|
Post by oldskoolboarder on Jul 26, 2011 16:14:32 GMT -5
www.fitbomb.com/2011/07/mondays-workout.htmlAs Ice Cube would say, "Today was a good day." Strength Clean 3-3-3-1-1 3 @ 95 3 @ 105 3 @ 115 1 @ 125 1 @ 145 PR I took a flyer and upped my last rep by 20# which is a bit much. But since I'm gone next week in Grand Tetons/Yellowstone, I won't be able to progress this skill. So I figured I'd try. It was a bit ugly but I did it. Our coach is obsessed w/ the CF games and is going down on Thu. He bought some of the new board shorts and they didn't fit so asked if I'd buy 'em. They fit and I'm officially a Reebok Cultfit member. WOD 21 kettlebell swings 32K/24K 100 double unders 21 burpees Row 1K 21 KB swings My July goal has been the damn 5 DUs. My coach said here's your chance for the 5. I knew I couldn't string 'em together but I said I'll do up to 10 DUs (alternating w/ singles which are more doable for me) and then switch the remaining 90 DUs as 3x singles. I even brought out the heavy rope so I could switch. I asked him if I should go full RX w/ the 70# KB and he suggested to drop it to the 28Kg so I could get better form. 28 Kg it is. After the 21 swings I went over to my speed rope. I started w/ the goal of alternating single/double and achieving my 10 and switching rope. I figured I'd stumble a lot so coach would see it'd be easier for me to single it... For some reason, I did a few and then after about the 5 DUs (alternating), it clicked. I kept stumbling but was able to string about 24 before I got frustrated and started to move to the heavy rope. My coach said, 'What the hell are you doing? Finish it up!' It took a while but I struggled and w/ my alternating method, reached the full 100. Tired. By the time I was done, most of the folks were on the rower. Ended up w/ 16:xx. I say 'xx' because I was so exhausted, I couldn't remember the time. My goal is still up though, I have to string at least 5 together and I can move to August's goal, which I have to figure out.
|
|
vado
Gamer
360 > Wii > 360 > Wii > 36...
Posts: 1,564
|
Post by vado on Jul 26, 2011 18:46:09 GMT -5
So this is what it's like when non-gamers hear us talking. ok.
|
|
|
Post by oldskoolboarder on Jul 26, 2011 19:35:44 GMT -5
HA! Or me when you guys talk about FPS/RPG titles.
|
|
|
Post by fatty on Jul 27, 2011 21:21:32 GMT -5
Ha ha, how bad is it that I can relate to both.
100 double unders. 100 double unders. 100...
Congrats man, that is hard core. And I know how hard those DUs are and you went on knowing you still had 21 burpees and still 1K rows and KB swings afterwards.
And you didn't even have to use your A-K...
Tuesday's Workout:
CF WOD:
Weighted dip 3-2-2-2-1-1-1-1-1 reps
15, 25, 25, 25, 20, 25, 30, 30, 35 fail
Man that is hard. Afterwards I finished off the day with P90X plyometrics. So much easier than when I did it a couple of weeks ago.
Today's Workout:
“Jackie”
1000 meter row 45 pound Thruster, 50 reps 30 pull-ups
These women are tough. Substituted 100 Sumo Deadlift High Pulls with a 45# bar for the 1K meter row and had to do jump pull-ups instead. And it was still so tough.
Time: 15:54
Did that in the morning and a 1 1/2 mile run tonight.
