danny25

doing MUs on a bar is even harder than on rings imo.

cibs

so i've been, but there's no crossfit gym near me, and no rings at my gym...

serious lack of options...

I've done some assisted ones before... and wow controlling coming down was intense...

Gixxster

Where do you get your WOD workouts from, can you post a link?

cibs

www.crossfit.com

zigzagzig

yup, right up there on the main page

Gixxster

Yeah, if it was a snake it would have bit me! thanks

danny25

man that was discouraging. that "Jason" workout was the first one I just couldn't finish in any way. I did all the air squats, 200 pullups, at least 170 jumping, and 150 dips. By the end I had to wait so long in between sets of dips my heart wasn't even beating fast, I was just standing around trying to regain some strength. I just called it quits after an hour.

danny25

man I was a whiner last night, sorry.

itrhybrid

iTrader: (1)

That's a brutal workout for sure......

Looks like I lost track of the thread for a while. Have to keep a closer eye on it

zigzagzig

Man.

tweaked my back again a little doing cleans from a couple days ago and had to skip snatches today because of it. I'm thinking I might need to go into a crossfit gym sometime and have an instructor critique my form cause I'm obviously doing something wrong.

danny25

I wish there was a XF gym around me somewhere. I study all the videos and try to mimic the movements as much as I can, but I know I could improve with some real coaching too.

Snatch was tough yesterday, it was only my second time doing them so I just worked on form with 95#. I did 7 sets of about 3-4, by the end I had it down pretty well, but I'm sure I'll have to practice again next time to remind myself.

itrhybrid

iTrader: (1)

We ran Cindy yesterday on the new pullup bar.

http://www.crossfiteastside.com/uplo...fit-729100.jpg

I'm extremely disappointed. I still only managed 13 rounds. I'm stuck on the pushups and need to figure out a way to work those out quickly.

cibs

too bad we can't trade... i can do pushups for days, but DIE on pull-ups...

i guess that's what makes us all unique

danny25

woah cool setup. I assume a bar is going to run along the bottom of all those triangular mounts?

I'm the same as cibs, I don't have a problem with the pushups in cindy... not to say they're easy, but they don't slow me down like the pullups do. The only reason I can get a reasonable cindy score is with jumping pullups. So you could cheat a bit too and go to girl pushups every other round just to get you through it quicker.

cibs

maybe I should try jumping pull ups... i just do normal pull ups, but by the end it takes me a good minute to get the 5 I need to move on... i think if I did jumping pull ups i could def increase my score... i'm still at a 14 last time I did it

itrhybrid

iTrader: (1)

At CFE, rounds that are done with jumping pullups, or pushups on the knees do not count. Has to be as received to go on the board. Kind of sucks for some as I can't do every named exercise, but definitely makes you stronger.

danny25

well that sucks... I'd get like a 4. I so suck at pullups, but then again, all I can do right now are strict. Hopefully when I can kip I'll be better.

itrhybrid

iTrader: (1)

THe new bar at the gym really helps. It bounces if you're right in the middle so it gives you some help up. I was doing overhand pullups yesterday up to my middle chest.

danny25

zigzagzig

One of the vids from the past couple days gives me lots of inspiration when I'm in the middle of a tough spot during a workout. I just think "MAN UP." Put your balls on the table and gut it out. It definitely taps into my pride and gets me going even when I'm dying for breath. Tomorrow's WOD is gonna be a doozy. Sprints and KPU!

danny25

just keeping it alive...

got 7:42 yesterday for Gracie... that was killer. I knocked out the first 10 clean and jerks without stopping but then just couldn't catch my breath to keep up a good pace. The clean was easy, but the jerks/presses were killing me. I need to work on my form.

Tonights WOD is making me already. This one is going to suck real hard in 103° heat in my garage.

50-40-30-20-10 rep rounds of:
L Pull-ups
Double unders
Glute Ham Sit-ups
Back Extensions

zigzagzig

I didn't really get a chance to keep track of time for Gracie yesterday, but we used 95lbs. just so we could get the hang of form and all. The clean part was the hardest for me not because of weight, but because the whole clean motion is unnatural to me and it's hard for me to get the bar to land full weight on my upper chest/shoulders. The jerk/press part was the easiest. The workout from a couple days before Gracie with all the press/pushpress/pushjerks really helped out with form/technique/strength. If I had to estimate, I'd say it took around 8-9 minutes for me.

