Crossfit Workout Thread

[hafilax]

So,
We have this box that I have been going to since it opened, about 3 years ago. In that time, people have come, done the elements class, and then opened a competing gym about 20-30 miles away. This has happened and each time they have opened in three different locations. For those of you who know the Roaring Fork Valley, the original gym is in El Jebel, and people have opened in Glenwood, Carbondale and Aspen.

Now, there is a guy who thinks that our gym in El Jebel is not doing a good enough job. He has been working at the El Jebel gym for the last 18 months, teaching classes etc. He is opening a gyme, 250 yards away, about two blocks. WTF, I find this unreal. Crossfit has not geographic limits so he can legally do it, but really what a scum bag.
Any thoughts on this?

Depends on how well the first gym is run. There are a lot of shitty box owners. I'm guessing that there's not enough business to keep them both running at the same time. If so, both will end up losing until one closes. I don't think running a box is super profitable so it sounds like both will take a hit for a while. Definite dick move if the first box is run well.

[RedWolf]

Back to 4-5 days per week with bike rides thrown in, and damn does it feel good! Been running farther than I ever could, set a couple PR's (OHS, deadlift, clean and jerk), started trying Paleo a little (like, 75% so far) and though I should sleep more, I'm the lightest I've been since middle school (I'm 30) and stronger than ever. Fuck yeah!

/bragging

[hafilax]

Ridiculously long partner WOD for Canada Day long weekend. In any order, one partner works at a time.

144 wall balls
144 kb swings
144 jumping pullups
144 box jumps
144 sit-ups
144 push-ups
144 double unders
144 get-ups
800m medball run

I ended up doing about 2/3 of the work so it was a lot for me. Took us about 56 minutes.

[neufox47]

Dude just posted the Rainier speed record in ski and snowboard. Sheeett... 60 miles and 30K vert in 30 hours, unreal... http://www.jasondorais.blogspot.com/...-10.html#links

[BraddA]

I have a milestone birthday rapidly approaching, and I thought I'd set an almost out of reach goal for myself in celebration. I'm not running a whole lot these days, and my riding time is too fun to take seriously, so I figured I'd try and exploit another strength of mine: pull-ups. The goal? One-armed pull-ups of course. Right and left, and completing one each would be just fine.

Obviously my weight plays into the equation in a disproportionate fashion, so I've cut out beer, sweets, bread, etc. I don't want to tear a bicep or lat, so I've been slowly upping the weight on the belt, and playing with one-armed reps on the weight-assisted dip/pull-up machine. I can get a few reps with quite a bit of weight hanging off a belt, but the balance a one-armed would require is incomprehensible at the moment.

Anyone complete these on the regular? If so, how did you get there?

[Dantheman]

There's a guy on the CF and PMenu forums who I have seen claim he can do multiple one-arm pullups. I believe he also said he weighs about 140 though. His name is Darryl Shaw, he posts pretty regularly and would probably answer a PM.

Beastskills also has a pretty long tutorial on one-arms - http://www.beastskills.com/one-arm-chin-up-pull-up/

Good luck!

[Tuckerman]

2012 Reebok CrossFit Games Clean Ladder

Complete the following every 30 seconds for as long as possible:
Clean, 1 rep

Begin with 245 pounds and add 10 pounds every 30 seconds (or scale as needed). The workout is finished when you cannot complete the clean within the time limit.

Rob Orlando 315lbs, Katie Hogan 230lbs, Brooke Ence 205lbs.
Post loads completed to comments.

I really do suck at this.

[RedWolf]

^^^Did that one this morning, but started at 145 and finished at 245. No way in hell I'm starting at 245 and getting anywhere...

[jibij]

Flying to LA in the morning to spend the weekend at the Games. Stoked!

[Tuckerman]

I started with 135 as a warm up and after seeing the video went to 205 like the little blond girl in the video and failed 10 dls at 205.

[hafilax]

245 would be a 50# PR for me.

[rather ripped]

Me too. I'd be tellin everyone.

[hafilax]

Watched a bit of the games this weekend, mostly because it rained Sunday. I had always thought that it would be incredibly difficult to win back to back years because of the random nature of the events but Annie and Rich proved me wrong big time. I was really glad to see Matt Chan and Julie Foucher come in second.

