started crossfit today...

[crazyray™]

just went through 4 rounds of the warm up (1 very slow to practice form, 3 normal speed)

can't wait to see how i progress as i move along

[Skylab]

What got you to try it? I've been interested in this for awhile but don't know that much information and the website is a little confusing.

[Bekim...]

that website sucks

[Skylab]

that website sucks

yea.. only good thing about it is it has a crazy amount of videos.

[Chris]

that website sucks

it serves a purpose,

you look at the WOD workout of the day, see what they sugges you can do their or you can roll your own if you feel so.

Videos are awesome, its really a bare bones program. the site is horrid looking but
it works i guess.

[toprockcantbstoppd]

Keep us informed Ray. I'm particularly curiousKeep your nutrition tight.

[toprockcantbstoppd]

that website sucks

Offer to redesign it for them.

[toprockcantbstoppd]

What got you to try it? I've been interested in this for awhile but don't know that much information and the website is a little confusing.

First things first, go to the Journal page and download every free article and Journal issue you can. Read them...twice. You'll have a much better understanding of it. And start spending more time on their board than this board. That'll help you big time.

[Chris]

Offer to redesign it for them.

i would do it defintely.

[Bekim...]

Offer to redesign it for them.

no because this fad will be out just as fast as eating high carb and low fat went out, and eating high fat and no carb went out.

[chromeheart]

no because this fad will be out just as fast as eating high carb and low fat went out, and eating high fat and no carb went out.
fad lololol ur funny kid.. lolol nigga it aint tae bo.. marines have been using this for a long time fighter have bene using this for 5-8 yrs. just casue ur outta shape ass who lives in a fuckin box dont know shit about nothing dont mean its a fad. :disappoin

[DEEPER KEMICAL]

no because this fad will be out just as fast as eating high carb and low fat went out, and eating high fat and no carb went out.
where are you getting this info?

[toprockcantbstoppd]

no because this fad will be out just as fast as eating high carb and low fat went out, and eating high fat and no carb went out.

maybe, but not for me.

[Chris]

no because this fad will be out just as fast as eating high carb and low fat went out, and eating high fat and no carb went out.

this aint a fad to be quite honest man.

this is how people have been lifting for almost a century, its just a revist to old ways.

a fad is von dutch, affliction t shirts or faggy haircuts,

training to complete exhaustion and beyond is nothing new. spartan warriors trained very similar using heavy clay pots rocks and logs.

[DEEPER KEMICAL]

this aint a fad to be quite honest man.

this is how people have been lifting for almost a century, its just a revist to old ways.

a fad is von dutch, affliction t shirts or faggy haircuts,

training to complete exhaustion and beyond is nothing new. spartan warriors trained very similar using heavy clay pots rocks and logs.
so you find it difficult to do crossfit by yourself?

[chromeheart]

so you find it difficult to do crossfit by yourself? some shit is a lil rough but there are always trainers runnin around to spot u and what not.

[DEEPER KEMICAL]

once i finish MAX OT, i will jump on the CF routine

[crazyray™]

ill be honest ive been doin traditional resistance training since thanksgiving 2005 and im really pumped to see the challenge that crossfit offers to me. that above all is why i'm doing it. pushing yourself to the limits > *

[Chris]

so you find it difficult to do crossfit by yourself?

me?my girl does it with us.

my sensei trains crossfit and my close friend whos an instructor in the dojo cross fits as well all his fighters. so its always around i don't neccesary goto a cross fit gym but we make due with alot of other shit. like doing stuff like running with a heavy bag, heavy bag lunges over your shoulders into 100 burpees, its the logisitics without the fee associated with the schools, kettle bell swings, into thrusters, into chin ups.

i do 2 days a week no (it was 3 before) at the gym, usually be like a olympic lift routine for those 2 days, be it, clean jerks, push presses, and overhead squats. stuff like that. i
been in the dojo more these days tho, moving away from the lifting of weights often, down to 187 right off the scale just now. 1 day outdoor, and 1-2 days at the dojo

I have done routines alone, its not easy to do it by yourself so much as you want to naturally quit for hte most part best to have someone there to push you thru it. my girl is usually there telling me what little weakling i am and how shes going to rape my bank account, that usually sets me on fire! ;-)

[DEEPER KEMICAL]

me?my girl does it with us.

my sensei trains crossfit and my close friend whos an instructor in the dojo cross fits as well all his fighters. so its always around i don't neccesary goto a cross fit gym but we make due with alot of other shit. like doing stuff like running with a heavy bag, heavy bag lunges over your shoulders into 100 burpees, its the logisitics without the fee associated with the schools, kettle bell swings, into thrusters, into chin ups.

i do 2 days a week no (it was 3 before) at the gym, usually be like a olympic lift routine for those 2 days, be it, clean jerks, push presses, and overhead squats. stuff like that. i
been in the dojo more these days tho, moving away from the lifting of weights often, down to 187 right off the scale just now. 1 day outdoor, and 1-2 days at the dojo

I have done routines alone, its not easy to do it by yourself so much as you want to naturally quit for hte most part best to have someone there to push you thru it. my girl is usually there telling me what little weakling i am and how shes going to rape my bank account, that usually sets me on fire! ;-)
thats what im afraid of... doing it in a CF environment keeps you motivated..doing it alone sucks

[Chris]

thats what im afraid of... doing it in a CF environment keeps you motivated..doing it alone sucks

ya you kinda do need someone to be there, naturally (this is with all working out and training) you rationalize in your head, ok i did enough, and leave the gym we all do it at times.

