Crossfit Workout Thread

[Rontele]

No...I went home, drank 3 ipas, iced, and was back at work the next day.

pulling shots and foaming milk with a jammed wrist? you're tougher than I thought.

[Dantheman]

Werd.

Bang out 50 deadlifts @ 135 and then 50 pullups and your back will be properly blasted.

Did you see the mainsite WOD sunday? My scaled version was:

205 pound Deadlift, 15 reps
50 Pull-ups
205 pound Deadift, 12 reps
40 Pull-ups
205 pound Deadlift, 9 reps
30 Pull-ups
205 pound Deadlift, 6 reps
20 Pull-ups
205 pound Deadlift, 3 reps
10 Pull-ups

17:30, pretty happy with that, thought it was going to be over 20 minutes for sure. Forearms/grip was SMOKED by the end.


Root - That looked quite hurty.

[DeeAre]

Did you see the mainsite WOD sunday? My scaled version was:

205 pound Deadlift, 15 reps
50 Pull-ups
205 pound Deadift, 12 reps
40 Pull-ups
205 pound Deadlift, 9 reps
30 Pull-ups
205 pound Deadlift, 6 reps
20 Pull-ups
205 pound Deadlift, 3 reps
10 Pull-ups

17:30, pretty happy with that, thought it was going to be over 20 minutes for sure. Forearms/grip was SMOKED by the end.

Wow, I have my doubts as to how many pullups I'd be able to muster. Wide grip... forgetaboutit. What grip did you use?

Grips/deadlifts... thoughts on wraps? I don't use em and don't really want to, but I'm about to start because the bars get slick and there's no chalk at 24Hr... big surprise, I know. I should probably just bring chalk instead.

[Dantheman]

Standard grip, kips, one set of 20 to start it off and then sets of 10 for then rest.

Never looked into grips, just bring some chalk. Though you may want to look into whether 24hr has some kind of no-chalk policy. If they do, I have heard there are "liquid chalk" products out there that work pretty well and are generally allowed by places that don't allow regular chalk.

[Liveezy]

Missing cleans is bad....mmmkay? Especially when they are 232 pounds....

[/youtube]

I feel lucky to have escaped with some jammed up wrists and a huge contusion on my thigh.

Ouch!!!!

[Mazderati]

Grips/deadlifts... thoughts on wraps? I don't use em and don't really want to, but I'm about to start because the bars get slick and there's no chalk at 24Hr... big surprise, I know. I should probably just bring chalk instead.

I'm not a big fan of straps and no gym I've been to has allowed chalk for recreational work (as opposed to competitions). One of the gyms I frequented passed out smallish cotton towels, probably 16"x16", for use in wiping off equipment. If I was pulling heavy, I would drape two towels over the bar (one for each hand) which provided for increased grip power. As long as the knurling on the bar hasn't worn flat, this should work out and still help with building grip power. However, if you're dealing with greasy, oil-soaked grips like what are frequently found on pull-up bars, things get more difficult.

Grip power can be increased in a surprisingly reasonable amount of time. Plate pinches and heavy dumbbell/barbell holds are excellent grip builders. I also like placing a barbell on top of a rack or pull-up bar (where the barbell is free to roll back-and-forth), grabbing the barbell, and holding for time. With the barbell free to roll, the exercise is a serious grip builder.

[Rubicon]

Missing cleans is bad....mmmkay? Especially when they are 232 pounds....

Ouch! That looked like it hurt.

Heal up.

[Spyplane]

Missing cleans is bad....mmmkay? Especially when they are 232 pounds....



I feel lucky to have escaped with some jammed up wrists and a huge contusion on my thigh.

Wow, that did not look very fun. You did a good job twisting out of that at the end, if it landed dead on your knees while planted, you would have certainly been more than just sore.

When I landed one on my neck, after falling it landed dead on my knee. I still have a large patch of skin/flesh missing.

[DeeAre]

I'm not a big fan of straps and no gym I've been to has allowed chalk for recreational work (as opposed to competitions). As long as the knurling on the bar hasn't worn flat, this should work out and still help with building grip power. However, if you're dealing with greasy, oil-soaked grips like what are frequently found on pull-up bars, things get more difficult.