CF games are just around the corner.
|
|
|
Post by oldskoolboarder on Jul 27, 2011 23:29:55 GMT -5
NICE! I have yet to try weighted dips. I still do ring dips w/ a red band. I can manage 1 or 2 unassisted ring dips but man, my arms shake like a mother. Yeah, one thing about working in the gym is that you have the coach to egg you on when you feel like cheating. BTW, our coach put the gauntlet for someone to complete yesterday's WOD under 10 min. The woman who qualified for our regionals blew it away going out at 8:46 RX! Good to hear that the plyos are getting easier. AND you did them after your WOD, impressive. Nice Jackie mod. Thrusters, ugh, those get to you fast. Our gym is closed tomorrow w/ staff driving down to the CF Games. I may have to include those tomorrow for my DIY WOD, thanks for the reminder. When I started CF I used to think, "Jumping pullups, really? That's kind of a pussy thing." Yeah, that gets hard after about 8 of 'em... I did Jackie RX last month after doing assisted some time in March. Not only improved my time by a few seconds but it was my first RX as well at 13:28. That was a good day last month. Granted, I didn't follow up the evening w/ a run like you did. Two a days, me like. gowalla.com/users/87958/photos/2775652Did you check out the first CF Games WOD? It has an ocean swim... games.crossfit.com/features/event-1-announcedOur gym WOD was pretty good today too. www.fitbomb.com/2011/07/wednesdays-workout.html
|
|
|
Post by oldskoolboarder on Jul 28, 2011 15:58:45 GMT -5
The games are shaping up to look REALLY cool. I like how the organizers are really going out of the box. If Crossfit really is cross functional and the winners are the best overall in fitness, these are great tests of general fitness. But man, there's a lot of curve balls for the average CF'er. games.crossfit.com/features/individual-events-2-and-5-announcedDIY WOD today. Strength - Zercher squats. Unfortunately, I had to mod my weights because we don't have a real squat rack. The one we do have was being used so I had to improvise w/ a curl rack and it just wasn't the right height. 3 @ 135# 3 @ 155# 3 @ 165# 1 @ 175# 1 @ 185# WOD - modified Fran. We have a crappy Cybex rig in our Club One-sponsored work gym. The pullup bars have a TINY diameter that it's hard to get a solid grip, plus it's made of some kind of polished/brushed steel so it's SO slippery. Even w/ gloves it's bad. I normally don't wear gloves (and have the callous to prove it), our coach really frowns on it, saying it affects your feel. He told my wife TTFU when she asked... (Toughen the fuck up.) We like him. 21-15-9 225# deadlifts knees to elbows Time: 9:25 When I was searching for WODs this AM, I found a Youtube like for Jason Khalipa from Crossfit Santa Clara (nearby). His Fran time is something like 1:38... Found out later that our gym posted an Outdoor WOD (good for travel) AMRAP in 15:00 Run 200m 10 burpees Run 200m 20 jumping lunges
|
|
vado
Gamer
360 > Wii > 360 > Wii > 36...
Posts: 1,564
|
Post by vado on Jul 28, 2011 16:52:38 GMT -5
well! i actually did try to read through most of the thread, because:
1. i am a lard ass 2. at work, from the beginning of the week (through to end of Sept), we've started a fitness competition. so far i've had my diet pretty much in check, and have been doing that "Insanity" workout.
its been fun...not even a week and im already starting to feel quite a bit better overall (soreness aside). so im gonna be revisiting this thread in a bit after i've dropped the initial blubb.
|
|
|
Post by oldskoolboarder on Jul 28, 2011 16:55:53 GMT -5
Nice job Vado. We have to start somewhere.
I got motivated last year after looking at some pix from my Peru trip where I wore a backpack w/ a waist strap. Somehow that damn strap framed my gut into a giant party ball. The vanity got the better of me and helped motivate me for Crossfit.
From a diet standpoint, you might start looking at paleo diets. Crossfitters are obsessed w/ it (not me) but they swear by it and it's quite healthy. The main gist is that it's all natural food, no processed food at all, including sugars.
|
|
|
Post by oldskoolboarder on Jul 29, 2011 23:06:02 GMT -5
fatty, did you catch any of the games? INSANE.
Oddly, I was most impressed by the Masters Women's 60+. My MIL is doing an intro at our gym and she's 65. She could TOTALLY beat the current women blindfolded.
|
|
|
Post by fatty on Jul 30, 2011 8:04:18 GMT -5
I've watched a bit of the individual competition (plan to watch more later today) but I'm still figuring out the categories. So the 'Masters' I'm seeing are just for the age groups over 45, but where is the WOD from Friday, I found details but no video. I guess I just need to go through the site and read a bit more.
