[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]
Nice… more ball-busting anaerobic conditioning hey? I’m sure you missed it…
[quote]Backlash79 wrote:
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.
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.[/quote]
sure thing, will do, i see those guys monday!
Thirteen did Michael really well this time around. I was geared up to do it as well (instead of FGB for the second time in 10 days…I am not THAT rugged…). I started my first row and finished it but my legs were toast. I had absolutely no power in the leg drive and my time was 3 or so seconds behind my first round time the last time we did Michael AND I felt like it was about as hard as FGB so I quit. Yup, I quit. My body has a real problem with me trying to train hard late in the day if I get up really early. Lack of sleep and a long day just killed it for me. I was pretty pissed off. I got over it in about 10 minutes though and did actually work on my kip technique (not that I really have any technique at the moment but that’s why I am working on it!)
March 30th WOD
Rest Day (However yesterday was pretty much a rest day with the whole Michael fiasco) SO:
Tanya’s Version of “Filthy Fifty”
50 Box Jumps (12" Box)
50 Jumping Pullups
50 20lb Dumbbell Swings
50 Lunges (Walking)
50 Double Crunches (Instead of KTE’s)
50 Push Press (45lb bar)
50 Back Extensions
50 Wall Ball (10lb Ball)
50 Push-ups
Total Time: 22:48
That was a good one. I wanted to work up to the full thing. I subbed push-ups for burpees and I took out the skipping. My ankle can only handle so much. One day I will attempt the full meal deal…
Till then…
Did a version of the filthy 50 too…
“Lower Body Filthy 50”
50x Box Jumps (20")
50x 1 leg squats to bench
50x walking lunges (25/leg)
25x GHR (push off with upper body)
50x High Step ups (26-28" box)
50 calories on the bike
Time: 15:50 big leg pump
Pretty easy - it’s amazing the difference adding in upper body and core work makes…!
March 31st WOD “Fran”
21-15-9
65lb Thrusters (I think Rx’d womens is 55lbs)
Pull-ups (with green band)
Total Time: 9:35
That was a tough one. My body was still tired from yesterday’s workout so I kind of struggled through this one. The thrusters were tougher than last time I did them even though I think it was the same weight. After my workout I did an extra 25 minutes of hiking on the tready.
Only three more weeks of the experiment for me and then it’s time for ankle surgery. I never thought I would be this excited for a surgery, but it’s been too long since I have been able to function normally…
This is a cool thread, thanks for making it. I started doing crossfit to lose weight and get back in shape. Its definitely working, and I started going to the gym last week to add some regular weightlifting.
I was wondering if you guys were doing the zone diet as well. If you are, I was interested in how that was going or what your nutrition is like. I read all of the thread, but skimmed through some of it so if you already stated please forgive me.
Anyway good work, you guys seem to be killing some of these workouts even with injuries. Get well soon and good luck with the rest of the experiment.
Thanks! Neither of us is on the Zone diet. I am trying to NOT eat chocolate every day…that’s my diet lol. We are trying to make changes to be more healthy in our eating practices. I am trying to eat more vegetables and less breads. Thirteen is trying out the whole “I don’t want to eat meat if it’s not organic” thing and I am kind of tagging along with that.
We will be doing a bodyfat sometime this week to see if there have been any changes…
April 1st WOD
4 x 800m Run each for time. Rest as much as needed between intervals.
Round 1 - 4:15 minutes
Round 2 - 4:10 minutes
Round 3 - 4:11 minutes
Round 4 - 3:55 minutes
Total time including rest periods: 23:55 min
My ankle is feeling a little achey but OH WELL, less than 3 weeks to go!!!
4 star thread. Would read again.
I have been watching this thread since you started and was wondering how you feel about cf so far? I know it has not been long, do feel any changes in work capacity? How about mental capacity? some of the workouts take mental toughness as well as physical. Good Work
Still working around the sore shoulder (and sore foot - the doc says I’ll have to get a custom orthotic to prevent my foot from flexing in the wrong spots…).
WOD: Subbed Rowing for Running
4x800m, rest as needed (I took about 5 minutes between each)
Beat my previous PB on all rounds:
Previous PB: 2:53
Rd1: 2:50.9
Rd2: 2:48.7
Rd3: 2:47.9
Rd4: 2:51.2
Pacing is interesting with this - the best time I got (round 3) was the result of holding 1:35 - 1:38 500m splits for the first 200m then just holding on for the rest.
I’d like to test my 500m time as that is a distance that there are solid standards/norms for. I figure I could get in the low 1:40s or even 1:30s with some more solid time on the erg!!
[quote]rabbit2u wrote:
I have been watching this thread since you started and was wondering how you feel about cf so far? I know it has not been long, do feel any changes in work capacity? How about mental capacity? some of the workouts take mental toughness as well as physical. Good Work[/quote]
Hi Rabbit,
I’m really happy with my Crossfit experience so far. The things that I like best about the program are the unpredictability of the WOD’s and the time factor.
This is probably the first program that I get excited about every day because I don’t know what’s coming up next. I’ve been known to hit “refresh” on my browser multiple times in a row to see if the next WOD has been posted yet.
I’m a competitive person, and the timing factor is a huge motivator for me both to compete against myself, Tanimal, and the other times I see on the website.
In terms of physical/psychological improvements, my daily energy level has increased hugely. I’m now looking for ways to get active as opposed to doing my one workout and leaving it at that. For work capacity, I have seen a big difference between when I did the first “Michael” workout and the second, dropping over a minute on my total time and feeling much much better afterwards!
