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#5976662 - 12/06/11 06:54 AM Re: First Crossfit class... [Re: 137]
Rumbelstiltskin Offline
Post Master Sr


Registered: 01/10/05
Posts: 8757
Loc: So Cal
Complete as many rounds and reps in 20 minutes of:
145 pound Power clean, 5 reps
10 Toes to bar
15 Wall ball shots, 20 pound ball

I got to the 5th round and ran out of time when I got to the wall ball shots.


Tomorrow... the HEAVY SNATCH!
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#6001481 - 12/17/11 02:49 AM Re: First Crossfit class... [Re: Rumbelstiltskin]
Rumbelstiltskin Offline
Post Master Sr


Registered: 01/10/05
Posts: 8757
Loc: So Cal
Jason Khalipa, Kris Cleaver and Katie Hogan are going to be at my gym tomorrow!
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#6001498 - 12/17/11 03:20 AM Re: First Crossfit class... [Re: Rumbelstiltskin]
137 Offline
Post Master Supreme


Registered: 12/06/02
Posts: 41794
Loc: Newsomville, CA
 Originally Posted By: Rumble
Jason Khalipa, Kris Cleaver and Katie Hogan are going to be at my gym tomorrow!


My old Coach dates Kris Klever, she's really shy.
_________________________
Wayne

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#6002706 - 12/18/11 10:35 AM Re: First Crossfit class... [Re: 137]
NateD Offline
Post Master Supreme


Registered: 01/26/01
Posts: 10953
Loc: Atlanta, GA
 Originally Posted By: 137
 Originally Posted By: Rumble
Jason Khalipa, Kris Cleaver and Katie Hogan are going to be at my gym tomorrow!


My old Coach dates Kris Klever, she's really shy.

Is your old coach a chick?

Very cool that they'll be at the gym though. How's everyone's training? I have been a bit lazy because of the holidays and starting a new job but trying to get back on it. Today I did the mainsite wod which was 7 rounds of:

3 205lb cleans
4 ring handstand pushups

Tough stuff, had to take my time on the cleans but I've never done that many with that much weight. Pretty proud that I finished

137 awesome job on the deadlifts dude. You are pulling way more than me. The deadlift is by far my weakest lift.
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#6003113 - 12/18/11 03:20 PM Re: First Crossfit class... [Re: NateD]
Dahlia Offline
CSi's Little Nanook
Post Master Supreme


Registered: 01/17/04
Posts: 18240
Loc: North of 60
Welp, it's been a while since I have been on CSi, but my Crossfitting has been going strong!

I recently upped my membership from 3x a week to unlimited, and now go 5 days a week. I see a dietician (who is my CF coaches girlfriend) and she has been helping me with my eating, which in turn has totally changed my CF workouts and recovery times. I have lost 10 1/2 inches and about 10 pounds since changing my diet too.

Got my 1RM on deadlift up to 94kg a few weeks ago with only a few really dl pulls over the past 3 months since I started CF (pretty happy with that \:\) )

My shoulder has been doing a lot better and I have been going strong with rehabing my groin too.

All in all, I have never been happier! I feel amazing and I am seeing some awesome results!

I have to spend some time to sit down and write down some goals for next year, and start thinking about what I need to do to be ready for Tough Mudder in August \:D
_________________________
Strangers have the best candy

Good night, sweet Spencer (June 10th, 2004 - July 9th, 2015) <3

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#6003314 - 12/18/11 04:50 PM Re: First Crossfit class... [Re: Dahlia]
Dahlia Offline
CSi's Little Nanook
Post Master Supreme


Registered: 01/17/04
Posts: 18240
Loc: North of 60
Oh, and I can finally snatch properly too! With my boobs getting in the way a lot, I was getting scared of the lifts.

Then, one day, I just started pulling them out with the technique bar, then with weight. It was awesome!


And holy crap Sott's Press! It's like torture! Because of my shoulder, I am only able to do the Sott's with PVC tubing
_________________________
Strangers have the best candy

Good night, sweet Spencer (June 10th, 2004 - July 9th, 2015) <3

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#6003934 - 12/18/11 10:46 PM Re: First Crossfit class... [Re: NateD]
137 Offline
Post Master Supreme


Registered: 12/06/02
Posts: 41794
Loc: Newsomville, CA
 Originally Posted By: NateD
 Originally Posted By: 137
 Originally Posted By: Rumble
Jason Khalipa, Kris Cleaver and Katie Hogan are going to be at my gym tomorrow!


