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#6020922 - 12/28/11 08:22 AM Re: First Crossfit class... [Re: Dahlia]
ElementBabe ElementBabe Post Master Supreme Registered: 08/06/00 Posts: 36692 Loc: EST	Originally Posted By: Dahlia 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. didnt you just start crossfit? 121# is a pretty heavy front squat for any woman to be doing in a WOD. at the games last summer, one of the WODs started w/ 7 FS @ 155# and one of the girls couldnt get a single rep! and thats top 50 in the world of the ~6,000 who participated
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#6021434 - 12/28/11 12:02 PM Re: First Crossfit class... [Re: ElementBabe]
Dahlia Dahlia CSi's Little Nanook Post Master Supreme Registered: 01/17/04 Posts: 18240 Loc: North of 60	I started in September. Depends on the WOD. Something like 12 Days I would never even think about trying to do 55. I like a challenge, but my goal is to get through the workout with little stoppage. High volume I usually work at about 60% of my 1rm (though, I don't know what it is for front squat actually LOL) _________________________ Strangers have the best candy Good night, sweet Spencer (June 10th, 2004 - July 9th, 2015)
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#6021502 - 12/28/11 12:34 PM Re: First Crossfit class... [Re: Dahlia]
Dahlia Dahlia CSi's Little Nanook Post Master Supreme Registered: 01/17/04 Posts: 18240 Loc: North of 60	That being said, I do excel at lifts, even for only doing it for 4 months. I gain muscle easily and my body adapts pretty well in recovery. Out of all the females at our gym, I am probably lifting heavier than 80% of them. The 20% above me compete and have been doing it for a long time. I'm just really enjoying myself and learning so much about my body while I move forward. Since I have never really participated in sports/physical anything, this is so new to me - the physical and mental changes that go along with it. Did I say how happy I am? $\:D$ _________________________ Strangers have the best candy Good night, sweet Spencer (June 10th, 2004 - July 9th, 2015)
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#6047691 - 01/09/12 12:51 AM Re: First Crossfit class... [Re: Dahlia]
cptsummersausage cptsummersausage Major Member Registered: 03/20/02 Posts: 1401	I've been working out for a little over a year, 4-5 days per week. My weekly routine being comprised mainly of lifting, and 1-2 days of cardio in my gym's Bootcamp class. (Think multiple station training with high intensity, lots of running.) I thought I was in excellent shape, and I am, but I was not prepared for my first Crossfit class last Friday. I got my butt kicked. What a fantastic experience! Just like 137 said, the environment is amazing. The people are amazing. The workouts are KILLER. I will definitely be attending as many classes as I can this week, and I'm hoping to add this to my weekly routine in place of Bootcamp.
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#6048065 - 01/09/12 10:19 AM Re: First Crossfit class... [Re: cptsummersausage]
NateD NateD Post Master Supreme Registered: 01/26/01 Posts: 10953 Loc: Atlanta, GA	Welcome to the club! $\:\)$ It's definitely addictive. Well I took on Fran today, despite really not wanting to. Huge PR this time though, probably aided by my new lifting shoes. Time was 4:31 which is better by almost a minute from last time. I figured out my pacing finally, and now getting sub-4 minutes doesn't seem entirely out of reach. Good way to start a Monday
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#6048351 - 01/09/12 11:41 AM Re: First Crossfit class... [Re: NateD]
137 137 Post Master Supreme Registered: 12/06/02 Posts: 41749 Loc: Newsomville, CA	nice, I was doing some supplemental o-lift this weekend just to work on form and decided to go slightly heavy on a 2+2 power clean to power jerk (that means you do 2 power cleans, on the second clean you keep it racked and 2 do power jerks to complete a set. had 75kg(165) on the bar, cleans wen't up easy of course and on the first power jerk I ended up being a little lazy on my drive and ended up shooting the weight up and forward instead of straight up and an audible pop came from my shoulder. Scared the shit out of me so while the weight was still "weightless" at the top of that power jerk I just jumped out of the way instead of catching it. So many people at the gym with crazy ass shoulder tears it's all I could think about in the middle of this paleo challenge we're doing. It's two days later, and a little ice and my shoulder feels better. It's slightly tender in the collarbone area so something definitely grinded in that area as my shoulders pop out of place on certain overhead movements, hence why I've never had a strong strict or bench press because I'm always nervous I'll drop the weight on me unsupervised when a slip occurs. _________________________ Wayne
