page 25

3/1/2012 10:48:28 AM

http://games.crossfit.com/workouts/the-open

Quote :

"Proceed through the sequence below completing as many reps as possible in 10 minutes of: 75 pound Snatch, 30 reps 135 pound Snatch, 30 reps 165 pound Snatch, 30 reps 210 pound Snatch, as many reps as possible"

It's shit like this, Crossfit.

3/1/2012 4:29:58 PM

Don't worry bro, it's to measure elite fitness. The fittest on earth!

3/1/2012 4:47:11 PM

I would say most of us hate HQ programming. I never agreed with it, and have never followed it.

But yeah, that is ridiculous.

I do know that registration for this year's Open has doubled due to the increasing popularity of CF. I think this type of WOD weeds alot people out of the games. Maybe that's the point.

3/1/2012 4:56:27 PM

I don't really see a problem with it, most people probably won't get more than 60 if that. It isn't like it is a workout to be done on a regular basis, it is just used as a contest event. HQ says/does plenty of stupid things, I don't really see this as something to point out.

3/1/2012 5:40:12 PM

The problem is that they are encouraging people to do this workout at max intensity.

90+ reps of a power movement with out recovery is just about impossible to do safely.

I don't understand how they are selecting these WODs... Are they putting different movements in to a hat, time lengths in to another, and reps in another and just picking them out at random?

Max burpees in 7min.
90+ Snatches in 10min.

Seriously? A kindergartener can plan out a safer and more effective workout to display athleticism and fitness.

3/2/2012 9:11:40 AM

I would be willing to say very few people will hit 90 snatches. I have done 30 at 135 with solid form every rep and I am far from the top athletes they are looking for. 30 reps of 75 is basically a warmup.

This isn't supposed to be something everyone can do, the point isn't to find the top 50,000 people in the world, it is to find a small number of people who can handle that type of workout without much trouble. Go watch Froning knock out 98 reps, guy has solid form and makes it look effortless.

Anyways, I'm done debating this stuff, if you do t like it then good for you, not sure why you feel the need to constantly bring it up.

3/2/2012 9:19:19 AM

I like discussing it, because it interests me and relevant to my profession. I'm not trying to bash individual crossfitters, except the few that try to tout it for what it isn't.

I also bring it up a lot because this stuff is injuring people at a very high frequency. Was it last year, or before, that people were blowing out there achilles tendons from high rep box jumping?

3/2/2012 9:31:24 AM

I think the injury thing is very misleading. Just because you hear about more "CrossFit" injuries doesn't mean that it's to blame. How many people go "do squats" and then blame that on why their knee hurts? That's why squats have gotten such a bad wrap. Nobody ever stopped to consider that maybe the dudes form was complete shit? No..just easier to say don't squat. The same is true with CrossFit. Intelligent coaching and programming will prevent injury. I'm not saying one way or another what I think about the Open WODs. They are what they are.

My gym members who cannot handle the weight will be treating this like a 10 minute skill session at lighter loads. Those who can actually make it far into the rep scheme can handle the volume and the load, so it's also a non-issue.

3/2/2012 2:32:39 PM

I agree. I think injuries people hear or read about are magnified because of CrossFit’s bad reputation, and doesn’t seem to represent true numbers.

For instance, I have only heard of one other incident of ruptured Achilles other than K. Rawlings’ from box jumps. But this one case is forever going to be mentioned when people criticize how “dangerous” CrossFit is. From what she has blogged about, it is from the Filthy 50 and she has done it before, over and again. It seemed like this time the landing was improper and it was a freak accident.

Now as for my own injury, if you have been following a little bit on here, I would say it’s a number of things. I programmed my own WODs because I don’t belong to a box anymore. So I didn’t necessarily have the handle brakes from a smart trainer to say, “ This is a lot of volume.” I wasn’t even sore day to day, and my bar weight wasn’t necessarily heavy either, so I kept going. I think it was one rest day out of a period of 8 training days. So yeah it was stupid and I hold all accountability. And now I am paying for it.

