#4899385 - 07/16/10 08:32 PM
Re: CrossFit
[Re: NateD]
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ElementBabe
Post Master Supreme
Registered: 08/06/00
Posts: 36692
Loc: EST
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how do you maintain a false grip for consecutive muscle ups?
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#4901363 - 07/18/10 09:23 AM
Re: CrossFit
[Re: ElementBabe]
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NateD
Post Master Supreme
Registered: 01/26/01
Posts: 10953
Loc: Atlanta, GA
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I reshift my grip on the way down. I've never thought about it really, I just figured it out, lol. I haven't tried doing full extension turnout yet though.
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#4901465 - 07/18/10 11:00 AM
Re: CrossFit
[Re: NateD]
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240sx805
Post Master Supreme
Registered: 12/11/01
Posts: 61595
Loc: CA
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http://live.crossfit.com/
crossfit games
im finally back in ok shape, im going to start trying to do crossfit again. funny that you have to be in decent shape to do crossfit, lol.
Edited by 240sx805 (07/18/10 11:01 AM)
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#4901494 - 07/18/10 11:24 AM
Re: CrossFit
[Re: 240sx805]
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ElementBabe
Post Master Supreme
Registered: 08/06/00
Posts: 36692
Loc: EST
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what is a full extension turnout?
i did only my 2nd muscle up WOD, and it was my first attempt at kipping and not dropping to the floor to reset after each rep.
it was 5 MU, lunge 50ft with 52# sandbag, 4 MU, lunge, 3 MU, lunge, 2 MU, lunge, 1 MU, lunge. time was 6:40, got the best time by a minute. i was really feeling it. my MU form isn't safe though, im having trouble keeping my elbows in possibly because im not really doing a false grip. only missed 1 rep though, was so close, the last one in the round of 4 i think.
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#4905854 - 07/20/10 08:38 AM
Re: CrossFit
[Re: ElementBabe]
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NateD
Post Master Supreme
Registered: 01/26/01
Posts: 10953
Loc: Atlanta, GA
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Good job man, I recently transitioned from resetting after each to stringing a few together. I can get about 6 to 8 in a row now.
Full extension turnout is just that - it's hanging from the rings with your hands pointed outwards and elbows not bent. Whereas usually at the bottom of mine my elbows are still bent slightly and I definitely am not turning my hands out (because then you lose your false grip I think)
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#4916620 - 07/24/10 10:37 PM
Re: CrossFit
[Re: NateD]
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ElementBabe
Post Master Supreme
Registered: 08/06/00
Posts: 36692
Loc: EST
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did Tabata Something Else for the first time since november
pullups 44 -> 68
pushups 95 -> 91
situps 101 -> 113
squats 136 -> 142
it was also about 20F warmer and a lot more humid this time.
the big difference in pullups was becuase i knew how to kip this time. bar was really humid though
i expected to go down in pushups, but it wasnt as bad as i thought it would be.
squats, even though i went up i was way more tired than i was last time at that point in the WOD and gave up a bit could have gotten 160
overall 414 Rx last time was 376
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#4919189 - 07/26/10 01:35 PM
Re: CrossFit
[Re: ElementBabe]
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NateD
Post Master Supreme
Registered: 01/26/01
Posts: 10953
Loc: Atlanta, GA
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did Tabata Something Else for the first time since november
pullups 44 -> 68
pushups 95 -> 91
situps 101 -> 113
squats 136 -> 142
it was also about 20F warmer and a lot more humid this time.
the big difference in pullups was becuase i knew how to kip this time. bar was really humid though
i expected to go down in pushups, but it wasnt as bad as i thought it would be.
squats, even though i went up i was way more tired than i was last time at that point in the WOD and gave up a bit could have gotten 160
overall 414 Rx last time was 376
Kickass, and once you get your pullups going good you will have a REALLY good score. My personal best is 390, I'm oh-so-close to breaking 400 which has been a goal for awhile.
