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Thread: Crossfit Workout Thread

  1. #376
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    Quote Originally Posted by gramboh View Post
    What type of body do you have (short legs/long torso/short arms or long legs/arms/short torso etc)? I'm similar in that squat gives me no probs but DL is hard on my back (probably poor form). I have shorter legs/arms compared to my torso (5'10 wear 30 inseam jeans/slacks).
    Quote Originally Posted by Orenthal J. View Post
    Yeah, either way your deadlift should be higher than your squat. How far down do you squat? How poor is your form that you are hurting your back on deadlifts? I am also curious as to your build. I am lanky and have the opposite issue from you, I go up fast on deadlifts but keeping correct form on back squats on higher weight is an issue for me. I find myself doing front squats a lot more often.
    I'm 5'11", with shorter legs and a long torso. I've always had bulldozers for legs, whereas my back is just now getting strong. I would like to put the DL off as bad form, but I've been doing them for years and a ton of people have looked at my deadlift with no suggestions. I think now it is more mental, I worry about my back in DL, so I don't probably go as hard as I could. Whereas in squatting, I've never been injured, so I just go to town. Also, I didn't actually hurt my back doing deadlifts, I did it a completely different way, the injury just seemed to affect my DL more than squat.

    Maybe I'll try to stack 515 on DL this week to see if I can get it up and see if I've just been pussing out this whole time.
    "No avy training but I've watched K2 so many times I think I know what to look for." -JoeStrummer

  2. #377
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    Quote Originally Posted by Mani_UT View Post
    Worked for me
    And Dan , dude, you're turning into some kind of monster... talk about building skiing invulnerability! Impressive!.
    Hardly at monster status yet. I'm getting pretty solid at metcon but heavy lifts are a major weak point. Back squats and burpees were brutal last night. I had to scale the weight down to 115lbs (BW is 150) because that was as much as I could safely clean and press (badly I'm sure, and 36 HSPUs the day before didn't help), but even if I had a squat rack I think I would have DNF'ed at full BW.
    Last edited by Dantheman; 11-24-2009 at 11:05 AM.

  3. #378
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    Quote Originally Posted by Dantheman View Post
    Back squats and burpees were brutal last night.
    2nd that. Burpees still suck the life right out of me. Not the greatest to be borderline light headed heading back under the rack again.

    Dan, have you thought about individual squat stands? You could put them out of the way after workouts.

    i.e. Overstock:
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    “Let us rather run the risk of wearing out than rusting out”

  4. #379
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    Interesting, I hadn't seen those before and will definitely have to look into them.

    How many rounds did you get? With the scaled weight I managed 4 rounds plus 10 burpees. I wanted the timer to go off so bad towards the end. It's crazy, not long ago 110 burpees could have been a solid standalone workout.

  5. #380
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    I'm ready to re start CF. Yesterday I did the 15 mins 25 burpees (I did 3 sets) and 15 body weight back squats (I did 90# + the bar for 2.5 sets). ouch.

    Oh and the CF endurance wod 9 mins all out.
    People should learn endurance; they should learn to endure the discomforts of heat and cold, hunger and thirst; they should learn to be patient when receiving abuse and scorn; for it is the practice of endurance that quenches the fire of worldly passions which is burning up their bodies.
    --Buddha

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  6. #381
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    I got 4 rounds even at 175 lbs. Will be a good one to check back as a test in a few months.
    “Let us rather run the risk of wearing out than rusting out”

  7. #382
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    Quote Originally Posted by Spyplane View Post
    I'm 5'11", with shorter legs and a long torso. I've always had bulldozers for legs, whereas my back is just now getting strong. I would like to put the DL off as bad form, but I've been doing them for years and a ton of people have looked at my deadlift with no suggestions. I think now it is more mental, I worry about my back in DL, so I don't probably go as hard as I could. Whereas in squatting, I've never been injured, so I just go to town. Also, I didn't actually hurt my back doing deadlifts, I did it a completely different way, the injury just seemed to affect my DL more than squat.

    Maybe I'll try to stack 515 on DL this week to see if I can get it up and see if I've just been pussing out this whole time.
    So today I tried to figure out WTF is up with my squat heavier than deadlift. I didn't have a spotter, so I didn't go apeshit on squat, but still put up 485. I then try out deadlift, can't get 405 off the ground to save my life. I try a few times, even try moving from Romanian deadlift to sumo deadlift with no avail. So then as an experiment I put the bar on a 2" riser and I lift it with no problems. So whatever it takes to get it started off the ground, I guess I just don't have it.

