I did my second ever Crossfit class today. Hated the first one since it was all cardio and endurance.

This one was just squats, press, and deadlifts.

Much better.

4/2/2012 8:52:54 PM

^ CrossFit total?

Where at?

4/3/2012 2:45:21 PM

Body Armor Crossfit in San Antonio, TX. My cofounders and I decided that since there are a ton of Crossfit places down here offering one off sessions, we might as well take them up on it before we leave town.

4/3/2012 4:47:12 PM

Row 400M
10 presses @ 95 lbs.
20 air squats
x4 Rounds

The rowing is getting easier. Rounds 1, 2, and 3 averaged 1:48/500M. Round 4 was only about 7 seconds off that pace. I'll probably bump it up to 500M per set next week or the week after.

The presses felt good. I did end up doing 4-5 push presses on the last two sets although it didn't take much of a "push" to get the weight up. I'll probably stick with 95 lbs for these until I'm getting them all in all four sets and then bump the weight up.

The air squats were easy enough to go straight through. I could probably bump up to sets of 25 when I do them, but I want to add a fourth exercise back into the workouts first.

[Edited on April 4, 2012 at 1:55 PM. Reason : s]

4/4/2012 1:53:58 PM

^What setting do you put the rower at? 1:48 is a good pace, especially for 4 rounds.

4/4/2012 2:10:57 PM

The rower is set around 8, but keep in mind I'm only doing 400M rows. I'd really gas out if I tried to go to 500M at that pace. I think I could do it if I tried to stay in the 1:55-2:00/500M range. I've always been a strong rower for some reason. I think wakeboarding every summer has played a big part in it.

I'll have to try a 500M sprint and see where I'm at. I was in the 1:28 range four or five years ago when I was working out at a box. I know I can't break 1:30 now, but I can probably be there in a few months.

[Edited on April 4, 2012 at 2:29 PM. Reason : s]

4/4/2012 2:25:59 PM

any recommendations for a raleigh crossfit place? I'm thinking of joining.

4/4/2012 2:50:34 PM

^^ why 8?

Dd you do a drag test?

4/4/2012 3:27:25 PM

Drag test?

I just usually go 8 for short rows and 7 for anything above 1000M. No real reason, but if I go below 7 I feel like I'm spinning my wheels and gassing out without much in the way of strength training benefits. It normally takes me 10 pulls per 100M for the first 300M and then I'll really push to do the last 100M in 8-9 pulls. My last set took 44 pulls this time I think.

[Edited on April 4, 2012 at 3:42 PM. Reason : s]

4/4/2012 3:40:23 PM

I've never even thought of counting the number of pulls/100m. I'm going to have to try that tomorrow.

4/4/2012 7:50:29 PM

There's an option somewhere to find your drag factor. Ideally you want that number (found by doing a few normal strokes) to be between 120-140.

4/4/2012 9:18:58 PM

Just found my 5rm squat, 225. Thought it would be better, but felt like crap.

Then, 2k row. 7:03.5. Pretty pleased with that time.

4/5/2012 8:47:07 AM

Did Diane last night:

21-15-19

Deadlift - 225lb
Headstand pushups (had to modify)

Finished my first set of deads unbroken and then the modifiend HSPUs unbroken and then I had 0 gas left in the tank

4/5/2012 9:14:06 AM

hahahah

You gotta appreciate the sarcastic commentaries. Audio required!!!
http://www.youtube.com/watch?v=zJ3HOY27_10&feature=player_embedded

Paper towels is definitely the best part.

[Edited on April 5, 2012 at 3:50 PM. Reason : ....]

4/5/2012 3:48:19 PM

Today we did "Cindy".
AMRAP x 20 minutes:
Pull-up, 5 reps
Push-up, 10 reps
Squat, 15 reps

16 rounds+20reps

It's been a long time since crossfit has kicked my ass like it did today. And these body weight exercises are my forte. After working out I came home and just crashed for a couple hours. Still exhausted and now sore as hell.