Grip strength is solid, calluses are thick... just schweaty greasy bars... and only 4 of them.
Smart money says 24hr is a no-chalk kinda gym. But fuck them, I'll probably just grab little chunk and throw it in a pocket.
I hate to use wraps, since the forearm blast is a great benefit of the DL. But they may come into play.

WTF is up with gyms outlawing chalk anyways? Lame

[Mani_UT]

Grip strength is solid, calluses are thick... just schweaty greasy bars... and only 4 of them.:

With a mixed grip to prevent rotation of the bar you should easily be able to lift anything. It really is key.

[DeeAre]

With a mixed grip to prevent rotation of the bar you should easily be able to lift anything. It really is key.

Baseball grip = mixed grip
?



I def use this grip, I just loose reps because I have to rack it and regrip.
The grip will only take you so far on a slick bar.

[Mazderati]

That's a mixed grip. Mixed grip definitely allows you to lift more, but when you're cranking out reps, your grip still slides. At least mine does. A con associated with mixed grip is that it doesn't allow for pulling anything past your waist. If you want to pull the bar to chest or overhead, you have to use a traditional grip or dreaded hook grip.

[Liveezy]

I'm not sure about mixed grip. Is it not better to used trad and build your grip strength..? Rootskier, what do you think?

[RootSkier]

For deadlifts, I try and use a hook grip as heavy as I can but at a certain point the mixed grip is really the only option.

And I am definitely on the chalk bandwagon, there is a reason every serious powerlifting and weightlifting gym in the world has chalk.

Also bars vary in thickness. A high quality weightlifting bar is thinnest, a legit powerlifting bar is sort of the standard, and your average generic piece of shit globo bar is way too thick. A thinner bar can make a huge difference in grip.

[Mani_UT]

A con associated with mixed grip is that it doesn't allow for pulling anything past your waist. If you want to pull the bar to chest or overhead, you have to use a traditional grip or dreaded hook grip.

That's a good point. Never thought of that but I only use mixed for really heavy stuff that I could not lift it overhead regardless

I guess we are back to chalk then!

[Mani_UT]

I'm not sure about mixed grip. Is it not better to used trad and build your grip strength..? Rootskier, what do you think?

I use trad as much as possible but when pushing it (say anything above 350 for me) it allows me to focus more or everything else and ignore the grip issues.

3x3 at 365 today on the DL. Felt easy which is exciting. I think next DL WOD I will crush my old 415 lbs PR for sure! 3x BW by spring time?

[wicked_sick]

Speaking of grip strength check this out

watch some of his other videos the guy is a beast. 187 lb one arm power snatch. that's like throwing me over his head with 1 arm

[skinny_kid]

I don't do Crossfit but have been reading a good bit of stuff in this thread and started doing some different stuff during my workouts.

Started going to a gym around September and have been pretty consistent about going 3-4 times a week. Dropped my Body Fat down to around %15 from %19 pretty easily and have become pretty bored with my routines. I could pretty easily drop to around %10 if I wanted to. I need to do more cardio.

Anyway, I started squating, deadlifting, and doing clean and jerks and have been enjoying them alot.

I haven't tried to max out or anything with squats but i'm doing good reps around 300lbs.

I have been deadlifting 350 at the heaviest partly because I'm scared of hurting my back. I have a pretty long torso and feel like I'm not able to get great form. I feel like I'm pulling with my back too much.

Clean and jerks have had vast improvement. I can clean my own weight at 215 which made me happy the other day. Pretty sure I can keep that up and then some with more work.

My lower back is properly sore today.

[Dantheman]

Damn skinny kid, those are seriously impressive numbers for someone just getting into those lifts. Do you have any kind of previous strength background?


It's been a fun week on the mainsite:

Tues: 5 rounds of 5 135lb thrusters (rx'ed was 155), 5 MUs and 400m run. 32:27, those are heavy thrusters for me and no sets were unbroken so I was happy just to finish this one.