3/2/2012 2:51:15 PM

Quote :

"I like discussing it, because it interests me and relevant to my profession. I'm not trying to bash individual crossfitters, except the few that try to tout it for what it isn't. I also bring it up a lot because this stuff is injuring people at a very high frequency. Was it last year, or before, that people were blowing out there achilles tendons from high rep box jumping? "

The only reason people see CrossFit as causing a lot of injuries is because there is nothing to compare it to. I can't count the number of lifting related injuries I had that kept me out of the gym. Since doing CrossFit for about 8 months now I have not had one CrossFit related injury. The only thing I ever did that could be considered one was when I bailed incorrectly on a front squat and hurt my thumbs. I front squatted before CrossFit so I hardly blame it.

You don't hear about all the injuries people sustain in globo gyms because it doesn't have a single name under it. My dad has had three shoulder operations from lifting weights. I have had multiple back and shoulder injuries from lifting weights that kept me out for extended periods of time. Haven't had that issue in CrossFit.

As long as you are using proper weight and proper technique it really doesn't pose any more risk than a weightlifting routine. There have been workouts where I stopped because something didn't feel right and I am glad I did but that is just called using your head.

Clearly there are some aspects of CrossFit that are more dangerous than running on a treadmill for your workout but as long as you are smart about it and don't go into the gym with your ego you should be fine.

To finish my rant, if there is a workout that calls for a lot of box jumps or anything that I feel could cause an injury to me either before or during the workout I will discuss it with my coaches and we will do something else. It comes down to personal responsibility, the coaches don't know how your shoulder hurts but if you tell them and they are competent then you can find something to do to prevent you getting injured.

Ahhh that felt good. Now I am going to head to the gym and do the complete opposite of a CrossFit workout. Thinking some bench, ring flys, and bar dips until my finger heals (not a CrossFit related injury)

[Edited on March 2, 2012 at 5:39 PM. Reason : .]

3/2/2012 5:38:56 PM

Quote :

"As long as you are using proper weight and proper technique it really doesn't pose any more risk than a weightlifting routine."

Nothing else needs to be said.

Crossfit Total

For max weight:
Back Squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

220/115/275 - 610

Squat was a 15 lb PR and Deadlift was a 50lb PR.

Physically, my form is good on my lifts, but the trainers are really working with me on the correct mental form. Like, what you should be envisioning when you squat or deadlift (or when we are doing an exhausting WOD). I know other programs probably do this, but I have never experienced it before, and I am very grateful to my trainers or crossfit, or whoever, for introducing me to it.

3/2/2012 8:29:13 PM

Congrats on your PRs! They get even more exciting when they don't come around very often.

How much do you weigh?

3/3/2012 4:40:58 PM

165

3/3/2012 10:13:32 PM

HCH

nice

3/5/2012 1:47:49 PM

^Thanks. I need to get you to my gym sometime to try it out.

Yesterday I did Angie with my Dad.
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

21:25.

60 year old Dad finished around 17 minutes.

3/5/2012 4:33:32 PM

Did the Crossfit Open 12.3 workout:
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24" box
115 pound Push press, 12 reps
9 Toes-to-bar

5 rounds. My shoulders were shot after the 3rd round. Is anyone doing the Open?

3/9/2012 9:27:48 AM

<---- doing it

3/9/2012 9:44:02 AM

Damn 12.3...sore

Paced the box jumps too much...stepped down way too much (about 6 rounds worth)

8 Rounds + 31 reps

3/12/2012 10:02:26 AM

I liked our workout this morning, even if I did get my first * in quite a long time (damn power cleans)

Squat: 8 x 2
Weighted Pullups: 8 x 3

3 rounds for time:
3 power cleans (154 / 110)
20 pushups
5 deadlifts (154 / 110)
20 V-ups
Cash-Out = 40 burpees
9:something. I forget exactly.

Walking Lunges: 2 x 10
Hollow Rock: 2 x 10

3/12/2012 10:56:27 AM

“Klepto”

4 rounds for time:
Box Jump, 27 reps, 24
Burpee, 20 reps
Clean, 11 reps, 95#

27:01

One of the trainers explained that the reasoning behind the sets and reps for hero workouts ( I mentioned that 27 box jumps was a pretty arbitrary number, why not just 25 or 30?). Apparently the numbers are related to the date of death. So Klepto was killed on 4/27/2011.