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#6072014 - 01/19/12 12:35 AM Re: First Crossfit class... [Re: 137]
137 137 Post Master Supreme Registered: 12/06/02 Posts: 41749 Loc: Newsomville, CA	Gym buddy being hella gay! setting up 150kg for my wod. Back is looking fucking jacked. Training: AMRAP in 15 min: 4 Deadlifts (140/100) 12 Kettlebell Snatches (24/16) 16 Burpees ended up with 3 rounds and 2 reps, we actually unracked all of the weight at the gym because our class was so big. So I ended up with 150kg on my bar instead of 140 _________________________ Wayne
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#6081485 - 01/23/12 04:45 AM Re: First Crossfit class... [Re: 137]
Rumbelstiltskin Rumbelstiltskin Post Master Sr Registered: 01/10/05 Posts: 8757 Loc: So Cal	Disposable Heroes Project was at our gym on Saturday. Great turn out. Saw Castro, Burgener, and some other famous people. I didn't see Glassman but he was suppose to be there. I came late so maybe he was there. I'll post up some pics later.
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#6090473 - 01/26/12 10:25 AM Re: First Crossfit class... [Re: Rumbelstiltskin]
NateD NateD Post Master Supreme Registered: 01/26/01 Posts: 10953 Loc: Atlanta, GA	Very cool, post em up! Not much to report on my end, lately I've been running POSE style ever since I got a new pair of Innov8 195s. Ran a 5k a couple days ago and felt fucking fantastic almost the entire time. Calves have been pretty sore since, so I think I'll be a much better runner once they're stronger. Also I crushed "Elizabeth" this morning. It's 21-15-9 of 135lb squat cleans and ring dips. New PR of 8:25. Pretty stoked about it, it's the fastest in my gym
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#6090547 - 01/26/12 10:48 AM Re: First Crossfit class... [Re: NateD]
137 137 Post Master Supreme Registered: 12/06/02 Posts: 41749 Loc: Newsomville, CA	Good job dude, we don't do hero wods in our gym at all very rare. They're intimidating and not a lot of people can do the movements. I think the programming in our gym is perfect and well thought out. Today should be pretty interesting, yesterday it was 6 rounds of 3rep front squat I used 90kg my current bodyweight 15 ring dips 10ghd situps got a nice cramp in my right hip from the ghd's had to do abmats with a weight overhead for a few rounds, last round I finished up on the ghd but I did it with one leg only, amazingly that actually worked. _________________________ Wayne
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#6091545 - 01/26/12 03:32 PM Re: First Crossfit class... [Re: NateD]
ElementBabe ElementBabe Post Master Supreme Registered: 08/06/00 Posts: 36692 Loc: EST	Originally Posted By: NateD Very cool, post em up! Not much to report on my end, lately I've been running POSE style ever since I got a new pair of Innov8 195s. Ran a 5k a couple days ago and felt fucking fantastic almost the entire time. Calves have been pretty sore since, so I think I'll be a much better runner once they're stronger. Also I crushed "Elizabeth" this morning. It's 21-15-9 of 135lb squat cleans and ring dips. New PR of 8:25. Pretty stoked about it, it's the fastest in my gym i just got 195's too. it's weird! my heel almost never touches the ground when running and i'm not trying to do anything differently. i always heel strike (except when sprinting) in regular running shoes.
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#6092020 - 01/26/12 05:19 PM Re: First Crossfit class... [Re: ElementBabe]
137 137 Post Master Supreme Registered: 12/06/02 Posts: 41749 Loc: Newsomville, CA	it's the removal of the extra material, I got normal shoes and I'm back to heel striking, although walking in them feels weird as shit since I'm so used to the front of my foot striking the floor, but I was getting NASTY ass calve sorness so I ditched minimal shoes all together. _________________________ Wayne
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#6095018 - 01/27/12 07:08 PM Re: First Crossfit class... [Re: 137]
NateD NateD Post Master Supreme Registered: 01/26/01 Posts: 10953 Loc: Atlanta, GA	Yeah, my calves have been really sore lately too. Especially after running a 5k on Tuesday. I chalk it up to them not being very strong yet. I've always had puny calves so hopefully it'll help, lol. It's actually helped me enjoy running a lot more, I'm amazed at how much easier it seems to be on the lungs. Antness, what do you think so far? Sore calves or what?
