#5787496 - 09/07/11 08:43 AM
Re: CrossFit
[Re: 137]
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Dahlia
CSi's Little Nanook
Post Master Supreme
Registered: 01/17/04
Posts: 18240
Loc: North of 60
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#5793416 - 09/09/11 06:18 PM
Re: CrossFit
[Re: Dahlia]
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Dahlia
CSi's Little Nanook
Post Master Supreme
Registered: 01/17/04
Posts: 18240
Loc: North of 60
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I would just like to say, I am in love with my CrossFit gym. I have never been so happy 
Seriously, the owner, Dave, is absolutely amazing and the members just make me feel so good. I have never been in such a supportive, encouraging environment. Fridays are open gym times where everyone picks what they want to work on, the timer is started and we all get going at the same time.
After our workout, there was about 20 minutes left and Dave spent it working with me one-on-one giving me Rx for my shoulder (after each workout).
I am so happy I took this step forward 
_________________________
Strangers have the best candy  Good night, sweet Spencer (June 10th, 2004 - July 9th, 2015) 
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#5796614 - 09/12/11 01:53 AM
Re: CrossFit
[Re: 137]
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ElementBabe
Post Master Supreme
Registered: 08/06/00
Posts: 36692
Loc: EST
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did you do this one so you had to start the round over if you messed up on double unders?
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#5796644 - 09/12/11 04:32 AM
Re: CrossFit
[Re: ElementBabe]
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137
Post Master Supreme
Registered: 12/06/02
Posts: 41794
Loc: Newsomville, CA
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did you do this one so you had to start the round over if you messed up on double unders?
No, they had that before and nobody got past the third round. So they just wanted everyone to do it without starting over if you broke. Most I got in a row was 34
_________________________
Wayne
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#5796787 - 09/12/11 09:22 AM
Re: CrossFit
[Re: 137]
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Ionfyst
Blackhawks 4 Lyfe!
Post Master Sr
Registered: 03/03/02
Posts: 4184
Loc: Massachusetts
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Double helen this morning.
3 rounds
400m run
21 kbs
12 pullups
rest as long as you need then repeat
it was killer. the only way I made it was to do jumping pullups instead of regular
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#5798931 - 09/13/11 08:23 AM
Re: CrossFit
[Re: FireInTheWhole]
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NateD
Post Master Supreme
Registered: 01/26/01
Posts: 10953
Loc: Atlanta, GA
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Glad to hear you liked it! Seems like Bairy really knows what he's doing.
I did "Meadows" yesterday, it was pretty crazy and I'm happy that I was actually able to do it:
20 muscle ups
25 lower from inverted hang (kinda like a backwards skin the cat)
30 ring handstand pushups
35 ring rows
40 ring pushups
I was worried about the ring HSPU but they actually weren't that bad at all. I've gotten pretty good at getting up on them, just do a handstand with legs wide so they catch the straps so you can wrap your feet in them.
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#5799401 - 09/13/11 11:55 AM
Re: CrossFit
[Re: Impulsive]
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NateD
Post Master Supreme
Registered: 01/26/01
Posts: 10953
Loc: Atlanta, GA
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Do you guys balance this with weight routines or are the workouts essentially supposed to take care of weights and cardio in one? I've only done a few routines, but it seems like the full body workout maxes you out and takes a few days to recover. I can't see working a lot of these into a regular weight routine.
Depends on your goals. Generally speaking, the main site goes in 3 day cycles (3 days on, 1 day rest.) So in those three days you will usually get a bit of everything. So for instance day 1 would be a monostructual weight-lifting (ie back squat 3-3-3-3-3), day 2 could be a metcon (metabolic conditioning) like a run/box jump with some gymnastic type stuff thrown in, and then day 3 could be all of the above, like weightlifting combined with a metcon (for instance sorta like that deadlift/air squat workout I posted awhile back.)
So here's the most recent cycle from Crossfit.com as an example:
Day 1
"Beast 12"
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents
Day 2
Resting 60 seconds between sets:
Deadlift 2-2-2-2-2-2-2-2-2-2
Day 3
Tabata "Bottom to Bottom" Squat
Run 1 mile
Clock starts for run on rising from last squat.
The Tabata Bottom to Bottom Squat is a Tabata Squat but each rep begins at the bottom and ends at the bottom. The turn around at the top is immediate - no pause. The ten-second rest for each interval is also held at the bottom of the squat as opposed to the top. Interestingly, this squat, in contrast to the "normal" Tabata squat, motivates full hip extension. Also, the ten second rests don't seem as short with this protocol!
So as I said previously, it usually goes in a type of weightlifting, weightlifting + cardio, or cardio. For the metcon workouts, that shit is absolutely cardio in the usual sense, so you won't need to go spend a couple miles on the treadmill afterwards because you will be damned spent. It'll also take your body a little while to adapt to that style of training, but the variety will keep your muscles guessing so you make constant improvements. After I was a few months in, I found that the more I went the better I got. Of course there's a point where you'll be doing too much and you can get a bit beat up mentally.
As for the weightlifting stuff, if you're trying to get stronger you will have to add a bit more strength and heavy weightlifting than the main site will generally provide. You can get surprisingly strong just doing mainsite; sometimes less is more when you're trying to build strength. But once you get past a certain level you have to add a bit more volume. A lot of the top crossfit athletes do several workouts per day. For me personally if I am doing a 5x3 set of something, I sometimes like to do a shorter metcon afterwards.
