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Thread: Crossfit Workout Thread
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05-24-2012, 04:03 PM #2201
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05-24-2012, 09:40 PM #2202
I wasn't implying it was the same. I hate on it because of the position people are in, at the end of a rep and the start of the "kip", when exerting the most force.
*No thank you I will continue to beat this dead horse* With any exercise I try to look at the benefits and risks. You say the benefit is that you get an upper body strength workout with increased work/time. The risk is that you tear your labrum, rotator cuff, etc. an injury that will require surgery, PT and takes about a year to fully recover. In addition, I have yet to see any evidence or hear any well thought out arguments, which show an athlete needs to do kipping pullups (as opposed to alternatives) to improve at anything, except kipping pullups.
I disagree with all of this. First, kipping pullups and push press's are almost perfectly opposing movements. I'm sure you are aware of that, but my point is that you cannot assume that the body works the same way when operating in opposite directions. Secondly, a push press doesn't exert your body weight + momentum on your shoulder when flexion exceeds 180 degrees. The most important point, a push press applies the force from your lower body through the shoulder when it is in a position of strength rather than a position of weakness.
On foam rolling, yes, it changes and breaks down tissue (very very slightly). But to say that it damages tissue is a perversion. Exercise damages tissue too. Unless you are doing it VERY wrong (causing bruising), foam rolling is "damaging" scar tissue and places where the myofascial tissue has adhered to the muscle. Mainly what it is doing is stimulating your GTO's which cause muscles to relax. Stretching is a little more controversial, but stretching to the point of injury or contributing to an injury is highly unlikely. I think your injury concerns are completely misdirected if you think foam rolling and stretching should be avoided but kipping pullups, touch and go box jumps and olympic lifts for time are acceptable.
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05-24-2012, 10:58 PM #2203Registered User
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I'm not all that well read on sports science so I may just know enough to be dangerous. Most of what I have read has been in the context of climbing.
The famous static stretching before exercise study, I believe was on RCMP trainees. The study showed increased injury rates for the group that did static stretching prior to exercise. To me, this indicates that breaking up tissue can weaken it. I won't work out on the same day that I have a massage. I believe that breaking up fascia and scar tissue should be followed by rest. My caveat was for cases where you need the extra ROM. This can be quite common so for some, foam rolling could be a good idea, I don't know. I have good flexibility and there are only a few motions that I have to stretch out before I can do them safely. Anything that benefits from stretch-reflex should not be stretched out. I don't stretch out my posterior chain and calves before sprinting, rowing, or deadlifting. A lot of yoga enthusiasts get injured and have problems from hyper-mobility.
There was a study on increasing vertical jump that had one group doing squats, one doing plyometric jumps, and a third that did a combination of both. The last group showed significant gains over the other two. Plyometrics, such as touch and go box jumps, are a powerful tool in low volume (<40 at the high end). I don't do touch and go in high volume. Skipping and especially double unders are another plyometric albeit with much lower loading. Boxers do them in extremely high volume.
Kipping pullups have some application in climbing and especially bouldering. If you have to do a long move with no feet kipping is far more efficient. If for some reason I had to muscle up onto a ledge, I'd be damned if I was going to do it strict. Gymnasts kip all the time which is how I would guess it made it to crossfit. IMO, if you maintain control of the descent the injury potential can be mitigated. The danger comes from relaxing at the bottom and slamming down hard. Kipping is also a plyometric finger exercise. This is taken to an extreme by climbers. Look up some campus board climbing training videos if you want to see so really dangerous workouts that have high rewards for climbers. Dead hangs are another finger training exercise in climbing and you have to be careful to maintain tension in the shoulders.
I strongly agree that kipping pullups, touch and go box jumps, and Oly lifts for time are high risk movements. However, I believe that they have their place, especially in low volume. I've quit quite a few workouts now, prior to where I thought I might get injured. I'm also much more inclined to scale down the weight these days.
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05-25-2012, 11:51 AM #2204
Just to clarify, I love plyos, just don't like the backwards jump motion of the touch and go.
Separate note, im starting a 6 week period of dropping the weight I use for snatches and cleans and doing suicides, slideboards or medball work for conditioning, eliminating sled pushes and bike sprints. I already do a fair amount of explosive exercises, but I'm hoping that dropping weight on Olympic lifts and going for speed rather than caring about the amount of weight I'm moving will improve my speed / explosiveness. Anyone done this with success?Last edited by neufox47; 05-25-2012 at 12:33 PM.
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05-25-2012, 05:00 PM #2205
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05-26-2012, 01:39 PM #2206Registered User
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Thursday stair workout
Carry 24 kg kettle bell to the top of 150 stairs
20 swings
3 rounds:
Leave kb and go down then back up 2 stairs at a time
20 swings
Carry the kb back down
Today
With a 6 minute clock
Run 800 m
Amap 165# hang clean
Rest 2 min
6 min clock
Run 800 m
Amap 95# thrusters
Rest 2 min
6 min clock
Run 800 m
Amap handstand pushup
I had a total of 55 reps. I actually did really well on the thrusters (31) which had been a weakness in the past. That's a really heavy hang clean for me. I can't imagine doing 225.
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05-28-2012, 09:06 PM #2207Registered User
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3 back squat on the minute for 12 minutes
30 muscle ups for time
14:30
First time doing that many muscle ups. Probably could have done it a little faster with less rest in between reps. Wasn't close to failing any.
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05-30-2012, 07:06 AM #2208
Yesterday was the toughest WOD I've done yet. It completely crushed me:
STRENGTH:
4 X 3 SQUAT CLEANS
CONDITIONING:
4 ROUNDS:
30 FRONT SQUATS 115/75
50 DOUBLE UNDERS
30 KETTLE BELL SNATCHES 53/35
40:32.