[hafilax]

Did a scaled version of the games chipper yesterday.

10 OHS 125#
10 over box jumps
10 thrusters 115#
10 power clean 165#
10 toes to bar
10 burpee muscle-ups
10 toes to bar
10 power clean
10 thruster
10 over box jumps
10 OHS

I think my time was about 16:50. The muscle-ups took me the longest. For some reason I can't get into toes to bar in the middle of a work out. Once I get the second one I can keep going but when I'm tired it just won't happen. I need to find a trick to get into them.

[jibij]

For some reason I can't get into toes to bar in the middle of a work out. Once I get the second one I can keep going but when I'm tired it just won't happen. I need to find a trick to get into them.

I have the exact same problem. Warming up before the workout I can string them together with no problem. As soon as I start to fatigue I'm back to doing one at a time from a dead hang. Really frustrating and soooo slow.

[Tuckerman]

Push Press 2-2-2-2-2-2-2 reps.
135
145
155
165
175
185
195 - fail
190 - fail
185
uggggggh

[hafilax]

Sprained my back again after another SI joint pop during some deadlift and back squat work. I thought it was a hypermobility issue but now I'm thinking it's hypomobility after some reading. I've been doing a lot of stretching and it's getting better but I think I'll go see a physio next week.

[neufox47]

Sprained my back again after another SI joint pop during some deadlift and back squat work. I thought it was a hypermobility issue but now I'm thinking it's hypomobility after some reading. I've been doing a lot of stretching and it's getting better but I think I'll go see a physio next week.

Dude, get better. That sucks. But quit doing back squats and traditional deadlifts before you do permanent damage. There are alternatives that work just as well, in your case they will be much better because you won't get injured.

[Tuckerman]

wow seemed like a waste of time

Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up

For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

Post time and number of sets to completion.

[RedWolf]

5-3-1 Hang Cleans (185/205/225)

Teams of 4:

While one partner runs 400 m w/ Sand Bag, rotate through:

Max Rep Thrusters
Max Rep Rope Climbs
Max Rep Box Jumps

[Meathelmet]

Anyone complete these on the regular? If so, how did you get there?

Did do some way back when I did MAs. The thing is to start slowly... With that kind of "tight" schedule it might me a hit or miss, you might tear some shit if if you are not a featherweighter.



1. A LOT of push ups, just to wake up the other muscles of your torso. Mix in some finger (5/3 finger) push ups and quite a bit of clap pushups, ia where you do a quick pushup and clap your hands 1/2/3 times in the air. Start to do a lot of one hand push ups.


2. A lot of different ab exercises. The core is the important part when trying to do the one hander, if its flailing around, no dice..

3. Lot of pull ups, with the bar or the machine. hands both way and mixing with your head fore from the bar.

With the pull ups you can gradually start to work on one handed pulls, with the free hand grabbed by the wrist of the pulling arm. That way you can you can start to dial in the
"movement" and work on your fingers. Those are usually the weakest part.
Then you can a add up some "lowerings", where you lower yourself down from the high position of the pull up, as slowly as possible, just watch when you go over 90´, you migth
jerk your elbow if you muscles cave in...

Etc..

If you are climbing the to be able to do the one hand pull up actually improves your steeze a shitload.. The training itself gives you a lot of extra ooomph and headroom, and it frees you to more "creative" moves in tight spots.



Damn, actually will have to start to implement that to my own training regime as well! Havent done any in few years...



Edit: missed the date of your post and dans reply as well... touh...

[RedWolf]

Fuck yeah! I've been working on muscle ups the last month or so, and finally was able to start linking them together tonight! It's a good day...

[Mazderati]

315 x 10 on a last set of deads tonight. Trying to get my pulling power back so this felt good. Long way to go.

[zion zig zag]

I don't know why but crossfit has become annoying to me. I haven't been for a few months now and I'm sure my muscle ups have suffered but I don't think my fitness has. The annoying part is crossfitters telling me how I work out wrong. People who I could smoke at pretty much everything, including crossfit, seem to find the need on lecturing me about how my workout sucks. And now that I'm out it seems more cult-ish than ever. I think it's gotten too mainstream for its own good.

[Tuckerman]

I can read that on the main site WODs comment section. They will have a pic of a athlete doing some amazing shit then in the comments people rip it apart lol.