tmoney, thanks!
juicy, we did do a lot of different tests at the beginning. Bodyfat, strength, endurance, aerobic, and anaerobic tests. The only measurement I took was of my waist, hips, and legs. I am not looking to gain much muscle as I am to lose bodyfat.
backlash, I may work on my kips or I may just leave it be for now. I guess I could do jumping chins instead of using the band…not sure, what do you think about jumping chins instead of kipping chins for now?..
jumping pull ups are a legit sub for kipping, set yourself up so you don’t get to much knee bend and are using all legs. I would suggest a progression try kipping as you fatigue go to dead hangs then jumping. Once you learn the kip it will change your world.
Also check out the vids of “Adrian teaches the kip” on the cf site. As far as the band goes some people like it. I didn’t, I found it to be a pain in the a$$.
When it comes to the rx’d weights since you are experimenting I don’t think I would go up in weight and down in reps this program is very well thought out.
I have watched that vid and I have practiced the way he shows…not a lot of practicing though, maybe that’s why I am not so good!
My upper body strength is way lacking in comparison to my lower body strength. Once I get stronger in my upper body in comparison to bodyweight, then I may try the kip again.
Well, I think tonight I am going to bastardize the WOD completely. The WOD calls for:
As many rounds in 20 minutes of:
2 muscle-ups
4 handstand push-ups
8 32kg Kettlebell swings
(a) I cannot do a muscle up to save my life
(b) I probably couldn’t do a handstand push-up to save my life (I am not sure because I have never tried).
(c) No kettlebells…
Soooooo, I think I will just do another metcon workout of my own concoction. It will consist of:
Twenty minutes of:
1:30 minutes cycling
8 35lb dumbbell swings
Let the games begin!
The 35lb dumbbell was way too light for me. So I adapted and opted to do 15 reps instead of 8.
Round 1 - 1:30, 8
Round 2 - 1:30, 8
Round 3 - 1:30, 15
Round 4 - 1:30, 15
Round 5 - 1:30, 15
Round 6 - 1:30, 15
Round 7 - 1:30, 15
Round 8 - 1:30, 15
Round 9 - 1:00, 0
Rest day tomorrow but I will still be heading in to do a nice uphill walk on the treadmill for about 40 minutes.
sub for muscle up=4 pullups and 4 ring dips.
use a dumbbell for kb
put your feet on a bench and get into a pike position and do full rom pushups for hspu sub
Good points re: the kip vs. dead hang pullups. I haven’t tried kipping yet with pullups but I did do it on the one muscle up that I’ve been able to achieve (out of about 8 attempts!). I see the kipping pullup as a completely different exercise and the only issue I have with it is the claim of “double the power” of a normal pullup.
Also, I definitely see the value in having an upper body movement (other than pushups) that one can do for higher numbers of reps. Totally different stimulus than regular dead hangs. I’ve also thought of subbing inverted rows for the kipping pullups as my numbers could be similar with the proper set-up (20+).
No workout for me today - left shoulder is feeling sore after the combo of heavy deadlift testing, heavy cleans, and multiple chins. Did some stretching work today, rest day scheduled tomorrow so I’ll do some pool running etc. I’ll probably have to ease into it on Wed, depending on the shoulder and the workout…
cb
RE: Kipping
Jumping pullups is a great sub and tougher than it looks especially if you are doing something like rounds of 26 pullup’s or something.
I prefer Eva T’s older teaching the kip video. Annie S. had a good one recently too, I haven’t watched Adrian’s, because I haven’t thought about it. There are also different kipping “styles” which people will refer to as different things, I’d personally just learn the basic one and experiment later.
RE: handstand pushups - work on static handstands against the wall, then once you are comfy with that, start pressing. Many people do these by flipping up so that your back is towards the wall. I’d opt for the opposite, so that you are facing the wall. The reason for this is so that in an event where you crash down you can just roll out of the bad handstand. This should definitely be something to be worked. The next progession after this would be with your hands on parallettes/blocks to increase your ROM (hands to ear level is great but recently a gymnastics coach told me full ROM is hands to the top of your shoulders so…I need to get back to work on my HSPU’s as well.