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#6120744 - 02/08/12 09:02 AM Re: First Crossfit class... [Re: NateD]
ElementBabe ElementBabe Post Master Supreme Registered: 08/06/00 Posts: 36692 Loc: EST	moar?
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#6121827 - 02/08/12 02:35 PM Re: First Crossfit class... [Re: ElementBabe]
NateD NateD Post Master Supreme Registered: 01/26/01 Posts: 10953 Loc: Atlanta, GA	Yes please.
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#6122988 - 02/08/12 10:02 PM Re: First Crossfit class... [Re: NateD]
Rumbelstiltskin Rumbelstiltskin Post Master Sr Registered: 01/10/05 Posts: 8757 Loc: So Cal	Todays WOD " Seven Up" 7 rounds of 165# front squats and 7 chest to bar pull ups. I got 11:21. Freaken whole body was sore because we did the same thing Monday but with 225# deadlifts and 7 L-pull ups strict for 7 rounds. Also did front squats yesterday at open gym.
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#6123451 - 02/09/12 08:16 AM Re: First Crossfit class... [Re: Rumbelstiltskin]
Dahlia Dahlia CSi's Little Nanook Post Master Supreme Registered: 01/17/04 Posts: 18240 Loc: North of 60	I have added hot yoga 3-4 days a week now and I am impressed with the trickle-down effect it has had on my lifting lately. Anyone else doing hot yoga? How's it been going? _________________________ Strangers have the best candy Good night, sweet Spencer (June 10th, 2004 - July 9th, 2015)
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#6124540 - 02/09/12 02:17 PM Re: First Crossfit class... [Re: Dahlia]
137 137 Post Master Supreme Registered: 12/06/02 Posts: 41749 Loc: Newsomville, CA	no yoga, going to post some vids in a bit of me doing some of our training for the open. _________________________ Wayne
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#6125077 - 02/09/12 04:26 PM Re: First Crossfit class... [Re: 137]
137 137 Post Master Supreme Registered: 12/06/02 Posts: 41749 Loc: Newsomville, CA	here's me doing some of that crossfit stuff. http://www.youtube.com/watch?feature=player_embedded&v=gM4TLsIKoBo _________________________ Wayne
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#6126812 - 02/10/12 09:23 AM Re: First Crossfit class... [Re: Rumbelstiltskin]
NateD NateD Post Master Supreme Registered: 01/26/01 Posts: 10953 Loc: Atlanta, GA	Originally Posted By: Rumble Todays WOD " Seven Up" 7 rounds of 165# front squats and 7 chest to bar pull ups. I got 11:21. Freaken whole body was sore because we did the same thing Monday but with 225# deadlifts and 7 L-pull ups strict for 7 rounds. Also did front squats yesterday at open gym. I did that wod too! Did it in 10:12 though $\:D$ My legs were wrecked the next day!
