Crossfit workout (1 Viewer)

[Rick James]

so our WOD is 30 "muscle ups".

didn't know what these were, so I went to youtube...

holy crap. how do they mod these?

 

[Random]

so our WOD is 30 "muscle ups".didn't know what these were, so I went to youtube...holy crap. how do they mod these?

Jumping MUs, or chair assisted MUs.

 

[Rick James]

so our WOD is 30 "muscle ups".didn't know what these were, so I went to youtube...holy crap. how do they mod these?

Jumping MUs, or chair assisted MUs.

We did 2-for-1 pullups and dips as a mod. so 60 of each. uuuggghghghghgh

 

[No. 16]

Here was our workout yesterday. Probably the hardest one I've done since I'm still terrible at double unders (can only go single-double) and my overall strength/oly lifting experience is lacking.Maxed my C&J at 115 and did the WOD at 95 pounds.

Find your 1 rep max clean and jerkThen...."Heavy Annie"Complete the following for time: 50 double unders 5 clean & jerks (M:165#/W:110# or 85% of 1rep max) 40 double unders 4 clean & jerks 30 double unders 3 clean & jerks 20 double unders 2 clean & jerks 10 double unders 1 clean & jerk

Today's WOD looks like it should be fun, before I go to work:

WORKOUT 4/3/2012Complete 3 rounds for time of: 20 box jumps (M:24"/W:20") 15 wallballs (M:20#/W:14#) 10 burpees 5 strict pull-ups 400m run

In a similar workout I used at 14# wb and it was fairly easy, but this one has strict PU, so not sure I can bump up the weight of the WB and still do PU.

 

[Rick James]

yesterday's wod:

5 rounds for time:

-400m run

-15 OHS

-20 pushups

I finished in ~29 minutes.

the pushups were hard because of all pullups and dips from the previous day.

 

[Rick James]

What do you guys use to log your progress? I'm specifically interested in physical notebooks, not software.

 

[JFT Ben]

What do you guys use to log your progress? I'm specifically interested in physical notebooks, not software.

I use a spiral bound (at the top) half sized notebook cuz that's how I roll. A lot of people I know sign up for Beyond the Whiteboard (tracking website I think) since you can easily pull up past workouts to compare. Not sure the cost of BTWB but don't think it's too much.I've been fighting some injury stuff, Achilles and back. Also, haven't been too motivated recently either and haven't been eating as much as I should for recovery purposes. Oh well, wax and wane..My WOD tonight I'm pulling out at home will be:21-15-9OH Squat (95#)Hollow RocksPushupsthen 50 pullups. I've been trying to alternate 50 pullups and 50 pushups each day over the last few weeks to improve on those areas. Getting better, though taking time.

 

[No. 16]

Just a notebook. Would be nice to find a way to organize it.

First 10 pages is devoted to max lifts and weights so I can track that. The rest is just WOD with notes.

 

[Kenny Blankenship]

Just a notebook. Would be nice to find a way to organize it.First 10 pages is devoted to max lifts and weights so I can track that. The rest is just WOD with notes.

I use the iPhone app myWOD. Has most of the named workouts and you can import the ones from your box in. Today is my first two a day with crossfit. Did this in the morning.Shoulder Press5-5-5-5-5then5 Rounds for time of:5 shoulder press @ 80% of your 5 RM25 Double UndersFinished in 4:50 with 115# on the barbell for the WODDoing this after work. Hoping to get this done sub 15 minutes.Dirty Thirty30 Box Jumps (20"/24")30 Dumbbell Hang Power Cleans (25#/45#)30 Dumbbell Push Press (25#/45#)30 Kettlebell Swings (35#/55#)30 Push-Ups30 Sit Ups30 Wallballs (14#/20# to 9ft/10ft)30 Double Unders30 Burpees

 

[No. 16]

Just DL'd myWOD. Costs 1.99 but has nothing but positive reviews and it's setup EXACTLY how I set up my notebook. Thanks for rec!

1.99 is cheaper than the notebook I bought!

 

[Boulder Toads]

Just a notebook. Would be nice to find a way to organize it.First 10 pages is devoted to max lifts and weights so I can track that. The rest is just WOD with notes.

I use the iPhone app myWOD. Has most of the named workouts and you can import the ones from your box in. Today is my first two a day with crossfit. Did this in the morning.Shoulder Press5-5-5-5-5then5 Rounds for time of:5 shoulder press @ 80% of your 5 RM25 Double UndersFinished in 4:50 with 115# on the barbell for the WODDoing this after work. Hoping to get this done sub 15 minutes.Dirty Thirty30 Box Jumps (20"/24")30 Dumbbell Hang Power Cleans (25#/45#)30 Dumbbell Push Press (25#/45#)30 Kettlebell Swings (35#/55#)30 Push-Ups30 Sit Ups30 Wallballs (14#/20# to 9ft/10ft)30 Double Unders30 Burpees

Whoah, that's a lot of shoulder press in one day my man! (strict press or push press?)Interested to know your philosophy on two-a-days. I'm just starting to integrate a 2nd training session on some days, and am learning from other sources about workload volumes, WOD balancing, etc. Last week I did 2x double sessions, and I don't think I'll ever exceed 3x such sessions in a given week. I found it helpful to schedule rest days on the day following a double, but that may not always be the case. I also tried to make my 2nd WOD of the day more about conditioning & skill work, rather than B2B weight-intensive WODs. For example:Tuesday:AMStrength: 5x5 OH SquatsWOD: 21-15-9 Burpee Box Jumps w/400m run before each roundPM2rounds: row 2000m, 25 GHD situps, rest 7minThursday:AMStrength: 3x5 Front SquatsWOD: 25-20-15-10-5 Deadlifts, HR Pushups, UB DU'sPM4rounds: row 500m, 25 DUs, rest 3min

 

[Kenny Blankenship]

Just a notebook. Would be nice to find a way to organize it.First 10 pages is devoted to max lifts and weights so I can track that. The rest is just WOD with notes.