In other news, today's workout is going to suck.

danny25

I know what you mean, Sun. Aug 5th had 135# cleans in it and I used that opportunity to work on my form with 95#. I could get 135# up but wasn't doing it correctly. The practice of catching the 95# in a squat position really helped because yesterday i felt much better about my form with 135.

That day of shoulders helped too since apparently I never really did the jerk correctly either. That was tough yesterday though, I still need to get used to dropping under that much weight.

itrhybrid

iTrader: (1)

Just remember the big shrug as you pull the weight up. One thing I've been working on, is getting set in position with the bar on the floor, slow pull up until you're past your knee's, then explode up, big shrug to get that extra lift, then drop under the bar. Remember, stright up and down with the bar though. There should be minimal forward movement with the bar.....

zigzagzig

^thanks for the pointers. I'll have to keep visualizing the straight line. It seems to be a repeating concept in crossfit.

Anyhow, today's WOD took me 41:27 with some substitutions, but it was definitely full effort.

danny25

i had a problem with this for a while, I'm still not perfect of course. I used to use too much shoulder and arms to get the weight up then my friends critiqued my form and figured out I needed to explode with the legs like you mentioned. That helped a ton! I really started to feel those in the quads too.

danny25

wow great time! that one killed me. I felt like my spine was going to break doing those ghd situps on a bench with my feet under a smith bar so I subbed 2x crunches. Pullups ugly as sin as usual, but I am getting a lot better at those double unders, had a couple streaks of 10 in row yesterday.

but in the 100° heat it took me 1:02:00.

zigzagzig

going into it, I didn't even think I'd be able to finish. As long as you did your best and pushed through all the exercises and all the reps.

oh and I started subbing in leg lifts instead of L-pullups pretty early in. I can only do so many strict L-pullups. It was kinda like L-pullups, tuck-pullups, then leg lifts.

danny25

ooh another Murph already! I may have to skip the first mile like I did last time (out of fear) because of time constraints. I think I'll do it cindy style and see if I can improve that some more.

itrhybrid

iTrader: (1)

One of these days I'll have to start following the WOD's more closely. Yesterday was different. Max pullups (33 and a new PR), then a WOD with power snatch with dumbells and a knees to elbows/pull up combo. Follow that up with walking overhead lunges/squats.

My hands are dead!

zigzagzig

Yeaaaaaaaah, so I finished Murph 7 minutes later than I did the first time I tried it. I blame it on the GH-SU's from a couple days ago which killed my legs and then doing sprints the day after.

1:06

danny25

33 kipping pullups?!? wow, very impressive. I think I can do like 12 mostly strict pullups now. An improvement yes, but far from worthy

danny25

nice work anyway. I didn't do the running because I had didn't have much time after work for the WOD. So i just did the 100-200-300 Cindy style. Having a personal record to beat is really motivating. My last Cindy was 17 (w/ a lot of jumping pullups) and 20 rounds in 23 min. Today I got 17 rounds in 17:30, and all 20 done in 20:04, and only had to start using a little bounce on pullups at round 14 I love making progress.

itrhybrid

iTrader: (1)

Ya I've got the kip down pretty good. My next goal is 35.....

itrhybrid

iTrader: (1)

I realized that my upper abs are really sore from the knee's to elbows too. I had to cough earlier, and when I was done, I was rubbing my stomach thinking, "ow, that hurt!"

itrhybrid

iTrader: (1)

Tonight was the Chipper at CFE. In the following order:

-200m sled pull with 90lbs + sled weight
-1/2 mile bike at highest level (20)
-20 wall ball shots with 25# ball
-3 trips up the rope
-20 box jumps
-40 situps
-15 push ups
-15 push press with 40kg


WOW. It was a team competition with 5 on each team. one person starts, then when the person in front of you has finished the bike, the next person starts........Our team finished first, but I did not get our time......

zigzagzig

^sounds like a great workout. Team workouts sounds like so much fun. Another reason to go to a CF gym.

danny25

very motivating when you're competing and have others relying on you.

zigzagzig

yesterday's front squats: finished the last 3 sets with 205. Form is so key on this. Last time I only did 145.

Today's WOD:

danny25

nice! I got up to 3 sets of 205 too. For some reason I can do better with front squats than back squats. I think I need to have someone critique my back squats, I don't seem to be getting any better.

I can't wait for today's workout! Workout's like yesterday's bore me now, I'm starting to love feeling like death.