I think thats what my good friend pete taught me about BJJ you goto the gym your tired your working out ok fine 1,2,4,6,10 boom ahhh im kinda tired going thru the motions your good ill just do one more set and bounce. everyone has done it. but in BJJ somoenes trying to choke the life from you you snap out of the "im tired syndrome " real fast. faster than fast.

[crazyray™]

its just like everything else though honestly. i could never see myself walking away from ANY workout, i'd feel like a failure.

i felt like i was gonna puke yesterday but i pushed through the last round while people were looking @ me like WTF are you doing.

i never pegged you to be the type to walk away from ANY workout DK, so i wouldnt worry about it.

[DEEPER KEMICAL]

its just like everything else though honestly. i could never see myself walking away from ANY workout, i'd feel like a failure.

i felt like i was gonna puke yesterday but i pushed through the last round while people were looking @ me like WTF are you doing.

i never pegged you to be the type to walk away from ANY workout DK, so i wouldnt worry about it.
thanks ray.

i know i could push through, but when you have fellow CFers pushing through and kicking ass, YOU want to keep up too, you know?

i love olympic strength training because its just me and the weight. MAX OT is giving me some great results, but now im looking to lean out a tad. I think CF is the way

[Chris]

its just like everything else though honestly. i could never see myself walking away from ANY workout, i'd feel like a failure.

i felt like i was gonna puke yesterday but i pushed through the last round while people were looking @ me like WTF are you doing.

i never pegged you to be the type to walk away from ANY workout DK, so i wouldnt worry about it.

thats wishful thinking... however we are all human and unless you possess an inhuman ability the best of the best tire and want to give in its your body telling you yo you pushed it to its limit. its your MIND at that point that gets you thru the rest of the workout not your body. best to have a partner honestly plus alot of CF stuff needs someone with a stop watch or keeping track of stuff basic spotting. having someone there in your face like a drill srgt, kinda is better than you telling yourself go go go go go. when someones all up in your face not only do you not want to give up you sometimes want to compete thast a great thing.

[Chris]

thanks ray.

i know i could push through, but when you have fellow CFers pushing through and kicking ass, YOU want to keep up too, you know?

i love olympic strength training because its just me and the weight. MAX OT is giving me some great results, but now im looking to lean out a tad. I think CF is the way

im like you in that sense, i got all the bulk i need, lately im just like man i been working out for a longggggg time i just want to get rid of the small tire around my stomach CF has done that with flying colors.

[crazyray™]

thats wishful thinking... however we are all human and unless you possess an inhuman ability the best of the best tire and want to give in its your body telling you yo you pushed it to its limit. its your MIND at that point that gets you thru the rest of the workout not your body. best to have a partner honestly plus alot of CF stuff needs someone with a stop watch or keeping track of stuff basic spotting. having someone there in your face like a drill srgt, kinda is better than you telling yourself go go go go go. when someones all up in your face not only do you not want to give up you sometimes want to compete thast a great thing.

i agree w/you about the partner... out of 100 people i know i'd say maybe 3 or 4 are built to handle CF type training. i just was complimenting DK on his work ethic, and also i could never see myself walking away from any workout ever. just how i roll. :agree

[Chris]

i agree w/you about the partner... out of 100 people i know i'd say maybe 3 or 4 are built to handle CF type training. i just was complimenting DK on his work ethic, and also i could never see myself walking away from any workout ever. just how i roll. :agree

thats a great attitude then.

i usually want to vomit as i leave, and ask my self why the torture? till about 10 minutes later then i feel higher than a kite till the next day.

something sick and twisted inside me keeps me coming back for more.

[J. Martin]

can someone please post the link?

I know it's somewhere in the forum, but I'm lazy and asking nicely :)

[Chris]

can someone please post the link?

I know it's somewhere in the forum, but I'm lazy and asking nicely :)

http://www.crossfit.com

[J. Martin]

http://www.crossfit.com

gracias

[J. Martin]

shit, there are like a million different exercises.

[crazyray™]

looking foward to 1-1-1-1-1-1-1 weighted pullups today

by the time the warmup is done, then that, its like a 25 min workout. and my legs are twitching after the 5x5 squatting yesterday. i love how they mix up really heavy strength training some days with some circuit stuff. its so fun to have a new workout daily.

[Chris]

looking foward to 1-1-1-1-1-1-1 weighted pullups today

by the time the warmup is done, then that, its like a 25 min workout. and my legs are twitching after the 5x5 squatting yesterday. i love how they mix up really heavy strength training some days with some circuit stuff. its so fun to have a new workout daily.

i think this is waht keeps me coming back.
its all about change. everyone wants a work out routine, routine anything is the problem most of the time.

[crazyray™]

i think this is waht keeps me coming back.
its all about change. everyone wants a work out routine, routine anything is the problem most of the time.

thats what i figured. i went from 155 to 221 with 2.5 yeras of typical reistance training 4-7 days a week. the last 6 months its been a little stale for me. i need something more of a challenge, to push the envelope (PERSONALLY).

this is not to say that i don't respect all the dudes killin it on the weight room floor night in and night out, just that for me i need something that can take me even further.

