Crossfit Workout Thread

[ICEHOCEY77]

Holy shit, handstand pushups are really hard. I gave up and just did dips instead.

I felt like I was going to end up paralyzed doing them.

[Dantheman]

They take awhile to develop for sure. Working them into my warmup has helped a lot, but I was still only able to get 35 in ten minutes a few weeks ago.


Gordyman - Ummm, sweet blog? Are you going to start doing CF to get back into shape or something?

[PearlJam09]

So I'm trying to decide whether I should keep working at the Globo off of the main site or if I should go join one of the local affiliates. Anyone have thoughts on this? How did your training and gains change when you joined an affiliate?

[RootSkier]

If you have good affiliates nearby it's hard to overstate how much more fun it is to do CF workouts in a group. You will definitely push yourself harder.

But check out their websites and look at their last month of programming. Some affiliaties program 20 minute metcons 4-5 times a week and rarely if ever do strength days - weak sauce.

Also, it depends how comfortable you are with all the movements. If you already have access to all the gear and can clean and jerk, snatch, etc, it might not be worth it. On the other hand, if your globo has none of that and the affiliates have good coaching, it will definitely be worth it.

[PearlJam09]

If you have good affiliates nearby it's hard to overstate how much more fun it is to do CF workouts in a group. You will definitely push yourself harder.

But check out their websites and look at their last month of programming. Some affiliaties program 20 minute metcons 4-5 times a week and rarely if ever do strength days - weak sauce.

Also, it depends how comfortable you are with all the movements. If you already have access to all the gear and can clean and jerk, snatch, etc, it might not be worth it. On the other hand, if your globo has none of that and the affiliates have good coaching, it will definitely be worth it.

I usually do it with my brother and a buddy or two. We usually have to stagger start to not get in each others way as well as to bogart the equipment amongst our group.

I'm probably going to try to do a few personal training type sessions at an affiliate, but not going to join because I don't think I can swing the price every month.(Globo is $10/month)

[Rontele]

The one downside to the lifestyle change is that I've run up a hefty bill getting my suits refitted.

[DeeAre]

^ Isn't there a client you can bill for that?

[Dantheman]

So who else LOLed at the response to all the ninnies saying the bikini snatch POD was inappropriate? I had to rinse my eyes with bleach afterwords, but damn that was fucking hilarious.

Anyone do the games chipper? I had to do the squat cleans @ 135, half of the thrusters @ 115 and sub tuck jumps for DUs since I suck at them and my jump rope sucks even worse, but otherwise rx'ed. Took me 34 minutes, doing it in 20 minutes after doing seven previous WODs is just insane.

[PearlJam09]

So who else LOLed at the response to all the ninnies saying the bikini snatch POD was inappropriate? I had to rinse my eyes with bleach afterwords, but damn that was fucking hilarious.

Anyone do the games chipper? I had to do the squat cleans @ 135, half of the thrusters @ 115 and sub tuck jumps for DUs since I suck at them and my jump rope sucks even worse, but otherwise rx'ed. Took me 34 minutes, doing it in 20 minutes after doing seven previous WODs is just insane.

I did it in 38 and change. Subbed the following:
For time:
95 pound Squat clean, 15 reps
30 Knees to Elbows
30 Box jump, 24 inch box
60 Pullups, 60 Dips (assisted)
30 pound dumbbell Push press / push jerk, 30 reps
30 Tuck Jumps
65 pound Thruster, 15 reps
30 Pull-ups (assisted)
30 Burpees
300 feet Walking lunge with 25lb plate held overhead

My strength is not strength work. I hope tomorrows workout is a 5K!

[Dantheman]

My strength is not strength work. I hope tomorrows workout is a 5K!

Maybe back off CF for a bit to do a Starting Strength cycle or similar program to build up your base strength? I've considered it myself.

[PearlJam09]

Maybe back off CF for a bit to do a Starting Strength cycle or similar program to build up your base strength? I've considered it myself.