My old Coach dates Kris Klever, she's really shy.

Is your old coach a chick?


actually



yes haha
_________________________
Wayne

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#6005931 - 12/19/11 05:38 PM Re: First Crossfit class... [Re: 137]
137 Offline
Post Master Supreme


Registered: 12/06/02
Posts: 41794
Loc: Newsomville, CA
snatched 70kg today. fucking awesome!
_________________________
Wayne

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#6009025 - 12/21/11 10:37 AM Re: First Crossfit class... [Re: 137]
Dahlia Offline
CSi's Little Nanook
Post Master Supreme


Registered: 01/17/04
Posts: 18240
Loc: North of 60
Pulled 80kg on sumo deadlifts today (working up on 5x5x5x5x5) - which is up 10kg from last x5 pulls in November. My SDL are significantly lower than that deads \:\/

I really need to work on my grip strength.
_________________________
Strangers have the best candy

Good night, sweet Spencer (June 10th, 2004 - July 9th, 2015) <3

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#6009071 - 12/21/11 10:53 AM Re: First Crossfit class... [Re: Dahlia]
Impulsive Online nohc
Post Master Supreme


Registered: 11/28/99
Posts: 80785
Loc: Edmonton
What grip are you using?

I used to use an overhand grip on deads as it was more confortable and I never thought much of it and I still did a lot of grip work. I used straps a lot of the time on the heavier lifts. I switched to a mixed grip and wow, it's a lot easier to grip heavy weights without straps. I don't use straps anymore, though I haven't went for any max lifts either.
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#6009216 - 12/21/11 11:27 AM Re: First Crossfit class... [Re: Impulsive]
Dahlia Offline
CSi's Little Nanook
Post Master Supreme


Registered: 01/17/04
Posts: 18240
Loc: North of 60
For deads, hook grip - I tried mixed last dead day and I found it to be kind of weird. I may start once I get up higher, but for now, my deads are only 94kg.

For sumo deadlifts, I started with hook today, but ended up using regular grip for the last 2 x5.

We don't use straps at our Crossfit gym.

Our coach basically says that our lifts are limited by our grip strength, and it's fine. Once it gets stronger, the lifts will increase.
I am doing other things to work on grip strength like static hangs and such. It will come with time/experience - really, I think I am doing not too bad for just under 4 months of Crossfit \:\)
_________________________
Strangers have the best candy

Good night, sweet Spencer (June 10th, 2004 - July 9th, 2015) <3

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#6010031 - 12/21/11 04:07 PM Re: First Crossfit class... [Re: Dahlia]
NateD Offline
Post Master Supreme


Registered: 01/26/01
Posts: 10953
Loc: Atlanta, GA
You're doing awesome Dahlia. Keep it up! \:\) Your numbers are really impressive.

As for hook grip, I just can't hang with it. It feels too weird and I don't really feel limited by my grip anyway. Mixed grip all the way for deadlifts, overhand for everything else.

Nice job on the snatch 137!
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#6010818 - 12/21/11 11:56 PM Re: First Crossfit class... [Re: NateD]
ElementBabe Offline
Post Master Supreme


Registered: 08/06/00
Posts: 36692
Loc: EST
i'm very certain i'll never lift more than i can grip, and i have small girlish hands
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#6011072 - 12/22/11 03:53 AM Re: First Crossfit class... [Re: ElementBabe]
Rumbelstiltskin Offline
Post Master Sr


Registered: 01/10/05
Posts: 8757
Loc: So Cal
180# hang cleans. First time trying them. I think I got the hang of catchingthe weight in squat position. Can't wait to try squat cleans from the floor.
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#6011272 - 12/22/11 09:18 AM Re: First Crossfit class... [Re: Rumbelstiltskin]
Dahlia Offline
CSi's Little Nanook
Post Master Supreme


Registered: 01/17/04
Posts: 18240
Loc: North of 60
Well, I learned a valuable lesson this morning.

Focus.

