#3749693 - 05/20/09 09:11 AM
Re: First Crossfit class...
[Re: 240sx805]
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NateD
Post Master Supreme
Registered: 01/26/01
Posts: 10953
Loc: Atlanta, GA
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I did the Diane workout rx yesterday...kicked my ass but it was fucking awesome.
21-15-9
Deadlifts, 225lbs
Handstand pushups
13:19 
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#3750596 - 05/20/09 01:29 PM
Re: First Crossfit class...
[Re: NateD]
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Andrew Mitchell
Member
Registered: 10/28/01
Posts: 797
Loc: The Bayou City
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Nice! I'll have to give that one a try once I improve a bit more, we're doing a teammate workout tomorrow I think, should be interesting.
I did "Grace" last week Rx
30 Clean and Jerks
6:32 I believe... probably not that impressive, but for my 3rd week in I was happy.
I've already improved on my pull ups too, I was able to do all the pull ups without any assistance.
10 Pull ups
10 Front Squats
10 Burpees
3 Rounds For Time
We also did a bunch of Curtis P's* for our cool down, those are great but they suck!
* Curtis P is 1 hanging squat clean, keep the bar in the rack position and do 1 right leg lunge, 1 left leg lunge and 1 push press
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#3772047 - 05/27/09 10:24 PM
Re: First Crossfit class...
[Re: 240sx805]
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Andrew Mitchell
Member
Registered: 10/28/01
Posts: 797
Loc: The Bayou City
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So Tuesday we had this monster on the white board...
"Badger"
30 Squat Cleans (95m/65f)
30 Pull ups
800 M Run
3 Rounds For Time
In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.
It was limited at 42:00, if you weren't on the run by that point we got stopped. I've really improved quite a bit since I've started about a month ago, but I only made it 2 rounds and 1 squat/clean when time ran out. I was able to do all the pull ups without a band or jumping, which is a vast improvement over my initial performance.
This was a ridiculously hard workout, a good amount of people didn't finish, but on the flip side a large amount of people did finish.
side note: it's hot in Houston
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#3773197 - 05/28/09 11:11 AM
Re: First Crossfit class...
[Re: Andrew Mitchell]
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NateD
Post Master Supreme
Registered: 01/26/01
Posts: 10953
Loc: Atlanta, GA
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The hero workouts are always tough as shit. Never heard of that one, nice work!
You should really check out http://www.beyondthewhiteboard.com if you haven't already. They have all the Crossfit workouts programmed into the website with full tracking of your performance and time, at other things. It's a terrific tool.
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#3791600 - 06/03/09 08:41 PM
Re: First Crossfit class...
[Re: 240sx805]
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shinjiro212
Post Master Supreme
Registered: 04/03/03
Posts: 19696
Loc: Knoxville, TN
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#3791820 - 06/03/09 10:29 PM
Re: First Crossfit class...
[Re: shinjiro212]
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I Live In Canada
Post Master Supreme
Registered: 01/18/07
Posts: 10005
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Standard weight is 135 lbs.
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#3793804 - 06/04/09 05:21 PM
Re: First Crossfit class...
[Re: shinjiro212]
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Andrew Mitchell
Member
Registered: 10/28/01
Posts: 797
Loc: The Bayou City
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Yeah 135lbs.
We had a Crawfish boil last weekend at the gym and had a Crawfish WOD.
5 Crawfish
chug 1/2 beer
5 burpees
6 rounds
It was just for fun, and the winner got a stupid little trophy, some drunk chick won.
Only about 10 people out of the 60 or so there participated, and NOT one person yakked, I was surprised!
Starting to enjoy pull ups now, well besides ripping the same callus 3 times now, I shaved it down, I used tape in every fashion I could think of, I'm going to just try using my gloves, but I can't find them. It's more annoying than painful...
I don't like the AMRAP WODs all that much. Something about them, they aren't as tough or something, I don't know, maybe i'm not pushing myself hard enough? I feel like i'm going to pass out/puke every WOD. I dunno
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#3811581 - 06/11/09 08:04 AM
Re: First Crossfit class...
[Re: Andrew Mitchell]
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Andrew Mitchell
Member
Registered: 10/28/01
Posts: 797
Loc: The Bayou City
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Try this WOD
"dirty eighty 8"
8 reps each
push ups
pull ups
sit ups
squats
k2E
KB swings (53lb)
box jumps (24")
wall ball (20lb)
8 rounds
Holy shit, it's rough.
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#3812787 - 06/11/09 01:51 PM
Re: First Crossfit class...
[Re: Euphoricuck]
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Andrew Mitchell
Member
Registered: 10/28/01
Posts: 797
Loc: The Bayou City
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Well, i'm just sayin to those who haven't done something like that! 
