#4696528 - 04/25/10 10:47 PM
Re: CrossFit
[Re: Agent Orange]
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ElementBabe
Post Master Supreme
Registered: 08/06/00
Posts: 36692
Loc: EST
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my weight has not changed since i joined and i just finished 7 months. i also eat anything i want. despite being the same weight, i have wider shoulders, lats, and better unflexed abs.
1st CFT, about 6 weeks after joining:
squat - 236
shoulder press - 148
deadlift - 270 (not a true max)
3 weeks ago:
squat - 255
shoulder press - 160
deadlift - 351 (much closer to a true max)
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#4697218 - 04/26/10 09:45 AM
Re: CrossFit
[Re: ElementBabe]
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NateD
Post Master Supreme
Registered: 01/26/01
Posts: 10953
Loc: Atlanta, GA
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I've had big gains myself. When I first joined a year ago I had gotten a little chunky, I probably weighed about 180ish and had ~20% bodyfat. I had been sedentary for around six months, I had really let myself go.
Now I weigh between 165-169 (it fluctuates a good bit) and am probably around 10-11% bf, so I have packed on muscle and also lost fat at the same time. My shoulders are much wider, I have lats now, a much more developed back, and have pretty decent definition all around. I am closer to a six pack than I have ever been, I am just at that point now where you have to make real dietary sacrifices to get it.
All my lifts are up, big time. The only ones I haven't surpassed are bench and deadlift, but mostly for lack of trying. I'm 10lbs from my all time deadlift best, and I haven't even tried more than 225 on bench, with my all time best being 285. But I can clean almost 200lbs, back squat 245, front squat 215ish, deadlift around 300 (form was lacking before, been working on it), bench 225, shoulder press 155 (that's for strict, I can get 190 overhead).
In addition to that I can do all sorts of stuff I could never do before, like muscle ups, knees to elbows, thrusters, the snatch, the clean & jerk, jump rope double unders, handstand pushups, rope climbs, etc. And I have pretty decent conditioning so I can do all of the above for time and not puke. 
I've definitely progressed to the point where is this is a lifestyle and not just a chore I do several times a week while being bored and vaguely frustrated the whole time. Every workout is quantified and recorded so there is always room for improvement. Life is a lot better because I know this is something I will probably do forever, and I also have much more confidence because of all this.
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#4699204 - 04/26/10 08:53 PM
Re: CrossFit
[Re: toothy]
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NateD
Post Master Supreme
Registered: 01/26/01
Posts: 10953
Loc: Atlanta, GA
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http://www.beyondthewhiteboard.com
It's $36 a year, but worth every penny. It tracks workouts, number of days/times posted, weights, meals, WODs, pretty much everything that's relevant. The accountability has been great.
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#4729707 - 05/08/10 02:32 PM
Re: CrossFit
[Re: NateD]
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ElementBabe
Post Master Supreme
Registered: 08/06/00
Posts: 36692
Loc: EST
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did Helen today, kind of disappointed
Before (October)
10:56
35# KB
strict pullups
Today
11:23
Runs were 450m, new path
45# KB
kipping pullups
if i ran more, im pretty sure i could get this under 10 minutes. grip also becomes an issue in the 2nd and 3rd round of pullups and i didnt experience that with the lighter KB and strict pullups.
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#4732398 - 05/10/10 08:49 AM
Re: CrossFit
[Re: ElementBabe]
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NateD
Post Master Supreme
Registered: 01/26/01
Posts: 10953
Loc: Atlanta, GA
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I can't believe you are slower on Helen with kipping pullups, lol. But that's still a good time with the heavier weight and longer path. My personal best on Helen is 11:43 so you are faster than me.
We did 'Barbara' yesterday, I murdered it since it's been almost a year since I last did it. I PR'd by 15 minutes for a total time of 17:54. I managed to get each round under 4 minutes so I was pretty happy with that.
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#4732528 - 05/10/10 09:49 AM
Re: CrossFit
[Re: NateD]
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ElementBabe
Post Master Supreme
Registered: 08/06/00
Posts: 36692
Loc: EST
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for me i think there is enough time between pullup sets to bang out 3 sets of 12 strict. regular kipping only saves time if its the only way you can do the reps. my grip is fried after KB swings, and strict pullups dont require as much grip strength IMO. also, doing them strict provides a bit of cardio recovery before the 400m run
BTWB says my avg power output went up 10% but i don't think its taking the longer run into account so its probably a little more than that
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#4735362 - 05/11/10 08:01 AM
Re: CrossFit
[Re: Silock]
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NateD
Post Master Supreme
Registered: 01/26/01
Posts: 10953
Loc: Atlanta, GA
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I wonder if he's counting the weight of the clamps/collars? That's my guess.
Toothy good job!
