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#5383430 - 02/18/11 04:24 PM Re: CrossFit [Re: 137]
NateD Offline
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Registered: 01/26/01
Posts: 10953
Loc: Atlanta, GA
They sure have you doing lots of volume for a crossfit newb. As long as you still feel good, more power to you!

Keep at it man. It will always suck but you will notice your times on everything improving eventually. You'll also learn how to push harder mentally but it takes time. Not sure what happened to everyone else in this thread, lol. Seems like it's just me you and anthers left...
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#5383680 - 02/18/11 06:43 PM Re: CrossFit [Re: lunchbox]
Sir Ironpool Offline
Sponsored by Toyota
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Registered: 03/12/01
Posts: 71803
Loc: Long Beach, CA
 Originally Posted By: beefbox


older pic from summer, but that is my wife, I am guy with glasses


Dude....I hope you got a refund from the barber that fucked up your haircut. \:D
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#5388017 - 02/21/11 06:16 PM Re: CrossFit [Re: Sir Ironpool]
NateD Offline
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Registered: 01/26/01
Posts: 10953
Loc: Atlanta, GA
Ugh...awful wod today. Did "Eva":

5 rounds of
800m run
30 kb swings with 70lbs
30 pullups

So yes, that is 2.5 miles, 150 kb swings and pullups. What a fucking beat down. Took me a little over 50 mins which I'm a bit disappointed about. Ripped the ever-loving shit out of both hands too. Glad every day isn't like this
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#5391642 - 02/23/11 09:46 AM Re: CrossFit [Re: NateD]
Mick in SD Offline
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Registered: 09/10/02
Posts: 22329
Loc: San Diego. Ca
Today is my first crossfit intro session. I signed up for a gym by my house and need to take 4 personal sessions before they allow you to attend regular classes. GF has been doing it for a few months now and looks great. I'm ready to get my ass kicked.
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#5391954 - 02/23/11 11:18 AM Re: CrossFit [Re: Mick in SD]
NateD Offline
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Registered: 01/26/01
Posts: 10953
Loc: Atlanta, GA
Let us know how it goes
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#5393497 - 02/23/11 07:22 PM Re: CrossFit [Re: NateD]
Mick in SD Offline
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Registered: 09/10/02
Posts: 22329
Loc: San Diego. Ca
Today was simple, we just went over a few different moves and he made sure my form was spot on before moving to another. squats, shoulder press and dead lift. I'm hoping to get through with this ASAP and let the ass kicking begin.
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#5395270 - 02/24/11 01:42 PM Re: CrossFit [Re: Mick in SD]
toothy Offline
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Registered: 06/05/05
Posts: 5330
Loc: Brooklyn, NY
How much are you guys paying where you're @?
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#5395877 - 02/24/11 04:47 PM Re: CrossFit [Re: toothy]
137 Offline
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Registered: 12/06/02
Posts: 41829
Loc: Newsomville, CA
A: 4 Rounds of the complex:

1 Shoulder Press

3 Push Press

5 Push Jerks

* Build weight each round. I ended up at 44Kg

B: AMRAP in 7 Minutes: Double Unders I only did 5 legit du's the rest were ankle slappers =(
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Wayne

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#5395950 - 02/24/11 05:38 PM Re: CrossFit [Re: 137]
infuryum Offline
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Registered: 11/02/99
Posts: 15080
Loc: Brooklyn, NY
Graduated today from On-Ramp. Dropped my baseline by 4:36.
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#5398782 - 02/25/11 07:43 PM Re: CrossFit [Re: infuryum]
Mick in SD Offline
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Registered: 09/10/02
Posts: 22329
Loc: San Diego. Ca
Did my first "workout" today. 15 pushups, 9 super deadlift high pull (is that it?), and 400m row. 3 rounds for time. 8:34 and I was BEAT! I want more!
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#5398813 - 02/25/11 08:04 PM Re: CrossFit [Re: Mick in SD]
toothy Offline
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Registered: 06/05/05
Posts: 5330
Loc: Brooklyn, NY
sumo*
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#5399014 - 02/25/11 10:24 PM Re: CrossFit [Re: toothy]
Mick in SD Offline
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Registered: 09/10/02
Posts: 22329
Loc: San Diego. Ca
That's it. Thanks.
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#5402920 - 02/28/11 11:59 AM Re: CrossFit [Re: Mick in SD]
ElementBabe Offline
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Registered: 08/06/00
Posts: 36692
Loc: EST
http://vimeo.com/20435233

lulz
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#5405425 - 03/01/11 09:37 AM Re: CrossFit [Re: ElementBabe]
NateD Offline
Post Master Supreme


