Quote :

"^^yea you are describing a split-jerk, they had that as WOD a few weeks back."

Ahh...I didn't know they differentiate between the two. In any case, that's the one that seems to come a little more natural to a lot of people.

1/12/2010 2:11:31 PM

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

155#
15, 11, 8, 6, 5

Mix of strict and kipping PUs
13, 8, 7, 6, 5

I'm still not linking the momentum from one kip to the next. Pretty frustrating. I can do more strict PUs than kipping PUs. Ugh. Tomorrow's another day.

Not bad on the bench I guess. I did not concentrate enough on form and think I can probably hit closer to 20 reps on my next go around with Lynne.

1/13/2010 1:50:54 PM

It will come, it just takes time. I used to get 3 or 4 then lose my rhythm. Eventually it just clicked.


I've been too busy to go the last few days and my body is feeling it

1/13/2010 1:52:56 PM

I hate this workout...I don't like sitting around waiting to feel like I've rested enough to do max reps of something

last time I got: 5/31,4/30,4/30,3/24,3/21

1/13/2010 2:27:38 PM

Five rounds for max reps of:
Body weight bench press 5 4 3 3 3
Pull-ups 10 8 6 6 5

i weight a little under 190, rounded up to 195.


holy god tomorrow's wo. cant wait to see the scaling b/c i can do NONE of that shit.

1/13/2010 8:46:25 PM

lol yea, thats a workout where i sub in some kind of shoulder workout cause that is just stupid


i really like this work out

1,1,1,1,1 shoulder press
3,3,3,3,3 push press
5,5,5,5,5 push jerk

1/13/2010 10:28:57 PM

yea i'm just gonna play fucking tennis

the subs i would have to do would make the wo barely worth while

1/13/2010 10:30:47 PM

i just wish i had a better understanding of how to do this shit.

i feel like i'm going to fuck it up - and jack myself up somehow (given my history with injuries - it's not out of the realm of possibilities)

1/13/2010 10:36:44 PM

yea, well that is how they get people to pay $80/month for their gyms

did you work out at all before starting xfit?

have you asked questions on msg boards? i think they are pretty good about being helpful on the beginners boards.

what exactly are you unsure about?

1/13/2010 10:41:17 PM

There is a wealth of information on the Crossfit main page. Read over the exercises and watch the demos--if you are athletic at all (not meant as a slight), you will glean most of the information you need from watching someone else do it.

This is definitely not to say that I will be able to complete this WOD as Rx'd, but as with anything in life, you get out of Crossfit what you put into Crossfit, and that includes studying the movements prior to the WODs.

As for me, I have spent the last 25 years trying to get walking on my feet down, so walking 100 feet on my hands is nearly out of the question. I will be subbing wall runs for this portion. THe rest I will try as Rx'd...

try.

1/14/2010 8:33:39 AM

Quote :

"did you work out at all before starting xfit?"

yup - but it was mainly on machines - not a lot of free weights

Quote :

"have you asked questions on msg boards?"

i haven't - should try that

Quote :

"Read over the exercises and watch the demos--if you are athletic at all (not meant as a slight), you will glean most of the information you need from watching someone else do it."

&

Quote :

"what exactly are you unsure about?"

I'm unsure about the motions and whether or not I'm doing the lifting correctly. Unfortunately on my mac i can't seem to view the videos, and the last few times that I've tried to youtube the exercises i've gotten the wrong one to do.

I'll ask a stupid (probably) question though - what does "1,1,1,1,1" mean. I mean I'm assuming it's reps but I'm not clear.



<---- noob

1/14/2010 9:36:54 AM

5 sets of your max rep.

What you really need to do is read the comments section of each workout, get a lot of your basic questions answered as you go and then start doing some of the bodyweight (BW) workouts.

Check this out:

http://crossfitbathurst.files.wordpress.com/2009/12/comprehensive-bodyweight-workout-list-v15.pdf

If you are serious about crossfit, you're going to have to put in the study time first and get acquainted to the philosophy and the reasons behind the movements.