I use the iPhone app myWOD. Has most of the named workouts and you can import the ones from your box in. Today is my first two a day with crossfit. Did this in the morning.Shoulder Press5-5-5-5-5then5 Rounds for time of:5 shoulder press @ 80% of your 5 RM25 Double UndersFinished in 4:50 with 115# on the barbell for the WODDoing this after work. Hoping to get this done sub 15 minutes.Dirty Thirty30 Box Jumps (20"/24")30 Dumbbell Hang Power Cleans (25#/45#)30 Dumbbell Push Press (25#/45#)30 Kettlebell Swings (35#/55#)30 Push-Ups30 Sit Ups30 Wallballs (14#/20# to 9ft/10ft)30 Double Unders30 Burpees

Whoah, that's a lot of shoulder press in one day my man! (strict press or push press?)Interested to know your philosophy on two-a-days. I'm just starting to integrate a 2nd training session on some days, and am learning from other sources about workload volumes, WOD balancing, etc. Last week I did 2x double sessions, and I don't think I'll ever exceed 3x such sessions in a given week. I found it helpful to schedule rest days on the day following a double, but that may not always be the case. I also tried to make my 2nd WOD of the day more about conditioning & skill work, rather than B2B weight-intensive WODs. For example:Tuesday:AMStrength: 5x5 OH SquatsWOD: 21-15-9 Burpee Box Jumps w/400m run before each roundPM2rounds: row 2000m, 25 GHD situps, rest 7minThursday:AMStrength: 3x5 Front SquatsWOD: 25-20-15-10-5 Deadlifts, HR Pushups, UB DU'sPM4rounds: row 500m, 25 DUs, rest 3min

The morning workout was strict presses and the second was push press. It wasn't that bad actually. I finished the second workout in 21:37. That was after i spent almost an hour trying to get a muscle up. That was the only time I ever did a two a day and may never do that again. I was absolutely wiped and took the past two days off. I normally just do 3 days a week and going to stick with that. If I were to do the two WODs a day I would probably do strength in the morning then metcon later.

 

[Kenny Blankenship]

Just DL'd myWOD. Costs 1.99 but has nothing but positive reviews and it's setup EXACTLY how I set up my notebook. Thanks for rec!1.99 is cheaper than the notebook I bought!

Yeah no problem. I usually carry my phone or reference it before a WOD if we are doing 1rm or a WOD we did previously. Helps me set goals and know weights. Works pretty nice and easy to reference rather than thumbing through paper looking for previous WODs.

 

[matuski]

best $175 I spend each month, wife loves it.

she is back to the weight I met her at, looks better still.

 

[Rick James]

yesterday's WOD:

Buy In: Squat Cleans using your Max Load from last week:

5 @ 75%

5 @ 80%

Max Reps @ 85%.

Max rep set is ended with a failed lift or the barbell resting on the ground for anything more than a re-grip.

Cash Out:

4 Rounds of;

30 Wall Balls 20/15

2 Rope Climbs-- MOD: 10-to-1 pullups

Finished that in 15:43. I started with the 20# ball but had to go to a 10# after the first set. Couldn't do the rope climbs, so I did pullups. Still can't do a strict pullup, but I'm getting closer.

 

[Boulder Toads]

Today was a double. Conditioning in the morning, WOD and weights in the evening.

Conditioning:

5 Rounds of

Run 600m (1:40 avg pace)

15 x pushups, Situps, squats

Rest 3min

PM WOD:

Back Squats 5-5-5

12 SDHP (95#)

9 Box Jumps

6 Push Press (95#)

3 Burpees

5 Rounds

9:17

 

[JFT Ben]

Todays WOD

For time:1 mile Run100 Pull-ups200 Push-ups300 Squats1 mile Run

One of my favorite 'Hero' WODs to do on Veterans day ... "Murph" ... Read up on Lt. Micheal Murphy some time if you get the chance.Yesterday was the first time I'd done Murph as Rx'd (with 20# weight vest), and damn it really changed the game. Did it in 41:55 so was pretty happy about that.

I did "Murph" for the first time last night, without a vest. Broke it up as a 20 round "Cindy" in the middle; ended up with a time of 36:45. Really, this workout reminded me a lot of my triathlon days in a sprint race, where you're near lactate threshold on the bike and have to transition to a run. Felt like a newborn deer starting second run. I think the vest would be a game changer. Also, afterward, I read an interesting way to partition would be to keep the 5/10 (pullups/pushups) for 20 rounds but switch up the squats to be 4 rds each of 25, 20, 15, 10 and 5 to get to 300 as this reduces squats as you get closer to the second run. Anyways, great workout, felt like I was going to puke a few times there.

 

[Boulder Toads]

Todays WOD

For time:1 mile Run100 Pull-ups200 Push-ups300 Squats1 mile Run

One of my favorite 'Hero' WODs to do on Veterans day ... "Murph" ... Read up on Lt. Micheal Murphy some time if you get the chance.Yesterday was the first time I'd done Murph as Rx'd (with 20# weight vest), and damn it really changed the game. Did it in 41:55 so was pretty happy about that.

I did "Murph" for the first time last night, without a vest. Broke it up as a 20 round "Cindy" in the middle; ended up with a time of 36:45. Really, this workout reminded me a lot of my triathlon days in a sprint race, where you're near lactate threshold on the bike and have to transition to a run. Felt like a newborn deer starting second run. I think the vest would be a game changer. Also, afterward, I read an interesting way to partition would be to keep the 5/10 (pullups/pushups) for 20 rounds but switch up the squats to be 4 rds each of 25, 20, 15, 10 and 5 to get to 300 as this reduces squats as you get closer to the second run. Anyways, great workout, felt like I was going to puke a few times there.