[Edited on March 13, 2012 at 8:59 PM. Reason : weight]

3/13/2012 8:58:46 PM

I've been planning to start doing Crossfit style workouts again for a while. Decided today would be the day.

Four Rounds:
400m row
15x Pushups
10x Dead Lifts @ 135 lbs.
15 Dips

I tried to scale the workout back with 400m rows and by cheating on the dips (jumping into them). I felt good on the rowing, pushups, and dead lifts. I could have gone a lot heavier on the dead lifts, but I want to ease back into it.

I'm definitely in terrible shape right now. No real excuse other than I've been fucking up for the past six months or so. Felt like I was going to puke for at least 20 minutes after the workout.

I have a decent amount of equipment that I've picked up over the past few years.
- Concept2 Rower (bought from another Wolf Webber)
- 2x 25 lb Dumbbells (bought years ago)
- Oly Bar and ~255 lbs of plates (free on the side of the road!)
- Adjustable kettlebell (http://www.dickssportinggoods.com/product/index.jsp?productId=12473163&cp=4406646.4413986.12645995)
- Workout mat (free on side of the road!)
- Commercial grade dip bar ($15 used)

I'm planning to put up a pullup bar between two trees soon. That should cover me for a lot of workouts without buying any more gear anytime soon. The rower was pricey, but I probably have less money in all my equipment combined than four months at a typical Crossfit gym.

[Edited on March 22, 2012 at 4:10 PM. Reason : l]

3/22/2012 4:04:34 PM

^ while the money thing is probably true, you just said yourself you've been slacking for the past 6 months. At least if you were going to a CrossFit gym you, more than likely, would not have slacked. Kudos for starting back up man, don't drop off again!

If you ever need anything (technqiue help) or just want to drop in for a WOD and you're in the Raleigh area, hit me up.

http://www.crossfitzeal.com (it's in holly springs)

3/22/2012 7:22:44 PM

There is a little more to it than that. I didn't do any lifting in 2011 because of a car accident I was in right before New Years last year. I was planning to join a box shortly after New Years and had been ramping up my strength and cardio for about 6 weeks prior to the accident. I was actually in the gym doing Oly lifts just 45 minutes before the accident. Got in the car with my girlfriend, another driver ran a red light and plowed into us, and I spent most of the next three months on the couch.

After the accident I had a lot of back pain and sciatic pain that I've never had to deal with. For the first half of the year I cut weight by focusing on diet, walking/hiking, and swimming. For the second half of the year my exercise was less frequent and my diet went downhill. Stress at work and home took it's toll. I don't think my body was ready for much lifting, so Crossfit wouldn't have been a good option for me anyway.

I'm planning to do 2x Crossfit workouts a week to strengthen my back/core and get the cardio benefits. The other 2-3 workouts each week will be more like what I focused on last year; walking/hiking, swimming, surfing, biking, etc. I still have back pain daily, but I'm hoping it is from under-use and that it will get better with strengthening and stretching.

I like the idea of joining a gym again, but it will be after the summer if I do. I'm so busy during the summer that I don't think I can spend enough time in the gym to make it worthwhile.

[Edited on March 23, 2012 at 9:54 AM. Reason : l]

3/23/2012 9:45:26 AM

How much foam rolling/active release type stuff do you do to help your back? I'd wager some of the issue is coming from your hips, glutes, and hamstrings.

3/23/2012 9:58:07 AM

I roll it/stretch it 1-3 times daily using a swiss ball instead of a roller. I ice it most nights for 20 minutes or so. It seems to be helping.

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.

Since I didn't have any notable pain prior to the accident I wouldn't put too much emphasis on the possible leg/hip misalignment, but it could certainly be an aggravating factor.

[Edited on March 23, 2012 at 11:05 AM. Reason : l]

3/23/2012 10:59:44 AM

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.

Do you wear any sort of orthotic or lift to even it out?

3/23/2012 12:41:36 PM

No...I've honestly never put much thought into it. I've never had them measured to see what the difference is or anything. I mentioned it to my general practitioner once and she didn't seem too concerned.