RE: Thirteen’s shoulder - good idea on laying off of it but there is plenty of ways to sub for a metcon like that. In regards to the shoulder every taken a look at the Diesel crew shoulder rehab routine? I’ve been using it pretty consistently since November or so fighting off some impingment issues.
[quote]tanimal wrote:
Well, I think tonight I am going to bastardize the WOD completely. The WOD calls for:
As many rounds in 20 minutes of:
2 muscle-ups
4 handstand push-ups
8 32kg Kettlebell swings
(a) I cannot do a muscle up to save my life
(b) I probably couldn’t do a handstand push-up to save my life (I am not sure because I have never tried).
(c) No kettlebells…
Soooooo, I think I will just do another metcon workout of my own concoction. It will consist of:
Twenty minutes of:
1:30 minutes cycling
8 35lb dumbbell swings
Let the games begin![/quote]
A no muscle up no HSPU sub could have looked something like this:
20 minutes of:
8 jumping pullups
8 dips
4 push presses or overhead strict press
8 heavy DB swings - 2 Pood ~=70+ pounds
[quote]Backlash79 wrote:
tanimal wrote:
Well, I think tonight I am going to bastardize the WOD completely. The WOD calls for:
As many rounds in 20 minutes of:
2 muscle-ups
4 handstand push-ups
8 32kg Kettlebell swings
(a) I cannot do a muscle up to save my life
(b) I probably couldn’t do a handstand push-up to save my life (I am not sure because I have never tried).
(c) No kettlebells…
Soooooo, I think I will just do another metcon workout of my own concoction. It will consist of:
Twenty minutes of:
1:30 minutes cycling
8 35lb dumbbell swings
Let the games begin!
A no muscle up no HSPU sub could have looked something like this:
20 minutes of:
8 jumping pullups
8 dips
4 push presses or overhead strict press
8 heavy DB swings - 2 Pood ~=70+ pounds
[/quote]
Thanks for the input but I can only do 3 dips so 8 dips is kind of out of the question unless I just do negatives. I know that 2 pood is 70lbs (or 32kg like I stated in the post before the last), but Thirteen advised me to not use that heavy of a weight because I had never done the swings before.
It turned out alright. I got a great workout in anyways, regardless of not doing any muscle ups or handstand pushups so I am not really worried about it. A 175lb girl can only expect to be able to perform limited bodyweight exercises unless practiced at it anyways, which I am not. I am working on it though, and that’s what matters.
WO my D:
43 minutes treadmill walk incline 12% 2.5mph
2 minutes run 8.5mph
5 minute cooldown
Set 1 - 3 full dips, 1 negative
Set 2 - 3 full dips, 1 negative
Set 3 - 3 full dips, 1 negative
Set 4 - 2 full dips, 1 negative
Ps - the ankle hurts now but I can’t help it, I like to run, even if only for two minutes lol. 4 weeks and 6 days until I start the recovery to running again…
Hey BackLash…
Yeah a friend of mine sent me some youtube links to check out for that Deisel series. My prehab routine has been a bit slack lately so I’ll check them out again and incorporate.
Did some light ring pushups and inverted rows today and it doesn’t feel any better or any worse, so we’ll see what the WOD is tomorrow. Like it’s been said, there are always ways to modify the WOD around injuries or ability…
Evening…
Today’s WOD: “Fight Gone Bad”
5 stations, 1 minute each, performed in circuit. Rest 1 minute, repeat. Rest another minute, go for a third circuit. The ‘score’ for this workout is total reps performed over the three circuits (one station is the rower so for that, each calorie counts as a point)
As Prescribed on the website:
Good male scores on the website look to be in the 300-400 range (the guy who got 400+ won the crossfit games last year). Females tend to average lower (220-270) and often use lighter weights than those prescribed.