    I'm no CF / Oly lifting pro, so if anyone has any suggestions, I'd love to have them.
    "No avy training but I've watched K2 so many times I think I know what to look for." -JoeStrummer

  8. #383
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    Quote Originally Posted by Spyplane View Post
    So today I tried to figure out WTF is up with my squat heavier than deadlift. I didn't have a spotter, so I didn't go apeshit on squat, but still put up 485. I then try out deadlift, can't get 405 off the ground to save my life. I try a few times, even try moving from Romanian deadlift to sumo deadlift with no avail. So then as an experiment I put the bar on a 2" riser and I lift it with no problems. So whatever it takes to get it started off the ground, I guess I just don't have it.

    I'm no CF / Oly lifting pro, so if anyone has any suggestions, I'd love to have them.
    I can't give you any suggestions on form until I see it on a video or live but, one thing that power lifters do is decrease their range of motion in order to lift more weight. This accomplishes two things: 1) you train your golgi tendon organs and muscle spindles to accept a higher weight and 2) it will allow your muscles to still gain strength when you have plateaued. So, you may want to start maxing out on DL with those 2" risers. You may find as your muscles get used to handling that much weight that when you drop down to the ground you'll be able to get 405+ when before you couldn't. Just a suggestion if you want to try something different.
    Just ski down there and jump of a somethin' fer cryin' out loud!

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  9. #384
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    Go to youtube and watch the Mark Rippetoe deadlift videos.

  10. #385
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    Quote Originally Posted by BigJay View Post
    I can't give you any suggestions on form until I see it on a video or live but, one thing that power lifters do is decrease their range of motion in order to lift more weight. This accomplishes two things: 1) you train your golgi tendon organs and muscle spindles to accept a higher weight and 2) it will allow your muscles to still gain strength when you have plateaued. So, you may want to start maxing out on DL with those 2" risers. You may find as your muscles get used to handling that much weight that when you drop down to the ground you'll be able to get 405+ when before you couldn't. Just a suggestion if you want to try something different.
    Quote Originally Posted by RootSkier View Post
    Go to youtube and watch the Mark Rippetoe deadlift videos.
    Thanks for the two suggestions. I'm for sure going to start doing some DL's with a little riser and do a slow negative to the ground to try to build up whatever is lacking.
    "No avy training but I've watched K2 so many times I think I know what to look for." -JoeStrummer

  11. #386
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    1/4 of a mile of walking lunges about 30mins that was 11/26 it's now 11/30 and I'm still having a hard time waking down anything. Today was Complete as many rounds as possible 20 minutes of:
    15 Double-unders
    15 GHD Sit-ups
    15 Back extensions

    The gym I was at does not have a GHD so I just did sit ups. 9 rounds.
    People should learn endurance; they should learn to endure the discomforts of heat and cold, hunger and thirst; they should learn to be patient when receiving abuse and scorn; for it is the practice of endurance that quenches the fire of worldly passions which is burning up their bodies.
    --Buddha

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  12. #387
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    It was weird, my glutes were super sore the day after the 400m lunges but nothing else in my legs. I managed to finish in 15:35 which seems to be a pretty good time. I think the fact that I have been doing jumping lunges in workouts long before getting into CF helped a lot.

    That was turkey day and I was playing some catchup and looking to work up an appetite so I also did the previous day's SP/PP/PJ WOD and the CFE WOD. The bulk of the CFE WOD was a 1-mile time trial. When I finished I was certain that I had screwed up when I google earth'ed a 0.5 mile turnaround point or that I had turned around at the wrong spot...because my time was 5:29. I finished the workout and checked my google earthing, it all checked out. Five twenty fucking nine, WOOOOHOOOOOOO!!!!!

    The DU/Back Extensions/GHD situps WOD really put the hurt on me (I had to sub tuck jumps for DUs since I am completely incompetent at DUs, and 55lb Good Mornings for back extensions. Managed to do pretty decent GHD situps with a swiss ball and a heavy couch though). I got 8 rounds and change and felt pretty good during the workout, but the next day my abs below my belly button, lower back and hamstrings were all super sore. Hamstrings in particular had never been nearly this sore. I was still too sore sunday to face Linda so I took another day off, but that just means I have to do it tonight
    Last edited by Dantheman; 11-30-2009 at 08:38 PM.

  13. #388
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    I am worthless and weak.

    First time with Linda. I'm weak at every movement and don't have 3 bars so I scaled to 205 DL, 45lb weighted pushups and 25lb DB cleans. Before the first round of DLs was finished I was pouring sweat, light-headed and vurping and felt like ass until the end. CFE intervals felt almost easy afterwords.

  14. #389
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    Are people still Crossfitting during ski season?

    I did last year but I'm not this year. I'm spending 2-3 days a week doing mainly strength work..on Friday I hit a snatch PR at 77kg (bodyweight snatch is so damn close...) and then proceeded to pull a 458.5 pound deadlift...at around 175 bodyweight. I was pretty stoked.

    What have you all been up to?