4/10/2012 11:00:48 PM

6am
Up to 180x3 on hang clean

Then Jackie
1000m row
50 thrusters @45#
30 pull ups
7:12 (19 sec PR)

10am
Snatch technique work

3 rounds
12 Deadlift @ 315
24 bar facing burpees
17:29 or something equally as shitty

Handstand walking practice after

4/11/2012 8:47:05 PM

Wednesday workout:
Row 400
10x Deadlift @ 135lbs.
15x Pushups
4 Rounds

Friday workout:
Row 400
20x Kettlebell Swings @ 35 lbs.
15x Dips
4Rounds

Bumped the kettlebell up from 30lbs to 35 this week.

At the 1 month mark (4/22) I'm planning to start rowing 500M with my workouts rather than 400M. I was hoping to start doing 4 exercises x 4 rounds at that point too, but I'm just not there yet. I am planning to stick with this basic formula of Rowing/Running + 2-3 other exercises for another month before I start switching it up with some tabatas, AMRAP workouts, and heavier lifting.

In addition to the Crossfit style workouts I'm still adding in some slower calorie burning exercises. Walked around Lake Johnson yesterday. Will probably do a ~800M open water swim tomorrow if the water is not too cold.

I'd like a really basic set of bar stands so I can incorporate squats and presses into my workouts without having to dead lift and clean the bar before each set. Shoot me a PM if anyone sees a good deal out there. Shouldn't be hard to find, but I haven't really looked yet.

[Edited on April 13, 2012 at 3:22 PM. Reason : s]

4/13/2012 3:08:53 PM

“Jack”
AMRAP x 20 minutes:
Push Press, 10 reps, 85#
Kettlebell Swing, 10 reps, 44#
Box Jump, 10 reps, 24?

8 rounds

4/18/2012 12:20:08 AM

Getting kind of sick of the programming at my box, ever since they have expanded it seems like the quality of the workouts have gone down the shitter and don't seem to have any reason behind them. I know a lot of CrossFit workouts don't exactly have reason behind them but you can still intelligently program the schedule to incorporate a variety of strength, endurance, and make sure you hit the main muscles enough but not too much.

Thing that sucks is there isn't a normal gym worth a damn anywhere near me or I would probably just go do my own thing. There are days I could do my own thing at the box but since it has gotten so popular it is a lot harder to swing that since they can be using all the space/equipment for a wod.

4/18/2012 9:27:46 PM

Row 500
10x Thrusters @ 95lbs.
4 Rounds

Only did one Crossfit this week. Kind of irked at myself as this is the second time I've only done one and I said from the beginning that I'd start out at two per week in addition to walking/swimming/etc. I know you can't get results if you don't put in the effort. Gotta step up because I want to start doing it 3x weekly when possible.

Bumped the rowing up to 500. Slowed my pace to 1:58-2:04. Felt fine with the rowing.
Was thinking of adding a third exercise, but I'm glad I didn't. The thrusters took more effort than I was expecting. Between the thrusters and bumping up the rowing this workout took about the same amount of time as my previous couple.

This was the first time I've done any front squat type movements and man did my wrists take a beating. I know from experience that it's just a lack of flexibility. It'll get easier as I gain the flexibility back.


Back to this:

Quote :

"The hip thing may have some relevance. One of my legs is a little shorter than the other one from a bad break when I was 15. The bone separated from the growth plate and stopped growing at one end. I sometimes wonder how that affects my posterior chain."

Quote :

"There's def. something going on there. You may have not noticed it before, but it would mess with your gait, which in turn would mess with your hip, knee, back, etc."

I noticed today I was really having trouble keeping my left foot aligned as I'd like during the squat portion of the thrusters. It really wants to turn out as I lower myself in the squat position. I'm starting to think it turns out to compensate for that leg being a little longer (turning out allows it to roll inward and distribute the weight more evenly across each leg). When I really try to keep it aligned (toes slightly outward, but nothing radical) I've noticed that my left leg wants to roll the weight onto the ball of my foot as I get close to 90 degrees; flexing at the ankle to compensate for the length difference.