Pullups 81 (just tried to do 10 per round)
Pushups 98
Situps 84 (shit-tastic, not sure what was wrong with me that day)
Squats 127
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#4920094 - 07/26/10 06:40 PM
Re: CrossFit
[Re: NateD]
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ElementBabe
Post Master Supreme
Registered: 08/06/00
Posts: 36692
Loc: EST
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yeah with cooler temps and a dryer bar i can probably get 80 pullups, get my pushups back up, and 160 squats, ill hit 450 but there is no way ill ever be getting high 500s/600 like some people post. i assume they arent doing full range of motion
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#4946819 - 08/07/10 03:21 AM
Re: CrossFit
[Re: ElementBabe]
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ElementBabe
Post Master Supreme
Registered: 08/06/00
Posts: 36692
Loc: EST
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pretty much got the muscle ups down now
50 squats
5 muscle ups
40 squats
4 muscle ups
30 squats
3 muscle ups
20 squats
2 muscle ups
10 squats
1 muscle up
4:26, rested 3 times on squats. 0 fails on muscle ups. can probably eventually get this one under 4 minutes
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#4949945 - 08/09/10 08:11 AM
Re: CrossFit
[Re: ElementBabe]
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NateD
Post Master Supreme
Registered: 01/26/01
Posts: 10953
Loc: Atlanta, GA
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Nice work. You should try doing the 30 muscle up workout sometime soon to see how you do. My current best is 5:39, I banged out the first 15 or so in about two minutes but was so worn out after that my pace slowed considerably after that.
And speaking of muscle ups, I figured out how to do them without a false grip. Much harder on the wrists!
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#4963811 - 08/14/10 03:16 PM
Re: CrossFit
[Re: NateD]
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jackedUP_hatch
Jr Member
Registered: 05/21/02
Posts: 635
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anyone experience backpain from the lifts? Im on my first full month at an affiliate gym and i've gotten the worse back pains yet.
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#4965867 - 08/16/10 11:20 AM
Re: CrossFit
[Re: jackedUP_hatch]
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NateD
Post Master Supreme
Registered: 01/26/01
Posts: 10953
Loc: Atlanta, GA
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Back pain as in what, soreness?
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#4967228 - 08/16/10 08:48 PM
Re: CrossFit
[Re: NateD]
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jackedUP_hatch
Jr Member
Registered: 05/21/02
Posts: 635
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not really sore, it was a sharp pain. i picked up a foam roller and spent a good couple of hours rolling my back/leg's and the pain subsided.
i took a 5 day break and went in today and did the wod, didn't go all out scaled back and felt ok. again rolled for a good 30 mins
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#4975804 - 08/19/10 07:00 PM
Re: CrossFit
[Re: jackedUP_hatch]
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ElementBabe
Post Master Supreme
Registered: 08/06/00
Posts: 36692
Loc: EST
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did the 2008 Games deadlift WOD
5 rounds of
5 deadlifts @ 275#
10 burpees (jump, clap behind head)
got 4:54
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#4976708 - 08/20/10 09:50 AM
Re: CrossFit
[Re: ElementBabe]
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NateD
Post Master Supreme
Registered: 01/26/01
Posts: 10953
Loc: Atlanta, GA
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Nice work. You should try "Coe", it's a beastly workout.
10 rounds of
10 thrusters @ 95#
10 ring pushups
I did it on Tuesday and I am STILL sore! Finished around 22 minutes. Damn thrusters 
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#4979735 - 08/21/10 11:50 PM
Re: First Crossfit class...
[Re: NewYellowJacket]
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ElementBabe
Post Master Supreme
Registered: 08/06/00
Posts: 36692
Loc: EST
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is it really as bad as they say it is and does it give you the results
the workouts can be scaled to any level
results will depend on how hard you try. but if you don't learn to execute the form properly you will get hurt.
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#4983844 - 08/24/10 05:36 AM
Re: First Crossfit class...
[Re: ElementBabe]
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ElementBabe
Post Master Supreme
Registered: 08/06/00
Posts: 36692
Loc: EST
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would a thruster be legal if you dip under the bar to lock out the last few inches and then stand up again?
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#4984273 - 08/24/10 10:27 AM
Re: First Crossfit class...