Base strength isn't awful. Weakness really is pullups. Can't figure out Kipping pullups, which is killing me. My deadlift numbers have been going up, squat numbers going up, we haven't done much benching lately, but my pushups have been better. Tabata yesterday was good:

SDHP: 12, 12, 12, 12, 12, 12, 12, 12
Squats: 17, 16, 15, 14, 14, 14, 15, 14
Pullups: 4, 3, 3, 3, 3, 3, 3, 3
Pushups: 11, 10, 8, 8, 8, 8, 7, 7
Situps: 10, 10, 10, 10, 10, 10, 10, 9

Total Score: 12 + 14 + 3 + 7 + 9=45

[RootSkier]

The secret to kipping pullups is to practice the kip without doing the pull. In other words, hang on the bar, and get the feel of using your hips to get your body moving "through" your shoulders. You will know you have it if you can stop on a dime. It should be fully controlled.

At that point, adding the arm pull is easy and all that's left is to practice pushing yourself away from the bar at the top so you have momentum to come forward again.

[PearlJam09]

Yes! 5K day today. Long weekend of sports (climbing, hiking, skiing, and playing competitive ultimate) so might not be as rested as I should. Swimming first, but hoping to go somewhere in the 19 minute range.

[Tuckerman]

So you guys think its ok for me to do a wod after my bodybuilding routine?

[DeeAre]

So you guys think its ok for me to do a wod after my bodybuilding routine?

Sure, just make sure you blast your pecs really good before you start the WOD.

[JimmyCarter]

Lately I've been focusing on some crossfit style gym-less workouts (Eva T's bodyweight only list) but have been otherwise limited by the lack of equipment. Contemplating either the kettlebell route or investing in a basic olympic set.

I understand the basic limitations of one vs the other - I'd love to go with both but there's not much room (if any) for the olympic set. I guess I'm basically wondering how varied the KB routines can be and the benefits/shortfalls of trying to replicate stuff like deadlifts and snatches with KBs instead of the bar.

[4-TEEF'S Ghost]

Tabata yesterday was good:

SDHP: 12, 12, 12, 12, 12, 12, 12, 12
Squats: 17, 16, 15, 14, 14, 14, 15, 14
Pullups: 4, 3, 3, 3, 3, 3, 3, 3
Pushups: 11, 10, 8, 8, 8, 8, 7, 7
Situps: 10, 10, 10, 10, 10, 10, 10, 9

Total Score: 12 + 14 + 3 + 7 + 9=45

Not trying to be a dick but doing 20/10 second intervals is not a Tabata. Tabata's are meant to be done at 170% of VO2 max - something that is pretty much impossible doing the exercising you list. Sprinting, airdyne, stationary bike, etc are the generally accepted methods. I do them semi-regularly on an airdyne and my rib/chest/obliques hurt for days after due to breathing so hard.

For a whole lot more info on the Tabata protocol click HERE.

[4-TEEF'S Ghost]

Lately I've been focusing on some crossfit style gym-less workouts (Eva T's bodyweight only list) but have been otherwise limited by the lack of equipment. Contemplating either the kettlebell route or investing in a basic olympic set.

I understand the basic limitations of one vs the other - I'd love to go with both but there's not much room (if any) for the olympic set. I guess I'm basically wondering how varied the KB routines can be and the benefits/shortfalls of trying to replicate stuff like deadlifts and snatches with KBs instead of the bar.

I recently went through this whole thing. Started with kettle bells for 4 months and then "graduated" to adjustable dumb bells and olympic weights when I put a gym in my garage. At the time I thought the only thing I was missing out on was KB swings.

After 4 or 5 months of I bought a pair of 40lb KBs at a good price and I was amazed at how much I really was missing. Front squats, cleans, shoulder presses are all just a little different with KBs and for me definitely work my back and core muscles more than barbell and dumb bell work.

Snatches with KBs are fine at lighter weight and I like the opportunity to do them one armed. Dead lifts are OK but the physical size of the KBs is a problem at anything above "light" dead lift weight.

I see the main downsides of all KB and no olympic weights is that it's hard to lift "heavy" with KBs and you can't do the same sort of "explosive power" work that you can with a barbell. When I use a barbell I'm generally lifting a heavier weight and/or throwing it over my head in a way that is unsafe with KBs.

As always it comes down to desired results. If you're looking general fitness and strength then I think a set of KBs is perfect. If you're an athlete looking for more explosiveness and power then I think barbell might be best.