[Chris]

thats what i figured. i went from 155 to 221 with 2.5 yeras of typical reistance training 4-7 days a week. the last 6 months its been a little stale for me. i need something more of a challenge, to push the envelope (PERSONALLY).

this is not to say that i don't respect all the dudes killin it on the weight room floor night in and night out, just that for me i need something that can take me even further.

totally.

in all honestty there were times when i was like man if i gotta work out like this (meaning the weight room ) for another 10 years i won't make it i need a change this don't even motivate me to get out. now im pumped up. plus who can compete witht he fact that your woking out for 20 minutes and doing 3 xs the amount of work in an hour that your used to doing, means more time with my family, my woman, my dog, and my own personal life.

[crazyray™]

totally.

in all honestty there were times when i was like man if i gotta work out like this (meaning the weight room ) for another 10 years i won't make it i need a change this don't even motivate me to get out. now im pumped up. plus who can compete witht he fact that your woking out for 20 minutes and doing 3 xs the amount of work in an hour that your used to doing, means more time with my family, my woman, my dog, and my own personal life.

mothafucking bingo. you hit the nail on the head. especially more now then ever i need to get the hardest training in the shortest amount of time possible. if you think about it, even moving FAST, with typical training you should be doing...

10 minutes of stretching, 40 minutes of lifting, and including cardio you are looking at another 15, and probably another 10 of stretching after... and that's moving at a fast pace... 1 hr 15 min

crossfit you just bang out the warm up, then whatever it is for the day and you are out. its fantastic. functional strength, and functional for life (and im busy as hell).

[toprockcantbstoppd]

I couldn't have said it better. All very valid points and observations.

[toprockcantbstoppd]

Today I just noticed I'm down 2 pant sizes and other than my knee (meniscus), I'm stronger and fitter than I've ever been.

[crazyray™]

awesome.

another benefit to crossfit is that you can adapt to fit your weaknesses. i have a weaker chest, so i can throw some 5x5 benching in there after a WOD or on an off day just so that i can continue to build stength and symmetry evenly

and btw, you dont have to tell me about pushing down and up vs. out from benching, i know the deal, i just want to work on the chest

learning by the day > *

[toprockcantbstoppd]

awesome.

another benefit to crossfit is that you can adapt to fit your weaknesses. i have a weaker chest, so i can throw some 5x5 benching in there after a WOD or on an off day just so that i can continue to build stength and symmetry evenly

and btw, you dont have to tell me about pushing down and up vs. out from benching, i know the deal, i just want to work on the chest

learning by the day > *

Actually, we ere commenting the other day on just how little Bench press CF has in its workouts. There's only two workouts in the entire program that have benching. For building raw upper body strength, there is a consensus that bench press is the single best movement. Coupled with sufficient Overhead Pressing work, you'll have great strength. It is a staple of the Starting Strength program and many other programs that Coach Rippetoe uses.

[toprockcantbstoppd]

[QUOTE=crazyray™;2377459]looking foward to 1-1-1-1-1-1-1 weighted pullups today[QUOTE]

I did this last week and I had BW + 20 KG (12 & 8 kg KBs hanging between my legs). I looked like the Elephant Man with the KBs hanging between my legs.

[crazyray™]

[QUOTE=crazyray™;2377459]looking foward to 1-1-1-1-1-1-1 weighted pullups today[QUOTE]

I did this last week and I had BW + 20 KG (12 & 8 kg KBs hanging between my legs). I looked like the Elephant Man with the KBs hanging between my legs.

i had to go late last night, so after the CFWU (obviously with no pullups), i did

bodyweight (215), 10, 20, 25, 25, 30, 35

never been great with pullups due to how long my arms are, but i'm ready to see gains going foward

[crazyray™]

just did some stretching then a 5x5 quick bench press routine tonight. feeling great. looking foward to tommorow's workout. yES

[toprockcantbstoppd]

I did the 5-5-5-5-5 Shoulder Press WOD from the other day. My shoulders are bitch. 118 lbs. We also did about 1.5 hrs. of H2H combatives before, so maybe that had something to do with it.

[crazyray™]

I did the 5-5-5-5-5 Shoulder Press WOD from the other day. My shoulders are bitch. 118 lbs. We also did about 1.5 hrs. of H2H combatives before, so maybe that had something to do with it.

also consider you are on a bum knee. i'm really pumped about the first timed WOD tommorow. i'm wondering if i should scale it back as RXed to 50 across the board, or just go for 100s

[Chris]

We also did about 1.5 hrs. of H2H combatives before, so maybe that had something to do with it.

ya, ya think? lol

[Chris]

[QUOTE=toprockcantbstoppd;2378824][QUOTE=crazyray™;2377459]looking
never been great with pullups due to how long my arms are, but i'm ready to see gains going foward

neither was I when i started way back, i just did jumping pull ups for a while and i caught up fast, i made my girl do this, shes got sick lower body strength but can't do a pull up, shes couldn't even get 1 a week ago, today she did 3. stick at it, great excersize and my grip strenght and forearm size shot up big time since CF.