Ha, great story ... loved the part about the newborn deer! That's a really awesome time too, man ... great job!That's a good idea about partitioning the squats to diminish into the 2nd mile.

 

[Boulder Toads]

Really enjoyed today's WOD:

AMRAP for 10min:

3 Power Cleans (185#/135#)

6 Front Squats (same bar)

9 Hand Release Pushups

....

I only used 115# ... scaled was to use ~60% of your 1RM. Getting the lower back to 100%, so wasn't interested in yanking heavy-ish cleans off the ground just yet. Felt like I was able to move well, and got 9 rounds + 2 cleans. I think the rowing conditioning is starting to pay off already, as I was able to keep my motor going pretty steady.

 

[JFT Ben]

Really enjoyed today's WOD:AMRAP for 10min:3 Power Cleans (185#/135#)6 Front Squats (same bar)9 Hand Release Pushups....I only used 115# ... scaled was to use ~60% of your 1RM. Getting the lower back to 100%, so wasn't interested in yanking heavy-ish cleans off the ground just yet. Felt like I was able to move well, and got 9 rounds + 2 cleans. I think the rowing conditioning is starting to pay off already, as I was able to keep my motor going pretty steady.

Looks like a good workout. What's up with your back? Mine was messed up since doing Linda Rx in late Feb., so have been going to the chiro the last few weeks which has helped (had some rotation but some inherent disc defect). I have deadlifted once (last week or so) just to see how I'd recover from medium weights (fine), and other lifts have been in maintenance mode as I get this worked out. I think I figured out that high rep deadlifts will probably wreck me due to form falling apart. Was talking to another guy at our gym last night and he was working through back issues from deads too. Hope yours is just temporary. Stay healthy out there!

 

[Boulder Toads]

Really enjoyed today's WOD:AMRAP for 10min:3 Power Cleans (185#/135#)6 Front Squats (same bar)9 Hand Release Pushups....I only used 115# ... scaled was to use ~60% of your 1RM. Getting the lower back to 100%, so wasn't interested in yanking heavy-ish cleans off the ground just yet. Felt like I was able to move well, and got 9 rounds + 2 cleans. I think the rowing conditioning is starting to pay off already, as I was able to keep my motor going pretty steady.

Looks like a good workout. What's up with your back? Mine was messed up since doing Linda Rx in late Feb., so have been going to the chiro the last few weeks which has helped (had some rotation but some inherent disc defect). I have deadlifted once (last week or so) just to see how I'd recover from medium weights (fine), and other lifts have been in maintenance mode as I get this worked out. I think I figured out that high rep deadlifts will probably wreck me due to form falling apart. Was talking to another guy at our gym last night and he was working through back issues from deads too. Hope yours is just temporary. Stay healthy out there!

Oh about 3 months ago I was pulling heavy deadlifts (yup, me too), used poor form and pulled the muscle that wraps around my right hip up into the lower back. No disc damage or anything, but I could barely walk that night. My chiro/PT patched me up and kept me together enough to get through the Open WOD series, but I never was better than 80% on my ROM. So once I finished up 12.5, I took that full week of 'active recovery' doing a bunch of rowing and mobility. Last week I kept the weights light and the mobility/rowing up. This past week I've really felt good easing back into things. Did some moderate back squats (225#) that really felt good. The WOD above with 115# power cleans. And I just finished up some squat clean work where I got up to 145#. Knock on wood, but I'm feeling very good. Next week I will keep myself limited to 80% when pulling weights off the ground, just to make sure. It feels so good to be able to catch a squat clean deep in the hole again, without any 'tugging' in the lower back. Hopefully you are able to recover as well and keep progressing. If anything, it's a chance to catchup and focus on skill work, or other activities you enjoy!

 

[JFT Ben]

Worked hang squat snatch today for strength ... 5 sets of 2 ... Really didn't feel very strong with this one, I need to practice more.WOD was "Fran", but with a twist. Rx was using 2ea 45# kettle bells instead of the 95# barbell.This really changed it, as each arm had to fight its own battle. Was about 20sec slower than traditional Fran, for me.21-15-9KB thrusters (45#)Pullups 5:32

Like Gruecd over in the 10k thread, BT is leading the pack by a mile here providing a high standard for the rest of us to shoot for. Lest anyone feel bad about their times, I'll give a mortal's review.I'm still working up to Rx for Fran, but am getting close. I did 85# Fran (after front squats and shoulder press, so a little fatigued) on Saturday, took me 7:09. Now I was hoping to do it faster, but this was still a big improvement over the last time I did it (with this weight) where I came in at 11:00 (Back in September). So chipping away and improving a little at a time. Got to remember to be patient with the process.

Further signs of improvement. Seemed like I have been doing more overhead stuff late winter, early spring. My 3x5 on things like strict OH press is nearing my 1 RM from November.Finally did Fran Rx today, down to 6:38 so improved even from the scaled time above. Not anywhere near Toads though (who did it in 5:1X) but big progress for me.

 

[Boulder Toads]

Worked hang squat snatch today for strength ... 5 sets of 2 ... Really didn't feel very strong with this one, I need to practice more.WOD was "Fran", but with a twist. Rx was using 2ea 45# kettle bells instead of the 95# barbell.This really changed it, as each arm had to fight its own battle. Was about 20sec slower than traditional Fran, for me.21-15-9KB thrusters (45#)Pullups 5:32

Like Gruecd over in the 10k thread, BT is leading the pack by a mile here providing a high standard for the rest of us to shoot for. Lest anyone feel bad about their times, I'll give a mortal's review.I'm still working up to Rx for Fran, but am getting close. I did 85# Fran (after front squats and shoulder press, so a little fatigued) on Saturday, took me 7:09. Now I was hoping to do it faster, but this was still a big improvement over the last time I did it (with this weight) where I came in at 11:00 (Back in September). So chipping away and improving a little at a time. Got to remember to be patient with the process.

