Yesterdays was:
20pullups
30pushups
40situps
50bwsquats(low)
rest 3 min
repeat 5 times
Bit sick of pullups so subbed inverted rows, crunches were double crunches (which are considerably harder than normal crunches!!)
Rocked the first round pretty good, from there on it was just survival… this workout definitely took a toll on me - I’ve never thrown up from training but this one got me close :):)
Goal was to get under 3min for the first round (140reps in 180secs).
I’m quickly realizing that there’s a fine balance between working as hard as I possibly can and crashing and burning in the later rounds. I wonder if I had “paced” myself my average and total time would have been less? Either way, I’ve got a lot to work on for this WOD!
Took some “before” photos a while ago, thinking I might post them up… we’ll see - maybe I’ll wait until I’ve made my “miraculous” transformation
[quote]Thirteen wrote:
I’m quickly realizing that there’s a fine balance between working as hard as I possibly can and crashing and burning in the later rounds. I wonder if I had “paced” myself my average and total time would have been less? Either way, I’ve got a lot to work on for this WOD!
[/quote]
That is a decent time. Barbara always just sucked for me.
The pacing thing and going all out thing has been a topic of much debate as you have people advocating both. What I personally got out of it is sometimes pace it, sometimes thrash it. Doing just one all the time has it’s drawbacks.
How’s the shoulder feeling? I know that sometimes it seems like it’s pullups for weeks and then it’ll be gone for a few workouts.
Yeah I think I’ll have to adjust and not try to set my goals too high right off the bat for every workout… I am really competitive though so it’s hard not to try and equal the times I see up on the website!
Shoulder’s doing pretty well - I skipped the pullups in Barb to ease up a bit, but what do you know… more pullups in todays WOD! At least they are sets of 12 and I can knock those out with my normal dead-hang style. I think I’ll adjust the grip I use each time (from neutral to pronated to supinated to mixed etc) as that might decrease that “pattern overload”… how do you work around your shoulder?
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
I substituted pull-ups for bent-over rows with 30 lb dumbbells, and finished in 22.05. Other people had posted times in the 18-19 minute range, so I have something to work towards.
I’ve noticed that since I started incorporating Crossfit workouts into my routine, I get a much better workout out of them and I’m always pretty sore the next day, so I’m definitely liking them.
Also, after I finish the workouts, I’m laying on the gym floor for like 10 minutes and just staring at the ceiling, trying to catch my breath. I’m definitely lovin that, because it makes me feel like I really hit it hard.
On a side note, the track at my gym is a hard, colored rubber. After I was done today, I was laying on the floor with my arms out. When I got up, I noticed the sweatmark on the floor was a V-Taper impression, with the broad shoulders and the small waist, so maybe some progress is being made, even though it was a sweat outline lol.
Thanks again to both of you (Thirteen and Tanimal) for starting this thread. If it wasn’t for this thread, I wouldn’t have been doing Crossfit workouts and getting such a good workout in. Thanks again to both of you.
[quote]Thirteen wrote:
Yeah I think I’ll have to adjust and not try to set my goals too high right off the bat for every workout… I am really competitive though so it’s hard not to try and equal the times I see up on the website!
Shoulder’s doing pretty well - I skipped the pullups in Barb to ease up a bit, but what do you know… more pullups in todays WOD! At least they are sets of 12 and I can knock those out with my normal dead-hang style. I think I’ll adjust the grip I use each time (from neutral to pronated to supinated to mixed etc) as that might decrease that “pattern overload”… how do you work around your shoulder?[/quote]
Right now my shoulder is fine with pulling it’s my elbow that’s been bothering me the last few weeks. I think I tweaked it messing on my rings. Right now pullups bother my elbow but not chinups. Holding things overhead isn’t all that fun either. I’ve been trying to ice it and massage it, I probably should just cut stuf out with my left arm for a bit but I keep hoping it’ll just be fine.