Registered: 01/26/01
Posts: 10953
Loc: Atlanta, GA
Ahh, I was going to post that too. It probably needs its own thread. Mikko's pretty much my hero. 11 fucking rounds of King Kong, unfriggingbelievable.
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#5405586 - 03/01/11 10:51 AM Re: CrossFit [Re: NateD]
ElementBabe Offline
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Registered: 08/06/00
Posts: 36692
Loc: EST
my rounds of king kong: 0

i hurt my back on a similar style workout

1 DL @ 311
1 PC @ 185
3 muscle ups
15 burpees

it was 5 rounds and i got the first few rounds in just over 1 min each then i had my first DL fail ever, with pain. still working the weight back up. DL when exhausted is just so hard.
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#5408672 - 03/02/11 01:35 PM Re: CrossFit [Re: ElementBabe]
ElementBabe Offline
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Registered: 08/06/00
Posts: 36692
Loc: EST
getting better at cleans. power cleaned (it was really a muscle clean) 190# yesterday and it was still not that hard. most i had attempted prior to that was 165#. 100kg C&J is probably possible very soon

my form issue w/ cleans is i don't open the hips all the way and just row the bar up into the rack position and don't drop down under it, especially when its heavy
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#5411548 - 03/03/11 03:44 PM Re: CrossFit [Re: ElementBabe]
infuryum Offline
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Registered: 11/02/99
Posts: 15080
Loc: Brooklyn, NY
First week out of On-Ramp. Started those beginner classes at the beginning of January.

Annie: 50/40/30/20/10 double-unders and situps.

I did single-unders (I'm a fatass) at a ratio of 3-1. 150/120/.../30. Situps were normal. 26:06

Currently 5'11" and 253 lbs. Size 40 pants.

I've switched over to about 80% Paleo and have drastically cut back on my drinking (I looove bourbon and rye whiskey). I haven't seen much change yet, but I'm not giving up.
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#5412231 - 03/03/11 09:51 PM Re: CrossFit [Re: infuryum]
137 Offline
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Registered: 12/06/02
Posts: 41829
Loc: Newsomville, CA
Amrap in 20 minutes today
10 press cleans @ 40kg
15 burpee's
20 box jumps.

I only finished two rounds and got up to 4 box jumps on the third.
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Wayne

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#5415012 - 03/05/11 11:50 AM Re: CrossFit [Re: 137]
NateD Offline
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Registered: 01/26/01
Posts: 10953
Loc: Atlanta, GA
Hey antness...still working on muscle ups? I did 30 again for time today...4:38! PR by a little over a minute
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#5415259 - 03/05/11 03:21 PM Re: CrossFit [Re: NateD]
lunchbox Offline
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Registered: 03/12/02
Posts: 12883
Loc: Detroit
nice work on the muscle up PR. I am still recovering from my MU injury. Did some pull ups today for the first time in 5 weeks.
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#5415478 - 03/05/11 06:37 PM Re: CrossFit [Re: NateD]
ElementBabe Offline
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Registered: 08/06/00
Posts: 36692
Loc: EST
 Originally Posted By: NateD Z24
Hey antness...still working on muscle ups? I did 30 again for time today...4:38! PR by a little over a minute


not for a while. i did a WOD a while back that was 5 rounds of 5 MU, 30 double unders. i don't do either movement efficiently, really muscling it, i got the first 3 rounds of MU unbroken and then i hit the wall HARD. by the last round i was needing at least 30 seconds of recovery per rep. so i have a feeling my 30 for time is gonna suck. my recovery times on everything are pretty long though
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#5421451 - 03/08/11 03:02 PM Re: CrossFit [Re: ElementBabe]
ElementBabe Offline
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Registered: 08/06/00
Posts: 36692
Loc: EST
did a muscle up WOD yesterday