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#4751835 - 05/17/10 07:52 PM
Re: CrossFit
[Re: toothy]
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ElementBabe
Post Master Supreme
Registered: 08/06/00
Posts: 36692
Loc: EST
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Fran 4:50
last time 5:44
it didnt feel any faster, but i guess it was. still broke up the 2nd round of thrusters into 3 sets, and the 3rd round into 2 sets. but got through all the pullups unbroken until after 6 in the 3rd round.
also i puked 5 minutes later
Edited by antness (05/17/10 08:03 PM)
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#4752704 - 05/18/10 07:57 AM
Re: CrossFit
[Re: toothy]
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NateD
Post Master Supreme
Registered: 01/26/01
Posts: 10953
Loc: Atlanta, GA
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Nice work dudes! I'm going to be doing Fran myself at my certification this weekend. I'm hoping to break under the 5 minute barrier. I haven't done it since last October so I'm hoping for a much better time.
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#4752790 - 05/18/10 08:45 AM
Re: CrossFit
[Re: NateD]
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mrnismo
Post Master
Registered: 12/08/01
Posts: 2640
Loc: PCB
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Is Fran done at 95 pounds normally? I'd like to give this a try too.
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#4752794 - 05/18/10 08:47 AM
Re: CrossFit
[Re: mrnismo]
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NateD
Post Master Supreme
Registered: 01/26/01
Posts: 10953
Loc: Atlanta, GA
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Yep it is 95lbs.
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#4759872 - 05/20/10 02:56 PM
Re: CrossFit
[Re: mrnismo]
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ElementBabe
Post Master Supreme
Registered: 08/06/00
Posts: 36692
Loc: EST
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Is Fran done at 95 pounds normally? I'd like to give this a try too.
do it. 21-15-9 of Thrusters @ 95#, Pull-ups
other variations of Fran
- do the pull-ups chest to bar
Heavy Fran - done at 135#. often with the reps reduced to 15-12-9 and with C2B pullups
Viking Fran -
Row 1000 meters
95 pound barbell Thruster, 21 reps
21 Pull-ups
Row 750 meters
95 pound barbell Thruster, 15 reps
15 Pull-ups
Row 500 meters
95 pound barbell Thruster, 9 reps
9 Pull-ups
Heavy Viking Fran - same as Heavy Fran but with the rowing
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#4766957 - 05/24/10 11:09 AM
Re: CrossFit
[Re: Agent Orange]
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NateD
Post Master Supreme
Registered: 01/26/01
Posts: 10953
Loc: Atlanta, GA
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Well I just got my level 1 certification over the weekend. 
I learned a ton, between all the classroom sessions and all the demos of exercises. I dialed in my form on a lot of stuff and learned how to teach it to others too.
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#4772133 - 05/25/10 10:55 PM
Re: CrossFit
[Re: toothy]
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ElementBabe
Post Master Supreme
Registered: 08/06/00
Posts: 36692
Loc: EST
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10 minute cindy today -- 11 rounds + pullups, pushups
2/3 of a round less than i got last time. also, i was failing on pushups by the end. i've done the full cindy multiple times and not hit pushup failure. i'm becoming a true crossfitter that can deadlift 3x bodyweight but can't do pushups
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#4774463 - 05/26/10 05:23 PM
Re: CrossFit
[Re: NateD]
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ElementBabe
Post Master Supreme
Registered: 08/06/00
Posts: 36692
Loc: EST
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10 minute cindy today -- 11 rounds + pullups, pushups
2/3 of a round less than i got last time. also, i was failing on pushups by the end. i've done the full cindy multiple times and not hit pushup failure. i'm becoming a true crossfitter that can deadlift 3x bodyweight but can't do pushups 3x bodyweight, jeebus. Spealler, is that you? Don't worry about it too much, 2/3 of a round is nothing. Sometimes we all have bad days. Or maybe you just need to do more pushups.  You ever give any thought to trying out for sectionals next year? If not, you should. Most small guys who are fast struggle with the heavy stuff, doesn't seem like you really have that limitation. Cool shit Nate. So you can give us e-coaching then right? You bet.
i was just estimating, my DL is actually between 2.5 and 2.6 bodyweight. i should be able to hit 2.75x soon. saw a video of a Chinese olympian C&Jing 3x bodyweight so he had to deadlift it first 
there's only a few things i can do that could be at a competitive level in sectionals. chest to bar pullups, i can do at least 20 legit ones. bar muscle ups. strict shoulder press as % of bodyweight. high rep air squats. 400m sprint if we just run it once and do nothing else.
