itrhybrid

iTrader: (1)

I did not know that they were using a commercial gym for their workouts. That's not usually what they do, so the extra $30/month I did not know about.

That's a lot of work for your first day. Did they scale it at all? Or are you in good enough shape to handle it all on your first day? Are you another Greg Amundson?

cibs

lol after the 'warm up' I only made it through 6 rounds of Cindy and then I was done... about 10 minutes into it...

I didn't really lift much weight at all.. was using 75lbs for the power cleans, squat cleans etc... so I had some energy to go as it was fairly technical more than a 'work out'... but it did make me sweat

they train out of the commercial gym i think mostly because there isn't much space to be had in this area that would suit the needs of a crossfit gym that would be even somewhat affordable to start out with.

itrhybrid

iTrader: (1)

What's up my CF friends? Have not seen any posts in a while. What's everyone been up to?

cibs

Hey - finally joined up yesterday was my first day as an official crossfitter!

Did an Angie (100 each of pull ups, push ups, sit ups, squats)... took me 29:xx minutes total... I'm just happy I did it under 30, a few people had 30's up on the board... so the fact that I'm not last is nice...

pretty shitty time but it's my first real work out... so i'm sure the time will go down the more I do... it's WAAAY different doing this stuff against others than doing it on your own..

Can't wait to go back today! Even though my whole body is sore...

cibs

Yesterday was Karen - 150 Wall Balls for time... 9:43...

legs hurt like a mofo thanks to the 100 squats from the day before...

cibs

Friday was Deadlifts Heavy 3, 3, 3, 3, 3, 3, 3, 3

315/365/375/380/385/390/395/400



I'm guessing there's not many active crossfitters here these days? lol

cibs

Fight Gone Bad today... 271.. gonna have to get 300 next time damn so close

danny25

hey crossfitters... just coming to admit I've been a puss lately. I haven't hardly worked out in the last month. Too much work, and too much time with the girl... i've really got to get my motivation back and get into it again, i'm getting flabby.

cibs

You just gotta go... once you go a few times you'll get hooked again...

Today was another killer

50 ring pushups
50 box jumps 24"
50 floor wipers

3 rounds for time...

took me 44 min... it was the ring pushups that killed me the most

danny25

ooh, i've used the rings a lot, but haven't tried ring pushups yet.

cibs

They're not that horrible on their own... the sheer number of them plus being RIGHT after the floor wipers made keeping your body straight really difficult abs were just burrrning!


Today was a good one...
15 deadlifts @ 135
15 pushups
10 rounds for time

14:09

itrhybrid

iTrader: (1)

I've still been in the gym a few days a week, just not crossfitting. I'm trying to focus on strength training, with all the things I learned at CFE, but my back has been really pissy lately...........

cibs

pullup progressions... 1 pull up the first minute... 2 pull ups the second...

finished the 13th minute, and did 8 in the 14th minute... 99 pullups in 14 minutes...

cibs

Grace - 30 clean and jerks @ 135 for time
4:42

danny25

^^ wow, couple of awesome workouts there. I really really suck at pullups it's depressing. I need to keep those up if nothing else. I did that workout once and got to 8 i think, pathetic.

cibs

it's amazing how quick you can improve at this stuff... as part of yesterdays work out I did 17 pullups in a row... when I started I could only do 10 in a row and then died...

although every work out seems to be crazier than the last... possibly cuz you push yourself more and more the better you get...

some of my faves

FRIANNE
15 pullups
15 deadlifts @ 225
15 hand stand pushups
15 thursters
3 rounds for time...


Fight Gone Bad



My WOD yesterday -
15 front squats @ 95
15 pullups
5 rounds for time...