[toprockcantbstoppd]

also consider you are on a bum knee. i'm really pumped about the first timed WOD tommorow. i'm wondering if i should scale it back as RXed to 50 across the board, or just go for 100s

We did "Angie" last week. You can definitely handle it as RXd! The pull-ups are going to be the roughest. I think my time was a little over 23:00, but it may have been 27:00. I was just really happy to finish under 30:00 and not have to scale. Do it!

[crazyray™]

if i start to burnout on pullups, what would you suggest to finish. get a spot? use a resistance band for help? finish with jumping?

[toprockcantbstoppd]

if i start to burnout on pullups, what would you suggest to finish. get a spot? use a resistance band for help? finish with jumping?

If you have bands, that would be my first choice. Jumping Pull-Ups are my backup.

[DEEPER KEMICAL]

angie today!!!

[toprockcantbstoppd]

I enjoyed Angie alot. One of my better feeling workout to date doing CF. I was scared shitless to even attempt it just a few months ago. it beez like that sometimes yo.

[DEEPER KEMICAL]

pullups are gonna be tough, straight up

[Frankie Spano]

If you have bands, that would be my first choice. Jumping Pull-Ups are my backup.

I most def agree..bands are the way to go...i also like to implement concentrating on 10 sec negatives for those who are begining. jump up and start (10 sec) down. just my opinion....

[chromeheart]

also consider you are on a bum knee. i'm really pumped about the first timed WOD tommorow. i'm wondering if i should scale it back as RXed to 50 across the board, or just go for 100s
yeah i started at 50 for pull ups n kept the rest as is. worked into 85 now.. but i do some jump pullup as welll for metabolic gains as well

[DEEPER KEMICAL]

you would still have to do the CF Warm up, right?

[kroms]

hmmmmm....let's see how this goes today...

[chromeheart]

you would still have to do the CF Warm up, right?
yeah but no pullups. situps is whatevs and i would put in a bench also..

[toprockcantbstoppd]

I most def agree..bands are the way to go...i also like to implement concentrating on 10 sec negatives for those who are begining. jump up and start (10 sec) down. just my opinion....

This is actually a very good idea. I think I'm about at a 5-6 sec. descent.

[toprockcantbstoppd]

you would still have to do the CF Warm up, right?

I would only do one round, 15 reps with a WOD like Angie.

[kroms]

approx. 17:30 with 50 pull-ups though...i suck at pull-ups

[toprockcantbstoppd]

approx. 17:30 with 50 pull-ups though...i suck at pull-ups

What did you think of the workout? How are you feeling? Good job!

[kroms]

What did you think of the workout? How are you feeling? Good job!

it was def work!....i can probably do better on the time...but i wanted to feel it out and pace myself...i knew the pull-ups were going to be the tough part...

im over 6'6" 225+...so it aint easy...

i have to train 2 hours tonite so i guess i'll see how it goes....

[Frankie Spano]

This is actually a very good idea. I think I'm about at a 5-6 sec. descent.

its really worked well for me....and i constantly interchange...i can now do 10 solid pullups full extension...all considering i am 6'2" at 245lbs

[chromeheart]

its really worked well for me....and i constantly interchange...i can now do 10 solid pullups full extension...all considering i am 6'2" at 245lbs
that aint crossfit thats longo..

[Frankie Spano]

that aint crossfit thats longo..

didnt say it was crosfitt, its actually just a techinoque i used in my past to aid my pullup strength....i do crossfit with Gabert 2x a week. i was just giving a suggestion Kevin.

[chromeheart]

didnt say it was crosfitt, its actually just a techinoque i used in my past to aid my pullup strength....i do crossfit with Gabert 2x a week. i was just giving a suggestion Kevin.
GABERT been doin cf for a long ass time..

[RepoU2]

This is actually a very good idea. I think I'm about at a 5-6 sec. descent.

Just curious as pull-ups is my big weakness still: How would you use a band for pull-ups?

Also, in your opinion would I be better off doing fewer reps of jumping with a slower descent or the full 15 reps assisted?

[chromeheart]

Just curious as pull-ups is my big weakness still: How would you use a band for pull-ups?

Also, in your opinion would I be better off doing fewer reps of jumping with a slower descent or the full 15 reps assisted?

u can do on hand palm in the other palm out but switch alot of cf'ers do this to get max work

[crazyray™]

i usually bent at the knees and wrap the band around my kness for assistance on pullups.

[DEEPER KEMICAL]

i didnt do crossfit today. as soon as i got into the gym i had an urge to deadlift, i havent done it in over 4 weeks. felt great

did some real solid deads, followed by some clean squats, then finished off with hang clean squats. i am beatttttttttttttttt

[Chris]

im pretty good at pullups, tho then again im only 5 10, so my arm lengths is no where near someone whos 6'6"
i think shorter people got it easier for some excersises, like squats bench and pull ups, don't got too far to travel. my boys like 5 5 and he can bench press a ton of weight but its funny cause the bar literally moves maybe 2 feet tops?

[DEEPER KEMICAL]

im pretty good at pullups, tho then again im only 5 10, so my arm lengths is no where near someone whos 6'6"
i think shorter people got it easier for some excersises, like squats bench and pull ups, don't got too far to travel. my boys like 5 5 and he can bench press a ton of weight but its funny cause the bar literally moves maybe 2 feet tops?
2 feet is alot!!