Wed: "Griff", 12:47. Running backwards uphill sucks balls. Also did some deadlift singles before, 275-285-295-300-300-300-300. Definitely could have pulled more than 300 but I need more plates!

Thurs: "Kelly", 28:23. Box jumps and 400m runs I am well familiar with, but I had never done wallballs and they totally wrecked me. I definitely didn't appreciate how taxing they are before.


edit: Also, 187lb one-arm power snatch, holy fuck!

[Tuckerman]

Would it be ok to do crossfit only once a week? I work out at a power lifting gym and have jumped right in the trainer gives me my workout everyday I show up. Here is the problem the power lifters appear to only lift 3 times a week back (dead lifts), shoulders (bench), and legs (squats). So the trainer has just been throwing me an extra workout not something he is use to.
So last night as I was finishing up he says
"you coming in tomorrow?"
I say
"yes"
He says "I'll find something fun for you to do."

I'm thinking maybe I'll just do a CF workout but it would be only be once a week.

[Dantheman]

I don't see anything wrong with adding a metcon or two a week, but what are your goals here? Is your primary focus still ultrarunning? If so, have you fully articulated this to the trainer? Is he just having you do powerlifting workouts or is he making up something designed for your goals? Powerlifters really only care about upping their DL, squat and bench numbers.

[Tuckerman]

Yeah he knows he thinks its crazy. Before every workout I hop on a treadmill and run 3 miles at 10% grade sometimes I put some 45# plates under the treadmill to up the grade as a warm up. And yes ultra running is my main focus. I see DLs, and Squats as what appear to be really good all around movements, no? I have some hamstring cramping issues and from what I have been told and have read my cramping issues are due to some under developed muscles that I really don't use unless my big main muscles are tired. As long as I keep my miles up I don't see any issues with power lifting as cross training. Or maybe I wrong, but my best race season was when I was using MMA as cross training and last year I did no cross training (just more running) and my season sucked ass.

[Dantheman]

Oh no doubt deadlifts and squats are good movements, but is that all he has you doing? There are a lot of other good posterior chain developers out there (frontsquats, cleans, overhead squats, push press/push jerk, KB swings, etc). I definitely don't have any issues with powerlifting as cross training or cross training in general (just look how much I post in here). I am just wondering if a standard powerlifting routine is the best use of weight room time for an ultrarunner, thus my curiosity about the workouts he has you doing.


Now, check out this guy's nutty box jumps

[Mazderati]

Regardless of what type of exercise program you're doing, squats and dead lifts are two of best exercises you can do for building posterior strength. I'd go so far as to say the squat is the best exercise but that is, obviously, opinion.

Some posterior exercises you can check into:
Squats
Box Squats
Front Squats
Overhead Squats
Dead Lifts
Stiff Leg Dead Lifts
Romanian Dead Lifts
Good Mornings
Glute Ham Raises
Hyperextensions
Swiss Ball Ham/Back Bridges

If your gym has strongman equipment, tire flipping, sled dragging (both forward and backward), and atlas stones are also excellent builders of strength. Kettle bells are also supposed to be very good but I haven't much experience with them.

Those box jumps are sick.

[Dantheman]

I guess my larger point was that there is a reason the CFE guys do more than squats and deads. But whatever is working for you Tuckerman.


The real reason for this bump though is that I have some bragging to do, and not about me. Altachic is now 26 days out from giving birth to our son. She has been feeling pretty good and has been doing sprints on the spin bike and crossfitmom WODs for about a week and a half. Tonight we ended up working out and finishing at about at the same time. I had a 95lb bar loaded up from my workout and I decided to have her come take a whack at deadlifting it.

Gave her a quick deadlift tutorial and she stepped up and pulled it easy. Okaaay, that was easy, let's try 135. She was repping it no problem. Slid the 25s on and she pulled 185 with more in the tank. Put 15 more on and she pulled it again. She had never deadlifted before tonight, is less than a month out from having a baby and pulled 200lbs! She probably could have pulled 10+ more, but no reason to push it too hard the first time. So proud of her right now