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#6127347 - 02/10/12 12:06 PM Re: First Crossfit class... [Re: NateD]
toothy toothy Post Master Sr Registered: 06/05/05 Posts: 5330 Loc: Brooklyn, NY	Did a 20 min amrap yesterday: Row 500m In the time it took you to row 500m do burpees. I got 5 rounds(2500m) + 105 Burpees. I kept about a 1:50 split time for the 5 rounds. I'm really surprised at how fast I'm getting back in shape, having taken so much time off and breaks. _________________________
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#6134645 - 02/13/12 02:39 PM Re: First Crossfit class... [Re: NateD]
Dahlia Dahlia CSi's Little Nanook Post Master Supreme Registered: 01/17/04 Posts: 18240 Loc: North of 60	Originally Posted By: NateD Originally Posted By: Rumble Todays WOD " Seven Up" 7 rounds of 165# front squats and 7 chest to bar pull ups. I got 11:21. Freaken whole body was sore because we did the same thing Monday but with 225# deadlifts and 7 L-pull ups strict for 7 rounds. Also did front squats yesterday at open gym. I did that wod too! Did it in 10:12 though $\:D$ My legs were wrecked the next day! This one sounds good! Maybe I will do it during open gym on Friday, depending on what we have done for the rest of the week. _________________________ Strangers have the best candy Good night, sweet Spencer (June 10th, 2004 - July 9th, 2015)
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#6139297 - 02/15/12 03:10 AM Re: First Crossfit class... [Re: Dahlia]
Rumbelstiltskin Rumbelstiltskin Post Master Sr Registered: 01/10/05 Posts: 8757 Loc: So Cal	Coach Mike Bergener will be at our gym for the Olympic class Now I just have to make sure I wake up on time
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#6141339 - 02/15/12 07:56 PM Re: First Crossfit class... [Re: Rumbelstiltskin]
Dahlia Dahlia CSi's Little Nanook Post Master Supreme Registered: 01/17/04 Posts: 18240 Loc: North of 60	So, who's entering the Open?! My nutritionist (who usually competes in regionals) convinced me to enter. I'll sign up this weekend $\:\)$ I'm really excited to see how it is! _________________________ Strangers have the best candy Good night, sweet Spencer (June 10th, 2004 - July 9th, 2015)
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#6141990 - 02/15/12 11:51 PM Re: First Crossfit class... [Re: Dahlia]
137 137 Post Master Supreme Registered: 12/06/02 Posts: 41749 Loc: Newsomville, CA	I'm signed up, we've been doing nothing but training to prepare for whatever the open throws at us. I can't wait until the actual workouts, should be fucking cake compared to what we're actually doing. _________________________ Wayne
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#6142297 - 02/16/12 08:31 AM Re: First Crossfit class... [Re: 137]
Dahlia Dahlia CSi's Little Nanook Post Master Supreme Registered: 01/17/04 Posts: 18240 Loc: North of 60	You think so? I haven't looked at the WODs from last year, but I think there were a bunch of AMRAPs and workouts that ended with muscle ups to weed people out of the competition I should peek at them. We did one of the AMRAPs from the open last year for last Monday's workout. Wasn't too terrible _________________________ Strangers have the best candy Good night, sweet Spencer (June 10th, 2004 - July 9th, 2015)
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#6142312 - 02/16/12 08:42 AM Re: First Crossfit class... [Re: Dahlia]
137 137 Post Master Supreme Registered: 12/06/02 Posts: 41749 Loc: Newsomville, CA	There was only one open workout that required muscle ups and that was after 100 bar jump burpee's and 30 overhead squats with a 20-30 minute cut off. Only super studs made it to the muscle ups, and in a team competition the score is accumulative. The hard workouts were the heavy o-lift style workouts the clean n jerks with 74kg/160lb, heavy thrusters, etc. Others were simple metcons. So we're trying to prepare for those heavy lift workouts while also maximizing our cardio. I've posted the training I've done for the week so far in the training schedule thread since nobody rarely checks this one. The workouts have been brutal, especially the 75 dual 52lb kettlebell thrusters I had to do yesterday Edited by 137 (02/16/12 08:43 AM) _________________________ Wayne
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#6142893 - 02/16/12 12:14 PM Re: First Crossfit class... [Re: 137]
ElementBabe ElementBabe Post Master Supreme Registered: 08/06/00 Posts: 36692 Loc: EST	Originally Posted By: 137 There was only one open workout that required muscle ups and that was after 100 bar jump burpee's and 30 overhead squats with a 20-30 minute cut off. Only super studs made it to the muscle ups, and in a team competition the score is accumulative. actually it was 60 bar jump burpees and 30 overhead squats (120/90lb) then 10 muscle ups, and it was a 10 minute AMRAP. a lot of girls got through the overhead squats because they tend not to have trouble with that lift due to better flexibility. i suck at OHS and only got through 18 of them. the muscle ups would have been cake. the whole Open the heaviest lift was 165/110lb squat clean & jerks Here are the WODs from last year WOD #1 10 minute AMRAP of 30 double unders, 15 ground to overhead (75/55) WOD #2 15 minute AMRAP of 9 deadlifts (155/100), 12 pushups, 15 box jumps WOD #3 5 minute AMRAP of squat clean & jerk (165/110) WOD #4 10 minute AMRAP of 60 bar facing burpees, 30 overhead squats (120/90), 10 muscle ups WOD #5 20 minute AMRAP of 5 power cleans (145/105), 10 toes to bar, 15 wall balls (20/14) WOD #6 7 minute Thruster (100/65)/C2B Pullup Ladder Do 3 thrusters/3 C2B pullups, then 6 each, then 9 each, continued... My results weren't great, but basically the heavier the weight, the higher I placed, because a lot of people can do box jumps and burpees all day but can't get 165lb overhead...