UGH! We were doing progressively higher box jumps from a 20" box - like, two boxed, you are on one, jump down and hop onto the other. Anyways, I suck at box jumps as it is, so my confidence is not 100%, but I have been pretty good at some self talk and power through it.

So, this time, I'm on the box and just at the moment I jump off my box, I hear my coach talking to someone else, and I can make out one word "difficult". Welp, that did it for me - I know I should have bailed on it, but I tried to make it and ended up clipping one toe on the box, and landing the other on the box - completely bashing and then skinning my shin down the box \:\(

So, I have my first incomplete workout (not by much though as I was on my second last set of 5 jumps) and I learned a very valuable lesson.
_________________________
Strangers have the best candy

Good night, sweet Spencer (June 10th, 2004 - July 9th, 2015) <3

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#6011535 - 12/22/11 10:52 AM Re: First Crossfit class... [Re: Dahlia]
Dahlia Offline
CSi's Little Nanook
Post Master Supreme


Registered: 01/17/04
Posts: 18240
Loc: North of 60
Tomorrow is open gym - we can pick our own WOD, or do one that you may have missed earlier in the week.

So, I rallied a few members and we are picking up Fight Gone Bad as our WOD \:D

I am curious to see how I will fair compared to my results in September!
_________________________
Strangers have the best candy

Good night, sweet Spencer (June 10th, 2004 - July 9th, 2015) <3

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#6013365 - 12/23/11 12:43 AM Re: First Crossfit class... [Re: Dahlia]
Rumbelstiltskin Offline
Post Master Sr


Registered: 01/10/05
Posts: 8757
Loc: So Cal
We have a special Christmas WOD for tomorrow. I'm planning on bringing my GoPro to do a POV video of the WOD.
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#6013437 - 12/23/11 01:12 AM Re: First Crossfit class... [Re: Rumbelstiltskin]
137 Offline
Post Master Supreme


Registered: 12/06/02
Posts: 41794
Loc: Newsomville, CA
we're doing filthy 50 deluxe.

Filthy 50 Deluxe

50 Box Jumps

50 Pull Ups

50 Kettlebell Swings(24/16)

50 Walking Lunges

50 Toes to Bar

50 Overhead Squats

50 Hip Extensions

50 Wall Ball

50 Burpees

50 Double Unders
_________________________
Wayne

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#6013543 - 12/23/11 02:47 AM Re: First Crossfit class... [Re: 137]
Rumbelstiltskin Offline
Post Master Sr


Registered: 01/10/05
Posts: 8757
Loc: So Cal
“12 Days of Christmas”

You have your choice of two different styles of this wod. This wod is performed like the song “12 Days of Christmas”

Style 1:
1 Rope ascent
2 Box Jumps (41″ or higher)
3 Hand Stand Push Ups
4 Clean & Jerk 135#
5 Push Ups
6 Knees to Elbows
7 KB Swing 1.5 pood
8 Double Unders
9 Ring Dips
10 Pistols
11 Pull-ups
12 Thrusters 95#

Style 2: Barbell 95/65

1 Deadlift
2 Hang Power Cleans
3 Front Squats
4 Shoulder Press
5 Back Squats
6 Push Press
7 Thrusters
8 Squat Cleans
9 Push Jerk
10 Hang Power Snatch
11 Overhead Squat
12 SDHP


So... just in case you don't get it:
12-11-10-9-8-7-6-5-4-3-2-1
11-10-9-8-7-6-5-4-3-2-1
10-9-8-7-6-5-4-3-2-1
9-8-7-6-5-4-3-2-1
8-7-6-5-4-3-2-1
7-6-5-4-3-2-1
6-5-4-3-2-1
5-4-3-2-1
4-3-2-1
3-2-1
2-1
1
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#6014346 - 12/23/11 01:18 PM Re: First Crossfit class... [Re: Rumbelstiltskin]
Dahlia Offline
CSi's Little Nanook
Post Master Supreme


Registered: 01/17/04
Posts: 18240
Loc: North of 60
Awesome! Looking forward to the video!


My WOD was great this morning! One of the guys didn't show up, but I grabbed another few guys to join us - making it 5 doing this WOD.

