#5726006 - 08/07/11 04:36 PM
Re: CrossFit
[Re: Dahlia]
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NateD
Post Master Supreme
Registered: 01/26/01
Posts: 10953
Loc: Atlanta, GA
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Try it! Just make sure you let them know about your injuries beforehand so they can work around it.
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#5727005 - 08/08/11 08:35 AM
Re: CrossFit
[Re: Dahlia]
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NateD
Post Master Supreme
Registered: 01/26/01
Posts: 10953
Loc: Atlanta, GA
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Congrats! 
Stretching will help a lot, because you will probably be very sore. I like dynamic stretching before the workout to get blood moving, and then static stretching afterwards (like getting into a position and holding it for at least 30 seconds). At my gym we've started doing mandatory cooldown stretching and it has helped me A LOT. I'm a lot more flexible now and I don't get nearly as sore as I did before.
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#5729256 - 08/09/11 09:53 AM
Re: CrossFit
[Re: Duc]
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NateD
Post Master Supreme
Registered: 01/26/01
Posts: 10953
Loc: Atlanta, GA
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Yeah, if you work through the soreness you should be fine. Unless of course you are so stiff you can't move. Just stretch a lot before you start. Starting CF is a huge shock to your body, and you'll be really sore for awhile!
Anyone around here own a pair of lifting shoes? I think I am going to have to make the investment soon.
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#5731373 - 08/10/11 07:34 AM
Re: CrossFit
[Re: 137]
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NateD
Post Master Supreme
Registered: 01/26/01
Posts: 10953
Loc: Atlanta, GA
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Everyone at my gym are wearing Innov8's right now. Last year it was the Nike Free Run, lol.
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#5731618 - 08/10/11 10:07 AM
Re: CrossFit
[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 posts like this. Glad to see you're enjoying it! Stick with it, you'll see some amazing results soon.
Saw this this morning, Knowshon Moreno (Broncos NFL player) is getting ready for the season with crossfit:
http://www.vimeo.com/27423280
Very cool.
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#5732351 - 08/10/11 01:56 PM
Re: CrossFit
[Re: Dahlia]
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Duc
Post Master Supreme
Registered: 06/20/03
Posts: 35382
Loc: MD
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Great workout this morning. Lots of instruction of form and such. They are doing an amazing job scaling things for my hips and shoulder - this makes me so happy I am actually doing more than I expected - I have a feeling I was babying my shoulder too much for a while. Tabata squats to finish. I am hobbling.
did you stretch really well before and after???
next time, try going for a walk on teh treadmill afterwards just to loosen up your muscles(since you said you are hobbling, it sounds as iff you are having problems w your leg muscles)
_________________________
BigAl: there is a huge difference between working out to be healthy, and ingesting 10 protein shakes a day, creatine, roids, etc.
JoeyBalls: Yup. That's why I said I workout to look good. If i wanted to be healthy. I'd swim.
..you can NEVER out train a bad diet -- FitExcellence
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#5734123 - 08/11/11 10:10 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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I'm doing okay Ty There is no treadmill at the CrossFit gym - I walk Spencer when I get home every time. Yes, we stretch and warm up very extensively - that is part of the CrossFit program there.
I lol'd at the thought of you getting on a treadmill at a CF gym. They simply don't exist. 
Any new routines Nate? I'd like to target some full body workouts in the 15 minute range, though my back has been a bit stiff lately. I'm not sure if I should baby it or power through. Tough to tell if it's sleep stiffness or workout soreness.
So you have a basic basement gym right? Do you have the space to go all the way overhead? Pullup bar? Here are some things you can probably do -
Fran:
21-15-9 95lb Thrusters/pullups
If you've never done thrusters, it's a front squat that goes all the way into a push press. Check out youtube and search for fran, you'll probably see tons of videos of people doing it. If you do them fast, even with 95lbs, your legs will be dead by the time you're on the round of 15 reps. Thrusters are probably one of the most taxing movements you can do. Some people can finish this workout in less than 3 minutes, but there aren't many and you have to be able to do kipping/butterfly pullups very well. If you're doing regular deadhang (and I assume you are) it will take you a little longer and fatigue will be more of an issue than lungs.
If you don't want to do pullups, swap burpees for pullups in that workout. That'll truly be a full body workout. God, thrusters and burpees sounds terrifying, lol. You should try it and let me know!
There's also "Grace", which is 30 clean and jerks for time with 135. Basically ground to overhead. Not really a 15 minute workout though, if you're good at them you can be done in about 3-4 minutes. It'll be tough if you have steel plates because you can't drop the bar. Again, youtube for examples.
Then there's "DT", which is a really hard barbell complex that I have posted about here before. It's 5 rounds of:
12 deadlifts @ 155
9 hang power cleans @ 155
6 push jerks @ 155
Most folks try it first with 135 or less. 155 is really damn hard to hang onto. That's about a 15 minute workout.
If you have a treadmill or a course where you can run a certain distance like 400m, that opens up a whole lot of stuff too. Deadlifts, or any barbell lift for that matter, combined with running are a particularly deadly combo.