Further signs of improvement. Seemed like I have been doing more overhead stuff late winter, early spring. My 3x5 on things like strict OH press is nearing my 1 RM from November.Finally did Fran Rx today, down to 6:38 so improved even from the scaled time above. Not anywhere near Toads though (who did it in 5:1X) but big progress for me.

Dude, that is awesome! Your times are getting faster every month it seems. I'd like to get another shot at Fran and see where I am right now, but that's a dangerous thing to wish for I've deconstructed my strict press the last few weeks and am rebuilding that movement. Really had some bad habits built up that weren't sustainable, so am really focusing on technique (ribcage down, squeeze the butt, deep breath, head through the window at the top). We did 5x2 today on strict press and it felt better than it has in a while.

 

[Boulder Toads]

Today's WOD was all kinds of fun, thought I'd pass it on for those looking to torture themselves:

20 pullups

30 power cleans (155# / 105#)

20 pullups

30 front squats (155# / 105#)

20 pullups

I used 135# and finished around 10:18 ... Legs were burning from the squats and back-rack lunges we did yesterday!

It felt so good to be able to rep power cleans at 135# and not get any back tweakage feelings! (I'm using "rep" in the loosest sense of the word, not much touch-n-go going on here just yet).

 

[snitwitch]

Today's WOD was all kinds of fun, thought I'd pass it on for those looking to torture themselves:

20 pullups

30 power cleans (155# / 105#)

20 pullups

30 front squats (155# / 105#)

20 pullups

I used 135# and finished around 10:18 ... Legs were burning from the squats and back-rack lunges we did yesterday!

It felt so good to be able to rep power cleans at 135# and not get any back tweakage feelings! (I'm using "rep" in the loosest sense of the word, not much touch-n-go going on here just yet).

Seems like a fast time for all those reps!!WOD

Running Warm Up Drills

400m Run

rest 3mins

400m Run

rest 3 mins

200m Run

rest 90sec

200m Run

record split times: 1:38, 1:45, :40, :43

7min AMRAP – Ascending Ladder

3 Deadlifts (225/145)

3 Ring Push Ups

6 Deadlifts

6 Ring Push Ups

9 Deadlifts

9 Ring Push Ups

12 Deadlifts

12 Ring Push Ups

Used 185lb and made it through DLs in the round of 15 (you were supposed to continue the ladder to 15, 18, 21, etc.. if you could) Absolutely brutal and I can barely walk after this plus the tempo back squat / wall ball / SDHP torture of yesterday.

 

[JFT Ben]

7min AMRAP – Ascending Ladder3 Deadlifts (225/145)3 Ring Push Ups6 Deadlifts6 Ring Push Ups9 Deadlifts9 Ring Push Ups12 Deadlifts12 Ring Push UpsUsed 185lb and made it through DLs in the round of 15 (you were supposed to continue the ladder to 15, 18, 21, etc.. if you could) Absolutely brutal and I can barely walk after this plus the tempo back squat / wall ball / SDHP torture of yesterday.

That looks brutal, I remember doing something similar with deads at that weight (think it was 7 deads, 14 hollow rocks, 21 back extensions or something) maybe 7 mins. You're right, killer. I'm itching to get back to deadlifting, but my test set over the weekend of 245 and 255 did not go that well, back still needs work.. a little frustrating.We did "Lynne" tonight. 5 rounds max reps: body weight bench press, pullups. Rest as needed. We had 30 minutes to knock this out. I did 53 bench and 78 pullups. Probably sand bagged my pullups by a few reps as my last set was more than sets 3 and 4. That was a hard one, definitely better at bench than pullups right now.

 

[Boulder Toads]

7min AMRAP – Ascending Ladder3 Deadlifts (225/145)3 Ring Push Ups6 Deadlifts6 Ring Push Ups9 Deadlifts9 Ring Push Ups12 Deadlifts12 Ring Push UpsUsed 185lb and made it through DLs in the round of 15 (you were supposed to continue the ladder to 15, 18, 21, etc.. if you could) Absolutely brutal and I can barely walk after this plus the tempo back squat / wall ball / SDHP torture of yesterday.

That looks brutal, I remember doing something similar with deads at that weight (think it was 7 deads, 14 hollow rocks, 21 back extensions or something) maybe 7 mins. You're right, killer. I'm itching to get back to deadlifting, but my test set over the weekend of 245 and 255 did not go that well, back still needs work.. a little frustrating.We did "Lynne" tonight. 5 rounds max reps: body weight bench press, pullups. Rest as needed. We had 30 minutes to knock this out. I did 53 bench and 78 pullups. Probably sand bagged my pullups by a few reps as my last set was more than sets 3 and 4. That was a hard one, definitely better at bench than pullups right now.

Man, sorry about your back. Keep taking it slow. I worked up to pulling some 185# DLs this week, keeping form tight, thankfully felt good. I plan to work up to 205# next week. Slow and steady. I hope you're able to get through this bud!Today was a rest day. Yesterday's WOD was a good conditioning session:4 rounds:Run 400mMax PushupsRest 1minScore is total pushups (106), and time (12:36)

 

[Rick James]

Yesterday's WOD...Tabata This

Tabata Row - 5...lowest score out of the 8 intervals...this was measured in calories burned

Rest 1 Minute

Tabata Squat - 7

Rest 1 Minute

Tabata Pull-Up - 5 w/ bands...I still suck at these

Rest 1 Minute

Tabata Push Ups - 3..we divided into groups of 6 and each group started on a different level. The pushups wound up being my final level, and I was dead tired after the 4th interval.