[Frankie Spano]

Just curious as pull-ups is my big weakness still: How would you use a band for pull-ups?

Also, in your opinion would I be better off doing fewer reps of jumping with a slower descent or the full 15 reps assisted?

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[DEEPER KEMICAL]

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good vid

[Chris]

2 feet is alot!!

maybe im exagerating but how is 2 feet alot when the average shirt size inseem arm lenth is 33/34?

[DEEPER KEMICAL]

if you think about a bench press and the proper form of a bench press, (chest high, back arched) the ROM is only maybe 18 inches.

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[RepoU2]

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Excellent! Thanks!

Might try a few different ways today since I have so many to do, hopefully I make it to 50.

[crazyray™]

if you think about a bench press and the proper form of a bench press, (chest high, back arched) the ROM is only maybe 18 inches.

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i always thought you DIDNT want your back to arch during bench press @ all.

[DEEPER KEMICAL]

i always thought you DIDNT want your back to arch during bench press @ all.
arching the back during bench press is the proper way to do it.

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feet firmly planted on the floor, ass ON the bench, back arched, lats flared.




A LOTTTTTTTT of people arch their backs and their asses come off the bench, thats a NO NO. this happens because they are trying to compensate for lack of drive by pushing themselves up.

[crazyray™]

NICE! i always kept my neck up a to stop my back from arching because i thought that was the best way to not cheat.

[crazyray™]

30:37 as RXed

did a bunch of dead hang, a TON of band pullups, and a few jumping

deadly, had a nice puke session midway too

[toprockcantbstoppd]

It's a fine line with the back arch on the BP. Like DK said, you don't want your ass to come off of the bench, but if we've learned anything over the past couple of months it is to always. always keep the lumbar curve.

[toprockcantbstoppd]

30:37 as RXed

did a bunch of dead hang, a TON of band pullups, and a few jumping

deadly, had a nice puke session midway too

That's rad!

[toprockcantbstoppd]

Just curious as pull-ups is my big weakness still: How would you use a band for pull-ups?

Also, in your opinion would I be better off doing fewer reps of jumping with a slower descent or the full 15 reps assisted?

Secure the band to bar and put your foot or knee in like a stirrup. I prefer putting my foot in, others prefer putting their knee in.

I always try to mimmick the movement as closely as possible. Jumping Pull-ups and dead hang are two different animals altogether, I don't care what anyone says. I would prefer to do the band-assisted pull-ups for the prescribed rep scheme.

[Chris]

i love this , str8 from the crossfit site

Here's some insight from Coach on the intent of CrossFit:

"CrossFit is in large part derived from several simple observations garnered through hanging out with athletes for thirty years and willingness, if not eagerness, to experiment coupled with a total disregard for conventional wisdom. Let me share some of the more formative of these observations:
1. Gymnasts learn new sports faster than other athletes.
2. Olympic lifters can apply more useful power to more activities than other athletes.
3. Powerlifters are stronger than other athletes.
4. Sprinters can match the cardiovascular performance of endurance athletes � even at extended efforts.
5. Endurance athletes are woefully lacking in total physical capacity.
6. With high carb diets you either get fat or weak.
7. Bodybuilders can't punch, jump, run, or throw like athletes can.
8. Segmenting training efforts delivers a segmented capacity.
9. Optimizing physical capacity requires training at unsustainable intensities.
10. The world's most successful athletes and coaches rely on exercise science the way deer hunters rely on the accordion."

[crazyray™]

today's WOD kicked my ass. i was dripping sweat and had a near heave during the 3rd round. i feel so fufilled and fantastic after i finish crossfit workouts though. just knowing i've worked harder then everyone on the gym floor.

[kroms]

Thrusters 1-1-1-1-1-1-1

to warm up because i never really did these heavy...
(45x10, 65x10,95x5, 115x5, 135x3, 155x3, 165x2)

175, 185, 185, 205f, 195f, 185, 190


finished up with 1 mile run (which is good for me considering i dont run unless im getting chased...lol)....and ten100m sprints...

[DEEPER KEMICAL]

Thrusters 1-1-1-1-1-1-1

to warm up because i never really did these heavy...
(45x10, 65x10,95x5, 115x5, 135x3, 155x3, 165x2)

175, 185, 185, 205f, 195f, 185, 190


finished up with 1 mile run (which is good for me considering i dont run unless im getting chased...lol)....and ten100m sprints...
good numbers

[toprockcantbstoppd]

Assuming good form, those numbers are real straight.

[crazyray™]

thrusters again today!

took last night off, didn't run 5k worked about 13 hours straight

[DEEPER KEMICAL]

No Excuses!

[crazyray™]

No Excuses!

13 hours running around all day was enough cardio for me, i'm not doin a 5k i don't care what you say. if it was any lifting exercise i woulda done it though :lostit

[Chris]

going to do the thrusters and pull ups what what, bee back with vomit on my face in a bit! hollla..

[toprockcantbstoppd]

going to do the thrusters and pull ups what what, bee back with vomit on my face in a bit! hollla..

It's practice for "Fran".

