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Post by oldskoolboarder on Jul 17, 2011 18:52:23 GMT -5
Nice. Good to see your keeping up. Chairs are a good alternate to rings. You could also consider making parallettes. library.crossfit.com/free/pdf/13_03_Parallettes.pdfThese are good for L sits, pass throughs, etc. Before you know it, you can do an iron cross. For pull up scaling, you can use bands or a box. The box is used to jump and reach for the pull up. It 'sounds' easier and it is, but it gets hard fast. Using a band for assistance works well but it takes a TON of practice to get the timing right so you're not flailing around, fighting the band. Pistols are also a good strength exercise. Minimal equipment required AND it's hard, in a good way. journal.crossfit.com/2011/02/carlpistol.tplAs you progress, you can use weight to help you get down to the right position. But you still have to get up as well. Here's a pic of what I use for a jump box. www.crossfit.com/discus/messages/26/29574.jpgIt's not high but it's cheap and it works.
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Post by fatty on Jul 17, 2011 21:58:13 GMT -5
It's going to be a bit until I am able to even get the first part of the pistol, ha ha.
How tall is that box that you got? I'm going to check around at the hardware/tractor supply store for something like that. For now I can use the huge landscape rocks in my backyard for the smaller safer practice jumps.
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Post by oldskoolboarder on Jul 17, 2011 22:22:54 GMT -5
It's probably about 16". Sometimes we stack plates on the top of a box to make it taller. However, metal plates aren't flat, so that might not work.
A park bench works too.
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Post by oldskoolboarder on Jul 17, 2011 22:27:51 GMT -5
BTW, TRX bands are a good solution to ring type of stuff. Plus it's portable so you can take it on travel. www.trxtraining.com/The good thing about pistols is that it's a great strength/balance exercise and you don't even need equipment. Except a pole to hold on to.
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Post by oldskoolboarder on Jul 19, 2011 16:03:21 GMT -5
Monday's WOD was a 2K row on the C2 rower. Ugh, glad I don't go Mondays. My best 2K time (from the one time I had to do it) was 8:10:02. The cut off for Level 1 testing is 8:10. . I noticed some gym mates did it sub 7:10. www.fitbomb.com/2011/07/mondays-workout-get-off-floor.htmlToday our strength was cleans. It's been a while since I did them so I had to start off slow. Granted when I did, my coach bitched me out for going too low... Including the WOD, it was pretty much an upper body day. 5 sets of cleans 5 @ 75# 5 @ 95# 3 @ 105# 3 @ 115# 3 @ 125# (this was already getting heavy) Our WOD was a ladder of 10 -> 1 Push press (Men's RX = 115# and Women's RX = 85#) 1 -> 10 Toes to bar This is how it goes down. 10 push presses, 1 toes to bar 9 push presses, 2 toes to bar ... 1 push press, 10 toes to bar (TTB) I knew RX was tough because my push press PR on a rack is 155#. We had to clean this every time, so you have to consider that. I went with 100#, just so I could cross the 3 digit barrier. From my records, most of my WOD presses were done around 75#, give or take 10#. So I was at least 25# over my usual. Took me 12:22 and I was last out of 4 by at least 1:30 minutes. The first guy (smaller and beefier than I) did it around 9:29 RX. Towards my last set of TTB, I resorted to sets of 2 so it took FOREVER. My shoulders will hurt tonight...
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Post by fatty on Jul 19, 2011 18:26:20 GMT -5
Ooohh, that's rough. I had to check out what the 'toes to bar' was because I thought you were having to bring down the bar to the ground before each of these push presses.
So then I had to see if I can do some because I didn't think I could. I was able to do a few but my legs were bent. At the end of the set having to do 10 of these after all those push presses...and normally not touching the ground...ouch. Good job, esp. with those cleans beforehand.
