zigzagzig

I took a beginner bootcamp type thing for it in DC called primal fitness. I fell in love with the intensity and type of workout it was, so I continued on my own with a friend or two. I just follow the WOD on the crossfit website and so far the results have been GREAT! Cardio, endurance, stamina, strength, metabolism, fat loss, everything have been through the roof compared to just lifting and occasional running. Just wanted to see if anyone was as addicted as I am.

danny25

How long have you been doing it? I'm planning to start doing the WOD sometime soon.

zigzagzig

primal fitness was a once a week thing for an hour each class, that ran a month. I've been following the WOD with a friend or two for about 8-9 workouts so far. Been going great. Let me know how it goes for you.

itrhybrid

iTrader: (1)

Found Crossfit Eastside through the main crossfit website. I love it. I was looking for something different than the same old workouts in the gym lifting weight and this is it.
Here's where I've been going for the last few months.
www.crossfiteastside.com

I'm there 4 days a week now for an hour each. Main WOD's are only 20-30 min each, but we add stuff on. Great training and comraderie. IT's a pretty competitive environment which I love also.

danny25

wow... i thought I was in ok shape. I play a lot of recreational sports and workout a few times a week. But this WOD stuff is killer. I did my first one today; 3 sets of 50 45lbs. thrusters and 35 pull ups. I knew I was going to suck at the pull ups, I've been working on increasing those for a couple weeks now. I did the official crossfit warmup and actually I finished the WOD, but it took like 40 minutes! And I had to jump for probably 75% of the pullups. This is going to be a lot harder than I thought.

itrhybrid

iTrader: (1)

Have you learned to kip yet? It becomes so much easier once you've mastered it..

danny25

Yes, but I can't really do it with my set up. I have one of those pull up on one side/dip on one side stands. If I start swinging a lot I think I'll pull it over.

danny25

This is what they give me for my second WOD ever?!?!

"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

I'm still sore from Wed.!

itrhybrid

iTrader: (1)

Taylor it to fit your level of experience. Unless you're really hardcore and want to do to it as Rx'd.

James

danny25

I might try to push through it all... I kinda like being sore. I'm not sure how my sore back and legs are going to affect me though.

itrhybrid

iTrader: (1)

Today's WOD at Crossfit Eastside was a killer one.

4 rounds for time:

400m row
20 wall ball shots with a 20lb med ball
20 ball slams with a 20lb ball.

22:02 or something like that. Lack of sleep really puts a hurting on you, let me tell you.

danny25

nice... i wish i had access to a rowing machine. You guys don't stick to the main crossfit.com WODs? You just make up your own?

I finished the Murph WOD as rx'd minus the first 1 mile run because I wanted as much energy as possible for the exercises. It took me about 32 min. Then I jogged/ran a mile in my neighborhood with hills. Then went and played full court basketball for an hour. I'm feeling pretty good right now surprisingly. I think I might be addicted already.

itrhybrid

iTrader: (1)

How'd the run feel after the squats? Just wait until tomorrow.........

danny25

honestly, my arms hurt worse than anything while I was running. Just the movement and the holding them up was killing me. Then my calves started cramping up, that sucked too. My quads were super sore from the 150 thrusters the day before, but I think the 300 air squats actually helped, they feel better today than yesterday.

danny25

any tips on doing muscle ups? Those are about 10 times harder than they look.

danny25

Just bought these rings:

http://ringtraining.com/store/eliterings.html



I'm determined to be able to do a muscle up in the next week or 2.

TSX CSI

I looked at this website, and am very interested, but there is NOTHING like that anywhere around here where I could do this training. It looks nuts. I would think that 2 or 3 months on this would turn anyone into an animal!

zigzagzig

wow, i thought this thread died, but I'm ECSTATIC to see it resurrected. anyhow, yeah the WOD's can be brutal, but also can be somewhat tame. Murph was a pain in the ass, but it turned out to be very rewarding. This week is I believe the 3rd week into my second month of doing WOD's and I'm in the best shape of my life.

Danny,

Where do you plan to mount those rings? I might think about buying a set if I can find a good enough place to put them. I'm just going to have to sub in the 120 KPU and 120 dips for yesterday's WOD (which i skipped which is why i'm doing it today). As for the MU, I think they become a lot easier once you've mastered the KPU.


Keep the thread alive! I hope to see a lot more people get into it!

Oh and if anyone in the Rockville, potomac area is interested, I have a group of friends that do it everyday, so don't be afraid to PM me if you're interested in joining us. Don't be intimidated, we're here to motivate each other.

itrhybrid

iTrader: (1)

I have yet to master them. The key is the false grip. Start be learning that, then just practice pullups until the cows come home.

itrhybrid

iTrader: (1)

Where exactly in NY do you live?

danny25

I'm happy to hear you're seeing results in in just 6-7 weeks! I can't wait to get to that point.

I've been trying to keep it alive. I'm getting really motivated with the CF stuff and that leads to me wanting to post and talk about it.

I'm planning on mounting the rings in my garage. It won't be enough room to get me all the way off the ground, so I'll be hanging with my knees bent. I rigged up something last night with 2 bicycle hooks, some rock climbing straps and handles from my cable cross machine. It worked pretty well but the bicycle hooks really aren't made for 200 lbs. so I'm going to Home Depot tonight to find some eye-bolts. I think I'm going to get 4 of them to distribute the load better. I'll hang some chain between each pair and then hang the straps on the chain. Once these are set up I'll be able to get rid of my pullup/dip tower and save some space.

danny25

I got so close last night, with a lot of swinging. I'm going to be practicing these constantly until I get one... this is quite a motivating goal.