Also remember, any question you could possibly think to ask about Crossfit, has probably already been asked online somewhere. No sense asking agin; just use google or look in the FAQ section of crossfit.com

1/14/2010 9:54:56 AM

Personal opinion, the first and key exercise to master for Crossfit is the Air Squat. Done properly, it reinforces core strength and form for all your power lifts, GHD situps, wall ball shots, etc. Pretty good video here (why they chose Phish as workout music is beyond me):

1/14/2010 10:23:22 AM

I disagree about watching videos being sufficient to learn how to lift. You can watch all the videos in the world and try to follow the form, but you probably have some of the mechanics wrong. Unless you're video taping your lifts and submitting them on a good website for critique you're probably doing something several things wrong.

A good trainer will teach you all the techniques first and then pick apart things in your lifts that you never would have gotten naturally. The last thing you want to do is develop muscle memory for improper form and then have to try to fix your bad form later.

1/14/2010 10:30:15 AM

I say most of your information, because most of the videos have commentary that at the very least directs away from undesired form and most natural athletes are visual learners. Obviously getting some virtual coaching by submitting videos of your lifts is really going to help perfect your movements, but based on LunaK's comments--and I mean no disrespect--i think the name of the game is baby steps.

1/14/2010 11:08:06 AM

Big DNF for me on this WOD. Shoulders feel like they've been sledgehammered; not a skill set/experience for which I was prepared. First few sets of HSPU's were pretty good at 6 or 7 without breaking but holding the handstand for 2 minutes was much harder than I expected.

Life inverted is no fun.

[Edited on January 14, 2010 at 1:46 PM. Reason : grammar]

1/14/2010 1:45:47 PM

so i discovered bikram yoga tonight - and no it's not weights - it's fucking insane and intense... think i'm gonna try that out for a while until maybe i have someone to do this with

1/14/2010 10:07:02 PM

Walking on hands workout...easiest thing ever...only took me 43:45

Afterwards one of the coaches/instructors/whatever told me I should have scaled...How the fuck was I supposed to know that going in, this doesn't exactly come up every day. I can do 2 of those exercises without problem any other day.

1/15/2010 10:10:18 AM

Fight gone bad . . . nothing else need be said.

1/17/2010 1:18:49 PM

Kind of bummed out...

went to the gym yesterday excited about the WOD. Did the CFWU twice and then went to the WOD. halfway through the first set of squats I got an intense headache just above and behind my temple. Pushed through the first set of pullups but after returning to the squats, the pain intensified.

left the gym pretty annoyed, but chalked the migraine(?) up to alcohol the night before and just 6 hours of sleep. today i returned to the gym ready to go up against saturday's WOD again behind 12 hours of sleep, no alcohol and better (not perfect) hydration. headache returned in the first set of squats.

im really surprised that these pains are showing up now and not when I was doing the handstand WOD or the lunge/broad jump WOD. any experience with these exertional headaches? really cramping my style.

1/17/2010 5:00:59 PM

yea ive gotten them before

got them because my neck was ridiculously knotted up


maybe try and get a neck massage?

I just didnt workout until my neck loosened up

1/17/2010 5:27:18 PM

That makes a lot of sense. I just changed the setup in my office in the last week, and I think i've messed with the ergonomics--my neck has been killing me during the day. perhaps the headaches are a manifestation of this change.

i'll attempt to right that tomorrow morning.

1/17/2010 6:19:15 PM

3rm Deadlift 5 sets

With correct form (as far as I can tell), my deadlifts are nowhere near what I thought they would be. Form started breaking down at 225, but was locked, so I'll call that my 3rm. Was hoping to be closer to 250, but more importantly I want to rein in good form.

Drank a lot of water today and stretched my neck as often as I could remember. The headache was teasing me as I DL'd, but never manifested.

1/18/2010 1:58:16 PM

100 burpee pullups

16:43

Bar was ~6" above reach

1/20/2010 2:09:04 PM

that looks like a bitch, I'm going to try to fit it in after work tonight.