I can tell the difference when I stretch. My left leg appears more flexible, but I think the reality is that it's just easier to reach because it's a little shorter than the right leg.

[Edited on March 23, 2012 at 12:49 PM. Reason : s]

3/23/2012 12:45:49 PM

Def something to look at...I think it's a bigger deal than you're making it out to be. The smallest thing can mess the body up...I'd say this is pretty significant

Just my .02

3/23/2012 2:05:56 PM

What grip do you all use for pullups? I think I just figured out why my forearms get so tired so fast. I have always wrapped my thumb around the bar because I never realized that wasn't ideal. One of the coaches suggested not wrapping the thumb when using overhand grip at the end of the workout this morning. Will have to try.


We did Sparta 300 today. 25 minute time cap for 100 burpees with deload, 100 v-ups, 100 pullups.
I used a black band on the pullups because there's no fucking way I could come anywhere close to 100 without assistance primarily due to grip failure, and even with it my grip was dying. I also don't kip. Maybe I should consider it though.
287. So close.

[Edited on March 26, 2012 at 2:37 PM. Reason : by the end I was doing sets of 1 and alternating between over and underhand. ow. ]

3/26/2012 2:36:19 PM

I wrap my thumb. Never have any issues. I think it has less to do with that and more with how you place your fingers/hand.

3/27/2012 8:27:59 AM

I don't wrap my thumb for pullups, but I do for chin ups.

Yesterday:
400M Row
15 OH Kettlebell swings @ 30 lbs.
15 pushups
20 lunges (10/leg)

x3 rounds

I messed up on diet and cut it down to three rounds from a planned four. Long story short...I ate a late breakfast and was planning to work out in the early afternoon. Work was busy and I kept putting the workout later and later in the day. By the time I did my workout it had been 5 hours since I ate three eggs and a banana with coffee. I felt like I just hit a wall way earlier than I normally would have.

I also underestimated the impact of the KB swings on my quads. My back and shoulders felt like they could take a lot more weight, but my legs were burning. Between those and the lunges they got a lot more sore than I was expecting. That's why I'm easing back into it with scaled down workouts though. I did make sure to keep good form on everything.

I'll be out of town for my next one, so I'm thinking I'll take the kettlebell and some dumbbells in the trunk of the car and see what I can put together.

What do you call it when you do pushups on a pair of dumbbells along with a dumbbell row for each arm after every pushup?

[Edited on March 27, 2012 at 9:53 AM. Reason : s]

3/27/2012 9:42:40 AM

Kettlebell swing impacting the quads?? Check your form.

3/27/2012 10:18:08 AM

How so? The first pic in this set illustrates that the knees are bent close to 90 degrees. It's not that different than a squat in that regard.

I'm admittedly in the worst shape I've been in for a few years, but I think my form is good. I never rolled my lower back and I kept my chest up and out as much as you would expect in a movement like this. I've done this before...I didn't just buy a kettlebell and assume I knew the movements.

3/27/2012 10:59:00 AM

Knees shouldn't be bent that much. Too much load on the lower lumbar.

Stance should be similar to a snatch where you're using more of you hip for momentum to drive up the KB overhead or to a Russian.

That swing should be carried by your hip not your quads.

[Edited on March 27, 2012 at 11:15 AM. Reason : ...]

3/27/2012 11:13:26 AM

Possibly so...I'll look into it and put more focus on the driving the hips the next time I do them.

[Edited on March 27, 2012 at 11:37 AM. Reason : s]

3/27/2012 11:37:29 AM

^Agreed. We've been told not to bend our knees quiet that much for KB swings. This video shows a pretty good example at around the 1:08 mark.

http://media.crossfit.com/cf-video/CrossFit_WOD120326.wmv

3/27/2012 11:41:54 AM

Yes, the knees are bent, but it is primarily an effect of the femurs moving backwards as the hips flex. Not the knees flexing actively.

Quads get involved more when the ankles flex and center of mass moves forward.

In fact, feeling a lot of work in your quads should be an indicator of a form flaw. Your glutes need to be squeezing/popping every rep, after about rep 10 if your ass isn't feeling it then the weight is too light or you aren't doing it right.

