itrhybrid

iTrader: (1)

Yes that is a requirement I am fairly certain- if nothing else send out an email to friend and family- many people have lost someone to prostate cancer or know someone who has. I lost my grandfather to prostate cancer 8 years ago.

itrhybrid

iTrader: (1)

So I double checked the FGB main page, and here are the requirements.

To compete in the workout, all participants must complete each of the following:
Register with their local CrossFit Affiliate Center by Wednesday, September 26, 2007
Register with Athletes for a Cure at http://athletes.kintera.org/crossfit07 by Wednesday, September 26, 2007
Raise $150 or more in pledges by 5 p.m. PST on Saturday, September 29, 2007

itrhybrid

iTrader: (1)

HAHA. Ya we have about 2 chords of unchopped wood on the side of our house. I was using those huge pieces for a platform and chopping wood on top. When we were done, I decided to rig up that little harness and do a few sprints. They must be close to 100lbs and don't drag well.......

danny25

Anyone know what the official rest period is? I've read from some people on the comments that you should go half effort every 4 weeks and take an entire week off every 12 weeks. I haven't done any half weeks yet though.

itrhybrid, what do the coaches at your gym say about that?

I bring this up because I went rock climbing yesterday and expected to kick butt. I used to go all the time and was pretty good, and I'm in way better shape now. And I was better, I could easily lift myself up when there were no good footholds, and I climbed a 30-35ft rope without using my legs at all. But my arms were aching so badly after just a couple walls, that never happened to me before when I climbed. I think they just need a rest, they've been over trained a little in these last 10 weeks. I'm about to go on vacation though, so I just need to make it through the next few WODs and I'll have a nice break.

zigzagzig

^yeah, I'm in the same situation. With any strenuous exercise, you should take a full week break about every 3 months just to let your body catch up. As far as the half effort weeks, that's the first I've heard of that. Guess that's a good idea though. I'll be in Mexico this week so I can use the rest. But I'm sure all that cheesy/meaty food is gonna take its toll

With that said, Danny, I didn't know you climbed. You top-rope usually then? I'm 100% bouldering mostly cause I don't feel like learning how to tie that damn knot , plus I don't always go with a partner.

My CFT #'s were dissapointing. I was expecting to go up ~10 lbs at least for each exercise, but they were either the same or actually lower. I think those 400m lunges from last week really took its toll cause I could tell my quads weren't activating like they usually would.

danny25

yep, mostly indoor. I used to go all the time back in HS and college, then my climbing partner got married... so...

I met a few new active friends recently so I'm going to try and do that a little more regularly.

I don't boulder too much, that can be fun out door, but it's pretty boring indoor.

itrhybrid

iTrader: (1)

I'll have to ask them about rest periods. I've been out a few days here and htere in the last few months, expecially when it's my on-call week. I do notice that we have easier and harder weeks. Maybe their just building that into our routines. They do keep files on all members to track progress though.

James

itrhybrid

iTrader: (1)

So I made a point to ask this morning when I went in. Carrie mentioned that it's generally a good idea to take some time off every now and then. It all depends on how hard your pushing yourself, how often you're working out, etc....

Diet and sleep also play a big part in how you'll do in the gym also. Be sure to get plenty of sleep and make sure you're eating clean.....

itrhybrid

iTrader: (1)

Oh and check out Mickey's time last week for Fran:

www.crossfiteastside.com
Strong work, Micky.

"Fran"
21 - 15 - 9 reps
95-pound thrusters & pull-ups

2:49

danny25

thanks for checking. I don't really like the half intensity week ideas, if I'm going to workout I want to go all out. But I think I will take a week off every couple of months or so.

danny25

I have to make a lot more progress with pull-ups before I get any where near that.

zigzagzig

people like him make me want to puke more than actual CF workouts.

danny25

that's just more motivation

I definitely need a XF break. my bis hurt so bad after the cleans yesterday, this is a recent development, they didn't used to ache like this.

itrhybrid

iTrader: (1)

Ugh! Today looks brutal....

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

danny25

today was brutal. Burpees at the end was just a cruel joke!

itrhybrid

iTrader: (1)

How long?

Tomorrow is CFT af CFE. I'll post my score afterwards....

danny25

took me 40 minutes in 90º + heat. I was on a pretty good pace until those burpees. Set a new pr for double unders in a row though, got 18 . That was a the very end too.

my monster of a roommate did it in 26

Dem1K

iTrader: (1)

Wow guys, after reading this thread, I REALLY really want to do this. This is a direct replacement for going to the gym I'm assuming, correct? However, I don't see how I could possibly implement this. My mom doesn't have a garage, and I don't have a ton of money to purchase all of this crap, nor do I have anyone to do this with. I have no idea where to begin. You guys are all troopers!

`John

itrhybrid

iTrader: (1)

You don't need a ton of money. Look for a used weight set on craigslist for your local area. You could pick up a set for $100 or less. Pick up a set of rings and a med. ball at your local sports store for $50 and you're set......