I had to drop from the 53#KB to a 35# after the first round. Plus, my lower back kept tightening up, so I stopped a few times to roll it out. 5 minutes after the WOD it was fine again.
I did get a PR on my squat clean during the strength session at 185#.
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05-30-2012, 08:06 AM #2209
Last night was a fun one, in a painful, grueling kind of way.
With a partner:
1000 m run cash in
50 power clean @135, 50 push press @135
40/40, 30/30, 20/20, 10/10
1000 m run cash out
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05-30-2012, 07:09 PM #2210
First time really lifting again in a while. Felt really good to be back under the weights.
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05-31-2012, 08:36 PM #2211Registered User
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Running backward is WAY harder than it sounds.
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06-01-2012, 02:04 PM #2212
I feel like my balls re-emerged from my stomach today.
Back squats: 15-12-9 @ 225
No knee pain, no baker's cyst fluid.... (yet... knock on wood).
Front squats are so much more mentally taxing than back squats (for me). Back squats felt easy and I'm really stoked right now.As a snowboarder... i fucking hate snowboarders in general. -advres
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06-04-2012, 09:32 AM #2213
I attended the Level 1 cert. this past weekend in Golden, CO with Matt and Cherie Chan, Chris Spealler, and Zach Forrest as instructors. Amazing weekend.
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06-04-2012, 01:14 PM #2214
How do you know when you need to scale the weight? Some wods I can do the weight but it will take 45+ mins.
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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www.skiclinics.com
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06-04-2012, 02:17 PM #2215
Scale when you can't do it with correct form.
Scale when you're impinged or compensating for an injury.
If it took you 45 mins. to do the WOD because you were having to recover from every lift (even with decent form) then you probably need to scale. You're just inviting an opportunity to injure yourself due to fatigue (mental and physical).
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06-06-2012, 07:46 PM #2216
Man, beep tests before the WOD suuuuuuuuuuck!! That, and taking three weeks off has left my hands all soft and sissy-fied, they're getting torn to shreds...
...but I'll be back tomorrow...
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06-06-2012, 09:45 PM #2217Registered User
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You have to look at the time domain of the WOD. If it's supposed to be a sprint with no rests then scale the weight or the reps to achieve that. If the weight is supposed to be heavy with some rest between reps then go a little heavier. Most metcons should be under 20 minutes. Something like Fran should be under 10.
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06-06-2012, 09:51 PM #2218Registered User
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Today's wod was a relatively good one for me.
5x5 overhead squat
Maxed out at 185# which is great for me and a big PR. For once the limiting factor wasn't my shoulders. I actually had the top weight today and beat some big guys I have no business beating with my massive 160#s.
3x800m runs with 5 min rest between each run
Got 2:43 on the first which was also a PR and the fastest first run. It all fell apart after that though and I ended up in 3rd on aggregate with a total of 8:45 minus the rest.Last edited by hafilax; 06-07-2012 at 09:23 AM. Reason: remembered I actually lifted 185 instead of 175
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06-18-2012, 10:04 AM #2219Registered User
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Four big days in the gym and I'm beat.
Thursday:
20 minute AMRAP
5 squat clean thrusters 135#
6 wall climbs
7 6' long jumps
8 pull ups
4 rounds + 4 wall climbs
Wall climbs are hellacious
Friday chipper
40 KB swings 32 kg
40 barbel lunges 45#
40 pullups
800m run
30 KB swings
30 lunges
30 pullups
400m run
20 KB swings
20 lunges
20 pullups
200m run
50 wall balls
50 pushups
1 mile run
37:50 I think
All was good until the wall balls; brutal.
Saturday strength work
5x5 back squat
5 rounds:
5 strict press
AMAP ring rows with feet on 24" box
a few rope climbs
Sunday WOD
Hope:
3 rounds with a minute at each exercise, 1 minute rest between rounds
burpees
snatch 75#
box jumps
thrusters 75#
chest to bar pullups
215
Took it a bit easy with it being the fourth day in a row. I wasn't planning on going in but a friend was going to the gym and I thought it would be nice to give him some company.
I'm finally starting to feel like I'm getting back into gym shape and not struggling like I have been for the last few months.
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06-18-2012, 08:39 PM #2220
How come when you're told you can't do something, all you want to do is the forbidden activity? I'm not supposed to do any lateral moves or anything with pounding, until my stupid ankle heals. Hopefully I can turn this frustration into motivation when the time comes.
In the meantime, I figured I should try to get my diet into shape. So I bought a Blendtec blender and started blending lots of veggies and fruit and eating that for breakfast / lunch. If you are looking for a way to get rid of the last stubborn weight or add veggies to your diet, it is pretty effective. I'm now eating roughly 1/2lb each of Kale, spinach, carrots, beets, apples and a 1/4lb each of banana, strawberries, and blueberries per day for breakfast / lunch. I thought it was a bunch of hippy shit, but this raw diet really does make you feel better. Energy levels are substantially improved. Cut my coffee consumption from a 1lb a week to less than 1/2lb the first week I started. Just wasn't tired.
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06-28-2012, 09:03 AM #2221Skiing powder worldwide
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PR this am, 2k row 7:33. Dropped by 14 seconds.
Pretty stoked.
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06-28-2012, 09:07 AM #2222Skiing powder worldwide
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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?
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06-28-2012, 09:58 AM #2223
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06-28-2012, 03:25 PM #2224
Haven't done a WOD in weeks, tackled today's 12 min of:
135lb push-press x 12
chest-to-bar pull-ups x 12
single-leg squats x 12
4 squats away from finishing five rounds in 12 minutes. Bummed, but gave it all I had.
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06-28-2012, 03:33 PM #2225
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