  15. #390
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    Quote Originally Posted by RootSkier View Post
    Are people still Crossfitting during ski season?

    I did last year but I'm not this year. I'm spending 2-3 days a week doing mainly strength work..on Friday I hit a snatch PR at 77kg (bodyweight snatch is so damn close...) and then proceeded to pull a 458.5 pound deadlift...at around 175 bodyweight. I was pretty stoked.

    What have you all been up to?
    Still lifting/crossfitting two-to-three times per week.
    Quote Originally Posted by Roo View Post
    I don't think I've ever seen mental illness so faithfully rendered in html.

  16. #391
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    Quote Originally Posted by RootSkier View Post
    Are people still Crossfitting during ski season?

    I did last year but I'm not this year. I'm spending 2-3 days a week doing mainly strength work..on Friday I hit a snatch PR at 77kg (bodyweight snatch is so damn close...) and then proceeded to pull a 458.5 pound deadlift...at around 175 bodyweight. I was pretty stoked.

    What have you all been up to?
    Still doing it here myself. I've been mixing in more twisting kettlebell work for all the twisting (purposeful or not) work while snowboarding. 458.5 lb dead is awesome... especially at your 175lb bodyweight.
    "No avy training but I've watched K2 so many times I think I know what to look for." -JoeStrummer

  17. #392
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    That is an impressive deadlift. I hit 300 for the first time on friday, got a long way to go.

    Skiing has been shit so far this year so I was getting in 4-5 WODs per week, but pretty sure I got H1N1 over Christmas week which sidelined me for awhile. Basically got zero exercise for 7 days and I could tell afterwords.

    First workout back I just did 100 burpees for time in 12:22, not too bad but dear lord did my lungs burn the whole time. Rested a day then took my first crack at Angie RX'ed - 28 minutes, a shit time but not too bad considering I guess.

    Tried "Nancy" last week, scaled the OH squats to 10 reps and finished in 18:30. I really dig OH squatting.

    Right now the air is so bad that doing anything metcon just seems like a bad idea (AQI is 142 today and PM2.5s are >60ug/m3, blech)

    I found out yesterday that an affiliate opened about a month ago just a couple blocks from my house. I have never been to an affiliate and with a baby coming any moment I am not going to be able to afford a monthly memebership, but they have free WODs on saturdays so I will probably go check it out.

  18. #393
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    Quote Originally Posted by Dantheman View Post
    I really dig OH squatting.
    Me too. I do an exercise called the Big 24 which consists of 8 rounds of 3

    Snatch - OH Squat
    Hanging Clean Push Press
    Haning Clean Front Squat

    Usually do it for time - all at the same weight. Been doing 105lbs, which IMHO is too light for the HCPP and the HCFS.
    Quote Originally Posted by Roo View Post
    I don't think I've ever seen mental illness so faithfully rendered in html.

  19. #394
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    I laughed. This guy has textbook form. What a meathead.

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  20. #395
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    Saw that on failblog. That scream was just a bit excessive for 329 lbs.

  21. #396
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    That's why I always pull max effort deads with a full face and mouthguard.
    Last edited by RootSkier; 01-25-2010 at 10:55 PM.

  22. #397
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    I've been off CrossFit for a bit in favor of a jump squat / medicine ball / burpee / pushup routine a trainer concocted for me. However, today's WOD looked good for ski legs so I did it in 15-17 mins (didn't time it) . .

    Three rounds for time of:
    Walking lunge, 50 meters
    Standing broad-jump, 100 meters
    Run 200 meters
    "Buy the Fucking Plane Tickets!"
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  23. #398
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    I just can't justify the bump in price for the highlands cross fit affiliate... still battling the fucking 24 hr shitshow, which is well worth the corporate rate I get.
    But my workouts are inspired by crossfit workouts I see posted. Need to get a watch and start timing myself.
    The one thing I do love about 24 hr are their ellipticals. Love interval training on em.
    Last night it was
    5 min warmer,
    10 min of intervals (45 second bursts; 30 second recoveries)
    5 min recovery
    5 min intervals/breathing ladders (1 min burst; 10 breath recovery)
    ~5 min cooler


    Then it's 50 pullups (18,10,10,6,6) 50 dips (15,10,10,8,7), 50 dead-lifts @ 135 (15,15,10,10).
    Also did 100 push ups on the indo board before the gym (4x25)

    EDIT: Oh, and stretch really well, throughout.

    Cooking up a diff one for thrusters & front squats... shuggestchuns?

  24. #399
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    Starting Crossfit this week. Should be painful.

  25. #400
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    Quote Originally Posted by Derider View Post

    Cooking up a diff one for thrusters & front squats... shuggestchuns?
    Well, since a thruster contains a front squat...

    Fran is the classic thruster metcon. 21-15-9 95# thrusters and pullups. Looks easy..right? Time it.

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