21 Deadlifts @ 225lbs
400 meter Run
18 Deadlifts
400 meter Run
15 Deadlifts
400 meter Run
12 Deadlifts
400 meter Run
You can also try burpee pullups. It's just a burpee (drop down into a pushup, jump up and clap overhead) combined with a pullup. So instead of clapping overhead you will jump up and do a pullup. There's a workout called GI Jane, which is 100 burpee pullups for time. You will be dog-ass tired for that one. Search youtube for Crossfit GI Jane if you want an example.
Let me know what you think!
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#5734825 - 08/11/11 02:52 PM
Re: CrossFit
[Re: Impulsive]
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Ionfyst
Blackhawks 4 Lyfe!
Post Master Sr
Registered: 03/03/02
Posts: 4184
Loc: Massachusetts
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After reading through all the posts on here for the millionth time I finally got my shit in gear and signed up for the free intro class at my local place. We'll see how it goes this Saturday, I think I'm going to get my ass kicked. 
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#5734853 - 08/11/11 03:06 PM
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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There is pretty cheap rubber matting you can buy, I think they come in something like 3x3 ft squares and lock together. You'd probably only need a few to have a good little space. Some bumper plates might do you good too if you decide to start doing CF style workouts more often.
http://www.roguefitness.com/rogue-bumper-plates-by-hi-temp.php
You can drop those bumpers all day long, it's fucking great, lol. You should only need a few to augment what you have.
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#5736139 - 08/12/11 08:20 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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I am starting to feel like my body is getting used to things now, which is great. The tightness has decreased and overall, I just feel "good"
I am just going to throw out my stuff because, even though I write it down, it kind of like posting it up here with you guys 
Basic work on learning thrusts today - fairly low weight - I know my legs to much of the work, but the shoulder is still something I need to watch.
I love doing them, however, I have strange habit of looking up to the ceiling when I release out - so I have to just make an effort to focus on a spot on the wall and think a bit more before I do things. I am so used to "zoning out" when i work out, I think it's just a matter of snapping into things
WOD
(partnered)
5x
15 thrusts (started with 15 lb dumb bells, but after the second cycle, I dropped to the 22 lb bar because of my shoulder
25 sit ups
I can safely say I have fallen in love with CrossFit - even after just 3 classes. It's nice to get out, get moving, be functional and have other individuals who are there enjoying themselves just as much as I am. Something about feeling like you are going to puke makes people bond. Pretty awesome
_________________________
Strangers have the best candy  Good night, sweet Spencer (June 10th, 2004 - July 9th, 2015) 
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#5737649 - 08/12/11 05:52 PM
Re: CrossFit
[Re: Dahlia]
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137
Post Master Supreme
Registered: 12/06/02
Posts: 41819
Loc: Newsomville, CA
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Basic work on learning thrusts today - fairly low weight - I know my legs to much of the work, but the shoulder is still something I need to watch.
I love doing them, however, I have strange habit of looking up to the ceiling when I release out - so I have to just make an effort to focus on a spot on the wall and think a bit more before I do things.
Ty, not to be a dick but why are you posting in this thread now if you don't do crossfit nor seem to be interested in it? Kinda creepy dude.
With that out of the way, that's good that you're looking up when doing the presses, nothing sucks more than going to shoot a press up while looking down and your legs are shooting whatever weight is on the bar off of your shoulder into your chin. I did that with 150lbs and it didn't feel too good at all.
I can safely say I have fallen in love with CrossFit - even after just 3 classes.
Stick with it, it's been about 8 months for me. Fat is peeling off of me daily weight loss is a little slower now stuck around 205-207 but body fat percentage is getting lower so I'll take the density shift.
We have a girl at our gym has several sports injuries as well and she comes in almost daily and they always adjust the workout for her to participate.
Edited by 137 (08/12/11 08:16 PM)
_________________________
Wayne
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#5739862 - 08/14/11 12:14 PM
Re: CrossFit
[Re: Dahlia]
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NateD
Post Master Supreme
Registered: 01/26/01
Posts: 10953
Loc: Atlanta, GA
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Yep, it's actually better to keep a neutral gaze for pretty much all lifts.
The first time I did Fran, on the very first thruster I hit myself on the chin, lol.
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#5740976 - 08/15/11 06:33 AM
Re: CrossFit
[Re: Dahlia]
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137
Post Master Supreme
Registered: 12/06/02
Posts: 41819
Loc: Newsomville, CA
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Interesting - see, I was taught, chin in, facing forward, push through and kind of "pop" your head out a bit at the end of the push. I don't think looking up is necessarily good for you back/neck - especially once I get more weight on there....
If bob takano teaches his lifters to do it, then there can't be anything wrong with it.
http://youtu.be/fqVu6E8ogIg
http://youtu.be/fV3jChlL5j4
http://youtu.be/6-gcOrv4-I8
I don't mean like literally putting your head back like you caught a tiger knee from streetfighter. just generally tilted back and out of the way.
_________________________
Wayne
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#5741715 - 08/15/11 01:42 PM
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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You should be taking something for recovery. I like adding BCAA and glutamine powder to my protein shakes.
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