GI Jane
100 burpee pullups for time

they're all just so difficult, painful... and i love it... lost some fat already.. and i'm feeling GREAT after working out and my endurance is waaay up

itrhybrid

iTrader: (1)

This looked like a doozy

http://www.crossfiteastside.com/

4 rounds:
250m row
max rep push-ups
50m farmers walk (120 pounds) / sled drag (200 pounds)

danny25

so is everyone getting as lazy as me? Or just don't post here anymore?

cibs

I just don't post cuz noone else does...

I did FGB again on saturday, scored a 372... 101 reps higher than when I did it on Jan 21....

Also my Grace time has dropped to a decent 3:30 and my Fran time dropped to 4:30...

i'm loving it...

this saturday we're going the 300 workout... that's really gonna suck

Doom878

I'm going to try this out. I have to start easy like Ross's 101 workout. I attempted it last night but I'm sick, I couldn't breathe through my nose and the nasal drip kept making me cough. I only did 3 sets out of 10 plus my usual 3 chest exercises before this and I feel great.

Doom878

Doing my 3rd WOD tonight. I did Fight Gone Wrong last night. We don't have a rowing machine so I did cable rows instead. I feel awesome.

cibs

is anyone still crossfitting??

Doom878

I've been posting at www.crossfitbrandx.com because I can't do the regular workouts. They have trainers that scale it down to mortal levels. I've seen improvements in my body and I fit into my clothes better. However with my crappy diet I'm still the same numbers-wise in weight. Ironically last year with just lifting weights and dieting I was 10 lbs lighter.

cibs

yeah don't worry as much about the scale, you'll gain muscle and loose fat, or gain muscle and not loose fat and the scale will go up or stay the same...

but yeah for loosing weight diet is the only answer... working out helps but diet is the key!!

Doom878

So did you stop? Are you going to post your results here? I will too if you want to compare. However, I rarely do the same workouts as crossfit.com on the same day they do it. I'm usually behind a few days.

cibs

No, I didn't stop, I actually started up an Affiliate here in Canada and I workout 3 on 1 off I'll post results too if you want to compare, I do most of my own programming here but sometimes we do the WOD same day as the mainsite. Talk about getting hooked eh? haha

Today I did "The Cheif" as RX'd - 5/5/4/4/5 - 23 rounds total over the 5 cycles (didn't overlap rounds over cycles)

Doom878

I'm going to try Chief today. I think I'm doing 95# though. I messed up my back cleaning 135 due to improper form last week doing 3 Bars of Death. That's a ton of rounds BTW.

cibs

yeah, form is definitely important and it's really easy to compensate with the back when it comes to any lifting stuff.. better scaled than injured!

The squats SUUUCK, they were definitely the worst part of it for me, and in turn after the squats power cleaning 135 hurt because my legs were so wobbly...

Doom878

Well I did 3+9 squats left/3+4 squats left/4 but I think I did 4 mins/3/3. Lower back doesn't hurt so I hope it wasn't my deadlifts that fucked me up. I think I was toward the median over at Brand X. Once again your reps kicked ass.

Next workout might just be my cardio boxing class tonight. I will try to do Fran over the weekend (21,15,9 Thrusters,Pull-ups) but have to sub the weight for thrusters with one of my kids.

cibs

How's it goin Doom? Did you ever end up tackling Fran?

My HD crashed, so I was computer less for a few days... ugh..

Last couple of WODs

8 Push Press - 95#
12 Pullups
AMARP 20 min
14 rounds

Back Squats - 20 reps
95/135/155/175/195/210

Doom878

Forgot to post here.

9/20: Ran 2 miles on Saturday 9/20/08. First mile was 9:19 and total was 22:24 so I’m buttercupping. Did 50 situps after while being attacked by my 2yr old daughter.

