 6, 2011 at 3:24 PM. Reason : ....]

12/6/2011 3:20:40 PM

Quote :

"If you think this lift looks dangerous, then why does every crossfit gym teach that stupid kipping movement for pullups? If you want to complain about dangerous exercises that have very little place in a gym, look no further."

+2

12/6/2011 3:57:22 PM

No one is touching that subject anymore because it has already been beaten to death so many times.

And even if there is explanation given, you guys have already made up your minds about Crossfit. So what is the point of explaining the purpose of the kip, over and again?

Not touching this one.

12/6/2011 4:11:42 PM

wow you guys are still allowing yourselves to be trolled by idiots?

12/6/2011 4:14:16 PM

I don't have a problem with the concept of crossfit. I do have a serious problem with intentionally whipping your torso explosively around the most unstable joint in the body. Kipping is just a bad idea all around, and no amount of half-ass justification for pumping out more reps is going to make me agree with it. There are other ways you can increase the number of pullups you can do with modified exercises, such as resting your legs on an offset chair or using an assist machine.

12/6/2011 4:33:21 PM

A controlled kip comes with time and increased strength. I agree some of the videos of the exaggerated ones I have seen are scary. Can tear your cuffs pretty easily.

I use a band when I get fatigued. I just don't try to throw myself over the bar.

12/6/2011 4:44:27 PM

http://www.youtube.com/watch?feature=player_detailpage&v=Ne5FGRvP5Is#t=281s

but hey man, kipping isn't as bad as this right?

your crossfit director of training, ladies and gentlemen.

[Edited on December 6, 2011 at 4:54 PM. Reason : i dont have a dog in this fight, but just came across this video and whoa boy.]

12/6/2011 4:52:20 PM

Well...some of us don't train for numbers either.

12/6/2011 5:08:02 PM

Do you mean train or exercise?

12/6/2011 5:58:37 PM

while that video was ridiculous, I'd rather see a trained athlete hitch a deadlift instead of an untrained athlete being taught to kip. Hitching is dumb because it doesn't train the muscles you're trying to target with a deadlift and it's not a legal lift in any powerlifting organization. It's not as dangerous on the spine as some people make it out to be, but people talk shit about it because it's not impressing anyone who seriously deadlifts. It's just an ego thing for a person who's trying to hit a 1RM. When you're almost at lockout and get stuck, for a split second you think that you could just lean back and rest the bar long enough to get that extra momentum to lockout. If pride doesn't take over, you'll drop the bar and just realize it was beyond your capabilities. Those fools were videotaping their workout in hopes of internet fame, so I'm sure pride was a big factor in refusing to admit defeat.

Even for crossfitters, hitching is a dumb idea - although not necessarily dangerous. If you structured a workout to tax out your back, hips, glutes, and hamstrings, then why would you modify the lift into some bastardized calf raise shrug movement?

Kipping, on the other hand, is a great way to tear the rotator cuffs and dislocate your shoulder blade, guaranteeing you problems with that joint for the rest of your life. I don't think I've ever met a gym enthusiast who fucked up their shoulder and ever got it 100% again.

12/6/2011 6:26:49 PM

I posted the video, specifically of that guy, because he's a crossfit director of training. Sets up competitions, does seminars, and trains people.

Not exactly some random dude that is trying to get internet famous for pulling mediocre numbers.

Just found it interesting.

12/6/2011 7:42:21 PM

Those are not PRs. Red lights on the deadlift and squat. Goes down WAY too fast on the squat for a realistic 1RM. Deadlift is an injury waiting to happen.

For all you kool aid drinkers who claim form breaks down on a PR attempt...you're full of shit. A powerlifter's best rep is his first. And form doesn't fail, muscles do. You practice the form to master the lift.

12/6/2011 8:33:29 PM

while he may already be somewhat famous, he definitely let his ego get in the way of what he loaded on that bar. I'm sure that knowing the video was going on youtube had something to do with that as well.

12/6/2011 9:31:29 PM

^^while that is all fine and dandy

Lipson and Khalipa are absolute monsters.

12/6/2011 9:40:11 PM

Mariusz Pudzianowski is a monster. Those guys are just above average lifters.

12/6/2011 10:00:46 PM

This page has devolved into a bunch of people who dont do crossfit complaining about crossfit. It really comes off as petty and jealous. Anyway, while yall were having your internet circle jerk.

For time:
Deadlift, 21 reps, 225/150#
Handstand Walk, 21 meters
Deadlift, 15 reps, 225/150#
Handstand Walk, 15 meters
Deadlift, 9 reps, 225/150#
Handstand Walk, 9 meters

16:34 - It was actually a little faster, but I got a lot of coaching on my initial set of handstand walks. By the last two sets I was walking 4-5 meters at a time. Not bad for a first time.

12/6/2011 10:18:29 PM

Quote :

"It really comes off as petty and jealous. a rational outside perspective"

fixed that for you.

12/6/2011 11:41:33 PM

To the video...by sitting back, slowing his descent, and driving his knees out, I just found him 30 lbs easy.

See? Now I'm being helpful.

12/7/2011 11:19:28 AM

A crossfit gym near me in richmond has a groupon today of 15 sessions for 30 dollars. i might get on that and try the coolaid

12/7/2011 12:03:45 PM

Opening January 2nd in Holly Springs

https://www.facebook.com/pages/CrossFit-Zeal/188957037862957

12/7/2011 9:41:43 PM

Quote :

"It really comes off as petty and jealous. Anyway, while yall were having your internet circle jerk. For time: Deadlift, 21 reps, 225/150# Handstand Walk, 21 meters Deadlift, 15 reps, 225/150# Handstand Walk, 15 meters Deadlift, 9 reps, 225/150# Handstand Walk, 9 meters 16:34 - It was actually a little faster"

...of this, i am jealous

12/10/2011 1:42:04 AM