Barbara was a write-off for me. I worked hard but I didn’t have the timer watch so I don’t know what my time was. Maybe took me 35 minutes with the 3 minutes rest in between every set. In the first round, I did 30 inverted rows instead of 20. That was intense.
March 27th WOD
3 rounds for time:
400m Run
21 55lb Dumbbell Swings
12 Pull-ups (I used the assist machine)
Total time: 20:27 minutes.
The runs ranged from 1:30 to 1:50 but the dumbbell swings just about damn near killed me. I could only get 11 reps on my first round and had to struggle through the remaining 10 to move on to pull-ups. Serves me right for not scaling the weight to the women’s weight…
March 28th WOD
7 x 1 Split Jerk
40kg
50kg
55kg
60kg (wasn’t clean so I tried again)
60kg (clean)
62.5kg (miss)
62.5kg (not clean)
Working at the gym this morning. Started at 6am. Working until 1pm and then I have to go to the Intermediate Shamrocks Lacrosse practice and will be there until 4pm (I am their Athletic Trainer). I may not feel like doing Fight Gone Bad again today. I would barf for sure. Crossfit workouts are not very fun when you are sleep deprived. If I can sneak a nap in then I might consider it.
[quote]JuicyLucy wrote:
What is crossfit training? I mean what’s it for? To improve strength, power, endurance or simply kill people of?
I can’t get my head round the concept of doing work with zero rest or very little rest.
How does your week look like? When do you do strength training, cardio, endurance etc.???
To me it all looks like cardio even the strength work outs.
What is for example “Linda”?
Linda = 1.5BW Deadlift, BW Bench press, 3/4 BW Squat Cleans
(10,9,8,7,6,5,4,3,2,1)
Is it strength workout? Why is there no rest what so ever?
I must say I like crossfit. It is very challenging and fun. Just too intense. Are there any easy days in a typical crossfit week?
Thanks you two are doing a great job.[/quote]
We’ve been doing Crossfit for a couple weeks now and so far we have had two workouts that were 7 x 1 taking as much rest as you want. The whole premise of Crossfit is that it is supposed to work all those components you asked about. Does it really? We’re not sure! That’s why we are doing this experiment. Three more weeks and we will do testing again and then we will see which aspects of fitness have improved and which aspects have declined.
Right now our week look exactly like the WOD on the site. We are following their program to a T. Well, I actually do cardio sometimes in addition to their workouts. Mostly just treadmill walking though. Thirteen sometimes throws in a little shoulder rehab. Other than that it looks like their WOD. I never know what the next day looks like. That’s kind of fun though!
[quote]tmoney1 wrote:
I did the “Angie” workout today which is:
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
I substituted pull-ups for bent-over rows with 30 lb dumbbells, and finished in 22.05. Other people had posted times in the 18-19 minute range, so I have something to work towards.
Also, after I finish the workouts, I’m laying on the gym floor for like 10 minutes and just staring at the ceiling, trying to catch my breath. I’m definitely lovin that, because it makes me feel like I really hit it hard.
Thanks again to both of you (Thirteen and Tanimal) for starting this thread. If it wasn’t for this thread, I wouldn’t have been doing Crossfit workouts and getting such a good workout in. Thanks again to both of you.
.[/quote]
Hey Tmoney, nice work with the Angie workout… I like your sub for the 100 pullups (those would be the killer for me since I haven’t learned kipping pullups yet). Ditto with the lying on the floor thing but most times I try to keep moving (trust me it feels better after the first minute or so!).
This type of training brings me back to my rugby days where there were some tough conditioning sessions that I dreaded a little bit but felt amazing afterwards… kinda addicting, in a good way
Right now my shoulder is fine with pulling it’s my elbow that’s been bothering me the last few weeks. I think I tweaked it messing on my rings. Right now pullups bother my elbow but not chinups. Holding things overhead isn’t all that fun either. I’ve been trying to ice it and massage it, I probably should just cut stuf out with my left arm for a bit but I keep hoping it’ll just be fine.