Monday's WOD:
“Barbara lite” > Five rounds
10 Pull-ups (7 normal / 3 assisted) 20 Push-ups 30 Sit-ups 40 Squats Time: 2:45, rest 3 minutes
10 Pull-ups (5/5) 20 Push-ups 30 Sit-ups 40 Squats Time: 3:00, rest 3 minutes
10 Pull-ups (4/6) 20 Push-ups 30 Sit-ups 40 Squats Time: 3:30, rest 3 minutes
10 Pull-ups (0/10) 20 Push-ups 30 Sit-ups 40 Squats Time: 3:52
Only did four rounds, ran out of time before work and was also pooped. Spent some time before WOD working on Overhead Squat form.
My mom, Puppies: “Barbie”
Five rounds, each for time of: 5 Pull-ups (50# lat pulldowns) 10 Push-ups 15 Sit-ups 20 Squats
Four rounds (2:10, 2:03, 2:05, 2:35)
Just finished todays:
Tuesday's WOD:
Rx'D Three rounds for time of: 135 pound Overhead squat, 10 reps 50 Double-unders
Pack (what I attempted) "Three rounds for time of: 95 pound Overhead squat, 10 reps 50 Double-unders
If you are unable to do double unders try subbing tuck jumps or side to side hops over a small barrier"
Time: 8:57 I did side hops over my squat barbell instead of double unders. I was not getting low enough on my squats with 95# so I switched to 65# on the last set to correct my form. I think 75# is probably about my range. Might get some cardio in later or practice some double unders or pistols while holding on to something.
Thanks for that link to using TRX trainers as a sub for rings. Did some searching around on youtube and bought some stuff from Home Depot to make my own:
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Post by oldskoolboarder on Jul 19, 2011 19:37:36 GMT -5
Straight legged? Hell no, I can't do that. I'm not even close to that flexible. My legs are definitely bent and I don't get a correction from our coach. I've never seen anyone in our gym (even the firebreathers) get corrected for straight legs. I think bent is OK for the WOD.
I kip on these so it makes it easier to roll back and get my feet up.
In our gym, if you can't do double unders, you substitue 3 for 1. So instead of 50 double unders, you do 150 singles. In that case, I use one of the heavier ropes so that I don't do 'em too fast. Too fast is the incorrect scale for double unders, so the heavy slows me down. It's not a weighted rope, just a heavier plastic rope vs the speed cable type.
95# is tough. I hear ya on the squat form. Right now, OH squat is a bit of a kryptonite for me. I can't really get full extension so I'm stuck doing them at 75# max for most WODs. I can do FS and zercher squats for days but those OH kill me.
Nice find on the DIY TRX.
You can also build your own box. We have one at our gym that a bit longer (30") but it allows for 2 people to jump on the same box. It's also built w/ a 20" and 24" side. That box allows you to have 3 different heights on one box. I use the 30" after every WOD. I did my requisite 10 reps after the WOD today.
BTW, you have to let me know what you think of CF vs P90x after a few weeks of it. I've never done P90x myself, but I"m curious what you think.
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Post by fatty on Jul 20, 2011 14:19:26 GMT -5
That's a good substitution for double unders, I might swap those out instead. At my mom's house I think she has this storage crate that is probably a bit over 24 in", I might have to see if I can find it.
After it bit more I'll let you know how I think this compares to P90X, I already have my opinion but should probably wait a bit more to see if it changes.
Last night my wife and I were watching the second half of "The Book of Eli" so I grabbed a chair and tried to practice some pistols. She asked what the heck I was doing. After explaining it she had to try. She did a better job than me of getting low but we both can't get up unless gripping the chair pretty hard for stabilization.
Today's WOD:
TUESDAY 110719
“Manion”
Seven rounds for time of: Run 400 meters 135 pound Back squat, 29 reps
Post time to comments.
