RMATIC09

For WOD 1 you could press it anyway you wanted. Bar had to come off the deck though, so clean it up, then press, push press , or push/split jerk, however you wanted.

Yea, I did very well on WOD 2. However, it took a toll on my lower back.

WOD 3 was brutal. The ranking difference between 205 reps and 230 was huge. I caught a cramp in the 2nd round, which cut out about 15-20 reps , which was significant.

The adrenaline rush of doing deadlifts in front of a crowd was huge, but not worth the risk. Even If I pulled 365 for 5, which I was confident I could do, it would only have pushed me up a few places - maybe 3-4 overall. It took about 2 hours to recover after this workout, with alot of foam roll and stretching.

WOD 5 - The muscle ups weren't the hard part - that sled was AWFUL. Some lanes, had more friction, and that thing didnt move! Luckily, I had a pretty easy time with it - perhaps my body structure was ideal, but wow, what a bitch.

Crazy Bimmer

Im taking my fat ass to a free class next saturday.

My friends who go all swear by crossfit. Im kinda excited..... to puke.

Doom878

Prepare to feel pretty weak and useless. But yeah it's fun and totally worth it. I started back up 3 weeks ago and am already down 10 pounds.

'06 Arctic

Started Crossfit this week and have been to two classes this week. I'm really liking this. Can't wait to see what improvements I gain. Thinking I'm going to stick to 2 classes per week for now, then maybe go up to 3 in a couple months.

'06 Arctic

Today was my first time with Fran. I did the thrusters as Rx'ed but needed band assistance (red) after 10 pull ups. Completed it in 8:17.

mystikk

I should be going in to a gym tonight after work, just for intros and to see how the facility is. Can't wait to start, though.

Unfortunately I'm starting out at the heaviest weight of my life.

'06 Arctic

Great to hear Mystikk! The hardest part is getting to the gym. The great thing about Crossfit is it is universally scalable to any fitness level. Stick with it and you will see great gains. What affiliate are you going to? Our head trainer/co-owner of the gym used to go to Crossfit Central when he lived in Austin.

Doom878

I started back up after 4 months. I did buttercup 15/12/9 pullups and pushups (HSPU prescribed but with the rain had to do it inside). I can't straighten my arms, had to take Tylenol (first time ever for soreness), couldn't sleep. But I feel like Ahnald.

mystikk

Holy shit.

Took a free class, we split into groups of 5. About halfway into it, a woman in my group started puking pretty hard. 5 minutes before we were all done, I had to stop before I visited the porcelain throne myself. If I remember, it was ..

5k Rowing
500 squats
400 sit-ups
300 uhh .. push bar? Carry a 45 lb bar, thrust it over your head
200 Sumo squats with the bar
100 pushups

I had fun though, lasted a lot longer than I thought I would, and I got props for that. Not bad for a near-300 pounder. Wasn't slacking either, was sticking with reps of 20, 25 each and 500 ft for rowing.

Oh, definitely. It's even harder since the gym I'm going to is about 20 minutes away from work, and 30 away from my apartment. But that's alright. I'm going to Cedar Park CrossFit, family-owned place, great group of people.

Doom878

I don't like those type of prescribed workouts in CF. I don't think I've ever done more than 100 reps of the same thing but then again I get my routines off the official site. That sounds like a very boring, lazy routine to write up with no variety. One of the things I loved about CF was the variation of the workout.

'06 Arctic

Good job Mystik, the "push bar" I think are push presses. If you go a full squat then press the bar they are thrusters. That is a hell of a workout for a team WOD let alone a individual WOD.

Doom - I know our trainers will program a workout like this, longer time, high reps to help with "mental" training as well as physical training. Going through and completing that is just as hard mentally as physically as you state.

Like our WOD 2day:
3 Rounds for time of:
20 pull-ups
30 Hand release push-ups
40 Sit-ups
50 Air squats.
Started the 1st round with a 250 m row, 2nd & 3rd rounds started with a ~400 m run w/ hill, finish 3rd round with a 250 m row.

This was the third WOD (Fri, Sat, & 2 day) that the WOD's have taken over 20 minutes.

Doom878

^See that I don't mind.

'06 Arctic

Just signed up for Fight Gone Bad 6, I can already feel myself wanting to dry heave.

mystikk

Holy shit, part 2.

Had an introduction one-on-one session and a baseline workout.

500m rows, 40 squats, 30 situps, 20 pushups, 10 pullups.

Almost threw up before I started the pullups, had to catch my breath for about 2 minutes. Completed everything in 8:12. Not bad. CrossFit is fucking expensive, btw.

Doom878

^That's why I bought my own weights off CL and a cheap pull up bar and get the workouts off the CF website. It was like 3x a regular gym a month.

'06 Arctic

True, it isn't cheap, but look at what you are getting compared to a "normal" gym. Smaller classes, one-on-one instruction, coaching, specialized workouts, and community. I don't know what you pay, but mine monthly fees break down to about $10.50 per class, which is on par with yoga and other class sessions.

There are a lot of people like Doom, who do the workouts from the mainsite at home. I don't have the space so I just a barbell, set of plates, and a pull up bar that I do some extra stuff on.

Dem1K

iTrader: (1)

hey guys...

Looks like I may be joining the crew. I've been wanting to do CrossFit forever, but have been too broke to pay for it - this isn't the case anymore thank god haha. Anyway, I'm very inconsistent with going to the gym, because frankly, I get bored very easily (I've been doing Rippetoe's SS off and on for a few years) with the program.

I looked up CrossFit in NYC near my work (aside from Ron's spot), and came across CrossFit NYC - the Black Box. It's definitely pretty pricey ($199/mo or $999/6 mos), but if it can get my fat ass back in shape, it's worth it (mind you, I will definitely negotiate). I signed up for a free beginners class for next Wed, and convinced a co-worker to join as well. Any words of advice/wisdom? Also, does anyone have anything to say about this particular location? Thanks!

