[quote]Thirteen wrote:
Yeah, you’re bang on with the front squat technique - I always try to focus on keeping elbows high, so when that transition comes, my wrists take abuse… I’ll definitely try that adjustment - I think it’ll make a big difference to my wrists, and hopefully to my “Fran” time…
Let us know how that works out for you. The more guinea pigs, the better
Weren’t you going to post some of your WOD times up or was that someone else?
[/quote]
I think that was someone else? In any case, I don’t follow the main site’s WOD schedule. Some affiliates (at least, our own, crossfitoneworld.typepad.com ) tend to follow their own schedule.
Me, being the contrary bugger that I am, tend to blend heavier lifting with WODs. And a lot of those timed WOD’s are my own creation (the whole “if I didn’t invent it, it must be crap” syndrome - try 5 rounds of 500m row and 10 thrusters…). The best thing to do is to keep track of your times on some of the key named WOD’s, and compare sizes , err … I meant times …, later.
Thats the one key thing to take out of crossfit, for me at least. Time everything. Keep beating your previous performances. Its a great motivator. So much so, that even my non-crossfit lifting days tend to resemble a “cindy” workout (just with heavy weights).
[quote]Thirteen wrote:
isr wrote:
FWIW, Freddie just cracked the 3:00 minute barrier in Fran (I’m still trying to drop below 5:00).
(Freddies last fran: Fran 2:38 - YouTube . The grip he’s using their is not exactly what I described above, he doesn’t really rack the bar across his shoulders at all. But damn, its impressive!)
BEASTLY!!! Around 5 ain’t to shabby too ;)[/quote]
Dude, Freddie was grinning like a cheshire cat that whole week. Can’t blame him. He’s been busting his ass to get a sub 3 min Fran. His previous 2 attempts were about 3:03, and 3:00. Talk about frustrating.
He then dropped it for a little while. Didn’t think about it. Came in one day. Hmm, think I’ll just hammer out a Fran. And look what they guy did. Smashed 3:00.
And all on burritos and oreos too, the lucky bstard! (just kidding Freddie!)
bigquig- I commend you on your ability to design a workout plan that works for you. I feel compelled to correct you on a couple of things you state about crossfit. First, Crossfit does not condone breaking form in fact they want perfect form on all reps ( lets face it doing a movement correct is easier than doing it wrong).
The other item is Gym Jones, lets face it the difference their is minimal. Mark Twight learned from Greg Glassman and then pretty much ripped it off ( I have seen some of the videos ). I believe in the cf methodology, I also believe if a program works for you good. One more item is the running cf and more than likely gym jones state have tested vo2 max and have concluded that for cardio respitory fitness their programs are equal to lsd. They Do Not State that someone only doing their wods is properly trained to run marathons or compete in century rides on the bike. Good Luck in Boston and in your completion of BUDs
[quote]rabbit2u wrote:
bigquig- I commend you on your ability to design a workout plan that works for you. I feel compelled to correct you on a couple of things you state about crossfit. First, Crossfit does not condone breaking form in fact they want perfect form on all reps ( lets face it doing a movement correct is easier than doing it wrong).
The other item is Gym Jones, lets face it the difference their is minimal. Mark Twight learned from Greg Glassman and then pretty much ripped it off ( I have seen some of the videos ). I believe in the cf methodology, I also believe if a program works for you good. One more item is the running cf and more than likely gym jones state have tested vo2 max and have concluded that for cardio respitory fitness their programs are equal to lsd. They Do Not State that someone only doing their wods is properly trained to run marathons or compete in century rides on the bike. Good Luck in Boston and in your completion of BUDs[/quote]
I definitely understand what you’re saying there, however, I can quote Coach Glassman saying “I want you to type so fast that you’re missing keys,” regarding a question about the correlation between intensity and form. Although he says that form must be corrected at that point, I would argue that with a lift such as a clean, snatch, or other high-speed movement, that the correction may come after a knee is blown out. A recent workout called for 75, 75lb snatches. That prescription proves my argument for me. As for Gym Jones, Mark Twight definitely is following a similar methodology that he admittedly gleaned from Crossfit seminars. It is similar, I just like it better. My opinion, my results. I didn’t mean to rip on crossfit, because it does work and I still use it on occassion, but my argument simply is that it is not as good as stated. They absolutely do not make claims that by following their main WOD, their athletes could compete at marathon distance. My statement is simply that following the primary WOD and not tacking in additional running leads to a gross imbalance in runs, even their shorter distance 5 or 10k’s, as is seen by the numbers posted up at the site. Their newer endurance website claims that they are training an athlete to complete the Badwater Ultramarathon with under 8 hours or training per week. If that happens, I’ll eat all my words and start using that to train for my Ultra’s, and I’ll also investigate to see how and if someone ran 135 miles through Death Valley on less hourly training time than that of a single long run for most ultra-runners.