Dem1K

iTrader: (1)

i have the 50lb adjustable bowflex dumbbells...however won't I also need a kettleball, and what about rope for the climbing and what not?

itrhybrid

iTrader: (1)

Regular bumbells work just as well. Hold it with both hands in the middle (vertically, not horizontally) and swing it like a kettle bell. We do that quite often, but I'm not sure how the bowflex ones work and whether I'd be comfortable swing those overhead. You can start with swinging to eye level, but will want to progress to overhead.

zigzagzig

If you're looking for the real thing, then I'd search for "kettlestack" on ebay. That's what I bought. It's basically a handle that lets you add your own weight plates so you can customize the weights. It's worked flawlessly and I've abused the hell out of it. It's much better IMO since you don't have to buy each weight in separate KB's which can add up. The kettlestack was like $60 if I remember correctly.


In other news, I just got back from Mexico today. It was hard not to exercise for the 5 days I was there, but it was a much needed rest. I came home and first thing I did was check what the past week held and I was devastated. All the max lifts and the one day of crazy 50 rep exercises you guys posted about. I'm sure you fellas enjoyed that one. I'm ready to jump headfirst back into CF.

itrhybrid

iTrader: (1)

Devastated

I bet you'll see an improvement now with some time off.

On my own side note, we ran the CFT at CFE on Saturday. I had PR's across the board, but that was expected as the first time I ran it, it was my first or second week there. Here's what I did:

Squat- 105kg (I've got some seriously weak legs....)
Shoulder Press- 61kg
Dead Lift- 130kg

Total of 296kg or 651lbs

The highest guy there was over 1000lbs 1050 something I think.......

jwood_06TSX

Ok, i have read a few things on CrossFit and once i'm fully healed i'm looking to do something like this. I was just curious was your WOD means and how i go about finding something like this in my area.

I am new to this type of workout but i am by no means new to working out. I have played soccer for 18 years, gone through 2 knee surgeries and nursing a knee injury currently. I am 6'0" and weigh about 172lbs with about 8.0% body fat, tested last week. I am looking to tone up some more without having to head to LA Fitness because i hate that gym. Any info would be great on this CrossFit business!!

zigzagzig

WOD = workout of the day

www.crossfit.com check that out. They have a list of affiliates down the righthand side.

zigzagzig

Yeah, I hope to see some improvement. Those numbers are pretty much the same numbers my CFT stands at right now. Hope to get the CFT up 100lbs. within 6 months, even though that might be a steep number.

danny25

one of the great things about crossfit is you don't necessarily have to find an affiliate. It would be cool, but there aren't any near me, so I just workout in my garage. I have to find substitutes for some exercises here and there, but I can do 90% of them. You don't really need that much equipment either.

itrhybrid

iTrader: (1)

Definitely see if there's an affiliate close by for a few classes though. They are great at critiquing form and correcting it to avoid injuries. That was mu bigest problem starting out.

James

cibs

well... yesterdays WOD kicked my ass...

i scaled back to 20 pull ups / 20 deadlifts @ 225... and holy crap... the deadlifts weren't so bad, but the pull ups smoked me... whole thing took me about 20 minutes or so...

zigzagzig

i finally got around to that crazy 50rep WOD from last week that I missed. I think I went a little crazy, hence my post in ramblings about shoulder separation.

44:00

cibs

so... I scaled todays' work out..

95lb barbell thrusters and 35lbs for the weighted pull ups...

and it STILL kicked my ass... 16:00

the guy in the vid did it full weight in under 4 min... totally insane

yet again tho the pull ups were the hardest part... ARGH

zigzagzig

I AM ANGRY BECAUSE I CANNOT WORKOUT. stupid shoulder.

itrhybrid

iTrader: (1)

Have you guys seen the picture of partner situps on the crossfit hopepage? Now there's an exercise I don't mind.....

http://www.crossfit.com/mt-archive2/...ddySitups.html

cibs

hahah funny you should post that, I went on this morning and thought the exact same thing...


and they say working out alone is as effective as working out with a hot female partner

zigzagzig

So frustrated cause my shoulder's not at 100% yet so I'm unable to do most of the WOD's.

itrhybrid

iTrader: (1)

We ran Chelsey today. UGH
For those that don't know, every minute on the minute of 5 pullups, 10 pushups and 15 squats for 30 minutes total.

It's scored for the total rounds you can keep on the minute, then total completed for the remainder. I really suck at pushups, so I did 5/15

I really need to strengthen my chest.

James

zigzagzig

wait, I'm confused. So since your score was 5/15 does that mean you did 5 rounds of those exercises per minute? If so, then what's the 15?

itrhybrid

iTrader: (1)

so every minute, you do 5pullups, 10 pushups, 15 squats. If you finish before the 60 seconds is up, you rest. When the timer hits 60 seconds again, you start over and rest if you finish before the 60 seonds is up again. You keep going with 5/10/15 every minute on the minute for as long as you can. If you get to the point where you can't complete all the exercises within the minute, you note how many rounds you completed then just count the remainder of sets you complete for the remainder.

So I did 5 minutes of sets, then could not keep up with the minute rounds and did 15 more sets.

zigzagzig

ahhh, I see. Thank you for clearing it up with me, I'm slow. But that sounds fun. Going to have to do that one of these days.

itrhybrid

iTrader: (1)

no problem. It's like Cindy, but you ahve to do each set of excercises within 60 seconds, and go for 30 min total.

Today was a killer day. We started off with 1 rep max thrusters. I worked up to a max of 70kg.

Then we did the following set.

100 jumping pullups
400m run
80 jumping pullups
400m run
60 jumping pullups
200m run
40 jumping pullups
200m run

We were supposed to stop after that, but I missed that part and did 20 more j. pullups and a final 200m run.

I was toast.......