A couple of drawbacks so far that I see are:
What I perceive to be a lack of horizontal pulling movements (and a resulting over-reliance on pullups). Subbing inverted rows regularly could deal with this probably though.
My ego got me into trouble with my shoulder. I pushed too hard out of the gate and as a result am taking it “easy” this week. The program as prescribed is TOUGH and will kick your ass if you’re not in 100% injury free shape. That being said, the proper procedure is to scale workouts to build capacity, and it was my fault that I plunged right into it!
In summary, feeling good, really motivated, and enjoying the experience!
Most def. We have a crossfit program at a BJJ gym here in St.Louis. Prolly no coincidence that the team kicks major ass.
[quote]Thirteen wrote:
WOD: Subbed Rowing for Running
4x800m, rest as needed (I took about 5 minutes between each)
Beat my previous PB on all rounds:
Previous PB: 2:53
Rd1: 2:50.9
Rd2: 2:48.7
Rd3: 2:47.9
Rd4: 2:51.2
Pacing is interesting with this - the best time I got (round 3) was the result of holding 1:35 - 1:38 500m splits for the first 200m then just holding on for the rest.
I’d like to test my 500m time as that is a distance that there are solid standards/norms for. I figure I could get in the low 1:40s or even 1:30s with some more solid time on the erg!!
[/quote]
I didn’t catch it before but the standard sub for a 400m run is a 500m row. Even though I can sprint 400m sub at sub 1:30, my PR for a 500m row is 1:31.
[quote]Breakzilla wrote:
romanaz wrote:i dont know why everyone rips on Crossfit, its probably one of the best ideas to come out of America in the recent past.
Most def. We have a crossfit program at a BJJ gym here in St.Louis. Prolly no coincidence that the team kicks major ass.[/quote]
Is that Rodrigo Vaghi’s school? Cause those guys are animals.
[quote]Backlash79 wrote:
I didn’t catch it before but the standard sub for a 400m run is a 500m row. Even though I can sprint 400m sub at sub 1:30, my PR for a 500m row is 1:31.
[/quote]
That’s a good time for the 500! It seems an interesting sub (500row vs 400run) given that even national level rowers have trouble getting sub 1:20 on 500m, but I know a bunch of people that are running 400’s at just around 1:00. I figure in top shape, I could run a 400 at sub 1:10, so when a 400m run is in the WOD, I do a 800m bike, which usually puts me between 55 and 70 seconds.
I should try the 500 though - I’m sure as my technique and specific/general conditioning goes up my time will go down! First target will be breaking 1:40, then 1:35, then trying to equal or beat your PB (haha - that will be a while yet…)
April 2nd WOD
5 Rounds for time of:
30 glute-ham sit-ups
25 back extensions
Now, I think my rectus abdominis would rip out of my sternum doing the glute-ham sit-ups and my back would also break in half from lack of hyperextension flexibility…SO, I subbed for Swiss ball reverse crunches (Some call them swiss ball knee tucks. Get in the push-up position and pull the ball towards your chest with your feet). Thirteen subbed swiss ball full fit ups.
Total Time (Thirteen): 11:26 minutes
Total Time (Tanimal): 11:43 minutes
I will be suprised if I am able to walk tomorrow my back was so tight after my workout. I had to stretch it out for at least 5 minutes straight. No joke. It was painful.
Must not have been too painful though. Thirteen started trying out some different movements to see what bothered his shoulder and while I was waiting I was watching a couple guys DL. One of the guys had probably the worst form I had ever seen and was trying to rep out 110kg. It inspired me to DL. That’s when I threw down a solid rep at 110kg too…PR right there. Pretty suprised I was able to considering the torture my back had just endured. Maybe that means good things for the final testing?..
I’ve been doing Crossfit for the past couple of weeks, and I must say it’s the best workout I’ve ever had. I’m gassed after every training session. The great thing is that it usually doesn’t take that long to complete the workouts, but I’m completely tanked at the end.
On some of the WOD’s that include running, I usually jog instead of run, so that I can complete whatever exercise is scheduled between laps (squats, push ups, etc), and also make it all the way around the track without having to stop.
I’m really enjoying this training and will continue to use it. Thanks again for starting the thread thirteen and tanimal, looks like both of you are making good progress!
[quote]Thirteen wrote:
Backlash79 wrote:
I didn’t catch it before but the standard sub for a 400m run is a 500m row. Even though I can sprint 400m sub at sub 1:30, my PR for a 500m row is 1:31.
That’s a good time for the 500! It seems an interesting sub (500row vs 400run) given that even national level rowers have trouble getting sub 1:20 on 500m, but I know a bunch of people that are running 400’s at just around 1:00. I figure in top shape, I could run a 400 at sub 1:10, so when a 400m run is in the WOD, I do a 800m bike, which usually puts me between 55 and 70 seconds.
I should try the 500 though - I’m sure as my technique and specific/general conditioning goes up my time will go down! First target will be breaking 1:40, then 1:35, then trying to equal or beat your PB (haha - that will be a while yet…) [/quote]
Holy crap I was WASTED after that. Rowing is HARD.
There are several rowing technique videos that have been on Crossfit in the last year+ definitely worth a look.
Did the “Fran” workout today (thrusters [front squat - push press] with 95 pounds supersetted with pullups.
Fran calls for 21-15-9 reps, but was too gassed after the first 12 reps, so in order to get the 45 reps instead, I did 12-9-6-3-5-5-5. I substituted pullups with bent over rows with the same 95 bar.
My shoulders are a little sore, my back is a little sore, but my quads are on fire! I know the thrusters require a deep front squat at the beginning, and I’ve never done more than 10 deep front squats with any weight, let alone 45 reps with 95 pounds. Good workout.