I hope I didn’t come across as combative, I’m just trying to clarify my previous statements.
P.S. Boston was exquisite, I ran it sick and finished feeling much better, though my throat still hurts. Also, I kissed 7 Wellesley girls. So while I ran a 3:14 and was far from PR’ing, I set a new charm personal best.
bigquig- I sat in on an intro to the cf endurance. The man who gave it I 'm pretty sure is one of the guys who started the endurance web site. He said he did a hundred miler on 6 hrs. a week training, with his longest runs 13.1. I to am skeptical since I came from an endurance background. I think in the future I am going to try their program and see for myself. congrats on your pr
Weights used: 135 for all reps, plus 25 bodyweight squats after each set of 5 reps.
Didn’t have much time, so tried to make it worth my time by getting in and out pretty quick, and giving myself a good workout. The 25 bodyweight squats really fried my quads. Went back to the gym in the evening to skip rope as well.
[quote]rabbit2u wrote:
The other item is Gym Jones, lets face it the difference their is minimal. Mark Twight learned from Greg Glassman and then pretty much ripped it off ( I have seen some of the videos ).
[/quote]
Bull. This is the kind of brown-nosing, whatever-“coach”-says-must-be-true, ignorant bull which really annoys me about crossfit. And this is from someone who crossfits regularly (4 times a week, in conjunction with my own stuff), and is surrounded by great guys (and gals) who are all crossfit-certified (level 1 and 2’s).
Repeat this, 100 times. There is VERY little in crossfit which is unique.
GymJones ripped off Crossfit? Bull. Many, many people have been doing, and promoting, workout “styles” which are very much like crossfit, for years before. What crossfit has done is provide a structure around their efforts. That, if anything, is the unique thing they bring to the table - and even that isn’t so unique, if you think about it. Combining strength and metabolic conditioning exercises back-to-back-to-back is something fighters et al have done for decades (centuries, even?).
As far as the individual exercises are concerned, there is nothing, absolutely nothing, in any WOD which is unique to crossfit. They all learned it from elsewhere, and incorporated it (or, in your words, they “ripped it off”?). Nothing wrong with that. But its a bit rich when crossfitters start pointing fingers at others, claiming they “ripped us off”. Ignorance, leading to rank hypocrisy.
Crossfit is a great resource, and a useful addition to the pantheon of strength training and conditioning programs/styles. Praise it for what it is, not for what it isn’t.
Press: 5x3
115,135,140 was feeling good then twanged something in my neck… not nice. Switched to Bench press for my last two sets of 3:
165, 225
Back Squat: 5x5
185,225,245,275,245
Felt good but got pretty burned out by that set at 275. Eased into it as I’ve only done squats once in the last 6 weeks. Surprised I did that well and I’m not even very sore today.
Today’s WOD: 7x1 weighted chins, Previous best was bodyweight +90…
isr- I don’t believe this thread is an appropiate place to discuss the politics of cf and gym jones. I don’t have a problem with gym jones. I believe it is a good program and from what I hear he is a good coach. What I am saying is he has not given credit where it is due, and that there is a minimal difference in the wods ( I believe gym jones wods are a little longer and not as heavy on the weights).
You are correct that people have been doing similar training forever though I don’t know of any that threw in the gymnastics portion. I am not sure where the thruster came from either, is that an old move or is it a cf original ?