My shoulder was feeling good so I gave it a good run. First round went well, second and third kicked my ass badly… little too fast out of the gate 
Exercise Weight Reps by round
Wallball (22lb) 28,15,17
SDHP (77lb) 21,16,14
Box Jumps (20") 30,22,20
Push press (77lb) 20,15,17
Row (calories) 23,19,19
Total: 296… dammit, wanted 300 but tough when you don’t know how many reps you need!
Tanimal stepped up to the plate today after a long day of work and did the following:
Exercise Weight Reps by round
Wallball (22lb) 25,20,18
SDHP (66lb) 20,15,19
Box Jumps (12") 25,25,20
Push Press (55lb) 25,24,15
Row (calories) 19,17,19
Total: 306!!! Domination by the Tanimal The funny thing was that I added wrong and thought we were going to tie so I was yelling at her to go harder and beat me on the rower… she really pushed it and didn’t have to, which I found funny haha.
Til next time
Today’s WOD:
Run 400m, rest 2 min, repeat 4x
Tanimal:
Ran 400’s on the treadmill with ankle brace (she can sort of do short distances without too much pain).
Incline set at 1%, speed between 8.0-8.7mph, times as follows:
1:50, 1:57, 1:48, 1:47
Thirteen:
Subbed seated bike sprints (800m) at level 13 (thought that would be appropriate…).
Times as follows:
58sec, 62sec, 67sec, 66sec.
Thought this one was going to be easy but nothing is easy when you push it!!! I’m using my best score (58sec) as one of my tests for anaerobic capacity.
Nice work by both of you, keep it going!
When incorporating Crossfit workouts into a regular training routine, do you perform them on an off day, or several hours after training if you train in the morning?
Thanks in advance.
Thanks!..I’m not sure what Thirteen was doing when he was doing Crossfit with his regular training routine, but I had one day where I did Crossfit and only Crossfit. My other days were 2 strength (upper and lower) and 1 power (FB). That was my four days of training a week.
WOD for March 21, 2008:
For time:
15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups
Count me out lol. I decided I would try and see if I could do a single HSPU but I got half way down adn thought I was going to crack my head open so I bailed. My workout was as follows (it was different but oh well)
7 rounds of:
5reps x 65lb Standing Shoulder Press
1 or 2 x Chin ups
5 x Hanging Leg Raises w/ Legs Straight
I didn’t take the time. I was trying to build more strength in the movements so maybe one day I will actually be able to do the real thing. To finish up, I did 30 minutes on the treadmill at an incline of 12% and speed of 2.5mph.
Have a happy easter. We may be taking somewhat of a break as we are headed up island to a small town that definately does not have anything that resembles a gym. We’ll see what we can do though…
[quote]mmllcc wrote:
I have done Crossfit (and the Zone diet) for three years now.
Before that I did your standard body building fair and never really progressed. So when I started Crossfit i tracked everything pretty meticulously as well as my PR’s, etc. Over a period of 2 and 1/2 years I got stronger, faster, etc. My Deadlift was over 3 times my body weight for example. In any case – what did not change was my body weight. I was at 155 lbs and 2 and 1/2 years later still at around 155 lbs. Now I lost some fat so some muscle was gained.
So then I decided to change my diet. I stayed on the zone so far as using it to count my blocks (or how many calories I was taking in – it is an easy system once you learn it). But I started doing the Double-Surge, eating more protein, taking BCAA’s during the day and when I woke up at night. Result: 6 months later I weigh over 184 lbs. And my PR’s have reflected the extra muscle as well.
My problem now is that I may need to start buying some new clothes.
So in any case – I think if you are not growing with Crossfit then you need to eat more.