TSX CSI

White Plains, NY

zigzagzig

I wish I could go to my local home depot or lowe's, pull an employee over and ask them for some serious advice on what hardware I'd need to mount some rings from my garage ceiling, but the ones I've seen really know nothing about anything. I'll ask where light bulbs are and they say either aisle 11, 13, 15 or 21....


Keep it up!

danny25

i went to Home Depot tonight and bought 2 sets of these "swing hardware bolts".



I also got a couple lengths of chain to connect each pair of bolts. Then I can connect the ring straps to the chain with a carabiner. That will help distribute the weight better and also allow me to change the width of the rings pretty easily.

My dad is an architect, so he's going to design something structurally stable I can build that will mount on the joists in my garage and raise the mounting points of the rings by about 4 feet. Then I'm going to cut a hole in my garage ceiling that will allow me to completely hang from the rings without touching the ground and still do a complete dip that will put my head into the attic. It's going to be kinda ghetto, but it will work.

I'm probably not describing it very well, so I'll just take some pics when it's all done.

danny25

oh and btw... did one muscle up today! I'm still sore from the ring pullups yesterday, so it was pretty tough. I read this page today: http://www.beastskills.com/MuscleUp.htm, it had a lot of good info on doing MUs, and more explanation on the false grip, that really helped, i wasn't doing it right at all yesterday.

itrhybrid

iTrader: (1)

Dude that video of the gymnast was nuts!

danny25

did this in Paint today cause I was bored. This is how I'm going to mount the rings.

zigzagzig

looks like a good setup danny,

tomorrow's WOD looks fun.

yesterday's (crossfit total wod) was pretty good for me. moving up.

danny25

what did you get? The CFT really emphasized the fact that I need to focus on more than chest/tri and bi. I despise squats because I suck at them, so I don't do them much. It's a vicious cycle. I got 700 even, so that puts me right between novice and intermediate on the ranking chart.

KCPreki11

Five rounds of:
25 Pull-ups
135 pound Push jerk, 7 reps

Does this mean you do 25 pullups, go do 7 push jerks, come back and do 25 pullups, go do 7 push jerks again, etc. for five times?

danny25

^ correct.

Don't forget the 1000 m row... or if you don't have a rowing machine, the 100 reps of 45lbs. shin to chin rows.

zigzagzig

i'm 6'0"/167

for the crossfit total, i got 280/140/265 for the squat/press/DL. I didn't have a spot, so I don't think I reached my true max, but was close. Comes to a grand total of 685. I guess I'm more novice than intermediate.

As for the rows, you should sub sumo high deadlifts. i.e. - with a kettlebell

So: 100 KB sumo high deadlifts, then
5 rounds of:
25 kipping pullups
7 135lb. push jerks

for best time


Good luck with today's workout fellas

Cheers

danny25

at 167 lbs. 672 is intermediate, so you're past that and on your way to advanced, nice job.

I weigh 200, so 700 is low. My numbers were SQ 235\P 155\DL 310

So what's wrong with doing the sumo high deadlifts with a 45 lbs. bar? i don't have a kettlebell.

cibs

damn i'm so excited to see this thread... unfortunately I haven't crosfit trained, although i've tried a few of the work outs and they're definitely KILLER... i want to train more but can't find a cross fit in my area (nearest way is all the way across the city like 2+ hours in traffic), and a regular gym is impractical for most of these exercises...

anyone have any suggestions/ideas?

Also muscle ups - i can do about 14 pull ups and am wondering if anyone has any tips on being able to do a muscle up on a bar (don't have access to any rings where I am) should i be swinging ALOT to make sure i can get over the bar when I pull up?? TIA!!

can't wait to see this thread grow!!

zigzagzig

oh, nothing wrong at all with using a bar, it's just the shape of kettlebells are great for doing such exercises. It's just easier to handle, but barbell should be no problem.

Thanks for reassuring me of my intermediate status

danny25

Check out this link if you have access to a garage to build a gym in. All I have is 1/2 of my 2 car garage.
http://www.crossfit.com/journal/libr...sue1_Sep02.pdf

If you can do 14 strict pull ups, I don't think you'll have too much trouble knocking out a muscle up or 2. Pull ups are another weak area of mine. Crossfit has been kind enough to find many weak areas quite quickly.
Check out this vid of a bar muscle up. http://media.crossfit.com/cf-video/Muscleup-matt-G.wmv

zigzagzig

^haha yeah, crossfit is great at exposing holes in your fitness.

As for today's WOD, I subbed 45lb. KB SHDL for the rows and used a 105lb. bar for the push-jerks.

30:13

If you guys check out the message board for each WOD, I post as "Will H"



Cheers

danny25

That was a tough one yesterday, I feel like I'm improving with pullups, but I still suck. Those slowed me down a ton. I should have gone down in weight with the push jerks too. I did 135 #s but I could only do the first 2 sets unbroken, my shoulders were dead after the 100 rows... but I did manage all 35 reps. I was going so slow with all the broken sets I didn't even keep track of time, I just wanted to finish.

zigzagzig

sounds good danny, whatever way you can tweak the workout to build yourself up. Glad you finished.