[quote]Backlash79 wrote:
How is the shoulder feeling?[/quote]
Thanks for asking, it’s “surviving” haha… actually it’s better than that - I got some massage therapy done (good, but very painful) for my shoulders/upper back and that helped a lot. I don’t know how they find those spots but it was some serious pain…
I’ve also been doing a more thorough warmup and lots of flexibility work and that’s helping too. The real test will be when I go through some serious metcon’s with lots of pushups/pullups … I’m sure it’ll happen soon enough
[quote]rabbit2u wrote:
isr- I don’t believe this thread is an appropiate place to discuss the politics of cf and gym jones. I don’t have a problem with gym jones. I believe it is a good program and from what I hear he is a good coach. What I am saying is he has not given credit where it is due, and that there is a minimal difference in the wods ( I believe gym jones wods are a little longer and not as heavy on the weights).
[/quote]
Well mate, you brought it up, so feel free to chastise yourself.
In any case, no place is appropriate for inaccurate nonsense. Case in point, 2 things you mentioned above. GJ not giving credit where its due, which is completely false. And “minimal difference in the wods”. Again, not entirely true, and given what I explained in the previous post, hardly relevant anyway.
Well, I first came across the thruster years ago, here on T-Nation.
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Substituted pull-ups for bent-over rows with 30 pound dumbbells.
On March 27th, I completed the Angie workout with a time of 22.05.
Today’s time: 15.45
The last 20 squats were killing me! The lactic acid build up in my legs was so bad, I was basically screaming with every rep from 80-100. Good workout overall. Will head back to the gym tonight for some rope skipping.
Nice improvement Tmoney… ditto on the squats - I love that feeling though. I find with any squat for reps it’s a mental thing - it seems like your legs can always do “1 more” or in this case “20 more” or “35 more”
I modified the WOD:
75 jumping chinups (jump to bar just over 8 feet up, chinup, drop down and repeat)
75 ring pushups (rings at knee height)
100 ball situps
100 squats
19:10
My buddy that I’m training with in the absense of the tanimal plowed through everything until the situps… he got 70 then promptly felt ill and threw up his breakfast outside He came back like a champ though and finished the workout…
[quote]Thirteen wrote:
Nice improvement Tmoney… ditto on the squats - I love that feeling though. I find with any squat for reps it’s a mental thing - it seems like your legs can always do “1 more” or in this case “20 more” or “35 more”
I modified the WOD:
75 jumping chinups (jump to bar just over 8 feet up, chinup, drop down and repeat)
75 ring pushups (rings at knee height)
100 ball situps
100 squats
19:10
My buddy that I’m training with in the absense of the tanimal plowed through everything until the situps… he got 70 then promptly felt ill and threw up his breakfast outside He came back like a champ though and finished the workout… [/quote]
Oh yeah thirteen, I feel ya bro, it is a great feeling. I was stumbling around for a few minutes until I got my balance back. And yeah, you’re right about the mental thing, it’s always “I can do 1 more, or 5 more, or 10 more, etc.” It’s a great feeling.
Nice modification with the WOD, I like the ring pushups. That’s funny about your friend throwing up, but glad he finished.
How is tanimal doing? Has she had her surgery yet? I wish her a speedy and healthy recovery.
How is tanimal doing? Has she had her surgery yet? I wish her a speedy and healthy recovery.[/quote]
Yeah she had the bone chip plucked out on Monday - straightforward thing really and she just has a couple of incisions on the front side of her ankle. The doctor also drilled a couple of small holes in the tibia to increase blood flow (and healing) in the area. Tanimal was actually hobbling around the day after the surgery and should be back to full strength in another 3-5 weeks… good news!
Today’s WOD:
Deadlifts 5x3
Started off slow but got heavy by the end:
kg: 115,125,135,145,155
lb: 253,275,297,319,341
My friend and I did some video of our lifts - hopefully I’ll post them up for your viewing displeasure…
5 rounds for time of:
500m row
15 hang power snatches 95lb
I subbed for a lighter weight in the snatches (should have done the heavier one though) and went with 78lb… all 5 sets of 15 were unbroken, so that says it wasn’t tooo hard…
time: 19:34.
My friend Jon did up a Youtube vid of our deadlifts - these were each of our last three lifts, mine are 297,319,341 and I’m the stiff - lookin dude in the shortsleeves with the sweet sideburns…