Big Dawgs as Rx’d
Women - 95
The Porch Seven rounds for time of: Run 400 meters 115 pound Back squat, 29 reps
Women - 75-80
Pack (I did this one) Five rounds for time of: Run 400 meters 95 pound Back squat, 29 reps
Time: 25:21 (though I didn't remember the WOD correctly and did 27 reps instead of 29)
Women - 65
Puppies (Mi Madre)[/b] Five rounds for time of: Run 200-400 meters 10-25 pound Back squat, 15 reps (15#)
Time: 23:28[/i]
Yeah, I have to agree. Overhead squats are the beast of the squat exercises.
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Post by oldskoolboarder on Jul 20, 2011 16:13:59 GMT -5
7x? That's 2K PLUS almost 203 squats (905#!). Wow, that's a big daddy.
25:21 is a pretty long WOD. Pistols are tough. Even after a year, I can't do 1 unassisted. Course when my coach just squats down and says, 'Just like this', it's a bit humbling. Practicing onto a chair is a good scale as well. Stand and lower on one leg to a sitting position then come back up. Work on that till you don't need assistance. Keep the heel down, don't let it lift. It's all in the heel.
Another good guide our coach gives is that if you have one side weaker than the other, ALWAYS start your reps on the weak side first. That gives you a better chance for a strong rep.
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Post by oldskoolboarder on Jul 20, 2011 17:25:47 GMT -5
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Post by oldskoolboarder on Jul 21, 2011 16:07:15 GMT -5
45 min before leaving for my workout, somehow my back seemed tweaked. Pinched nerve, knot, something that felt locked up and just needed to be snapped out to make it feel better. Stretching didn't help. I'm obsessive and wanted to get my workout in so I popped 600 mg of ibuprofen and crossed fingers. Still hurting by the time I got to the gym. I rolled it out on a foam roller and lacrosse ball and it felt better. I needed some kind of deadlift or squat to stretch my back out. Lo and behold, today was zercher squats, one of my favs.
Zercher Squats (here you can use a rack) 5 - 115# 5 - 135# 3 - 155# 3 - 175# 3 - 195#
My PR is 205# so I'm gunning for that next week.
Today's WOD AMRAP in 12:00 Run 240m Dumbell bear crawl (45#/30#) - You crawl 25' to the pull up bar. 15 pullups (then you DB bear crawl back the same 25' before running again)
I kinda knew 45# dumbells would be a stretch so I went with 35#. I got 4 reps in under the wire. On the last set, it took me 90 seconds to do the 15 pullups. Suffice to say I had to break them into 3's then 2's, then 1's...
Surprise, my back feels like a million bucks. No shit.
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Post by fatty on Jul 21, 2011 21:37:31 GMT -5
Squats, squats and more squats. I never know of so many different types. Today is my rest day so I savoring every moment of it. My legs are still reeling from the first day of P90X plyo and every CF WOD since then that has incorporated squats in some way or another. Tomorrow is weighted push-ups so that should give the legs a little more time to rest.
Fitbomb posts some good pictures, I like the one of Cindy Brady from the 'Cindy' WOD.
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Post by oldskoolboarder on Jul 22, 2011 1:28:32 GMT -5
Just think, you'll have one STRONG ass core.
I think you got inundated cuz you saw our box on top of the crossfit.com programming.
Fitbomb and Nom Nom Paleo are married. They post a lot and take a SHITLOAD of pix.
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Post by fatty on Jul 22, 2011 10:16:49 GMT -5
Those food pictures on Nom Nom Paleo's blog sure do look appetizing.
Today's workout:
P90X plyo warmup:
Strength: Deadlifts (my mom in paratheses)
5x 185 (23) 5x 205 (28) 5x 235 (32) 5x 255 (40) 5x 270 (44)
WOD:
Weighted push-up 1-1-1-1-1-1-1 reps
25, 60, 120, 140, 145, 155, 165 (not the best form with this last one)
Worked out really well since I was able to use the two 60lb bags of water softener salt I just bought.