Also, a set of 12", 18" and 24" plyometric boxes can add a lot to KB leg workouts. 24" box jumps + 108 kilo KB deadlifts can give nice hamstring workout.

[Dantheman]

Not trying to be a dick but doing 20/10 second intervals is not a Tabata. Tabata's are meant to be done at 170% of VO2 max - something that is pretty much impossible doing the exercising you list. Sprinting, airdyne, stationary bike, etc are the generally accepted methods. I do them semi-regularly on an airdyne and my rib/chest/obliques hurt for days after due to breathing so hard.

For a whole lot more info on the Tabata protocol click HERE.

Interesting, that workout still crushed me though. No way to know what % of VO2 max I averaged but I was sucking gas hard throughout and definitely in solid O2 debt during the sets. Score was 61 (13, 17, 10, 9, 12)


Tore a damn callus on my first set of max pullups saturday

[char]

Can someone explain the point of a kipping pullup? I can do them, it just seems like cheating.

And when pullups are posted on the crossfit page are they assuming you are doing kipping pull ups or dead hangs? Seems like I saw 50 pullup on their the other as part of a circuit and that just seems a little inhuman. Or I'm a wuss.

Edit- I've always been taught that if you aren't going to full extension dead hang position palms forward for pulls ups you are cheating and it isn't a pull up. None of this 90 deg at the elbow shit I see at the gym all of the time. Or swinging your body around like Tarzan.

[Dantheman]

And when pullups are posted on the crossfit page are they assuming you are doing kipping pull ups or dead hangs?

Default CF pullup is the kipping pullup, if the workout is meant to use any other form of pullup it will specify strict/weighted/L/etc.

Can someone explain the point of a kipping pullup? I can do them, it just seems like cheating.

How many can you link together? Can you do significantly more kipping pullups than strict? If you can't your kip isn't very good and needs to be worked on.

The main point is power production. It takes the same amount of energy to get yourself over the bar regardless of style, and if you are good at kipping you can cycle through at least twice as fast so your overall power production is much higher. Other benefits include:

-It teaches you to explosively open the hip a la olympic lifting. This also makes it a potent posterior chain developer.

-Better ROM. You get better extension at the bottom of a kipping pullup than even the most diligently executed strict pullup.

-Better development of explosive power.

-It's a full-body coordinated movement, compared to a (relatively) simple movement in a strict pullup. Also better for developing the muscle-up IMO.


In a nutshell kipping makes it less of a pure strength move (though still quite potent, my strict numbers are much higher than they used to be despite pretty much never doing strict pullups). That is the only disadvantage I can think of though, and if pure strength is your concern that can be better developed with weighted pullups and L-pullups.

[4-TEEF'S Ghost]

Interesting, that workout still crushed me though. No way to know what % of VO2 max I averaged but I was sucking gas hard throughout and definitely in solid O2 debt during the sets. Score was 61 (13, 17, 10, 9, 12)

Tore a damn callus on my first set of max pullups saturday

I'm not trying to say that shit ain't hard. It's just not got anything to do with a "Tabatta" other than the time structure. The link I posted it explains it in detail.

I quoted VO2 max because that's the exact spec but a better one might be 90-95% maximum heart rate. The point is that if you want all the benefits of the Tabata protocol you need to do it in a way where the max effort can be maintained AT the point of exhaustion. For this reason Tabatas and most other maxHR type intervals are best done on treadmills, bikes or running.

Honestly it's sort of hair splitting bullshit because hard intervals are hard no matter what. I'm just trying to keep the terminology straight.

[Dantheman]

No worries, correct terminology is a good thing. I agree that higher skill moves like cleans or muscle-ups that people "tabata" are stupid, but I question that you can't hit that intensity level with the lower-skill stuff like air squats and pullups. I have spent a fair amount of time wearing a HR monitor and compared to previous experience I definitely felt like I was running at 90% or greater. I will have to experiment and do this workout again wearing my monitor.

[char]

Thanks Dan, thats what I figured.

I can do way more kips than dead hangs. I personally don't think the move is that hard.

[RootSkier]

So you guys think its ok for me to do a wod after my bodybuilding routine?

No, use that time for bronzing and shaving.