9/23

Fithy Fifty from 9/20

Pack:
For time:
35 Box jump, 18-20 inch box - used bench
35 Jumping pull-ups
35 Kettlebell swings, 1 pood - forgot which dumbell to use. thought it was 25#
Walking Lunge, 35 steps
35 Ab-Mat Sit-ups
35 Push press, 45 pounds
35 Back extensions
35 Wall ball shots, 14-20 pound ball - heaviest ball is 12#
35 Burpees - only did 20 thanks to almost meeting Mr. Pukee
35 Standard Jump Rope Jumps

22:01 (PR) as compared to 41:17. However last time I was gassed from BJJ and this time I was fresh. Other differences: Did a pood for KB swing, lower bench on jumps, and used lighter medicine ball. Did same amount of burpees.

9/24 Last night did Virtual Shoveling from 9/23/08 Tuesday

Pack:
For time 25, 20, 15, 10 rep rounds of:
Virtual shoveling
Push-ups
With an Olympic bar holding only one plate (men use 25 pound plate, women use 15 pound plate), touch the plate on one side of the barrier then the other for one “rep.” Barrier is 24”.

8:52. However the bench I was doing it over I don’t think was 24”. It might’ve been 18” so I don’t get full credit for this WOD.

Then on the treadmill ran/walk 1.5 miles in 15 mins.

I think tonight I might just make it a strength night if I get to the gym. I'll do some back squats, deadlifts, push press, power clean. If I don't get out there, I'll do pack level of today's WOD which is like 30 muscle ups. I don't have rings so I'll do 60 pull-ups/60 dips.

Doom878

9/26

Did the latter ^.

Last night did

WU
3 sets of
Stretching
10 OHS with rake
50 singles
10 sit-ups

Pack:
For time:
15 Muscle-ups
If you cannot do the muscle-ups do 60 pull-ups and 60 dips 0r 30 Jumping muscle ups and 30 pull ups and 30 bench dips. No rings so 10/10 rotation. 4th and 5th set of pull-ups were jumping
10:15

Cash Out:
100 singles

RMATIC09

I <3 crossfit. level 1 cert coming up aug 8,9 at crossfit southbrooklyn. anyone a level 1?

Doom878

I don't know the levels but I'm sure you are doing the actual Big Dawg workout. I'm mostly stuck on Puppy/Pack.

RMATIC09

lol nah level 1 is just the first level of certification . I plan on becoming an affiliate.

I generally do the workouts as Rx'ed however with a lot of the hero workouts and girl workouts I scale down.

People often forget that it's better to scale a workout and aim for a lower time as to receive the metabolic conditioning benefit than to do it Rx'ed and finish 10-15 minutes later.


Today's WOD was :
40lb sandbag sprint 150m
15 GHD back extensions
15 BW deadlift
3 rounds for time - 13 minutes -

I would have finished sooner however I'm still sore from Grace two days ago and a 5x1 power clean and jerk so the lower back tightened up fast.

Tom: I'm looking at
21-15-9 of hang power cleans 135lb, and knees to elbows. Gonna be a killer on the grip

Sunday : Nancy or either the NE Qualifier workout of 135lb thruster x 5 and 10 burpees AMRAP 12 minutes.

RMATIC09

sweet picture, your a big fellow!


Courtesy of CrossFit South Brooklyn's JACINTO STORM ( 70th birthday for coach Jacinto ) workout

650m run
70 squats
70 pushups
70 pullups
70 20lb MB wallball shots
70 KB swing
70 95lb DL
650m run

Heres me on the KB swings ,



and what everyone looks like in between reps!

Doom878

That was my next guess about affiliation but I thought I read somewhere you were going to be a cop or something. Dude you can break 2x4's off your abs. I wish I knew about CF when I was younger.

RMATIC09

I'm waiting to hear back from I.C.E - but who knows how long that takes , darn government

thanks man - I'm really dedicated to my diet and WOD's.....

www.yellinfitness.com is my blog / pictures / etc -

godizus

I really wanna try this, but I suck at endurance workouts...still gonna give it a go though

RMATIC09

Don't let that stop you. All the workouts can be scaled, and while they will feel like hell, it's a rush that trumps any isolation workout you'll do in a gym.