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#4775643 - 05/27/10 05:03 AM
Re: CrossFit
[Re: ElementBabe]
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ElementBabe
Post Master Supreme
Registered: 08/06/00
Posts: 36692
Loc: EST
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here's a really short one to try
3 rounds of:
10 clapping pushups
10 clapping pullups
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#4778912 - 05/28/10 10:10 AM
Re: CrossFit
[Re: ElementBabe]
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lunchbox
Post Master Supreme
Registered: 03/12/02
Posts: 12883
Loc: Detroit
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here is a shot of my wife doing jumping pull ups... figured you guys might like it.
and a shot of some of us, I am the green shirt/glasses guy.
Edited by beefbox (05/28/10 10:45 AM)
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#4790255 - 06/02/10 02:17 PM
Re: CrossFit
[Re: lunchbox]
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NateD
Post Master Supreme
Registered: 01/26/01
Posts: 10953
Loc: Atlanta, GA
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Cool shit man, how does she like it?
I've been trying to get my wife into Crossfit. Now that I am certified and training at my gym she is interested in actually trying it given my results with it over the past year and a half.
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#4828726 - 06/16/10 09:05 PM
Re: CrossFit
[Re: NateD]
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ElementBabe
Post Master Supreme
Registered: 08/06/00
Posts: 36692
Loc: EST
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http://www.youtube.com/watch?v=ydeCu7W1VRc
this is crazy...Grace is supposed to be 30 Clean & Jerks. not sure if it matters in Grace how you clean it or get it overhead, but this guy picked the hardest way to do it, practically muscle cleaning it and then just pressing.
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#4829579 - 06/17/10 09:40 AM
Re: CrossFit
[Re: ElementBabe]
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NateD
Post Master Supreme
Registered: 01/26/01
Posts: 10953
Loc: Atlanta, GA
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Damn that's nuts. Maybe "Grace" should be the next CSi meathead challenge?
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#4830046 - 06/17/10 11:41 AM
Re: CrossFit
[Re: NateD]
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mrnismo
Post Master
Registered: 12/08/01
Posts: 2640
Loc: PCB
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Are you supposed to use a lot of explosiveness in the press -- like a push press or whatever? No way I could get 135 overhead that many times unless I was exploding from the clean position. That guy was just so strong he muscled every rep until about 20.
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#4830108 - 06/17/10 11:59 AM
Re: CrossFit
[Re: mrnismo]
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ElementBabe
Post Master Supreme
Registered: 08/06/00
Posts: 36692
Loc: EST
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it's 30 clean & jerks for time
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#4830504 - 06/17/10 01:51 PM
Re: CrossFit
[Re: ElementBabe]
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mrnismo
Post Master
Registered: 12/08/01
Posts: 2640
Loc: PCB
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Just trying to learn here so hope I don't sound like a douche -- it seems clean and jerk is a 'squat clean' followed by a jerk.
http://www.exrx.net/WeightExercises/OlympicLifts/CleanAndJerkSideView.html
Seems like it would make a helluva difference in effort and thus time if you dont squat in the clean position before jerking right?
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#4830601 - 06/17/10 02:22 PM
Re: CrossFit
[Re: mrnismo]
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ElementBabe
Post Master Supreme
Registered: 08/06/00
Posts: 36692
Loc: EST
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yes, i'm not sure if this workout requires you to squat clean
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#4834389 - 06/18/10 08:18 PM
Re: CrossFit
[Re: ElementBabe]
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NateD
Post Master Supreme
Registered: 01/26/01
Posts: 10953
Loc: Atlanta, GA
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I really am not sure myself. On the videos on CF.com they show people doing full squat cleans, but someone else recently told me it's just ground to overhead and doesn't really matter. I like the ground to overhead idea myself.
Speaking of cleans I got a big PR on Elizabeth today:
21-15-9
Squat clean 135lbs
Ring dips
Finished in 10:23 rx. I last did it only two months ago and got in the mid 12s so I am pretty happy with it. I have been killing workouts lately, I attribute it to eating paleo for the past month 
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#4837025 - 06/20/10 06:53 PM
Re: CrossFit
[Re: NateD]
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ElementBabe
Post Master Supreme
Registered: 08/06/00
Posts: 36692
Loc: EST
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we've been doing dedicated olympic lifting days on wednesday and friday, so i'm slowly starting to gain confidence in those lifts. i still suck at cleans though. not much hip drive and shrug and i end up using all deltoids. that works until around 135lb..and my squat clean is more like a power clean followed by a squat
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#4844990 - 06/23/10 12:19 PM
Re: CrossFit
[Re: ElementBabe]
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NateD
Post Master Supreme
Registered: 01/26/01
Posts: 10953
Loc: Atlanta, GA
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You'll get it eventually, practice makes perfect. Maybe practice with weights heavier than 135 since it doesn't allow for cheating. I do have to say that learning the progressions properly at my cert (deadlift -> high pull -> clean) really helped me put it all together.
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