Finally constructed my diy trx trainer yesterday, even just holding your body weight up is tough, ring dips right now seem like a dream.
Thursday was my rest day and Friday's WOD was:
Three rounds for time of: Run 800 meters Rest 2 minutes
My time with rest was 16.53. For each of my 800m runs I was able to run 7mph the whole time, which I haven't been able to do for a while. My August goal will be to run a full mile at 7mph (which I think is about a 8:34 mile) and do 5 Double Unders in a row. Better start practicing.
Good job Minister Vado. So how are you liking the Insanity workouts?
|
|
|
Post by fatty on Jul 30, 2011 8:09:42 GMT -5
So I just saw that today's WOD includes the Muscle Up. Oh my goodness. I think CrossFit planned this WOD just to spite me.
|
|
|
Post by oldskoolboarder on Jul 30, 2011 9:22:47 GMT -5
Go here under Archive and you'll see each of the sessions broken out by division. Look under Men's and Women's to see the individual comp. games.crossfit.com/finals/liveThe Jumbotron tab has the live individual streams. The ESPN3 feed is nice because they have commentary which makes it more interesting. If you go on the Crossfit Games FB page, they give updates and you can more understanding of the competitors. 1 guy DNF'ed right off the bat in the water (I think he panicked) and Mikko, one of the favorites broke an eardrum. Funny to watch some of the men throw a softball. They threw like fucking girls, but mostly the Europeans...
|
|
|
Post by fatty on Jul 30, 2011 11:18:26 GMT -5
Oh yeah, I forgot about the ESPN3 feed, that is the one I'll check out. That and the FB page as well.
I can't say anything about the softball throwing, football and basketball I'm OK but man I'm terrible at baseball.
|
|
|
Post by oldskoolboarder on Jul 30, 2011 11:57:19 GMT -5
I'm not great at softball either. I'll probably cringe on line drives and drop a fly ball. BUT, at least I know the mechanics of throwing (and know how to crow drop even if I didn't know what that was until yesterday). FMU, some of the elites (like Khalipa) chose not to throw it too far but just enough to qualify. No reason to throw your arm out for one small part of qualifying rounds.
I do give props to the organizers for trying to incorporate the spirit of Crossfit. If it is really cross functional, non-specific and prepares for all the general skills (like accuracy) these WODs are great. I like how everything is a surprise for the spectators and athletes.
Loving those new yellow Reeboks too. I think my coach picked up a pair for me yesterday, if I understood his Tweetpic correctly.
|
|
|
Post by fatty on Jul 30, 2011 12:34:25 GMT -5
I'm catching up on yesterday's replay off of ESPN3 and watching the women right now. The 40 year old women are awesome! First the clean and rope and then the ocean swim. Didn't realize that Miranda Oldsgrove was actually a competitor and then we see her demoing the exercises for us. Edit: The handstand walks
|
|
vado
Gamer
360 > Wii > 360 > Wii > 36...
Posts: 1,564
|
Post by vado on Jul 30, 2011 12:54:03 GMT -5
its pretty cool, definitely. we're also hitting the gym at work for small sessions daily. at least; we're trying, business tends to get in the way more often than not (at least, for me it does). but, i ordered some resistance bands to let me squeeze some stuffs in while im on a call or waiting for some other BSes. so that should be fun.
|
|
vado
Gamer
360 > Wii > 360 > Wii > 36...