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#5800612 - 09/13/11 09:25 PM
Re: CrossFit
[Re: Dahlia]
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ElementBabe
Post Master Supreme
Registered: 08/06/00
Posts: 36692
Loc: EST
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Part of my membership includes a personal training session every two months with the owner.
i'll bet it does
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#5801164 - 09/14/11 09:43 AM
Re: CrossFit
[Re: Dahlia]
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Ionfyst
Blackhawks 4 Lyfe!
Post Master Sr
Registered: 03/03/02
Posts: 4184
Loc: Massachusetts
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Unfortunately, from years of being an overweight teen I have this crappy self image regarding my physical abilities - main areas are running and pushups (which I have proven I can do...but mentally, I actually stop myself before completing/doing well)
I know that losing more weight will help, but even when I was very lean and strong, I still had this issue.
In my experience getting involved in a strong team environment will help out way more than losing weight. If you physically can't make the reps/distances then losing weight will help with that, but if it's mental than I think a good group will be able to push you even when you think you can't do it.
For example I run with a club but we only meet up once a week. The rest of the time you're on your own to do the distances. On days when I really don't feel like going out and running I just think that there is no way I want to be the jackass sucking wind and cramping up because I didn't do the individual runs.
Also in terms of Crossfit, on Monday we did double helen and towards the last few runs I was really hurting. I happened to be keeping a similar pace to another member and every time I slowed down or started to walk and he passed by he'd give a simple "almost there", "you got this" or other one liner and it really kept me going.
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#5801593 - 09/14/11 12:36 PM
Re: CrossFit
[Re: Ionfyst]
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NateD
Post Master Supreme
Registered: 01/26/01
Posts: 10953
Loc: Atlanta, GA
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I would like to add two comments to Nates additions.
It will take the average person 3 years before they get close to hitting a "plateau" in crossfit.
I'd probably be inclined to agree with that. I am 2.5 years in and sometimes it's hard to hit PRs. But on the other hand, I think I can push harder mentally than I could a year ago, and I am better at most of the skill-based exercises.
also, showoff (on your ring workout) =P
I was pretty proud of it Only two people in the gym were able to do it.
Also in terms of Crossfit, on Monday we did double helen and towards the last few runs I was really hurting. I happened to be keeping a similar pace to another member and every time I slowed down or started to walk and he passed by he'd give a simple "almost there", "you got this" or other one liner and it really kept me going.
Agreed 1000%. Sometimes all it takes is a reminder from someone to keep moving for you to push through fatigue and get your shit done.
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#5809017 - 09/18/11 05:18 PM
Re: First Crossfit class...
[Re: Screamin' Type-R]
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NateD
Post Master Supreme
Registered: 01/26/01
Posts: 10953
Loc: Atlanta, GA
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Lots of old dudes doing CF now and some are ripped, it's actually pretty amazing.
So I'm leaving for vacation tomorrow and did a really tough chipper today, the last workout from the 2009 CF Games actually:
15 reps 155lb BB squat clean
30 Toes to bar
30 Box jumps 24" box
15 Muscle ups
30 PushPress 40lb DBs
30 Double Unders
15 reps 135lb Thruster
30 Pullups
30 Burpees
300' OH Walking lunge with 45lb plate
Fucking love that wod.  Been two years since I last did it, so I PR'd by almost 9 minutes and did everything as prescribed this time. My time was 30:20. You guys ought to try it if you ever get the chance. Those lunges at the end are downright murderous.
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#5809883 - 09/19/11 08:16 AM
Re: First Crossfit class...
[Re: Dahlia]
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NateD
Post Master Supreme
Registered: 01/26/01
Posts: 10953
Loc: Atlanta, GA
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I love me some chipper workouts
Try Beast 12, it's a bit less heavy.
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#5817808 - 09/22/11 05:44 PM
Re: First Crossfit class...
[Re: Dahlia]
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137
Post Master Supreme
Registered: 12/06/02
Posts: 41794
Loc: Newsomville, CA
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Hey Wayne, I noticed from your workout posts on FB that your gym does A LOT of heavy lifting as your wods. Is it just the days that you go, or does your gym focus on heavy lifts?
Olympic Weightlifting Coach Bob Takano also teaches at my gym in the afternoons. And my gym's owner happens to be on that lifting team. He showed me how he programs the workouts monthly and goes by a mix of
o-lift (deadlifts, cleans, thusters, press, snatch, etc)
metabolic conditioning (met-con) (body squats, pull ups, push ups, wall balls)
gymnastics (ring dips, toes to bar, toes to rings, ghd work)
and throws them into a randomizer so somedays it is strict o lift, somedays it's a mix of 1 and 2, or 1 and 2 or 2 and 3 etc, etc
and then he programs the actual movements based off of those suggestions so they compliment each other kind of like a push/pull weight training program where the same muscles are involved.
how efficient can you jump rope after squatting your bodyweight 30 times? kind of scenarios. Crossfit is all about moving more efficiently and he programs based off of that. And encourages scaling all of the time, efficiency > time.
Anyway sorry my reply is so long, but that's how our training is programmed, based off what I posted this week it seems we're doing a lot of o lift, tuesday was actually more of a metcon, I dunno wtf a sorenson hold is but apparently everyone HATED it lol
_________________________
Wayne
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#5836223 - 10/02/11 11:12 AM
Re: First Crossfit class...
[Re: Duc]
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ElementBabe
Post Master Supreme
Registered: 08/06/00
Posts: 36692
Loc: EST
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the right shoes will help a lot with that. thats one you can do barefoot
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#5846563 - 10/07/11 12:03 AM
Re: First Crossfit class...
[Re: 137]
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Rumbelstiltskin
Post Master Sr
Registered: 01/10/05
Posts: 8757
Loc: So Cal
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So like are Crossfit monthly rates set in stone or can you lowball them to get a few bucks off? Aside from like military discounts.
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