Rest 1 Minute

Tabata Sit Ups - 7

Final Score: 27

 

[JFT Ben]

Yesterday's WOD...Tabata This

Tabata Row - 5...lowest score out of the 8 intervals...this was measured in calories burned

Rest 1 Minute

Tabata Squat - 7

Rest 1 Minute

Tabata Pull-Up - 5 w/ bands...I still suck at these

Rest 1 Minute

Tabata Push Ups - 3..we divided into groups of 6 and each group started on a different level. The pushups wound up being my final level, and I was dead tired after the 4th interval.

Rest 1 Minute

Tabata Sit Ups - 7

Final Score: 27

I've done tabata rows on their own, but nothing stacked like this, looks like suck-town. How do you feel your progress is going so far?

 

[Rick James]

Yesterday's WOD...Tabata This

Tabata Row - 5...lowest score out of the 8 intervals...this was measured in calories burned

Rest 1 Minute

Tabata Squat - 7

Rest 1 Minute

Tabata Pull-Up - 5 w/ bands...I still suck at these

Rest 1 Minute

Tabata Push Ups - 3..we divided into groups of 6 and each group started on a different level. The pushups wound up being my final level, and I was dead tired after the 4th interval.

Rest 1 Minute

Tabata Sit Ups - 7

Final Score: 27

I've done tabata rows on their own, but nothing stacked like this, looks like suck-town. How do you feel your progress is going so far?

Oh it was suck-town. During my final stage, push-ups, I just laid on the floor during the first 10 seconds of each round and did as many push-ups as possible during the final 10 seconds. I also felt like I was going to die.But I definitely see progress. We haven't repeated any workouts so I don't have numbers to compare, but I feel stronger in my day-to-day activities...especially my core.

 

[Rick James]

I'm looking forward to today's WOD: Fractured Helen

3 rounds for time of:

Run 200 Meters

11 KBS 55/35

6 Pull Ups

-rest to recovery

My 2nd WOD ever was a full Helen, which I finished in 19 minutes. Since today's is basically a half-Helen, I'm shooting for under 9 minutes.

 

[No. 16]

Establish a 3 rep max front squatThen........Complete the following for time:21 front squats @ 65% of 3 rep max21 pull-ups400m run15 front squats15 pull-ups400m run9 front squats9 pull-ups400m run

Finished at 20:01 with 95# front squat (145#, 3 rep).This workout isn't anything special but it served as a barometer of my progress since Feb (almost 3 months). This is the first WOD where I RX all the pull ups. No subs, no bands. Finally just able to get the kip down.I have been practice strict pull ups at home also. In Feb I could do 5 pu in a row. Now I can get to 10 strict pu in a row. My body is not super ripped, but I am getting leaner. I actually have pecs again, flatter stomach, and before I was struggling to get into my size 30 pants, but now they fit loose! Overall dropped from 148 and now at 140. Working out is truly addicting, especially when you see and feel progress. One question... do you guys do a separate ab workout? Crossfit is great but I'm feeling you need to do additional workouts so you can get those showpiece muscles faster.

 

[Boulder Toads]

Establish a 3 rep max front squatThen........Complete the following for time:21 front squats @ 65% of 3 rep max21 pull-ups400m run15 front squats15 pull-ups400m run9 front squats9 pull-ups400m run

Finished at 20:01 with 95# front squat (145#, 3 rep).This workout isn't anything special but it served as a barometer of my progress since Feb (almost 3 months). This is the first WOD where I RX all the pull ups. No subs, no bands. Finally just able to get the kip down.I have been practice strict pull ups at home also. In Feb I could do 5 pu in a row. Now I can get to 10 strict pu in a row. My body is not super ripped, but I am getting leaner. I actually have pecs again, flatter stomach, and before I was struggling to get into my size 30 pants, but now they fit loose! Overall dropped from 148 and now at 140. Working out is truly addicting, especially when you see and feel progress. One question... do you guys do a separate ab workout? Crossfit is great but I'm feeling you need to do additional workouts so you can get those showpiece muscles faster.

Really great progress, that looks like a WOD I'd like to try sometime!We usually do a core session after our WODs here, but I'd say if you're looking for "showpiece muscles" it's much more to do with what's coming out of your kitchen, rather than the workouts you're doing.

 

[Rick James]

I'm looking forward to today's WOD: Fractured Helen

3 rounds for time of:

Run 200 Meters

11 KBS 55/35

6 Pull Ups

-rest to recovery

My 2nd WOD ever was a full Helen, which I finished in 19 minutes. Since today's is basically a half-Helen, I'm shooting for under 9 minutes.

So I misinterpreted this workout. It's actually as I stated in the quoted post, times two. So 3 rounds of the run/kbs/pullups, rest, then do it again.I finished the first round in 6:30, the second in 6:57. If you add the times, it's 13:27 which is a significant improvement over my previous Helen time of 19:00. Plus, I did this workout: 1) with a 35# kettlebell from start to finish, as opposed to the 25# last time, 2) pull-ups from start to finish with bands, instead of the jumping pull-ups last time

so all in all, I was pretty pumped about it. I celebrated by downing two Dale's Pale Ales with my chicken breast + brussel sprouts for dinner.

Edited to add: this one fn guy wasn't getting a good enough workout w/ the pull-ups, so he did muscle-ups instead. A**hole.

 

[Protocols of Stringer Bell]

Kind of a cool workout this weekend. Called a Vortex.

