danny25

I'll have to check on mine, but I think one end of the strap is wrapped around the left end of the buckle in that pic and then sown together. You could wrap it through that buckle and tie it off. Then the other end runs thru the spring clamp on the right side.

zigzagzig

Yeah, I guess I could just knot the strap back into itself. Let me know if you have any other ideas. Thanks!

itrhybrid

iTrader: (1)

You can pick up just a regular buckle and wrap it back into itself. I finally got mine hung in a good spot last night. I'll snag a picture of what I have and post it tonight.

On another note. Today's workout at CFE was great. Standard warm up. Then we moved on to a set of Concept2 rowers in a semi-circle with a laptop in the middle. The laptop is connected to a USB hub and all the rowers are plugged in as well. The laptop is running some race software that puts you up against everyone else. You have your own lane and your rower screen has your name on it. It starts a countdown and will even false start you.
We did a 1000m, 500m and 250m sprint. It was pretty cool. I'm waiting on pics and I'll post them when I get them.

itrhybrid

iTrader: (1)

Pics are up.
http://www.crossfiteastside.com/

itrhybrid

iTrader: (1)

Here's how I have my rings set up. Everything pictured came with the package. I got them for $65. If anyone's interested, I can find out who she ordered them from.

danny25

that looks like the easiest way to do it if that holds

sluggercz

You guys need to check out Gymjones.com
Their workouts are crazy intense. Its an invite only gym, but at the training center i go to ( http://www.mvpsc.com/ ) the two trainers have me doing it for time.

Current have done the Jones Crawl @ 5:12 and the "150" (basically 1/2 of "300" workout) @ 9:43

danny25

I found Gymjones a while ago, that's what led me to Crossfit actually. It's a really cool site but Crossfit is much more educational.

danny25

hey zigzag, how those rings coming? How's the shoulder been treating you?

zigzagzig

Hey Danny,

Thanks for getting those pictures up. I should be able to find those buckles at home depot maybe, no? Anyhow, had I known all that stuff together was $65, I may have just opted to go with that option. I paid all together ~75 for my materials. Anyhow, I'll see if I can pick up those buckles maybe at the hardware store or something and mess with it.

As for the shoulder, it's pretty much 100% as far as I can tell. I've been doing heavy stuff with it and everything so it's looking good.

itrhybrid

iTrader: (1)

That's basiacally Crossfit. I saw his website and it's what lead me to crossift when someone else mentioned that it's basically the same thing.

On another note. Murph last night at CFE My first time running through. What a serious pain.
For those that don't know:
1 Mile run
100 pullups
200 pushups
300 squats
1 Mile run.

Has to be done in order. My time was 74 min. yuck!

zigzagzig

^yeah, that is a brutal, brutal workout. But it's a good kinda hurt. You feel great afterwards.

On another note, I went to the grand opening of a local Crossfit gym and pushed myself for a half cindy. I got 4 rounds done in about the first 3 minutes and then I burned myself out and ended up only getting 8 rounds for the 1/2. I never felt as nauseous as I did after this one.

zigzagzig

so i just rigged it up and hung it from my pullup bar temporarily. wow. ring dips are a lot harder than expected.

itrhybrid

iTrader: (1)

They are no joke. Make sure to keep your arms in close and that your hips actually dip and not bend.

zigzagzig

yep, I started to get the hang of them after the initial muscle stabilizing exercises.

sluggercz

oh my god.
just finished the "300" circuit. 23mins flat. i am going to take a cold shower than nap for about 4 hours.
heres the workout btw:
“300”
25x Pull-up +
50x Deadlift @ 135# +
50x Push-up +
50x Box Jump @ 24” box +
50x Floor Wiper @ 135# (one-count) +
50x KB Clean and Press @ 36# (KB must touch floor between reps) +
25x Pull-up
300 reps total

sluggercz

http://www.gymjones.com/knowledge.php?id=35

danny25

I remember trying a half version of that a few months ago before starting crossfit. It scared the crap out of me, now... doesn't look like a big deal.

danny25

now this is a bitch... try the 500, or filthy 50 as it's called.
http://www.crossfit.com/mt-archive2/002988.html

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

Thats still scares me.

itrhybrid

iTrader: (1)

I'm going to have to give that a try before the end of the year. Starting Jan 1, I'm going to take a break from CF for a while. Snowboarding is kicking off, and I'm going to hit the local gym and weight train pretty heavily until April or May. Then I'll head back to Crossfit Eastside and pick it up again.

itrhybrid

iTrader: (1)

I forgot to add that some of that I could burn through. The lunges, KTE, Wallball and burpee's would kill though.

Pg 13

danny25

I just did it for the second time yesterday. My advice: don't eat much before attempting this. I didn't see pukie, but I did see his cousin "threw up in my mouth a little bit". None of it is very difficult by itself, but string those all together and you want to die about 200-250 reps into it. And the burpees at the end is just cruel.

itrhybrid

iTrader: (1)

Ya I definitely want to give it a try before the end of the year. I think I sprained my wrist though last week so I'm kind of pissed. I can't really do any overhead work or pullups or anything that puts a lot of weight on my wrist....

itrhybrid

iTrader: (1)

I hit a new PR in pull-ups today. 36 Only 4 away from 40. I'd like to hit 40 by the end of the year.

