Crossfit Workout Thread

[Dantheman]

smmokan - Download the PDF attached to the OP of this thread http://board.crossfit.com/showthread.php?t=50739 and get to work.

[smmokan]

^^^ Awesome, thanks.

[RedWolf]

Smmokan, check out http://www.thetravelingwod.com/

[AKbruin]

Any thoughts for or against the use of weight belts for 5-rep heavy-ish lifting on standard back squats and deadlifts?

[neufox47]

Any thoughts for or against the use of weight belts for 5-rep heavy-ish lifting on standard back squats and deadlifts?

How much weight? Unless you are going real big 5-600 + or have an injury history (in which case you probably shouldn't be doing them in the first place) I would say negative. Just make sure your form doesn't break down.

[AKbruin]

Not that much. Between 250 and 350 on squat and 275 and 400 on deadlift. No real injury history either. It seems like it's easier to keep good form with a weight belt, but maybe the belt is neutralizing stabilizer muscles?

[Dantheman]

We are all worthless and weak:



Apparently she also benched 300 and squatted 313.

[jibij]

I have to share this photo from our box today. Pam is our gymnastics trainer and a total badass.

[rather ripped]

That should be on the Crossfit home page. ^^^

Never seen a wide stance like that on a dead lift.

[hafilax]

That should be on the Crossfit home page. ^^^

Never seen a wide stance like that on a dead lift.

Sumo deadlift is pretty common in power lifting. Depending on your body type it can be far more natural for pulling big loads.

So who's going to tell her that her back rounding was disgraceful and that her coach should be ashamed.

[fool]

I have to share this photo from our box today. Pam is our gymnastics trainer and a total badass.

Pretty damn impressive...I have absolutely no gymnastics talent, so respect.

Anybody used a rumble roller before? I've done the foam roller for a while but am getting back into running and mobility wods and curious if anyone has any first hand experience with the rumble roller. Seems pretty good from everything I've read. Full size or travel?

[hafilax]

Rumble Rollers are great and can really get at spots that foam rollers can't IME. Really great for tack and stretch as well as applying point pressure. They aren't a complete replacement. They can be far more painful for really bad spots and aren't as good for working the circulation in sore muscles.

[Dantheman]

So who's going to tell her that her back rounding was disgraceful and that her coach should be ashamed.

Huh? IMO her form was about as tight as I've seen from someone going for an all out 1RM. Regardless, you're allowed a bit more leeway when you're going for a world fucking record than you are in training.

[neufox47]

Huh? IMO her form was about as tight as I've seen from someone going for an all out 1RM. Regardless, you're allowed a bit more leeway when you're going for a world fucking record than you are in training.

This^^. Powerlifting is her sport. Of course you take a risk of whenever you participate in a sport at an elite level. Think she would repeat that lift when not at a comp? I doubt it. I'm sure she would be pissed if she hurt herself training and missed a comp. Similar to me being pissed if I got hurt training and missed a ski trip.

Bet her form is much better than that when training every day.

[hafilax]

Jeesh, has everyone lost their sense of humour? Just playing off the hate of little miss twenty rep DL.

[Tuckerman]

Sumo deadlift is pretty common in power lifting. Depending on your body type it can be far more natural for pulling big loads.

I can pull more sumo. I feel like I don't have to go as far to lockout.

[Dantheman]

Jeesh, has everyone lost their sense of humour? Just playing off the hate of little miss twenty rep DL.

I got that, I just don't see any real problems with her form on that lift, especially considering the weight and context.

[hafilax]

I got that, I just don't see any real problems with her form on that lift, especially considering the weight and context.

That's the joke. Many would see the arched back and "ZOMG, she'll be crippled doing that!"

Anyway...

Looks like I'll be skipping 12.3 and the rest of the open WODs for that matter since I'm going on vacation. Not too choked up about it since all those box jumps are a bad idea IMO.

[neufox47]

Guess my sarcasm meter is broken....

Jeesh, has everyone lost their sense of humour? Just playing off the hate of little miss twenty rep DL.

[Dantheman]

Not too choked up about it since all those box jumps are a bad idea IMO.

No argument here. 12.2 was pretty dumb too, IMO ("Hey, let's get really fatigued then go heavy on the most technical lift in existence!"). I've seen a few video submissions that are brutal to watch. Shit like this seems to be the norm (the snatches anyway, not the hilarious audio ):

[joetron]

I'm new to Crossfit. Been going twice a week since the beginning of January. Had a friend recently open a gym here in Denver and figured I'd give it a go. I've never been able to go to gyms before, but I sure do dig the box. Not really into the exercise as sport thing, I'm focused on a wide scope of mtn bike racing this summer, and I'm psyched to see what the results will be, especially on the DH bike. It's been interesting to see where I am totally and completely lacking in strength and mobility (shoulders...it's been fun).
Anyhow, why are you guys down on box jumps? I like them because they are one of the few things I can do well. Going to 12.3 wod tonight. A bit frightened.

[jibij]

Anyhow, why are you guys down on box jumps? I like them because they are one of the few things I can do well. Going to 12.3 wod tonight. A bit frightened.

Box jumps expose your achilles tendon to a LOT of force, especially on the jump down. I did 12.3 on Thursday and stepped down on every rep. Since you have to fully extend at the top I don't think it had much impact on my time. I rested during the extend at the top and as soon as my second foot hit the floor on the way down I jumped back up.

And you're right to be frightened. 12.3 took a LOT out of me. 115# is a heavy push press for me and it slowed me way down. Although, it looks like I'm going to be around the top 1/3rd of my Masters group for this WOD, so I'm happy with that.

[Dantheman]

They have a habit of popping achilles tendons when done in rapid fire touch-and-go fashion. For a more thorough and humorous breakdown, click here http://beastmodaldomains.com/2011/12...rep-box-jumps/

Step down from each rep like jibij did and you'll be fine.

[hafilax]

This summarizes the dangers of high rep box jumps pretty well
http://beastmodaldomains.com/2011/12...rep-box-jumps/

I personally know of 2 people who tore their achilles on box jumps, another who wrecked her back and have heard of many others. Repeatedly loading any tendon that hard repeatedly is a very bad idea. There isn't a lot of feedback from the body to warn against a tear so it can happen seemingly at random.

I was disappointed at the games site for encouraging people to rebound their box jumps with no warnings about how dangerous it can be. Yes it's efficient and takes advantage of the stretch reflex but it is carries a high injury risk.

[hafilax]

DTM beat me to the punch.