Row 3000m, cumulatively. Every minute on the minute, stop and do either 10 pushups or 10 jumping lunges (this alternates each minute). With the remaining time, continue rowing. You are "vortexed" if you can't get back on the rower before the minute is up (in which case, you just finish the 3000m).

So if it takes you 30 seconds to do the pushups, you have the remaining 30 seconds to row and try to add to your total. You are done when you hit 3000m.

 

[No. 16]

Damn my shoulder is sore from doing all those kipping PU yesterday (thank god today is a rest day).

The soreness I feel is not a muscle soreness... since I can still bang out strict PUs, but when I try to do a kip I can really feel it so it probably has to do with my Rotator cuff?

Is the the soreness due to poor technique or just something that goes away once I get used to doing more kips?

 

[Ray Karpis]

Damn my shoulder is sore from doing all those kipping PU yesterday (thank god today is a rest day).

The soreness I feel is not a muscle soreness... since I can still bang out strict PUs, but when I try to do a kip I can really feel it so it probably has to do with my Rotator cuff?

Is the the soreness due to poor technique or just something that goes away once I get used to doing more kips?

It could just be equipment malfunction.

 

[JFT Ben]

Damn my shoulder is sore from doing all those kipping PU yesterday (thank god today is a rest day).The soreness I feel is not a muscle soreness... since I can still bang out strict PUs, but when I try to do a kip I can really feel it so it probably has to do with my Rotator cuff?Is the the soreness due to poor technique or just something that goes away once I get used to doing more kips?

Dude, stop kipping you don't have the shoulder structure necessary to support high rep kipping. I'd highly recommend you read up on "slap tear", adding key words such as "kipping pullup" or "Crossfit" to the search, it might scare you to back off a little there. Stay with strict pullups, if you can add bench press and overhead press to your regular mix as a strength builder that will help build up to handle the stress of regular kipping.

 

[Ray Karpis]

In a properly performed traditional kipping pull-up, after locking out over the bar, the athlete pushes back from the bar into an arc that loads the forward push of the chest through the arms prior to the following rep. This is a smooth, controlled movement; by no means is it jarring or ballistic unless done improperly. There is continuous tension throughout the descent, and the force is fluidly transitioned between horizontal and vertical planes. The loading of the shoulders is neither abrupt nor directed in a way that subjects the shoulder joint to anything it shouldn’t be more than capable of withstanding.The butterfly kip, on the other hand, sends the athlete forward under the bar into the bottom. There is an unavoidable moment of slack and freefall, followed by the shoulders being opened completely in a relatively jarring manner—being pulled closer to straight up from the body rather than stretched progressively with more horizontal movement. In theory this could be controlled more than it typically is, and the movement better guided, but the fact is that anyone doing a butterfly kip has clearly prioritized other things (or in many cases is simply unaware of any of this and is simply emulating CF superstars).

Seems if you are crossing over into the second movement, where your momentum carries your body forward past your shoulders in a jarring way, you might have some joint pain.

 

[No. 16]

Damn my shoulder is sore from doing all those kipping PU yesterday (thank god today is a rest day).The soreness I feel is not a muscle soreness... since I can still bang out strict PUs, but when I try to do a kip I can really feel it so it probably has to do with my Rotator cuff?Is the the soreness due to poor technique or just something that goes away once I get used to doing more kips?

Dude, stop kipping you don't have the shoulder structure necessary to support high rep kipping. I'd highly recommend you read up on "slap tear", adding key words such as "kipping pullup" or "Crossfit" to the search, it might scare you to back off a little there. Stay with strict pullups, if you can add bench press and overhead press to your regular mix as a strength builder that will help build up to handle the stress of regular kipping.

I didn't want to try the kip before because I felt like I lacked the strength (when I first tried I messed up my shoulder), but last Friday I did "Cindy" at home with strict PUs (AMRAP in 20 minutes - 5 PU, 10 push ups, and 15 squats) and completed 9 rounds with my bottle neck being of course the strict PUs. Yesterday, I did kips and while performing them it didn't hurt like it did the first few times I tried them. So just wondering how much more "strength" do I need to build up before I should safely do kips pu again?Just some random benchmarks to get an idea of my shoulder strength (140# 5'6"):- Can do 2 sets of 10 strict PU- Press - 85# 1 rep- Bench Press - 120# 1 rep- Over head squat - 65# 4 reps

 

[Kenny Blankenship]

In a properly performed traditional kipping pull-up, after locking out over the bar, the athlete pushes back from the bar into an arc that loads the forward push of the chest through the arms prior to the following rep. This is a smooth, controlled movement; by no means is it jarring or ballistic unless done improperly. There is continuous tension throughout the descent, and the force is fluidly transitioned between horizontal and vertical planes. The loading of the shoulders is neither abrupt nor directed in a way that subjects the shoulder joint to anything it shouldn’t be more than capable of withstanding.The butterfly kip, on the other hand, sends the athlete forward under the bar into the bottom. There is an unavoidable moment of slack and freefall, followed by the shoulders being opened completely in a relatively jarring manner—being pulled closer to straight up from the body rather than stretched progressively with more horizontal movement. In theory this could be controlled more than it typically is, and the movement better guided, but the fact is that anyone doing a butterfly kip has clearly prioritized other things (or in many cases is simply unaware of any of this and is simply emulating CF superstars).

Seems if you are crossing over into the second movement, where your momentum carries your body forward past your shoulders in a jarring way, you might have some joint pain.

I have the same problem and I am guilty of this exact movement failure. I am going to see a shoulder guy just to be safe. Get it looked at if it doesnt get better in a few days.