1/20/2010 2:13:37 PM

Should be interesting...burpee boxjumps are generally a tad bit easier than you think they are, but 100 of them...plus I'm only 5'7"

I got 234 on Fight Gone Bad...third time I've done it, only improve by 5 or 6 each time. Just goes to show how REALLY, REALLY bad I am at endurance stuff...

Also during my last set of wall balls one of my throws didn't have enough trajectory on it and it hit the racks of barbells on the wall just in front of me, bounced off and nailed me right in the chin...only took off maybe one wall ball, but you know...cool story Hansel

[Edited on January 20, 2010 at 2:56 PM. Reason : a]

1/20/2010 2:45:32 PM

I got 239 tue night but it was pack scaling and about 45 extra second rest per round b/c of commute to/setup of rower. Still not bad for first time, imo


also, not sure if you read wrong or typed wrong, but the WO is burpee PULLUPS not burpee BOXJUMPS...

[Edited on January 21, 2010 at 9:55 AM. Reason : a]

1/21/2010 9:54:10 AM

im surprised considering they were jumping PUs, but my lats are en fuego this morning.

today's WOD looks pretty intense as well. no real experience with the OLs so the reps will definitely be trial and error. I don't have access to the GHD setup, so i guess ill look around for an abmat.

going to fuel up at lunch and do this one in the early evening.

1/21/2010 11:00:55 AM

Yeah I wrote that wrong...I had it right in my head, which is why I said my height mattered

I had one of the worst times in my gym ... 20:29

1/21/2010 11:07:06 AM

WOD
10 Clean and Jerks at 105# (30 less than prescribed)
30 situps
3 rounds for time

12:56

Think I would have gone faster with more room and some bumper plates, but tough workout. Im sure GHD situps would have made this time look more like 16 or 17 minutes.

1/22/2010 1:27:51 AM

30#s less by the way, not 30 reps less.

Never done double unders; from what I can remember of middle school, I am horrible at jumping rope, so today's WOD should be funny for folks at my gym.

1/22/2010 9:22:51 AM

yea I always sub tuck jumps. I also suck at jumping rope plus I am 6'4" and my gym doesn't have longer ropes.

1/22/2010 9:34:48 AM

WOD for 1/25

7 thrusters @ 105#
500 meter row
5 rounds for time

19:41

Felt good to be back in the saddle. The thrusters really slowed me down. Needed more unbroken sets. Averaged about 2:15 on the 500m rows with damper set to 5.

1/25/2010 2:04:12 PM

Five rounds for time of: 25:15
Row 500 meters
13590 pound thruster, 74 reps

managed 5 reps on my last set, made me wonder if i could have been doing more throughout, oh well.

Also did first two rounds of rows at full (10) resistance, but dropped 8, 6, 4 in subsequent steps

looks like tomorrow is a modified version of CFT. I usually skip those when i am behind, but i guess ill have to pull this out. plus i'm curious as to my numbers in those wo's.

1/25/2010 10:12:51 PM

We only have one rower so I did the one from Sunday instead

Ended at 27:30 but I ripped off a couple callouses so I lost a few minutes doing the last 30 pullups holding on with just my fingers

1/26/2010 10:27:56 AM

1/26 WOD:

Bench: 200
OHS: 105
Clean: 135

Total: 440

I definitely feel like I had more in me for the clean and OHS. Without bumper plates and the proper amount of space, it makes it hard to go all out on these lifts. Not to mention I could definitely use some coaching. Goal for the year is to increase bench to 225, OHS to 135, and clean to 175.

1/26/2010 2:18:18 PM

135 (failed on 145)
215 (failed on 225)
45

^agree with what you said. i think i could ahve cleaned 145, but i almost dropped the bar on my first attempt so i didnt try again. i dont think i have the flexibility for OHS's. my lower back just doesnt watn to bend that way, so i got 45 and then went over to a wall w/ a 20 lb barbell and did some of this:

Quote :

"I found this helpful: face a wall, stand very close. I mean, toes nearly touching the wall. Then get your broomstick overhead and practice ohs . . . you’ll do everything you can to keep from hitting the wall . . . butt back . . . shoulders up and shrugged . . ."

i think bench was the only thing i felt happy about.