We then proceeded to do a nasty row, kettlebell, jumping pullups workout.
30 Cal's on the rower
20 kettlebell swings
30 jumping pull-ups

x3 rounds
I think my time was 15:something.

zigzagzig

I haven't been able to check in for a long time; I've been so busy with work. I got around to doing the CFTotal again a couple days ago and I went up plenty from my first time in ~June. My squat felt stronger too, but without a spot I couldn't try my hardest so my numbers were actually down for that from June. But I was disappointed cause my shoulder press had no change.

Squat: 265 (down from 280)
Press: 140
Deadlift: 285 (up from 265)

I'm gonna start lifting a little heavier. I feel like I've been using a bit of mass with crossfit, but I'm also torn cause I've never been as defined as I am now.


edit: oh and I love my rings. I have yet to complete a muscle up.

danny25

I've skipped the last couple of CFTs for one reason or another. I know my press has gone up a little. I think it was 155 the first time. I've gotten 160 in another workout since, I might be able to get 165. My deadlifts have improved a lot. I really struggled to get 300 the first time, and just the other day i was doing multiple reps with 325. I don't even want to think about squat though, I'm allergic to squats. I think i got 235 last time, and I'd be happy just to get that again.

itrhybrid

iTrader: (1)

Something I've noticed the last few weeks is my shoulder strength has really declined. My press #'s I'm struggling to hit. I can usually crank out the first set of 5, but the second and 3rd set are a real struggle......

itrhybrid

iTrader: (1)

We ran Karen today at CFE. WOW. Talk about a leg killer. Karen to refresh your memory is 150 wall ball shots with a 20lb medball. My time was 11:10. Pretty good for my first time running through. I was shooting for sub 12 min. I should have ground through the last few sets for a sub 11 min.....

itrhybrid

iTrader: (1)

The thread has been kind of slow lately.......

I hit a new PR today in the back squat and Shoulder press.
Worked up to 1 rep max x5. 106kg, 106kg, 107kg, 107kg, 107kg

In the shoulder press I did 62, 62, 63kg, then ran out of time for the last 2 sets.

danny25

nice! a new PR is always a good day. I need to get back on track with the CF, I've been slacking a lot lately.

itrhybrid

iTrader: (1)

I hit a new PR in deadlift last night. 133kg. My problem is my lower back. I can't maintain a good arch and form starts to break down after 120kg. The 133 went up pretty easily, but it looked ugly. I really need to strengthen my lower back before I push the weight up anymore.

danny25

heavy deadlifts scare me. I've had lower back problems in the past and I can just see it giving out. I got a new PR recently but I did 4 reps so i know I can do more weight but I'm apprehensive of trying it.

itrhybrid

iTrader: (1)

Form is critical for deadlifts. I could feel my back struggling for the PR, so I dropped it back down for my last 2 lifts after that. Last time, I pushed it again and my back was sore for days. Not this time.

On another note, today's workout sucked.

Warm up was:
1min jump rope,
5 pullups
5 squats
x2 rounds

Dowel push presses from behind the back -8
Dowel overhead squats-8
x3 rounds

Workout was:
500m row
15 OHS (with standard bar)
15 pushups
x5 rounds!

A simple bar gets really heavy after 75 over head squats......

danny25

No joke. Have you done Nancy? 400 m run + 15 95# OHS x 5 rounds. That really sucks.

itrhybrid

iTrader: (1)

I've been fortunate to not have to run Nancy. I think I'd really struggle with her though as I don't hav e alot of overhad strength and 95# OHS's would ruin me.

Oh and I forgot to mention my time from this morning. 22:13

itrhybrid

iTrader: (1)

Well today was my last workout at Crossfit Eastside for the next 6 months or so.
I'm headed back to a regular gym for the next 6 months or so to focus on lifting a bit more. Today was a doozy for sure though.

Warm up:
3 rounds of:
10cal row
10 pushups
10 squats
10 pullups

WOD: Ladder format of

1000m row 10 pushups 50 squats
800m row 20 pushups 40 squats
600m " 30 " 30 "
400m " 40 " 20 "
200m " 50 " 10 "

OW! 32min

James

cibs

Hey guys,

Just wondering for those of you that crossfit what are some fees that you guys pay at your gyms??

A new one finally just opened up near me, and it sounds a bit pricey but apparently all crossfit is more expensive than regular gyms... $115/ month for unlimited classes what what I think they quoted me....

itrhybrid

iTrader: (1)

I looked at the price as kind of expensive also, but it's well worth it. You figure classes range from 5-30 people depending on when you go. With personal instructors at each class, you get attention each and every time. The instructors at our place were super helpful and very good at what they do.

Also ask if you can pay for 3-6 months in advance. I paid 6 months in advance, and saved 20% off of the unlimited fee's.

cibs

bah... it's 115/month for the crossfit and 30/month for a membership at the gym they train in... so 145/month... definitely an increase from my 30/month membership I'm paying now...

I'm going in for my free first workout today and I'll let you guys know how it goes... definitely will be different from doing the WODs by myself...

Maybe I'll go a few months and then take a few off?? ... I'm still trying to pay off some school debt and 1,500+/yr is a fairly significant expenditure for me right now...

cibs

So I went yesterday and holy crap... the warmup alone kicked my ass...

the guy was great, helped me with my kipping for pull ups, and critiqued my form on squat cleans, power cleans, squats and skipping (where I probably need the most help lol)...

and then when I was toast, I ran through a Cindy.

I definitley think i'm gonna go for at least a few months of this... cuz damn I was there for an hour and a half total, alot of it was talking and going through stuff and then the last bit I watched some guy pound out an Elizabeth - and i was sore leaving... and sore the whole night.

I'm almost never sore the same day as a workout... feels great!