Afterwards I got the kids involved with some CF action. I never let them work out with me before because of their age and weights but CF is a different animal. I had them do three sets of assisted pulls ups-push ups-squats. Need to work on that push-up form, haha.
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Post by oldskoolboarder on Jul 22, 2011 11:52:39 GMT -5
165!?!? That's beastly.
How did you carry the weight? Were the plates stacked on your back? We've never done those at the box, but I can see why (liability). I'm sure my wife would be the first to smash her fingers.
Kids CF is cool. Our box is going to run classes starting in Sept. You can bet our kids (6 and 8) are going. They do banded pull ups in the garage now and burpees too. On Fathers day, my 6 yr old son wanted to do scaled handstand pushups (on a chair) on his own volition. He got to 100 and said he wanted to do 200. He got to about 117. Yeah, that was a good present.
There's a charity event called Fight Gone Bad 6 (http://sportsgrants.org/fgb6/) going on in Sept. Every box in the world will do the same workout for charity. Our box is participating all day and we'll have kids events. I'm trying to get our coach to do a scaled version for kids so my kids can get sponsored and do it.
I hear ya on kids' push up form. My daughter does 'em for gymnastics warmup and she tells me she knows how to do them. Then she does 'em w/ the 'Man from Atlantis' body wave and I cringe. At least she's trying...
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Post by oldskoolboarder on Jul 23, 2011 12:53:44 GMT -5
My arms are going to fall off today...
Strength 3 sets of strict pull ups. 5 reps min or 15 max. 3 sets of kipping pull ups, 5 min or 15 max.
I managed 3 sets of 5 of strict. 5 is pretty much my max unbroken. For the kips, I gotta work on being more efficient. My kip is pretty violent and I'm trying to move to the smoother 'butterfly' method. According to my coach, I'm kicking too much w/ my feet and using a lot of energy, which is why I can only manage sets of 5 in WODs before my shoulders give out. 3 sets of 5 of kipping pullups, though I did do 6 on the middle one.
WOD 3 rounds
400 m run 15 kettlebell swings (70#/50#) 12 ring dips
The 24Kg (53#) kettlebell has been my go to weight for WODs, and it does give me a good workout. Our coach said this should be one up higher than your usual so that meant going to the 32Kg (70#). Apparently there was a 28Kg but it was taken. 32Kg it is. Holy shite. That was heavy. Normally I keep the swing straight above my head as RX, but this was heavy. Coach suggested I scale to get good form as high as I could. I shot for head high as much as I could. Did ring dips w/ a red band for assistance.
12:04 today
Ended w/ multiple box jumps at 30", 34" and 36". Off to work on my double under practice for the day.
Crossfit games start end of next week. Apparently ESPN360 is carrying it along w/ the crossfit games site. If you have Comcast, you get ESPN360 for free. 3 different feeds for each of the divisions, including the Masters 50+. Someday... More like 6 years.
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Post by fatty on Jul 23, 2011 18:10:02 GMT -5
Yeah, I tried to kip on my pull-ups and I think I probably looked like a donkey having a seizure...need to work on that. Kettlebell swings above your head with that much weight??!? How is that even possible? Today I was kinda procrastinating the workout, weekends it is hard for me to get motivated but I'm glad I did. Warm-up: P90X Plyo Today's WOD: FRIDAY 110722
Three rounds for time of: 30 Wallball shots, 20 pound ball (10.5 foot target) 75 pound Squat snatches, 30 reps (movement initiates with barbell below the knees)
Big Dawgs As rx’d
Women - 14#/45
Pack (the one I did) Three rounds for time of: 30 Wallball shots, 12-15 pound ball (10.5 foot target) (I substituted 30# dumbbell thrusters, 15# each hand) 45 pound Squat snatches, 30 reps (movement initiates with barbell below the knees) Women - 8-10/30
Time: 10:23
Puppies Three rounds for time of: 20 Wallball shots, 4-6 pound ball (10.5 foot target) PVC-15 pound Squat snatches, 30 reps (movement initiates with barbell below the knees) Finished the workout with some double unders, did 10 outside (ceiling is too low inside) but man this heat is killing us here in the Midwest. Double unders weren't too bad to do since I had pretty good wrist movement from my rope jumping before CF. Can't do them in a row but was able to do 3 off-ons in a row where I did a double, single, double, single, double. Love the sound of that rope when you do that double... Oh, for the weighted push-ups, my mom would put one 60# salt bag across my shoulders and the other across my lower back and butt. When adding the 45# weight, it was directly on my mid back with the salts bags holding it in place. I had to look up Man From Atlantis because I wasn't familiar with it, but started cracking up when I saw it. I know what you mean. My kids love to do their push-ups with their butts up in the air and I will try to lower them and then their knees and shoulders both pop up and, well, like you said, they're trying. Looking forward to watching some of the CF games next week. Man, I'm glad I did the WOD today. Feel so much better and not lazy like I was feeling.