I'm not new to working out, just to crossfit, and it's a whole hell of a lot better than any other type of workout i've done.
I'm not sayin, i'm just saying I stepped on the scale today after working out and it said I was 10lbs. heavier than when I started less than 2 months ago. Same scale, similar clothes (shorts.shirt.shoes) same time of day, post workout...just kind of surprising to me. I mean I can see a difference already, slight, but def. a bit more cut and toned. I'm not TRYING to gain weight, I don't mind it, but i'm not eating like crazy.
I'm not sticking to a certain diet, although i'm watching my sugars and processed foods a bit more. Using isopure protein and thats about it. In the past when bulking I was eating 4000+ calories a day, eating everything in sight and I was just lifting with no cardio and I didn't gain weight like this... 
Oh well, i'll just keep it up. Guess it's the heavy compound lifts, muscle confusion and going 4-5 times a week...
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#3813452 - 06/11/09 04:58 PM
Re: First Crossfit class...
[Re: Euphoricuck]
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Andrew Mitchell
Member
Registered: 10/28/01
Posts: 797
Loc: The Bayou City
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It's cool, I knew what you meant. DICK!!
I don't see how CrossFit shouldn't be used as a sole method of getting in shape. Some days you're doing heavy Olympic lifts and pull ups and compound stuff, other days flipping tires, running, jumping, rowing etc. Seems to me an all encompassing method, maybe I've just chugged too much of the "kool aid" as they say...
How would you use it to supplement?
Dryland training?
Edited by Andrew Mitchell (06/11/09 04:59 PM)
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#3830964 - 06/17/09 10:42 PM
Re: First Crossfit class...
[Re: 240sx805]
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Andrew Mitchell
Member
Registered: 10/28/01
Posts: 797
Loc: The Bayou City
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Did my first "Fran" today.
21-15-9
Thrusters (95lbs)
Pull ups
12:46
Disappointed with my time but the gym owner/coach said it was a good time for me, having just started CrossFit and being able to do it RX'd. I was the last to finish, but then I noticed that a bunch of the guys were doing lighter weight and doing either jumping pull ups or with the bands, so I wasn't as annoyed. I want to drop it by 3 or so minutes the next time I do it, maybe a month from now? Is that possible?
It's always my cardio that's my weakness, I just can't get my breathing under control, I'm thinking if i do a 400 or 800 meter run after every WOD regardless of the WOD, it will speed up my cardio improvement. Thoughts?
I've always been the guy that dreads cardio, ever since college when I first started lifting, I would never do it, I would just lift. I was very athletic in the past, played soccer and lacrosse in high school, ran track, it got so I didn't like running unless it was in a sport. Now I'm kicking myself for it!
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#3865615 - 06/30/09 04:09 PM
Re: First Crossfit class...
[Re: 240sx805]
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Andrew Mitchell
Member
Registered: 10/28/01
Posts: 797
Loc: The Bayou City
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I've pretty much got the butterfly kip down and can bang out sets of 15 at a good speed. We had to do 60 pull ups the other day as part of a WOD and doing the butterfly kip was amazing for that, 4 quick sets of 15 was the easiest part of this:
60 pull ups
80 push ups
100 sit ups
120 squats
In other news, anyone going to the CF Games the 10-12 of July? They're in Aromas, CA. The owner of my CF gym came in 4th at the qualifiers in May in Dallas, he is a beast and should do well.
Edited by Andrew Mitchell (06/30/09 04:12 PM)
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#3866725 - 07/01/09 01:22 AM
Re: First Crossfit class...
[Re: Andrew Mitchell]
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I Live In Canada
Post Master Supreme
Registered: 01/18/07
Posts: 10005
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Did the Bear today maxing out at 165. Tough fuckingworkout.
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#3868152 - 07/01/09 02:13 PM
Re: First Crossfit class...
[Re: I Live In Canada]
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Andrew Mitchell
Member
Registered: 10/28/01
Posts: 797
Loc: The Bayou City
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#3868307 - 07/01/09 03:03 PM
Re: First Crossfit class...
[Re: I Live In Canada]
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mrnismo
Post Master
Registered: 12/08/01
Posts: 2640
Loc: PCB
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Did the Bear today maxing out at 165. Tough fuckingworkout.
Never tried this yet but I want to. 165 doesn't sound like much but I have no doubts it is heavy for this workout and probably well more than I can do.
You pretty sore today?
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#3868367 - 07/01/09 03:32 PM
Re: First Crossfit class...
[Re: mrnismo]
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I Live In Canada
Post Master Supreme
Registered: 01/18/07
Posts: 10005
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Back and ass are pretty sore today, nothing to bad though. The hard part about the bear is you cant put the bar down. The last couple sets are brutal
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#3868663 - 07/01/09 05:35 PM
Re: First Crossfit class...