[crazyray™]

i'm ready. i havent taken a day off since starting crossfit (off days 5x5 bench), so today should be great

[kroms]

im a day behind so i'll see how this works out tomorrow...

i didnt do 5K today either.....i'm doing sprints every other day in addition to all other training...so that's enough runnin for me...

[DEEPER KEMICAL]

no joke, ive never worked out my legs this much in 1 week since i started the CFCatalyst

[crazyray™]

i did 9 rounds tonight. but had resistance band pullups and had to scale back the last 4 thrusters to just the bar.

[toprockcantbstoppd]

i did 9 rounds tonight. but had resistance band pullups and had to scale back the last 4 thrusters to just the bar.

Real nice!

[toprockcantbstoppd]

no joke, ive never worked out my legs this much in 1 week since i started the CFCatalyst

Right!

[DEEPER KEMICAL]

i did 9 rounds tonight. but had resistance band pullups and had to scale back the last 4 thrusters to just the bar.
im gonna give this a try today

[kroms]

im gonna give this a try today

oooppphhh....9 rounds w/ assisted pull-ups...and one extra round of thrusters before time was up....:wallbang

this should feel just great tomorrow...

[crazyray™]

Real nice!

i wanted to walk away, felt hideous. but finished it and took about 20 minutes after sitting outside on a stoop just to avoid yacking. you look at some of the times and rounds dudes post on crossfit.com in the comments and i really give them a TON of respect.

[kroms]

i wanted to walk away, felt hideous. but finished it and took about 20 minutes after sitting outside on a stoop just to avoid yacking. you look at some of the times and rounds dudes post on crossfit.com in the comments and i really give them a TON of respect.

i'll behappy some day when i can do real pullups...:lostit

[DEEPER KEMICAL]

oooppphhh....9 rounds w/ assisted pull-ups...and one extra round of thrusters before time was up....:wallbang

this should feel just great tomorrow...
actually, i may not do this today. tomorrows work out is some heavy snatches and cleans. need to conserve some strength

[toprockcantbstoppd]

i wanted to walk away, felt hideous. but finished it and took about 20 minutes after sitting outside on a stoop just to avoid yacking. you look at some of the times and rounds dudes post on crossfit.com in the comments and i really give them a TON of respect.

Werd!

[toprockcantbstoppd]

I really hated to miss this WOD. I just ahd surgery this morning though so I had to chill.

[DEEPER KEMICAL]

I really hated to miss this WOD. I just ahd surgery this morning though so I had to chill.
how you feeling?

[toprockcantbstoppd]

how you feeling?

mad groggy. Doped up.

[DEEPER KEMICAL]

mad groggy. Doped up.
no doubt.

we have a "Tabata-something Else" waiting for you...lets go!

[toprockcantbstoppd]

no doubt.

we have a "Tabata-something Else" waiting for you...lets go!

easy, easy. I want to go do burpees 2morrow!

[kroms]

"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

anyone?....anyone?...Bueller....Bueller?

[crazyray™]

"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

anyone?....anyone?...Bueller....Bueller?

worked 6-530, gonna go home catch a quick power nap, eat and then give it a try

fuck it time to turn it up a few notches

[toprockcantbstoppd]

It was the first CF workout I did back in Sept. I had to scale th run to .5 mile and it was still brutal.

[crazyray™]

so. yesterday i did 5x5 bench on the off day from CF to work on weaknesses. my left rotator cuff was REALLY irritated, but i wasn't missing the WOD. it was hard as fuck to do pushups, but i wasn't scaling it... its just how i am.

#s weren't great, i also had both calves cramp bad on my last mile which added some time.

CF warmup (modified for today)
2 rounds of 15 back extensions/situps

1 mile
100 pullups (20 dead hang, 80 with bands)
200 pushups
300 squats
1 mile

1:10 as RXed

[toprockcantbstoppd]

so. yesterday i did 5x5 bench on the off day from CF to work on weaknesses. my left rotator cuff was REALLY irritated, but i wasn't missing the WOD. it was hard as fuck to do pushups, but i wasn't scaling it... its just how i am.

#s weren't great, i also had both calves cramp bad on my last mile which added some time.

CF warmup (modified for today)
2 rounds of 15 back extensions/situps

1 mile
100 pullups (20 dead hang, 80 with bands)
200 pushups
300 squats
1 mile

1:10 as RXed

At least you finished. When I do this WOD I think about the man who it's named after and why they have these "heroe" WODs. That should be motivation enough. These people gave it all...we can give 30 minutes.

[toprockcantbstoppd]

Ray, it's great to see you being so consistent with the program. You'll appreciate it soon enough, if you don't already. I'm amazed at how much I didn't know about exercise by finding CF. What cave was I hiding in my whole life?

[kroms]

"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

anyone?....anyone?...Bueller....Bueller?


about 1:04 give or take (i was so delirious i forgot to stop my watch)....
did weight-asisted pull-ups because again i suck...

my gym closed with about 100 squats and the last mile left....so i went outside inthe parking lot and finished...

i dont know if the hobble-sprint-walk is an actual "run" for the last mile...but i couldnt feel my legs and i think my vision was getting blurry...
my 3 hours of mma tomorrow should be fun...

im saving the 1-1-1-1-1 3-3-3-3-3 5-5-5-5-5 for monday if my limbs still work (which i doubt)...