I started paying attention on the rowing and I do the exact same thing as the seat slides forward on each stroke. My left foot turns out a bit and then straightens up as I go through the backwards portion of the row. Not even sure what to do about it though. Advice?

This is all speculation at this point, but I think it might be what's going on.

[Edited on April 20, 2012 at 1:51 PM. Reason : l]

4/20/2012 1:39:40 PM

Hit a 235lb PR on C&J today pretty easily. Went for 245 and absolutely psyched myself out and didn't get close.

4/20/2012 7:46:40 PM

Snatch PR @ 170#

So damn close to 175#...and then, the wooooorld!

4/20/2012 9:54:19 PM

Row 500
10x Hang Clean @ 95lbs.
15x pushups
4 Rounds

Bumped the rower resistance down to 7 last week. Keeping it in the 1:53-1:58range per 500M. Feels good through all four rounds at that pace.

Could have gone a lot heavier on the hang cleans, but it was a good start. Blazed right through the first two sets with relative ease. Forearm/grip started fading a tiny bit in the third and fourth rounds, but still went straight through them without much difficulty. Will probably bump up to 115 next time and go from there.

It's good for me to start light on the cleans, dead lifts, etc. since my back was the main reason I wasn't lifting last year. I think I can work back up to 5-10 reps at 155-175 in a reasonable amount of time. I'd rather not stress it much at this point.

I think after this week I'm going to really focus on my diet and all the ways I can cut my caloric intake. I think my diet is excellent 90% of the time, but I'm just not going to get the weight loss until I cut out that last 10% (mostly after pre-bed snacking and beer on the weekends.)

Oh yeah...Started the workout with a headache that has been lingering with me all day. Finished the workout with no headache at all. Pretty sure the massive amounts of caffeine in MRI Black Powder + getting my blood pumping during the workout fixed my brain.

[Edited on April 23, 2012 at 3:08 PM. Reason : s]

4/23/2012 2:50:23 PM

Currently I'm in the Elements class, and it only meets 3x week. I'm looking forward to finishing it.

Wondering though, on my off days should I be hitting the gym and lifting weights. I'm thinking the answer is yes.

4/23/2012 6:03:51 PM

Where are you going?

4/23/2012 8:47:01 PM

^^If you don't feel tired or sore, I don't see a problem with going to the gym in between your elements class.

What does everyone use to track their workouts and PRs? I downloaded the WOD app, which has been working pretty well. Unfortunately my iphone broke last week, and I didn't sync it prior to getting a new one. So all of the information I had stored is gone. How hard is it to create an app? I could make a much more functional WOD tracker than anything that I have seen.

From today:
50 turkish getups - 16:30

I hate these as much as burpees.

[Edited on April 24, 2012 at 2:23 AM. Reason : 1]

4/24/2012 2:22:31 AM

We give everyone a Composition notebook for tracking that they just leave at the gym. I've never liked using my phone to track...

4/24/2012 3:00:41 PM

The app is nice to easily search for old results.


When I had old results saved.

4/25/2012 12:31:25 AM

https://www.facebook.com/events/282972648455860/

We're holding a running clinic this Saturday from 9:30-11:30 for anyone that wants to learn the POSE method. Only $20.

4/25/2012 6:56:42 AM

Row 500
20 KB Swings @ 35 lbs.
50 Jumprope Single Unders

Hope you guys don't mind the bloggishness of my posts in this thread. Feel free to skip if it's TLDR.

The rowing seemed more difficult. Noticed halfway through the third set that the rower was bumped up to about 8.5. I think the tarp I'm covering it with must have pulled the lever a little. Went ahead and finished at that resistance, but bumped it back down to 7 for my next workout.

KB Swings felt good. I think I can bump it 5-10 lbs heavier, but I'll give it another couple of workouts first. Went through all 80 without having to rest and I had more than enough strength to really explode on each rep rather than swinging it just enough to get to the apex.