4 rounds of 5 muscle ups, 5 power clean 155#

got the muscle ups unbroken, but had never done more than 133# cleans in a WOD, so that was a challenge. my form sucked in the WOD and i was just muscling it up. last round of cleans took almost 2 minutes lol. ended up w/ a time of 6:35
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#5421907 - 03/08/11 05:51 PM Re: CrossFit [Re: ElementBabe]
137 Offline
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Registered: 12/06/02
Posts: 41829
Loc: Newsomville, CA
A: Hang Power Snatch 3-3-3-3-3*

*Build Weight each round

B: 5 Rounds for time of:

10 Hang Power Snatch (m 29kg, w 20kg)

20 Sit Ups

30 Double Unders

I got up to 60kg and got my first lifting blister in 2 years yay

I only completed 4 rounds 21.44 or something to that effect, 6am class rolled in and I wrapped it up. I'm sure if I did 5 rounds it would've taken about 10-15 more minutes.

Need to work on double unders so that it wont slow me down. I was doing build ups. I did 60 singles to compensate with a du thrown in here and there.
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Wayne

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#5423704 - 03/09/11 12:46 PM Re: CrossFit [Re: 137]
137 Offline
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Registered: 12/06/02
Posts: 41829
Loc: Newsomville, CA
400 m run
ball slams (used some heavy ass little black cannon ball) pyramid. 2-4-6-8-10-8-6-4-2

A: push press 5 sets of 4 build weight each set. ended up at 64kg couldn't get 4 unbroken with 74kg =(

B: 600m run
AMRAP Burpee's 8minute cut off.

got 21 burpee's in, holy hell I am so glad I pushed myself and didn't walk during that 600. pull ups and running are probably my weakest imo so I was glad I didn't walk at all.
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Wayne

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#5428317 - 03/11/11 11:07 AM Re: CrossFit [Re: 137]
NateD Offline
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Registered: 01/26/01
Posts: 10953
Loc: Atlanta, GA
Nice work man, keep up the good work. It's good to see others around here get bitten by the bug \:\)

If you haven't already, get some good protein powder for better recovery. I've been adding bcaa and l-glutamine to my optimum whey smoothies (also with blueberries and strawberries for carbs) and it has helped tremendously. I feel much better after wods and especially the day after.

Today I did:
4 rds
7 muscle ups
15 deadlifts @ 225
30 lunges

17:23, the deadlifts were tough, really winded me.

Also did a really crazy barbell wod this week of:
8 deadlifts
6 power cleans
4 push jerk
2 back squat
All with 135lb, for TEN rounds, lol. That's 200 reps, it was pretty nuts.
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#5429760 - 03/11/11 09:14 PM Re: CrossFit [Re: NateD]
137 Offline
Post Master Supreme


Registered: 12/06/02
Posts: 41829
Loc: Newsomville, CA
fuck....

yesterday was a baseline day.



A: For time:

"CFP Base Line"

500m Row

40 Squats

30 Kettlebell Swings 24kg

20 Push Ups (i had my knee's down, those kb swings always slay me)

10 Pull Ups (they were all jumping as I don't have kip or strict)

I ended up at 7:33 since the displays were broken on the rowers (now repaired) we had to row for 2 minutes. I think I probably would've had a faster time as I got a pretty decent row.

B: 10-9-8-7-6-5-4-3-2-1 of:

Strict Toes to Bar

Weighted Hip Extensions (m 10kg, w 5kg)


and then today which was a nice light day. no fucking 400m run warm ups. thank you thank you thank you lol.

A: Clean & Jerk - Build to a 1RM

74kg I think I could do more, just gotta get that shoulder rack down.

B: 3 Rounds for time:
20 Burpees
50 Double Unders

Time was 16:42 I think. I am still trying to find my double unders, I think I may actually buy my own rope to practice with. I can do singles all day and had to do 150 in place of the 50 double unders.