 

[JFT Ben]

I didn't want to try the kip before because I felt like I lacked the strength (when I first tried I messed up my shoulder), but last Friday I did "Cindy" at home with strict PUs (AMRAP in 20 minutes - 5 PU, 10 push ups, and 15 squats) and completed 9 rounds with my bottle neck being of course the strict PUs. Yesterday, I did kips and while performing them it didn't hurt like it did the first few times I tried them. So just wondering how much more "strength" do I need to build up before I should safely do kips pu again?Just some random benchmarks to get an idea of my shoulder strength (140# 5'6"):- Can do 2 sets of 10 strict PU- Press - 85# 1 rep- Bench Press - 120# 1 rep- Over head squat - 65# 4 reps

Congrats on Cindy with strict pullups, I've done a number of the benchmarks scaled to strict due to equipment issues in the past. I liked KB's little article on the right way to do traditional kipping, that should help. My point was if you have twinges of pain, it's either too much stress on the shoulder, too high of volume, not good form or some combination. Educate yourself on injury issues, back off and be smart when necessary, which can be a struggle for us since we're motivated. Also, I know you just started but I would recommend trying to gain raw strength at the expense of fast metcons. Strength comes at a much slower pace than improved times. While you may get to prescribed by just doing mainsite workouts it will take much longer. Not sure how your gym classes are structured and if they have any programming similar to crossfit football or weight focus, but I would recommend them if you have that option. Do what fits with your goals though, just be smart about scaling and building up to movements. For reference, I am similar in size as you (5'7", was 143 last July after Insanity, am about 162-163 now after a Starting Strength-esque focus over the last 7 months). I think Boulder Toads is also similar in size but a lot stronger than either of us (I remember his squat numbers were really solid).. heavy weights, recover (eat/sleep), repeat. I haven't done 1RM in a while, but my all my lifts greatly improved, overhead stuff (weakest) improved slowest; but gained 25# in OH Press (strict) and 40# in bench (both 3 sets of 5 reps) and have reset a few times as I was working my way up. Many ways to skin the cat, stay motivated, have fun and be safe! Injuries suck!

 

[No. 16]

I didn't want to try the kip before because I felt like I lacked the strength (when I first tried I messed up my shoulder), but last Friday I did "Cindy" at home with strict PUs (AMRAP in 20 minutes - 5 PU, 10 push ups, and 15 squats) and completed 9 rounds with my bottle neck being of course the strict PUs.

Yesterday, I did kips and while performing them it didn't hurt like it did the first few times I tried them. So just wondering how much more "strength" do I need to build up before I should safely do kips pu again?

Just some random benchmarks to get an idea of my shoulder strength (140# 5'6"):

- Can do 2 sets of 10 strict PU

- Press - 85# 1 rep

- Bench Press - 120# 1 rep

- Over head squat - 65# 4 reps

Congrats on Cindy with strict pullups, I've done a number of the benchmarks scaled to strict due to equipment issues in the past. I liked KB's little article on the right way to do traditional kipping, that should help. My point was if you have twinges of pain, it's either too much stress on the shoulder, too high of volume, not good form or some combination. Educate yourself on injury issues, back off and be smart when necessary, which can be a struggle for us since we're motivated. Also, I know you just started but I would recommend trying to gain raw strength at the expense of fast metcons. Strength comes at a much slower pace than improved times. While you may get to prescribed by just doing mainsite workouts it will take much longer. Not sure how your gym classes are structured and if they have any programming similar to crossfit football or weight focus, but I would recommend them if you have that option. Do what fits with your goals though, just be smart about scaling and building up to movements.

For reference, I am similar in size as you (5'7", was 143 last July after Insanity, am about 162-163 now after a Starting Strength-esque focus over the last 7 months). I think Boulder Toads is also similar in size but a lot stronger than either of us (I remember his squat numbers were really solid).. heavy weights, recover (eat/sleep), repeat. I haven't done 1RM in a while, but my all my lifts greatly improved, overhead stuff (weakest) improved slowest; but gained 25# in OH Press (strict) and 40# in bench (both 3 sets of 5 reps) and have reset a few times as I was working my way up. Many ways to skin the cat, stay motivated, have fun and be safe! Injuries suck!

Thanks. The bolded is something I have come to realize and observed in our gym. The people at the top had been weight training for years and hopped into Crossfit to get to another level and most times they still train on the side with heavier weights. It is as if the WOD are just to test overall fitness/competition. Also, when I look at the rest of the members who just do the WOD, even after a year or two their performance and physique looks nothing like those at the top.

I have been doing a full body workout 1x a week that I asked about earlier in the thread so we'll see where that goes. However, once my 6 month contract expires in June, I may think about stopping Crossfit for awhile, heading to a regular gym, and just pounding out weights there until I get my strength up to par. It would be hard for me to justify spend $120 a month when most of my gains in this early stage can be done at the cost of $10-$15 a month.

 

[Boulder Toads]

RE: kipping pullups, I agree with a lot of what's being said so far, and that is to focus on getting strict strength first. That being said, some WODs do require high volume kips, and the next pillar I'd suggest any athlete really dig into is MOBILITY.

Go to mobilityWOD.com and search for "shoulder" and you'll come across all sorts of stretches and mobility work that should be done before and after WODs like that. This website is a gold mine for those of us pushing the limits what we can do, or have done in the past.

Tonight we did back squats .... 4x4 and I was able to knock out sets of 235#.

Great WOD tonight as well, for those interested in a barbell workout:

3 rounds of:

10 power cleans

5 lateral burpees

Immediately followed by

3 round of:

5 front squats

10 shoulder-to-overhead (push jerks, for most of us)

Rx for men was 135#, Rx for women was 95#

I used 115# and finished in 8:15 .... Repping the S2O was my limitation.

 

[JFT Ben]

Did any of you see the regional competition workouts? Insane

I'm good at some things in life, ok at others, really good at a few things, crossfit comps is not one of those. To me this is like the difference between flag football (what I do and will ever be able to do in exercise comps) and the NFL (games athletes). But I know I can get better compared to what I did a month, six months or a year ago.