I couldn't find my favorite jump rope, so I was using a lightweight cotton Everlast rope. I was planning to do double unders, but I realized in my warmup that I just wasn't going to be able to do them with such a light rope. Switched to single unders and bumped the quantity up to 50. It was my first time touching a jump rope in probably 4 years, but it came back quickly. Tripped up a lot during the first set, but the second, third and fourth went fine with only 1-2 rope catches.

+++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++

Being 1 month in it's probably a good time to start talking about the effects...I haven't stepped on a scale lately, but I doubt I've lost any weight. The workouts are feeling better though. Instead of suffering through them like the first couple of weeks I'm starting to get into them and really enjoy pushing myself.

I generally feel better and think my mood is better. My sleep has been great. I have no trouble falling asleep and I feel that I'm getting really good deep sleep every night. I think some changes in my diet with relation to caffeine and alcohol have played a big part in this, but the workouts have certainly helped as well.

Miscellaneous movements like climbing in and out of the boat on the trailer, chopping down trees and cutting them up with an axe, loading and unloading bags of mulch, etc. all seem more fluid and easier for me than they did just 5-6 weeks ago. I end up doing a lot of this type of stuff, but it wasn't enough by itself to keep me in shape.

I'm getting more done, even on my workout days. I just have more stamina to do things. After working 8 hours I usually didn't feel like doing much during the winter months. I think there may have been some seasonal affective disorder effects. Now I'm generally going from 7:30 a.m. until 10:00 p.m. with very little downtime and feeling pretty good throughout the day.

I think my traps and shoulders look bigger. Probably should have taken pics before starting. Will probably do soon. I suspect as I cut weight the effects will be more noticeable.

So far so good.

[Edited on April 25, 2012 at 1:07 PM. Reason : l]

4/25/2012 12:54:49 PM

Fran
21-15-9
Thrusters, 95#
Pull-Ups

3:20 (44 sec PR)

4/27/2012 2:22:04 PM

pshhh, still over 3 minutes

4/27/2012 3:42:57 PM

Super sore from working on the boat Saturday and Sunday. Was planning for this to be a rest day, but after lunch & a little too much caffeine I was pretty pumped to get in a workout so I did one anyway. Felt great and I'm glad I did it!

Row 500
10x Dead Lift @ 155 lbs
15x pushups
Four Rounds

I bumped my dead lifts up from 135 to 155. Felt great. Blazed through all four sets. Could definitely have gone higher, but still taking my time building my back strength. Rows and pushups felt fine too. Had to break my last set of pushups into 9 + 6, but went straight through the other three sets.

Oh, and I did step on a scale last week. Lost 4 lbs in about a month. Not bad considering I haven't really cut my intake very much. There's definitely another 5 lbs/month or so in diet savings if I really focus on it.

[Edited on April 30, 2012 at 4:49 PM. Reason : s]

4/30/2012 4:46:45 PM

My box just moved to hourly classes, no exception, which is extremely inconvenient. For example, today I got to the gym at 5:20, which means I had to wait for the 6:00 class to start. I really don't have time to spend an hour and a half at the gym. So I canceled my membership, which really sucks, because I liked that box.

I really can't imagine going back to a globo-gym. Are there any boxes you all could recommend that schedule classes every half hour, or will allow me to work out individually if I need to?

4/30/2012 8:17:49 PM

I beleive all of the gyms in this area are run pretty much the same way with hourly classes.

4/30/2012 9:11:21 PM

Row 500
20 Lunges (10x/Leg)
15 pushups
x4 Rounds

[Edited on May 9, 2012 at 7:25 PM. Reason : l]

5/9/2012 7:25:07 PM

yesterday

400m run
10 front squats 185#
20 push press 75#
4 rounds

14:38


today

400m row
15 bodyweight deadlift (did 225# I weigh 215)
1 min rest between rounds
4 rounds
13:28

[Edited on May 9, 2012 at 7:57 PM. Reason : .]

5/9/2012 7:41:39 PM

Any recommendations for exercises that won't strain my back?
My toes started going numb last week.