It's a harsh adjustment but my coach said it was to get my conditioning up.
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Wayne

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#5437082 - 03/16/11 08:52 AM Re: CrossFit [Re: 137]
lunchbox Offline
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Registered: 03/12/02
Posts: 12883
Loc: Detroit
Anyone signed up for the Crossfit open? I did. Curious to see how we all stack.
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#5437639 - 03/16/11 12:41 PM Re: CrossFit [Re: lunchbox]
NateD Offline
Post Master Supreme


Registered: 01/26/01
Posts: 10953
Loc: Atlanta, GA
Yeah I'm signed up. Of course the first workout they posted has double unders, which I suck at.
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#5438620 - 03/16/11 05:59 PM Re: CrossFit [Re: NateD]
lunchbox Offline
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Registered: 03/12/02
Posts: 12883
Loc: Detroit
4 rounds + 30 double under + 4 Power snatch

not great but I am happy with it. Might take another crack at it on Friday and go for an even 5 rounds.
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#5438959 - 03/16/11 09:20 PM Re: CrossFit [Re: lunchbox]
ElementBabe Offline
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Registered: 08/06/00
Posts: 36692
Loc: EST
i'll probably end up around the 65th percentile, like i do with most things in life.

i figure you need to be at least top 5% to have a shot at advancing to regionals, maybe top 1-2% if you live in a very competitive area.

you'll probably need 8+ rounds for this WOD.

i did a similar WOD today as a warm-up, and my double unders were clicking, but that is usually not the case. if they click I will probably get 5 rounds, 6 would be pushing it i think.
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#5439196 - 03/16/11 11:14 PM Re: CrossFit [Re: ElementBabe]
137 Offline
Post Master Supreme


Registered: 12/06/02
Posts: 41829
Loc: Newsomville, CA
Female coach in my gym is a little fucking beast she clocked in @ 6 rounds 24du.

I am not signed up cause I just started doing crossfit so there are many things I can't do like pull ups or double unders.





Edited by 137 (03/16/11 11:15 PM)
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Wayne

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#5440426 - 03/17/11 12:34 PM Re: CrossFit [Re: 137]
NateD Offline
Post Master Supreme


Registered: 01/26/01
Posts: 10953
Loc: Atlanta, GA
Yeah, you might as well wait until next year. Think of how much of a badass you will be after a year of what you're doing now.

Also I don't know if your gym participates, but you should consider tracking your workouts on http://www.beyondthewhiteboard.com . I've been on it for two years, it's completely invaluable. It tracks previous times, how often you work out, shows your benchmark scores, your ranking compared to others, and a lot more. Well worth the $3 a month.
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#5440541 - 03/17/11 01:14 PM Re: CrossFit [Re: NateD]
lunchbox Offline
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Registered: 03/12/02
Posts: 12883
Loc: Detroit
I like BTWB but unless your affiliate is putting the workouts up, it can be pretty grueling to input the workout format.
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#5444632 - 03/19/11 03:18 PM Re: CrossFit [Re: lunchbox]
ElementBabe Offline
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Registered: 08/06/00
Posts: 36692
Loc: EST
did the Open WOD today


4 rnds + 30 du's + 10 snatch

the way they count the score is by total # of reps so it is weighted heavily in favor of du's. could i have rested slightly less and done 5 more snatches? yes. enough to have 10 seconds left to pump out 20 more du's? yes. but when you're breathing heavy in the WOD it's really, really hard to get that extra motivation. it's all hindsight.

even so, i doubt any less than 7 rounds will be good enough
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#5444949 - 03/19/11 07:27 PM Re: CrossFit [Re: ElementBabe]
NateD Offline
Post Master Supreme


Registered: 01/26/01
Posts: 10953
Loc: Atlanta, GA
 Originally Posted By: beefbox
I like BTWB but unless your affiliate is putting the workouts up, it can be pretty grueling to input the workout format.

True, mine follows the main site so it's much easier.

 Originally Posted By: antness

4 rnds + 30 du's + 10 snatch

the way they count the score is by total # of reps so it is weighted heavily in favor of du's. could i have rested slightly less and done 5 more snatches? yes. enough to have 10 seconds left to pump out 20 more du's? yes. but when you're breathing heavy in the WOD it's really, really hard to get that extra motivation. it's all hindsight.

even so, i doubt any less than 7 rounds will be good enough

Very true. I haven't done it yet since I'm just now getting over a minor bout of food poisoning...
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