My numbers ended up lower than my September numbers, BUT, I used a higher box for the box jumps this time, and my range of motion was a lot more strict. All in all, it was a killer workout and I look forward to doing it again in 3 months \:D
_________________________
Strangers have the best candy

Good night, sweet Spencer (June 10th, 2004 - July 9th, 2015) <3

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#6014770 - 12/23/11 05:05 PM Re: First Crossfit class... [Re: Rumbelstiltskin]
NateD Offline
Post Master Supreme


Registered: 01/26/01
Posts: 10953
Loc: Atlanta, GA
 Originally Posted By: Rumble
“12 Days of Christmas”

You have your choice of two different styles of this wod. This wod is performed like the song “12 Days of Christmas”

Style 1:
1 Rope ascent
2 Box Jumps (41″ or higher)
3 Hand Stand Push Ups
4 Clean & Jerk 135#
5 Push Ups
6 Knees to Elbows
7 KB Swing 1.5 pood
8 Double Unders
9 Ring Dips
10 Pistols
11 Pull-ups
12 Thrusters 95#

Style 2: Barbell 95/65

1 Deadlift
2 Hang Power Cleans
3 Front Squats
4 Shoulder Press
5 Back Squats
6 Push Press
7 Thrusters
8 Squat Cleans
9 Push Jerk
10 Hang Power Snatch
11 Overhead Squat
12 SDHP


Oh shit, I love both of those, especially the second one. I think I am going to do that tomorrow morning. PS I think it goes in ascending order, lol.
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#6014883 - 12/23/11 06:33 PM Re: First Crossfit class... [Re: NateD]
Rumbelstiltskin Offline
Post Master Sr


Registered: 01/10/05
Posts: 8757
Loc: So Cal
Damn, I was hoping it goes in my order, haha. I'll find out in an hour.
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#6015514 - 12/24/11 02:49 AM Re: First Crossfit class... [Re: Rumbelstiltskin]
ElementBabe Offline
Post Master Supreme


Registered: 08/06/00
Posts: 36692
Loc: EST
there is no way i could do that WOD without an assistant
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#6016039 - 12/24/11 02:04 PM Re: First Crossfit class... [Re: ElementBabe]
NateD Offline
Post Master Supreme


Registered: 01/26/01
Posts: 10953
Loc: Atlanta, GA
 Quote:
Style 2: Barbell 95/65

1 Deadlift
2 Hang Power Cleans
3 Front Squats
4 Shoulder Press
5 Back Squats
6 Push Press
7 Thrusters
8 Squat Cleans
9 Push Jerk
10 Hang Power Snatch
11 Overhead Squat
12 SDHP

Well I am quite pleased to say that I finished it this morning It was pretty damn hard, took me 40 minutes and change and my buddy 43 minutes. We blew threw the first 5 or 6 rounds in about seven minutes and from there it got considerably harder. Great fucking wod, thanks for the post Rumble \:\)
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#6016830 - 12/25/11 03:28 AM Re: First Crossfit class... [Re: NateD]
137 Offline
Post Master Supreme


Registered: 12/06/02
Posts: 41794
Loc: Newsomville, CA
is that kg or lbs, no way I'd be able to do it if it were KG lol
_________________________
Wayne

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#6016895 - 12/25/11 08:35 AM Re: First Crossfit class... [Re: 137]
NateD Offline
Post Master Supreme


Registered: 01/26/01
Posts: 10953
Loc: Atlanta, GA
Fuck no it wasn't in kg I can't even imagine what doing this at heavier weight would be like.
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#6017579 - 12/26/11 12:29 AM Re: First Crossfit class... [Re: NateD]
137 Offline
Post Master Supreme


Registered: 12/06/02
Posts: 41794
Loc: Newsomville, CA
I'm going to give it a try tomorrow, I'm all fucked up though, did you do it in the "ascending" order or how it was written?