[/quote]
Your gains are impressive! People usually think that these metabolic conditioning type workouts arent good for gaining mass, sure they arent optimal for mass but still work (very well for some). About 1year and a half ago i started a hardcore routine of this kind to lose some fat, but a ate a lot of crap in the process, and while i didnt lost much fat i had some good unexpected growth.
Its also important to remember that not all of crossfit is metcon.
There are 5x5 days, 10x1 days, 7x3 days, max rep with long rest period days, etc.
… Back from a restful long weekend…
Tmoney, when I was doing crossfit and other training together, I had one day dedicated to a “crossfit style” workout (Saturdays) and threw in other crossfit type things on other days.
One of my favorites for finishing my upper body workouts is a combo of 50 Wallballs (front squat to 22lb medball throw, 12 foot target) and 50 jumping chinups (jump to chinup bar ~8-8.5 feet, use momentum to get right into chinup). I’d usually do 20 wallballs, 20 chins, 15wallballs, 15 chins and so on until I got 50 each and tried to beat my time each week. Kinda fun and when you reach a peak of performance, change it up!
On lower body days, I might do a similar thing with one-legged box squats and box jumps, aiming for 100 each (50/leg with one leg squats) for time.
It’s a good way to motivate yourself when you’ve got that time factor involved!
Saturday was a rest day, and we both missed Sunday due to not being near a gym. I played about 1.5 hours of paintball both days and played around on my father’s TotalGym on Sunday as well (hey Chuck Norris loves it!).
Workout of the day from Sunday was 7x1 clean and jerk and today’s is 30 muscle-ups for time. I chose to do today’s workout on schedule and I’ll double up Sunday’s workout with whatever the WOD is for tomorrow.
30 muscle ups for time: A muscle up is like a chinup to dip, hopefully with a nice fluid motion and using hanging rings. My best ever is 1 rep, so for the 30 reppers I hung the rings so that the bottom of each was 6" above my head. I used a jump to get me going then worked from there.
Got 20 reps in about 14 minutes, then finished with 40 chinups and 40 closegrip pushups with feet elevated to make the equivalent of 10 muscle ups (1 muscle-up is converted to 4 chins and 4 dips in the crossfit system - I used cg pushups to save my shoulder). Total time: 23:02
Looking forward to tomorrow’s workout - haven’t done jerks in a long time so they’ll probably limit the numbers that I can clean… Til then
[quote]Thirteen wrote:
… Back from a restful long weekend…
Tmoney, when I was doing crossfit and other training together, I had one day dedicated to a “crossfit style” workout (Saturdays) and threw in other crossfit type things on other days.
One of my favorites for finishing my upper body workouts is a combo of 50 Wallballs (front squat to 22lb medball throw, 12 foot target) and 50 jumping chinups (jump to chinup bar ~8-8.5 feet, use momentum to get right into chinup). I’d usually do 20 wallballs, 20 chins, 15wallballs, 15 chins and so on until I got 50 each and tried to beat my time each week. Kinda fun and when you reach a peak of performance, change it up!
On lower body days, I might do a similar thing with one-legged box squats and box jumps, aiming for 100 each (50/leg with one leg squats) for time.
It’s a good way to motivate yourself when you’ve got that time factor involved![/quote]
Hey thirteen, thanks for the response, much appreciated. Tanimal, thanks for your response too a few days ago, much appreciated as well.
Yeah I tried the ‘Linda’ workout (10-9-8-7-6-5-4-3-2-1 reps) of deadlifts, bench press, and power cleans, and that wore me out!!! I had to wring out my shirt because there was so much sweat!! Amazing workout. I only used 135 lbs for all the weight, but it was enough for me to get a good workout. I think the standard was 30 minutes, I did it in 35, but it was enough to humble me, even though the weights were far less than what was supposed to be done.
I’m still on the heavy side (280 lbs) so I can’t do pull/chinups, so I just use bentover barbell rows in its place.
Thanks for the ideas from both of you, and keep rockin on!!