`John

Doom878

Can you clean, snatch, deadlift with proper form? It helps when you can do that already rather than wasting time with the coach showing you how.

'06 Arctic

John - I looked into working out at that gym when I was in NYC but things didn't work out. From what I read and looked at online it seems like an excellent gym. They have the beginners/on ramp class that will teach you the proper form and technique for the olympic lifts and other crossfit movements and have some very experienced coaches. I was also looking at Crossfit Hells Kitchen as these two were pretty close to where my hotel was.

My best word of advice is be smart starting out, your coaches should do this for you, but scale weights and WOD's accordingly, son't sacrifice your form for barbell weight, and enjoy the great health changes you are soon going to experience!

Dem1K

iTrader: (1)

Deadlift - yes
Clean - no
Snatch - no

I've never performed a clean or snatch before, so we'll see...I'm also a bit worried because my left shoulder, occasionally, has a sharp pain when I do mil. presses

Awesome, thanks Arctic Yeah, I read reviews on a few blogs, as well as yelp, and they're all pretty positive. I'll definitely be smart about it, and it'll be nice to have a friend/co-worker coming with me as well.

Doom878

When you snatch you'll hold the weight directly over your head so you might have pain there. Not so much on cleans. Kipp has great vids at the Crossfit site. But you need to learn on a bar without weight. Think controlled explosion rather than slow isolation movement. People typically reverse curl/upright row cleans their first time.

Professor

Not to offend... but seems ghey after blowing your WAD. And it seems like it always short little fuckers, like 5'8", with something to prove.

I drink and use drugs to keep my 6'5 frame in check, hire help to do the heavy lifting, and carry a pistol to settle down their WOD high.

Doom878

Drunk post?

'06 Arctic

Perhaps? That's a shame though Professor, at 6'-5" you could/would be pretty good at it. You hit my height on the head and rowing sucks for my short ass.

Professor

Aaww, I was just funning with him. I wish I could do it, but 1) I'm too lazy and 2) the last time I did any kind of an exercise routine, it screwed my golf game for two years.

'06 Arctic

to the golf game.

its_ikon

New to the Acura forum and kind of sad to not see a post in here in over a year. I also do CrossFit and hoping to do my level 1 certification sometime this year. Don't care about opening a gym, but just want to do it.

Doom878

Yeah I've been doing it steady again since Dec '11 and lost like 40 pounds. CF is def mainstream now.

Devil Dog 21

Just joined a local Crossfit gym that opened in December. Best thing I've ever done for my body!!! Feeling stronger, and faster than ever and it's only been a month.

its_ikon

did some snatch work yesterday and i am feeling it today. i can only go twice a week, but on my off days i go to the gym and work on other movements or anything i need to improve on.

Devil Dog 21

I completely underestimated the benefits of being in a class like environment. Everybody that shows up to the 5:00AM session is tired, and sore, yet they continue to show up. Since I know that everyone else is pushing through it and working hard, it helps motivate me to do the same.

Today's WOD:

Strength 15 min cap
Bench Press
2-2-2-2-2-2

WOD - 25 min Cap, must finish each movement before moving to another.
25 Burpees
50 Box Jumps
100 Sit-ups
100 Pull-ups
100 Slam Ball (Time ran out on me at 75)
50 OH Walking Lunges
25 Burpees

Doom878

^that's the only thing I hate about CF. 100 pullups. Talk about excessive. Talking to some friends and therapists the injuries are starting to pile up. Luckily my trainer prescribes his own workouts similar to CF but safer.

its_ikon

that is crazy!! on a side note, anyone purchase a jump rope from rx jump ropes? i just got one for my girlfriend after using mine for a couple months and love it. it really does make double unders easier.

http://rxjumpropes.com/

Mizouse

so there is a place near me that charges $100/month for 3x a week..

then agian, i cant even do 1 pull up, how the eff am i supposed to do 100?

Devil Dog 21

I use a speed rope from Again Faster, but I might go ahead and buy one from rx since you seem to like it.

Yesterday was Karen....

150 Wall Ball Shots 20lbs ball.

We did it after 6 sets of 2 back squats.

Devil Dog 21

As far as injuries go, you can get injured in any intense exercise. A good coach will emphasize proper form and critique your reps to make you better, stronger, faster, and therefore more injury resistant. Crossfit gyms aren't expensive because of the equipment, it's the coaching that makes the cost high. If you know someone who has been injured then their coach should have probably done a little better job.

itrhybrid

iTrader: (1)

What he said!

its_ikon

They have bands that assist you in doing the pull-ups. Definitely research pull-up grip so that you can understand how not to rip your hands open. I should have done that and ever since I looked it up I have been working on my grip.

I was reading the reviews and thought you couldn't just help do more double unders by having a new cable, but it really did improve mine. I used to do single, double, single, double, etc and now I can do 10-12 in a row. Just picked up a faster cable so I am waiting to try that one next time I can.

Devil Dog 21

Good to see that you're working on your grip to avoid tearing your hands. Nothing worse than being set back a day or more in your training because of an injury. Also, congrats on getting your double unders to 10-12 in a row. Before you know it you'll be rocking 50 unbroken!!!

its_ikon

i also got some under armour gloves which have helped for pull-ups and toes-to-bar. i can still feel my hands and sometimes they hurt, but at least i know they won't tear open. some of the gyms are so cold that i might start wearing them all the time, but so far i haven't. i want calluses to build up that i cut down to toughen up my hands. as for the double unders, i think i need to work on my hop. i feel like i am jumping to high and the rope doesn't always hit the ground. i think i have the wrist movement down, but i need to put it all together.