 Originally Posted By: Rumble
“12 Days of Christmas”

You have your choice of two different styles of this wod. This wod is performed like the song “12 Days of Christmas”

Style 2: Barbell 95/65

1 Deadlift
2 Hang Power Cleans
3 Front Squats
4 Shoulder Press
5 Back Squats
6 Push Press
7 Thrusters
8 Squat Cleans
9 Push Jerk
10 Hang Power Snatch
11 Overhead Squat
12 SDHP


So... just in case you don't get it:
12-11-10-9-8-7-6-5-4-3-2-1
11-10-9-8-7-6-5-4-3-2-1
10-9-8-7-6-5-4-3-2-1
9-8-7-6-5-4-3-2-1
8-7-6-5-4-3-2-1
7-6-5-4-3-2-1
6-5-4-3-2-1
5-4-3-2-1
4-3-2-1
3-2-1
2-1
1



oh shit, I get it now

Edited by 137 (12/26/11 11:29 AM)
_________________________
Wayne

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#6018367 - 12/26/11 09:23 PM Re: First Crossfit class... [Re: 137]
Rumbelstiltskin Offline
Post Master Sr


Registered: 01/10/05
Posts: 8757
Loc: So Cal
I messed up when I typed it out.
It went like this:

1
2-1
3-2-1
4-3-2-1
etc, etc

I did style 1 though. The one that starts with a rope climb. I'll have the video up soon. My calves dies at the end of the 11th day/round.
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#6018441 - 12/26/11 10:12 PM Re: First Crossfit class... [Re: Rumbelstiltskin]
Rumbelstiltskin Offline
Post Master Sr


Registered: 01/10/05
Posts: 8757
Loc: So Cal
Here is a video that Crossfit HQ made at my gym:
http://www.youtube.com/watch?v=FRzfL3B5PQ0
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#6018706 - 12/27/11 05:19 AM Re: First Crossfit class... [Re: Rumbelstiltskin]
137 Offline
Post Master Supreme


Registered: 12/06/02
Posts: 41794
Loc: Newsomville, CA
I would run through Miranda so hard, and then ass fuck the hell out of katie hogan given the opportunity lol.
_________________________
Wayne

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#6019388 - 12/27/11 01:39 PM Re: First Crossfit class... [Re: 137]
NateD Offline
Post Master Supreme


Registered: 01/26/01
Posts: 10953
Loc: Atlanta, GA
 Originally Posted By: 137
I would run through Miranda so hard, and then ass fuck the hell out of katie hogan given the opportunity lol.

Yup! Wood plow. Katie Hogan looked pretty hot in the very last shot
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#6020179 - 12/27/11 07:12 PM Re: First Crossfit class... [Re: NateD]
Impulsive Online nohc
Post Master Supreme


Registered: 11/28/99
Posts: 80785
Loc: Edmonton
I have to youtube wtf half those exercises are.

And what does 95/65 mean? Man/women weight?
_________________________
2020 Taycan Turbo


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#6020215 - 12/27/11 07:34 PM Re: First Crossfit class... [Re: Impulsive]
Dahlia Offline
CSi's Little Nanook
Post Master Supreme


Registered: 01/17/04
Posts: 18240
Loc: North of 60
Impulsive - Yes

I did Man Makers today. OMFG.

I think I am going to have to put a few into my warm up routine from now on
_________________________
Strangers have the best candy

Good night, sweet Spencer (June 10th, 2004 - July 9th, 2015) <3

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#6020311 - 12/27/11 08:42 PM Re: First Crossfit class... [Re: Rumbelstiltskin]
Impulsive Online nohc
Post Master Supreme


Registered: 11/28/99
Posts: 80785
Loc: Edmonton
 Originally Posted By: Rumble
I messed up when I typed it out.
It went like this:

1
2-1
3-2-1
4-3-2-1
etc, etc


Just to be clear, that is the order of the exercises, 1 rep each right? Not 12, 11, 10...etc. reps down to one rep.
_________________________
2020 Taycan Turbo


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#6020351 - 12/27/11 09:01 PM Re: First Crossfit class... [Re: Impulsive]
Dahlia Offline
CSi's Little Nanook
Post Master Supreme


Registered: 01/17/04
Posts: 18240
Loc: North of 60
 Originally Posted By: Impulsive
I have to youtube wtf half those exercises are.

And what does 95/65 mean? Man/women weight?


Keep in mind, that is Rx. Not everyone is going to use the Rx weight depending on what the movement is and what their fitness/experience level is.

i.e. because of my groin, my front squats are only at 55kg - therefore, if Rx is 65, I would be doing it scaled.
_________________________
Strangers have the best candy

Good night, sweet Spencer (June 10th, 2004 - July 9th, 2015) <3

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