I always found Helen to be fun. [/quote]
Ha I’m the same way with my shoulder - don’t want to quit doing things but am coming to the realization that might be the best in the long term! I have yet to make up the Helen workout due to being incredibly sore through the shoulders from Barbara.
Tried the split jerk workout from yesterday, didn’t go so well as I was a bit protective of my shoulder:
60kgx1, 80kgx1 but couldn’t hold, 80kgxsame, 80kg miss.
Left it at that, then did some shoulder stretching.
I’m going to ease off the shoulder today and tomorrow, probably do the 4x400m “run” workout (which is 4x800m bike for me) today and then Michael (800m row, 50xback ext, 50xsitups for three rounds no rest) tomorrow, then get back into the WOD on Monday.
Feeling great besides the shoulder though - lots of energy!
thirteen and tanimal, i just started trainig with rob wolf and nikki violeti AGAIN over at nor-cal strength and conditioning(formerly cross fit nor-cal) for a variety of reasons. i am mixing their conditioining programming with lots of OLing in an effort to improve my throwing.
[quote]mmllcc wrote:
heavythrower wrote:
what i would do often, was lower the volume and up the load on some of there rep schemes.
instead of a set of deads with 225lbs for 21-15-9, i would do maybe 350lbs for 11-7-3,
also, maybe i would do a standard WOD, but i would either start it or end it with a heavy big movement.
IF you do it for time – that is totally acceptable. Nothing wrong with that. Most people scale the WOD down – some, like myself scale it up occasionally when I want to deal with more weight.
I will say this though. I think you see moderate weights in Metcon WOD like this because when fatigue sets in, form does suffer and injuries are not likely with such moderate weights…that is my opinion of it anyway. The point of Metcon is power generation. Not to say you should allow your form to break down so much you are doing fore-head ups instead of pullups…but it does happen to a degree.[/quote]
whatever man…
i never did things for time. it as hard for me just to get through the workout, much less try to time shit and increase it. also, at 250lbs, i had about 70lbs on their biggest strongest guy(greg everet).
not to diminish what those guys cold do, but i am sorry, physics does not lie, much of the body-weight stuff they did, dips, muscle ups, chins, lunges, etc, are a lot different when you are 5’6" 250lbs, as opposed to 5’ 9-10" 150-170lbs. there were a lot of “skinny” people training there at the time.
Question: with a workout such as the “Angie,” can you superset the pull-ups, push-ups, sit-ups and squats? Or, must you finish one exercicse before moving onto the next?
I’ve been doing the “300” workout consistently for about 6 months now, and it’s very similar to the Crossfit workouts, especially since you meausre yourself in time. With the 300, I know you can’t move onto to the next exercise until you finish the current one you are doing.
[quote]heavythrower wrote:
thirteen and tanimal, i just started trainig with rob wolf and nikki violeti AGAIN over at nor-cal strength and conditioning(formerly cross fit nor-cal) for a variety of reasons. i am mixing their conditioining programming with lots of OLing in an effort to improve my throwing. [/quote]
Tell them Allen in DC says hey. Ask him when he’s going to risk flying out to DC again.
I’m sure he’ll plug it to you at some point but his blog is chock full of good stuff.
So I’ve come to the realization that I need to give my shoulder more than a couple of days off from intense training. For the next week, I’m going to work in some pushups, presses, rows, and chin-ups, but only in small quantities to build my tolerance back up. I’m confident it will come around with a reduced volume of work.
Yesterday, I was feeling good, so I took on my version of the “Michael” workout: 800m row, 25 back extensions, 25 double crunches, repeat 3x for time with no rest.
I ended up taking over a minute off my time (17:18 vs. 18:20) and felt much much better afterwards (recovered in only a couple of minutes)!
Here are my row times versus last time
Last time This time
rd1: 2:55 rd1: 2:53
rd2: 3:02 rd2: 2:57
rd3: 3:03 rd3: 3:08
I eased off a bit in the last row to make sure I had energy to blast through the last round of extensions and situps… feel good about that improvement!