[crazyray™]

good shit dude, i'm gonna post some more stuff later on, im runnin out the door right now tho

[toprockcantbstoppd]

my gym closed with about 100 squats and the last mile left....so i went outside inthe parking lot and finished...

i dont know if the hobble-sprint-walk is an actual "run" for the last mile...but i couldnt feel my legs and i think my vision was getting blurry...
my 3 hours of mma tomorrow should be fun...

True CF fashion. I love it! :applaud

[kroms]

im saving the 1-1-1-1-1 3-3-3-3-3 5-5-5-5-5 for monday if my limbs still work (which i doubt)...

im a little behind but i got around to it today...

(warmed up with 65x12, 95x10, 135x2, 155x1)

SP 185-185-185-195F-185

(left shoulder felt a little tweaked)

PP 135-135-155-155-165

PJ (dropped the weight considerably - not really comfortable with the movement as of yet)

95-115-115-125-135


and since im behind a few days i did 2 rounds 800m

3:53 and 3:35

have to train tonite so i dont want to ruin myself im old....

[toprockcantbstoppd]

im a little behind but i got around to it today...

(warmed up with 65x12, 95x10, 135x2, 155x1)

SP 185-185-185-195F-185

(left shoulder felt a little tweaked)

PP 135-135-155-155-165

PJ (dropped the weight considerably - not really comfortable with the movement as of yet)

95-115-115-125-135


and since im behind a few days i did 2 rounds 800m

3:53 and 3:35

have to train tonite so i dont want to ruin myself im old....


Your PP #s are way off. They should be higher than your SP because it it further along the power continuum. You are able to generate more power because of the use of your legs in the movement. The PJ #s are understandable because it is an unfamiliar movement. Stick with it. Good stuff though.

[DEEPER KEMICAL]

Yea I thought his PP numbers were way out of proportion. If you can easily strict press 185, you should easily PP 225, no problem. Work on it. Leg drive, leg drive, LEG DRIVE!!!!!!

[kroms]

yeah i def figured the PP should be more...but my shoulder felt a lil weird so i didnt want to push it....im old and break easily these days...:chuckle

next time i'll see how it goes...

[James Maxx]

OK Im gonna try to post yesterday's workout in a crossfit format here we go:

15 - 10 - 8 - 8
Incline bench press
bicep curls

(with olympic bar no weight)
15 - 15 - 12 - 12
Overhead squat
Clean (from standing position)

(this one sounds easy but it was brutal)
Tabata style on treadmill at maximum incline
work to rest ratio 1:1 (20 seconds running at 7mph then 20 seconds rest)
I did this 4 times.

Tabata style on a treadmill or any cardio work is similar to HIIT.

[James Maxx]

Next time Im gonna do real cleans not the pussy ones I did. I was just worried I didn't wanna hurt myself and wanted to get my grip technique worked on.

[DEEPER KEMICAL]

Next time Im gonna do real cleans not the pussy ones I did. I was just worried I didn't wanna hurt myself and wanted to get my grip technique worked on.
how was your form? are you exploding?are you pulling with you arms?

[James Maxx]

how was your form? are you exploding?are you pulling with you arms?

Definitely pulling with arms I also kinda use my traps/shoulders to heave the bar up and use my arms to quickly curl it up to my chest.

[DEEPER KEMICAL]

Definitely pulling with arms I also kinda use my traps/shoulders to heave the bar up and use my arms to quickly curl it up to my chest.
bingo. not to bring you down, but thats pretty incorrect form.

think of your arms as the only way to attach YOU to the bar. THATS IT. the bar should travel along a path due to the explosive upward shrug motion then you have to PULL yourself UNDER the bar to catch it. all the while, catching it in a front squat position.

check out this video

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keep practicing with the bar until your form is SPOT ON

[toprockcantbstoppd]

Definitely pulling with arms I also kinda use my traps/shoulders to heave the bar up and use my arms to quickly curl it up to my chest.

Sounds good from your description. Make sure the arms are the very last things to activate because when the "arm bends the power ends."

First things first, eliminate bicep curls altogether for now. You've done them your whole life I'm betting. Stop. Try Chin-Ups (palms facing you). And work dips, dips, and more dips. Your arms will explode, trust. Plus you'll be one step closer to true CF.

Next, true Tabata is a 2:1 ratio (20 sec. ON, 10 OFF). If you thought 1:1 was bad, try 2:1. And yes, it is a form of HIIT.

[DEEPER KEMICAL]

Sounds good from your description. Make sure the arms are the very last things to activate because when the "arm bends the power ends."

First things first, eliminate bicep curls altogether for now. You've done them your whole life I'm betting. Stop. Try Chin-Ups (palms facing you). And work dips, dips, and more dips. Your arms will explode, trust. Plus you'll be one step closer to true CF.

Next, true Tabata is a 2:1 ratio (20 sec. ON, 10 OFF). If you thought 1:1 was bad, try 2:1. And yes, it is a form of HIIT.
he shouldn't be pulling with his arms Randy.

[toprockcantbstoppd]

BTW James, if you are doing adequate amount of Overhead work, push-ups, and some flat bench, you can eliminate inclined presses. All I did was incline I had to come to the conclusion that Coach Rip knew more than me and followed his advice.