3/27/2012 1:38:48 PM

My glutes were engaged. They're plenty sore today too. I made sure to thrust my hips forward on every swing.

I probably should have clarified better, but the strain on my quads was mostly from the lunges. The KB swings were a contributing factor that I wasn't expecting, but they were not the main source. I think you may be underestimating the effects of being overweight and using muscles that have been under-utilized for several months though. I've probably averaged two 3-5 mile walks a week for the past four months, but no jogging, biking, or lifting to really get my legs in shape. As I mentioned before, I'm in admittedly bad shape right now, so I expect to be sore. The first month after an extended rest is always killer.

I do appreciate the critiques and I'll take a second look at my form though. I wouldn't be posting here if I didn't feel that it would be a learning experience.

[Edited on March 27, 2012 at 3:03 PM. Reason : s]

3/27/2012 2:57:11 PM

Out of town and all I brought was the KB. Did a little lunch break workout.
Four Rounds:
Run 400M
15 KB Swings @ 30 lbs.
15 Pushups

Better timing with my diet today. I was still sore, but I didn't hit the wall I hit early on last week. Felt pretty good overall, but I would have liked to add a fourth exercise. Still easing in though, so no worries.

[Edited on March 29, 2012 at 5:03 PM. Reason : s]

3/29/2012 5:02:43 PM

I did a modified Eva yesterday. After a full Rx first round, I cut it in half for the remaining 4. Effin Eva.

5 rounds for time
Run 800 meters
30 pullups
30 KB swing - 44#

36:57

3/30/2012 11:18:33 AM

My legs don't like me very much today. As usual I didn't think yesterday would be that bad, until it was.

Kettlebell swings: 5 x 20 sec with 1’ off (2 rounds with 16kg then I switched to 24)

Strongman Medley … 15 minutes of unstructured but continuous use of strongman "toys" = tire flips, farmer's walk, sled push, sledgehammer strikes. I was the only one there so I never stopped moving.

For time, complete as many rounds as possible in 12 minutes. Score = Rep Count
20 Burpees
4 Back squats (176 lbs / 120 lbs)
4 weighted deload pushups (15kg / 5kg)
128. I failed on the first squat, which is embarrassing because that is a really easy weight for me. Jello legs.

3/30/2012 12:18:44 PM

High Bar Back Squat, up to 75%x4
Press 4x3, rest 60s, superset with
Front Squat, up to 70%x5

For Time:
400m Run
9 Muscle Ups
18 DB Push Press, 40#
400m Run
7 Muscle Ups
15 DB Push Press, 40#
400m Run
5 Muscle Ups
12 DB Push Press, 40#

10:35

3/30/2012 12:53:33 PM

I think I might do an open water swim tomorrow. Water is a little chilly, but I'm pretty sure it's warm enough that I'll be warm after the first 50 yards or so. I'd think that exercising in chilly water would crank the metabolism up for a while.

[Edited on March 30, 2012 at 2:12 PM. Reason : s]

3/30/2012 2:11:38 PM

Packman, did you make it to Regionals?

3/31/2012 12:44:59 AM

Hell no, I was 324 in the midatlantic

Had some knee issues that kept my training inconsistent this past year for about 7 months. Seems much better now. I'm hoping to make it next year. In the meantime, I'm enjoying training at finally close to 100%.






[Edited on March 31, 2012 at 6:45 AM. Reason : ]

3/31/2012 6:42:35 AM

Our box had a benefit WOD on Saturday for one of the members who was on Raleigh SWAT and was shot in the line of duty:

Partner WOD
400 meter partner carry
100 pullups
100 box jumps
100 KB swings
100 weighted overhead lunges
400 meter partner carry

32:30

4/1/2012 11:25:13 PM

4/2/2012 1:17:34 PM

I don't think his chest is touching the ground.
Weaksauce.

[Edited on April 2, 2012 at 2:26 PM. Reason : l]

4/2/2012 2:25:54 PM

Strength WOD
Deadlift - 1 rep max 305#

PR up 20# from about 1 month ago

General WOD:

3 rounds
10 hanging pull-ups
20 walking lunges 35#
15 toes to bar

9:45

4/2/2012 8:05:22 PM