[Re: I Live In Canada]
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Andrew Mitchell
Member
Registered: 10/28/01
Posts: 797
Loc: The Bayou City
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I'm going to suggest this WOD to my gym owner, I wanna give it a shot.
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#3869824 - 07/02/09 03:42 AM
Re: First Crossfit class...
[Re: NateD]
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ElementBabe
Post Master Supreme
Registered: 08/06/00
Posts: 36692
Loc: EST
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I did the Diane workout rx yesterday...kicked my ass but it was fucking awesome. 21-15-9 Deadlifts, 225lbs Handstand pushups 13:19
tell me about these handstand pushups. do you do them with your feet against a wall?
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#3870218 - 07/02/09 09:19 AM
Re: First Crossfit class...
[Re: ElementBabe]
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Andrew Mitchell
Member
Registered: 10/28/01
Posts: 797
Loc: The Bayou City
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Yeah HSPUs are done with your feet against the wall in most cases... the main goal is the be able to do them free standing, nose to the ground, or on paralettes.
Did this one yesterday, another Hero WOD. I did 95lb thrusters and was cut off at 52. So f'n hard, the burpees are what really fucked up any chance I had of finishing 100 in 30 minutes.
"Kalsu"
On the minute:
Complete 5 burpees and perform max rep 135 lbs thrusters on the minute.
The goal is to complete 100 total thrusters (cutoff 30 min)
From CF Football
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#3870440 - 07/02/09 10:08 AM
Re: First Crossfit class...
[Re: Andrew Mitchell]
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mrnismo
Post Master
Registered: 12/08/01
Posts: 2640
Loc: PCB
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#3871962 - 07/02/09 04:15 PM
Re: First Crossfit class...
[Re: mrnismo]
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I Live In Canada
Post Master Supreme
Registered: 01/18/07
Posts: 10005
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Bloody hell shes hot
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#3872443 - 07/02/09 07:47 PM
Re: First Crossfit class...
[Re: I Live In Canada]
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NateD
Post Master Supreme
Registered: 01/26/01
Posts: 10953
Loc: Atlanta, GA
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tell me about these handstand pushups. do you do them with your feet against a wall?
Yeah but you're only using the wall for balance, obviously. To scale some people will put their knees on a high box to get as vertical as possible. I've gotten pretty good at these myself since I've always had stronger shoulders than everything else.
On the minute:
Complete 5 burpees and perform max rep 135 lbs thrusters on the minute.
The goal is to complete 100 total thrusters (cutoff 30 min)
From CF Football
Yeah I was about to try that 135lb thruster workout, but after seeing a few others attempt it I thought better of it.  They were dying by the 25th one.
I don't know if any of you guys did it, but that 20 minute AMRAP of 95lb thrusters, hang power cleans, and sumo deadlift high pulls that HQ posted last week was fucking brutal as shit. I literally laid on the floor for about ten minutes after that one.
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#3873145 - 07/03/09 03:24 AM
Re: First Crossfit class...
[Re: 240sx805]
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BrianGriffin
Newbie
Registered: 03/08/07
Posts: 23
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I know some people who swear by Cross Fit. It seems to work well for them, too.
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#3873214 - 07/03/09 07:50 AM
Re: First Crossfit class...
[Re: BrianGriffin]
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Andrew Mitchell
Member
Registered: 10/28/01
Posts: 797
Loc: The Bayou City
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I've been going for 2 months now, and I can tell you that I couldn't go back to just lifting and doing cardio at the gym. I used to do your standard "chest days" "legs" whatever etc. Although I never was big into cardio unless it was during a sport such as soccer or lacrosse or something like that... I hated and still do hate just running, but it's less evil mixed into the WODs.
I've never seen results in as short an amount of time as I have in these past 2 months.
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#3886524 - 07/09/09 07:50 AM
Re: CrossFit
[Re: shinjiro212]
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NateD
Post Master Supreme
Registered: 01/26/01
Posts: 10953
Loc: Atlanta, GA
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I like the idea behind Crossfit, but I just think it might be too hard on the joints. I have tried it a few times, but putting that sort of load on your joints (explosive, dynamic movements) can lead to hell in the future.
Not if you're doing it correctly. Olympic lifts are natural, compound movements that are good for your joints. Compound movements are way better for your joints than isolation. And in fact there are countless anecdotal accounts of old injuries that go away on their own doing after doing CrossFit for awhile. Hell my neck has bothered me since I was a kid and it definitely isn't as bad anymore as it used to be.
I'm sure crossfit is good for some people but I for one can't stand it. I don't mind doing the shit if there was brakes in between...but the fact there is no brakes is the foundation of crossfit. lol
Ha, that's the point. The whole point of not having breaks is to improve your fitness level. Different strokes for different folks.
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