[toprockcantbstoppd]

he shouldn't be pulling with his arms Randy.

At the very end his arms will have to bend slightly to get under the bar. That's all I meant. Other than that, just like you said, they're just along for the ride.

[toprockcantbstoppd]

No, pulling with the arms is not good at all.

[DEEPER KEMICAL]

At the very end his arms will have to bend slightly to get under the bar. That's all I meant. Other than that, just like you said, they're just along for the ride.
oh ok. yea the arms are like hooks. he mentioned "curling it to his chest", which im assuming he means a reverse curl, which could seriously injure his forearms at increased poundages

[toprockcantbstoppd]

I'm having a hard time breaking this habit. Its hard to rewire my brain on this for some reason.

[DEEPER KEMICAL]

this is the POWER CLEAN

<object width="425" height="355"><param name="movie" value="http://www.youtube.com/v/eYoSu5Ma0cU&hl=en&color1=0x2b405b&color2=0x6b8ab6"></param><param name="wmode" value="transparent"></param><embed src="http://www.youtube.com/v/eYoSu5Ma0cU&hl=en&color1=0x2b405b&color2=0x6b8ab6" type="application/x-shockwave-flash" wmode="transparent" width="425" height="355"></embed></object>

[DEEPER KEMICAL]

<object width="425" height="355"><param name="movie" value="http://www.youtube.com/v/HfOBmNLCH0g&hl=en&color1=0x2b405b&color2=0x6b8ab6"></param><param name="wmode" value="transparent"></param><embed src="http://www.youtube.com/v/HfOBmNLCH0g&hl=en&color1=0x2b405b&color2=0x6b8ab6" type="application/x-shockwave-flash" wmode="transparent" width="425" height="355"></embed></object>

[toprockcantbstoppd]

awsome video

[James Maxx]

BTW James, if you are doing adequate amount of Overhead work, push-ups, and some flat bench, you can eliminate inclined presses. All I did was incline I had to come to the conclusion that Coach Rip knew more than me and followed his advice.

Yea I was gonna do regular flat dumbell bench presses but all the flat benches were taken.

[James Maxx]

oh ok. yea the arms are like hooks. he mentioned "curling it to his chest", which im assuming he means a reverse curl, which could seriously injure his forearms at increased poundages

I get what your saying now. I just figured Id use my arms a bit since I wasn't starting from a squat position.

[DEEPER KEMICAL]

I get what your saying now. I just figured Id use my arms a bit since I wasn't starting from a squat position.
just imagine doing a severe shrug where the bar just travels by itself and youre there to just catch it on your chest. alot of people do like a jumping high-row with is also incorrect. remember, these movements take LOTS of practice and dedication to get them right. stick with it and youll reap the benefits

[chromeheart]

5 rounds
15 thursters
15 turkish getups each hand
25- 24inch box jump


did it in 23mins
than did 2 x 800 meter rows 1st was 3:02 2nd 3:26
was goin to attempt # 3 but almost vomited an shitted my pants. lajfdkajsdfj

[toprockcantbstoppd]

5 rounds
15 thursters
15 turkish getups each hand
25- 24inch box jump


did it in 23mins
than did 2 x 800 meter rows 1st was 3:02 2nd 3:26
was goin to attempt # 3 but almost vomited an shitted my pants. lajfdkajsdfj

That's good stuff! Yeah, rowing and plyos will do that.

[James Maxx]

5 rounds
15 thursters
15 turkish getups each hand
25- 24inch box jump



You do thrusters with a barbell or dumbells?

[toprockcantbstoppd]

You do thrusters with a barbell or dumbells?

I prefer BB, but DB Thrusters rock too!

[James Maxx]

I prefer BB, but DB Thrusters rock too!

Im gonna try those tonight along with stiff-legged deadlifts then finish off with some HIIT on a bike, then Ill wobble my ass home.

[toprockcantbstoppd]

Im gonna try those tonight along with stiff-legged deadlifts then finish off with some HIIT on a bike, then Ill wobble my ass home.

Why not put it together in a circuit like:

3-5 rounds for time of:

15 Thrusters, 65 lbs.
9 SLDL
400m run

That would be rad!

[James Maxx]

Why not put it together in a circuit like:

3-5 rounds for time of:

15 Thrusters, 65 lbs.
9 SLDL
400m run

That would be rad!

I would do that but the cardio section in my gym is in a different section and the gym is scarce on equipment so I don't wanna do a round come back to the rack and its taken.

[toprockcantbstoppd]

I would do that but the cardio section in my gym is in a different section and the gym is scarce on equipment so I don't wanna do a round come back to the rack and its taken.

That's legit.

[kroms]

"Diane"

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

00:09:28

i surprised i could get thru all the DL straight...there def some improving to do...

did 5-100m sprints after to finish off...

[toprockcantbstoppd]

I can't belive your gyms haven't said something to you guys yet for doing HSPUs, or are you subbing Thrusters for them?

[kroms]

I can't belive your gyms haven't said something to you guys yet for doing HSPUs, or are you subbing Thrusters for them?

i used the smith machine :chuckle because the walls are all mirrored...so i put the bar up high...

[DEEPER KEMICAL]

i used the smith machine :chuckle because the walls are all mirrored...so i put the bar up high...
HSPUs on a smith machine?