5/16/2012 3:28:59 PM

Dude. Herniated disc is nothing to mess with. Numbness and tingling is a sign that you irritated that sciatic nerve, most likely caused by a herniated disc in your back.

Stay way from the gym until you're recovered.

Here:
http://www.chirogeek.com/000_Sciatica_General_Infor.htm

http://www.chirogeek.com/001_Tutorial_Birth_of_HNP.htm

[Edited on May 16, 2012 at 3:42 PM. Reason : .]

5/16/2012 3:34:02 PM

I know. I'm icing and stretching daily. I swam Thursday and today rather than doing another Crossfit workout. I didn't know if there were certain exercises that might be ok to do or if I should stop Crossfit completely until this is resolved. I'm really bummed right now.

[Edited on May 16, 2012 at 4:06 PM. Reason : l]

5/16/2012 4:04:43 PM

I know it sucks to not be able to do much right now. I have been there. And then some. I ruptured my disc back in November. A complete tear and in early April, I decided to have surgery to remove part of that disc.

Please let me know if your symptoms gets worse. I have learned a lot about this injury, and some people bounce back just fine, others ignore symptoms to the point where they have an emergency discectomy.

Edit: And I tried modifying stuff too while I was out, I find that even with pushups and pullups, you use too much of your stabilizers. It still strains the back; puts pressure on the disc.

[Edited on May 16, 2012 at 4:25 PM. Reason : ...]

5/16/2012 4:18:36 PM

I have a doctor's appointment Monday which I'm hoping will lead to a referral to a spine specialist. Unfortunately I've already been through this a year ago. 14 months of zero lifting and frequent stretching seems to have failed me now which is why I'm so bummed. Hoping a specialist will be of more help.

Until then I'll keep icing, stretching, and swimming.

[Edited on May 16, 2012 at 5:24 PM. Reason : l]

5/16/2012 5:23:37 PM

Power Clean PR 240#

5/18/2012 11:59:59 PM

today was great

800m row
100 air squats
30 hang squat cleans 185#

16:41

5/21/2012 6:27:22 PM

^^ Nice, getting strong

5/21/2012 6:34:40 PM

Lunge Jumps 4x6 each leg

Pause Squat: 4 x 4 with 3 second pause at bottom
DB Bent Over Row 3 x 8

20, 18, 16 …4, 2 reps of Plate Thrusters (20kg/15kg) & Super Burpees (aka burpees everywhere else in the world)
18:41. It sucked, but I am getting better at higher rep counts of pushups. My shoulders used to refuse to do anymore after 30 or 40.

I am going to start taking NSAIDs every day in hopes that it will help my hips behave. I had another flare up of pain last week. If that doesn't help I'll be back to an orthopedist (or is there a more fitting type of doc I am not aware of? I have seen a sports medicine general practice physician and a few orthos; the orthos just take an X-ray, say nothing is wrong and I have just "overdone it and be careful" and don't think an MRI is in order.)

5/22/2012 12:09:01 PM

Taking NSAIDS is NOT a long term solution.

Icing, taking Fish oil, tons of mobility work?

What's the volume like at Athletic Lab with squatting movements/movements that irritate you? Do you ever scale/modify if your hips are flared up? Are you encouraged to? Just curious...


EDIT: also sounds like X-rays would be worthless for you. If none of the above helps then either (1) see a physical therapist or (b) get an MRI

[Edited on May 22, 2012 at 3:25 PM. Reason : ]

5/22/2012 3:23:05 PM

Just curious, but how would fish oil help?

5/22/2012 3:37:51 PM

Omega 3s are anti inflammatory

5/22/2012 3:42:15 PM

^ checked out your Facebook page

Jealous of your specialty bars and reverse hyper

Question: do you plan on doing Olympic lifts at all? Just curious why you put the racks on top of the platforms if you intend to do so.

[Edited on May 22, 2012 at 4:07 PM. Reason : ]

5/22/2012 4:06:39 PM