BT: did you find your conservative approach has allowed you to work back into your weights? I think I'm being too aggressive in testing it out and subsequently am backsliding/stalling my injury healing. I am thinking of shutting it down to 50% of normal healthy weights for awhile (except for deads, I would be trying 80+% of normal weight as it would feel ok, then I'd have a rep that didn't feel right...dumb I know). Talked to chiro about this and she thought it was a good idea too.

Also, as I was self working through the open workouts, I tried to do 12.4 (the wallball/double under/muscle up one). First time ever doing wall balls, and it was horrible. I made it through 137 in the 12 minutes, and that was without probably a dozen or more that would have been called "no rep". Legs were fine, shoulders couldn't handle the load/volume. Only one more to do (Fran ladder).

 

[Rick James]

Today's WOD: Nancy

5 Rounds for Time:

-400m Run

-15 Overhead Squats (95/65)

I had to mod this using just a 35# barbell. I finished in 21:16 and felt pretty good about it. Will obviously try to increase weight the next time.

 

[Boulder Toads]

Did any of you see the regional competition workouts? Insane

I'm good at some things in life, ok at others, really good at a few things, crossfit comps is not one of those. To me this is like the difference between flag football (what I do and will ever be able to do in exercise comps) and the NFL (games athletes). But I know I can get better compared to what I did a month, six months or a year ago.

BT: did you find your conservative approach has allowed you to work back into your weights? I think I'm being too aggressive in testing it out and subsequently am backsliding/stalling my injury healing. I am thinking of shutting it down to 50% of normal healthy weights for awhile (except for deads, I would be trying 80+% of normal weight as it would feel ok, then I'd have a rep that didn't feel right...dumb I know). Talked to chiro about this and she thought it was a good idea too.

Also, as I was self working through the open workouts, I tried to do 12.4 (the wallball/double under/muscle up one). First time ever doing wall balls, and it was horrible. I made it through 137 in the 12 minutes, and that was without probably a dozen or more that would have been called "no rep". Legs were fine, shoulders couldn't handle the load/volume. Only one more to do (Fran ladder).

The regionals look absolutely sick ... the endurance and mental toughness required to get through 6 events (at competition pace) in 3 days is gonna be ridiculous. I'm actually leaving town to drive to San Antonio Friday afternoon to watch Sat/Sun of the South Central regionals. We have a girl from our box who is competing individuals, and I can't wait to see the throw-down. Regionals last year were my first ever exposure to CF, and I've been hooked since! If any of y'all are close enough to sample a regional competition, DO IT!!As intimidating as considering entry into a CF comp might sound, I have never learned more about myself (in the exercise domain) during the one-day Oktoberfest event this past year. I wasn't able to compete with the big boys, but my coach encouraged me to enter and I did way more than I ever thought I was able to do. Talk about a lesson in overcoming mental obstacles; it was also an incredibly gratifying experience to workout alongside some awesome competitors. I say all that to say - you never really know how you'll respond, until you try it. Even if it's a local or intra-gym competition, it makes us better and more in-tune with our capabilities.

Conservative has been the magic word for me. Lower back was tweaked heading into the Open, and never really healed up until I took a complete step back. First week post-Open - nothing but rowing workouts and mobility. Give your body a chance to heal. 2nd week back - I limited myself to 135# deads, and 95# cleans. 3rd week - 155# deads, 115# cleans. 4th wk - 185# deads, 135# cleans. This week I pulled some 205# deads and 155# squat cleans. Deep controlled back squats (for some reason) have seemed to help in my recovery process. I haven't felt any tugs or pain in 3 weeks, and hope to move into 225# deads next week. Attack your issue with 'active recovery' (rowing?) and seriously dig into your fibers with mobilitywod is what I'd say. Step back for sure and allow yourself to reset, or you'll keep the nagging injuries going.

12.4 was the WOD that left me sore for 5 whole days. Those 150 wall balls suuuuuuckkkkked. Then stumbling to the jump rope, mu's, etc. Ugh. Good luck on the Fran ladder ... I was toast by that point and really want to do that one again sometime to see where I'd fall.

Man, I hope you get through the injury soon ... seriously consider some active recovery and mobility work ... can't stress it enough.

 

[No. 16]

Today's WOD: Nancy

5 Rounds for Time:

-400m Run

-15 Overhead Squats (95/65)

I had to mod this using just a 35# barbell. I finished in 21:16 and felt pretty good about it. Will obviously try to increase weight the next time.

Overhead squats are no joke.

 

[Rick James]

Today's WOD: Nancy

5 Rounds for Time:

-400m Run

-15 Overhead Squats (95/65)

I had to mod this using just a 35# barbell. I finished in 21:16 and felt pretty good about it. Will obviously try to increase weight the next time.

Overhead squats are no joke.

I still don't have the form down. The locking of the elbows and shoulders just feels funky to me.

 

[JFT Ben]

Today's WOD: Nancy

5 Rounds for Time:

-400m Run

-15 Overhead Squats (95/65)

I had to mod this using just a 35# barbell. I finished in 21:16 and felt pretty good about it. Will obviously try to increase weight the next time.

Looks totally awesome, I love me some OHS! Was doing (power snatch to 5 rep OHS) on Saturday and hit 140# which was most I've done so far. I've done some 21-15-9 with 95# OHS+other side of couplet or light triple and your shoulders are on fire in the later sets.I think it's pretty interesting as you try various movements and find what you really like or hate, even if you're not super strong at the movement. For me:

Love: anything running, overhead squats, bench press, burpees

Hate: handstand pushups, double unders, ring dips