1/26/2010 8:59:28 PM

1/28 WOD

Back squat
1-1-1-1-1-1-1

95
135
155
165
175
185
200 (knees started caving in)

These were full ROM squats. Nearly ass to grass. I feel kind of stupid having the same max for back squat as I do for bench, but I guess that's what happens when you drink the globo kool-aid of chest, bis and tris. We'll call 200 a PR and work up from there

^that sounds like a pretty useful training exercise. i'll try it next time im in the gym.

1/28/2010 2:09:10 PM

1/29 WOD

10 Minutes HSPU : 20 reps
5 minutes squats: 130 reps
2 minutes PUs: 17 reps
1 minute pushups: 25 reps

Total : 192 reps

Not a strong performance at all. Not sure if I would have benefited more from more continuous assisted HSPUs (e.g. feet on the smith machine) or not. In any case, haven't been too stoked with my output in the last couple WODs. Time to step up my intensity.

1/29/2010 2:11:53 PM

^ are you guys doing these workouts on your own based on the crossfit main page? or are you actually working out at an affiliate somewhere?

1/29/2010 9:03:20 PM

i think both wolfpack and i are working at globo's

it isnt always easy, but you sub things and make do

1/29/2010 11:22:57 PM

you guys just need to join one of the affiliates around raleigh, i think you get a lot more out of the workout when you add in the competitive aspect of working out with other people. but not everyone is as unmotivated as me so you might not need it like i do. i've worked out a few times at triangle crossfit whenever i come home, check it out, it's between raleigh and fuquay.

http://www.trianglecrossfit.com/

1/30/2010 10:05:46 AM

i enjoy xfit

but i dont enjoy it $100/a month worth

1/30/2010 10:14:25 PM

10 minutes Handstand push-ups 64 (bridged on knees)
5 minutes Squats 85
2 minutes Pull-ups 12
1 minute Push-ups 17


been fighting off a cold, still felt a bit congested today.

1/31/2010 2:48:06 PM

did WOD from Saturday 1/30

7 rounds
scaled to 75#
7 reps snatch
7 reps snatch balance
7 reps OHS
for time

31:50

couldn't pull the snatch balance video up at work and was too busy drinking coronas, eating chili and playing poker to care about doing my xfit homework this weekend, so my snatch balances looked like push-presses behind my head, but I am sure I was missing some element. Overhead squats were pretty brutal and i almost dumped the bar into the mirrored wall in front of me, which wouldn't have made the Y folks too happy (especially since they've found out what I am doing of late). I was really grunting up a storm on this WOD, which I am always a little self-conscious about because I know some people do it for attention. But whatever, 3-2-1-go

Hope xfit is going well for everyone

2/1/2010 2:30:01 PM

Finally got around to the 1/29 WOD today:

HSPU: 27 strict
Squats: 150
Pull ups: 33 (kipping)
Push ups: 54

264 total

2/1/2010 3:56:02 PM

Nice, man. Especially the 54 pushups in the last minute. Did you use a continuous running clock or did you stop it between elements?

2/1/2010 4:09:41 PM

Thanks, I reset my watch between each set, so about 15 - 20 seconds between sets. I've been doing the official CFWU every day before I work out and I think the dips (even just 30 a day) are helping. I haven't done any real pushup work since my last PT test last May and I maxed my pushups the other day during a diagnostic.

2/1/2010 4:48:12 PM

holy god, i did the snatch/balance/ohs today after doing all those hspu prog's yesterday

yea i cant lift my arms above my head

good times, crossfit, good times!

2/1/2010 9:56:32 PM

ok tomorrow looks awesome, just have to try not to run into people!

maybe i can find an outdoor track around here...

2/1/2010 10:37:59 PM