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#6143225 - 02/16/12 02:17 PM Re: First Crossfit class... [Re: ElementBabe]
Dahlia Dahlia CSi's Little Nanook Post Master Supreme Registered: 01/17/04 Posts: 18240 Loc: North of 60	Fun WOD today 1000m row 100 double unders 50 burpees I got my first double unders today! I have never ever been able to do them before. My coach basically said that after the row, if you can't do double unders, you HAVE to take 1 minute to at least try to do them. So, I did 4 (not strung together) and then 3:1 singles after the minute (288 singles) Yay to small accomplishments $\:\)$ And I did an hour of hot yoga after class today too _________________________ Strangers have the best candy Good night, sweet Spencer (June 10th, 2004 - July 9th, 2015)
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#6143261 - 02/16/12 02:24 PM Re: First Crossfit class... [Re: Dahlia]
ElementBabe ElementBabe Post Master Supreme Registered: 08/06/00 Posts: 36692 Loc: EST	btw, if the Open is anything like last year, if you can't post an Rx result for a WOD (which requires at least being able to do the first rep Rx) then you're DQed and can't post any additional results. Oh, and no refunds. good luck.
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#6143284 - 02/16/12 02:30 PM Re: First Crossfit class... [Re: ElementBabe]
Dahlia Dahlia CSi's Little Nanook Post Master Supreme Registered: 01/17/04 Posts: 18240 Loc: North of 60	Pretty sure it's the same this year too I was actually only concerned about the skipping Everything else should be fine - the lifts no issue. If anything, I will just be slow as molasses for things like box jumps _________________________ Strangers have the best candy Good night, sweet Spencer (June 10th, 2004 - July 9th, 2015)
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#6143326 - 02/16/12 02:41 PM Re: First Crossfit class... [Re: Dahlia]
137 137 Post Master Supreme Registered: 12/06/02 Posts: 41749 Loc: Newsomville, CA	for individual you're screwed, for team comp it's all good. _________________________ Wayne
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#6143353 - 02/16/12 02:46 PM Re: First Crossfit class... [Re: 137]
Dahlia Dahlia CSi's Little Nanook Post Master Supreme Registered: 01/17/04 Posts: 18240 Loc: North of 60	What do you mean by screwed - me, or anyone in general? I'm doing this for shits and giggles $\:\)$ I like a challenge and would love to see how I do after 5 1/2 months of training _________________________ Strangers have the best candy Good night, sweet Spencer (June 10th, 2004 - July 9th, 2015)
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#6143462 - 02/16/12 03:17 PM Re: First Crossfit class... [Re: Dahlia]
137 137 Post Master Supreme Registered: 12/06/02 Posts: 41749 Loc: Newsomville, CA	If you're entering the games to take on annie T or chris klever as an individual and dq on something you're screwed. If you're signing up for the TEAM COMP (when you register you assign yourself to a team) then everyones score count as a cumulative score so you're not screwed in response to antess. _________________________ Wayne
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#6143543 - 02/16/12 03:44 PM Re: First Crossfit class... [Re: 137]
Dahlia Dahlia CSi's Little Nanook Post Master Supreme Registered: 01/17/04 Posts: 18240 Loc: North of 60	Ohh, I see $\:\)$ I got that mixed up. _________________________ Strangers have the best candy Good night, sweet Spencer (June 10th, 2004 - July 9th, 2015)
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