Posts: 1,564
|
Post by vado on Jul 30, 2011 13:05:18 GMT -5
oh and re: diet, my biggest crutch right now is cereal, i still have cereal most mornings (especially at work). but i've never been big on pop/soda or juices, unless im drinking, which we've also cut out almost entirely. that's actually pretty impressive for me/my group since we tend to drink fairly often at work.
|
|
|
Post by oldskoolboarder on Jul 30, 2011 13:53:55 GMT -5
oh and re: diet, my biggest crutch right now is cereal, i still have cereal most mornings (especially at work). but i've never been big on pop/soda or juices, unless im drinking, which we've also cut out almost entirely. that's actually pretty impressive for me/my group since we tend to drink fairly often at work. Something to try that I've found I REALLY like is coconut water. I drink some soda, mostly beer but I used to be a BIG juice fan. Coconut water is quite healthy, natural electrolytes too. I've found ones w/ mango juice are quite good and low cal/sugar. It's bit expensive but sometimes you can get cases online, like Amazon. Another suggestion, which works when I'm trying to cut down on beer, is making your own carbonated water. www.sodastreamusa.com/You can add flavors that taste pretty good, even for me who HATES diet soda. You can even add your own flavors. I like it because I like carbonation and I can adjust the carbonation for a lot of bubbles. My local grocery carries the CO2 so I don't have to mail them back either. Great way to cut that craving, at least for me.
|
|
|
Post by oldskoolboarder on Jul 30, 2011 13:55:19 GMT -5
Sat DIY WOD 3x 75M Farmer walk w/ snow chains 25 double unders 25 air squats 20 abmats 15 ring rows
17:55
fatty, I hear ya. My wife is 40 and we're in awe of the older women. Age ain't nuthin but a number. And the handstand walks...yes, it's on my goal list. I will have handstand on my monthly goal soon.
|
|
|
Post by fatty on Aug 2, 2011 6:49:57 GMT -5
About 5 years ago I pretty much cut soda out of my diet except for rare occasions, now juice on the other hand, that is my weakness. Juice and Kool-aid.
For this weight loss challenge I've cut down on them and it's pretty much water and skim milk. But sometimes when I need some flavor, I will have a small glass of OJ every once in a while. I'll also try those crystal light lemonades that are 20 calories per quart. That or I'll give in and have a glass of Kool-aid made with half of the sugar.
Stopping the eating at fast food places, that has been the really hard part.
For Saturday I did a 10 mile bike ride in the morning and planned on doing my WOD later in the day but had friends and family over so I ended up doing it on Sunday my rest day:
THURSDAY 110728
Three rounds, 12-9- and 6 reps, for time of: 135 pound Squat clean and jerk Muscle-up
The Porch Three rounds, 12-9- and 6 reps, for time of: 115 pound Squat clean and jerk Muscle-up
Women - 75-80
Pack Three rounds, 12-9- and 6 reps, for time of: 95 pound Squat clean and jerk Muscle-up
I ended up doing the Pack, I maybe should of pushed myself more because 95# for squat clean and jerk wasn't too bad but it was hard toward the end. Don't know if I could have done the 115# though. Muscle-ups are insane, I had to do squat muscle-ups since I couldn't even do the seated ones.
Time was 8:05
Monday's WOD:
For time: 15 foot Rope climb, 5 ascents 145 pound Clean and jerk, 5 reps 15 foot Rope climb, 4 ascents 165 pound Clean and jerk, 4 reps 15 foot Rope climb, 3 ascents 185 pound Clean and jerk, 3 reps 15 foot Rope climb, 2 ascents 205 pound Clean and jerk, 2 reps 15 foot Rope climb, 1 ascent 225 pound Clean and jerk, 1 rep
Pack 15 foot Rope climb, 5 ascents 95 pound Clean and jerk, 5 reps 15 foot Rope climb, 4 ascents 105 pound Clean and jerk, 4 reps 15 foot Rope climb, 3 ascents 115 pound Clean and jerk, 3 reps 15 foot Rope climb, 2 ascents 125 pound Clean and jerk, 2 reps 15 foot Rope climb, 1 ascent 135 pound Clean and jerk, 1 rep
The site said to sub 25 towel pull-ups for each rope climb ascent, which I thought was impossible so I subbed 5 assisted one for each which were still tough.
Time: 15:38
Did that in the morning and a 5K on the treadmill when I got home and my time was a little under 36 minutes. I just can't for the life of me do a steady consistent pace, I have to run, then walk, switching back and forth.
|
|