[Re: ElementBabe]
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NateD
Post Master Supreme
Registered: 01/26/01
Posts: 10953
Loc: Atlanta, GA
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Like a push jerk? It's probably "legal" but I don't know that I would call it a thruster at that point, lol. The momentum ought to carry the bar overhead so you can lock it out.
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#5073058 - 10/01/10 03:25 AM
Re: CrossFit
[Re: NateD]
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ElementBabe
Post Master Supreme
Registered: 08/06/00
Posts: 36692
Loc: EST
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J.T. 15:55 Rx (took 1:55 off old time)
21-15-9 of HSPU, ring dips, pushups
was really surprised that i got a lower time because i broke it up a lot more, instead of going to failure in round 1. yet 2nd and 3rd round i was still doing single HSPUs at a time, and 2 ring dips if i was lucky.
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#5083618 - 10/05/10 10:02 PM
Re: CrossFit
[Re: ElementBabe]
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jackedUP_hatch
Jr Member
Registered: 05/21/02
Posts: 635
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i just rx'd the last two workouts, feel pretty good as im improving my techniques and getting stronger and fitter.
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#5087494 - 10/07/10 09:11 AM
Re: CrossFit
[Re: Hugh_G_Rection]
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NateD
Post Master Supreme
Registered: 01/26/01
Posts: 10953
Loc: Atlanta, GA
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Hell yea son, welcome to the club. 
Some gyms do their own programming, it basically varies gym by gym. It's kind of an open-source model so people adapt and modify the HQ stuff as they see fit, depending on their goals. Many (like mine) follow the main site but behind by a few days just so they know what's coming up. Which gym did you join?
I am personally a believer in the HQ programming, but occasionally they post some wods that make you go  Keep in mind that not all wod programming is equal, there is a bit of an art form to it. If your gym doesn't follow the main site at all, it might be worth talking to the owner/head trainer about what the reasoning behind their programming is. Some folks like to follow a more strength-based regimen, with a strength workout (like a 5x5 type workout) followed by a metcon. But as a newcomer, you are going to see great results regardless.
I don't have a martial arts program at my gym but have always been interested in trying some sort of boxing. It's really a great combination since fighters do a lot of Crossfit style training (look up the "Fight Gone Bad" workout...it's insane.)
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#5088283 - 10/07/10 02:34 PM
Re: CrossFit
[Re: Hugh_G_Rection]
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NateD
Post Master Supreme
Registered: 01/26/01
Posts: 10953
Loc: Atlanta, GA
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Looks pretty solid for the most part, but it seems like most of their workouts are geared towards metcons (metabolic conditioning) and bodyweight exercises. You will build some lungs big time doing all that. I didn't really see much that involves a barbell such as the clean, thrusters, deadlifts, snatches, etc. Once you feel like you're ready, you might want to consider doing some strength work on the side if they are cool with that sort of thing. Space is often a consideration in Crossfit gyms. Mine has a separate room for strength training.
Deadman rising is actually a mainsite wod (I did that one on Saturday), so it looks like they sprinkle them into their programming here and there.
In any case, try to get in there at least 4 times a week, preferably 5. Keep us posted 
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#5088937 - 10/07/10 06:54 PM
Re: CrossFit
[Re: Hugh_G_Rection]
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Hugh_G_Rection
Post Master Sr
Registered: 07/08/03
Posts: 8270
Loc: Tampa/Philly
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#5090342 - 10/08/10 07:50 AM
Re: CrossFit
[Re: Hugh_G_Rection]
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NateD
Post Master Supreme
Registered: 01/26/01
Posts: 10953
Loc: Atlanta, GA
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Most excellent. 
Don't go too low on your calories, and in fact you probably need to eat more until your body gets acclimated to this style of training. You are going to lose fat regardless if you stick with this stuff so don't sweat it too much.
Back in March or so I tried to cut calories and my gains slowed considerably, and when I added a lot of protein to my diet my performance went through the roof. So if you do end up cutting calories, make sure you are eating shitloads of protein. I personally do pretty well with at least 130g/day. Eventually you will get to the point where you won't really get sore very often unless it's a really heavy lifting day.
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Moderator: Silock, The Mad Paki
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very excited to really get into it!
holy nutsacks batman 