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Post by oldskoolboarder on Jul 24, 2011 10:37:09 GMT -5
OK, now you can't complain about doing more squats because frankly, they're self-inflicted now. You're crazy.
Wallballs are beastly as well. I swap between 14# and 20# depending on the RX. Getting that deep squat and pushing it up to the target is a killer.
Regarding kettlebells, it's mostly technique. And w/ all your squat exercises, you should be primed. At my work gym, I use a single 50# dumbbell as a substitute and it works fine. It's all core. When bringing it up, knees are straightened from a bent position while at the same time, pushing your hips forward. I was surprised how much power you can generate from that. I attribute the return of my hops to this core power.
Good on you for getting the workout in. I agree, I feel much less 'lazy' after getting a workout in. And CF can help when you can get in a quick one w/o messing up your whole day.
I DO NOT envy the mid-west for sure. That heatwave is a motivation killer. I start complaining at 80 degrees...
BTW, regarding your DU's. I hate you.
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Post by fatty on Jul 25, 2011 22:46:04 GMT -5
I think with the DU, it was all the Rocky movies I watched. Today, I confessed to only doing today's WOD, tomorrow I plan on adding some additional exercises though.
“Helen”
Three rounds for time: Run 400 meters 1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing) 12 Pull-ups
Time: 19:28
This is the first one I did as RX'd, though I had to use a 50# dumbbell because my next one up is 70#. You were right about the kettlebell technique though, I think this was the easiest exercise for me, probably from all of the squats I've been doing. Pull-ups on the other hand... First it would be 6 in a row, then 4, 3, until the last set where I finished at 2 reps at a time and the final two pull ups were singles. Ouch. So I don't know if that really counts as RX'd because of the breaks in between but at least there were no assisted pull ups.
My legs have actually felt pretty good since yesterday, but now my back is calling my name.
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Post by oldskoolboarder on Jul 26, 2011 1:44:43 GMT -5
Ah, Helen. She's a good one.
You're definitely RX. You can break up the reps in any WOD. The goal is to complete the set and do it w/ good form. There's times when I've done the entire last set as singles. That feels like an eternity, especially in a hero WOD. Gear up, the next one is Labor Day.
Wait till you swap the KB and the run and do the swings first THEN the run. That muscle memory is a bitch and you almost stumble w/ your quads/hams just locked up. I looked at my last Helen time last month and I got to 15:53 RX, which was better than my March time which was probably w/ a red band.
I hear ya on the back. The KB swings will definitely get ya. I'm stuck w/ the 70# now though. In our gym, once you man up, you never back down.
Mix in some box jumps w/ your swings and squats and you'll be dunking in no time.
Nom Nom practiced her DUs for the month of July per our women's CF coach. Every day for a few minutes. Last week she went from a couple at a time to 16 in a row overnight. She (and you) have motivated me. My July goal is still 5 DUs in a row but I'm far from there...
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