3 Rounds
Row 500m
Run 400m
3 min rest

Running after rowing...evil. My legs almost collapsed right out of the gate.

By round, it went 3:31, 3:38, and 3:42.

then:

Bench Press 5-4-3-2-1-1-1

185x5
195x4
205x3
215x2
225x1
230x1
235x1



then:

4 rounds
7 Muscle-Ups
15 Deadlifts, 225lb
30 Walking Lunges


16:08....too slow (DLs 2 days in a row...not so good)

3/6/2011 8:48:22 PM

Games site is live...I just registered

https://games.crossfit.com/



3 RFT
400m run
15 sq snatches, 75lb
9 HSPU

13:06

3/8/2011 1:37:07 PM

Camille's thrusters (3:07) and kips(3:29) look awful!

http://www.youtube.com/watch?v=dXBbrq8hNuA

3/8/2011 4:07:56 PM

good luck at the games!

today was tough

5 rounds

10 OH squats (155#)
10 pull ups
50 meter suicides (5-4-3-2-1) - meaning the first round was 5 full 50 meter suicides - up to 10 meters back, 20m back, 30m back, 40m back, 50m back = 1

second round was 4

and so on

29:34

3/8/2011 8:10:52 PM

Stomach flu crampin my style...

3/9/2011 5:09:52 PM

Gave this one a try, it's from a recent local affiliate competition.

21-15-9
squat cleans
bar lunges
push press or jerk it

RXed 115/75

I did it at 60 and didn't even get to the 9s. :-(

3/10/2011 10:32:43 AM

20 mins
1 clean, 200lb
1 muscle-up
2 cleans
2 muscle-up
etc.


6 Rounds + 2 Cleans

Cleans were way heavier than I'm used to doing in a WOD...ah well

back to the gym again tonight

3/10/2011 1:50:32 PM

that is very heavy for a WOD.

deadlifts today for me

3/10/2011 3:36:13 PM

Did anyone else watch the video? For someone like her at that level...it's embarassing.

3/10/2011 5:50:37 PM

back from the stomach flu...lost 7 pounds to fall to 145 at the lowest. Up to 149.

Return WOD sunday:
7 rounds for time:
10 thrusters @ 40#
10 pullups

10:50

Today, did split jerks. Just can't do these o-lifts at the Y to max potential since I can't drop weights.

3/14/2011 10:41:30 PM

^^ not sure which video you're talking about?


EDIT: OH, the Camille video. It's probably one of those things where they asked her to submit the wod video...she did the wod...probably saw the shitty ROM, but had to submit it anyway


she had no problem with ROM at the games which would lead me to believe, when judged, she'll be fine. I think people freak out too much about the "elite" athlete videos HQ posts....sometimes I think they post them just to fuck with people because that's the first thing people do...complain

[Edited on March 15, 2011 at 5:14 AM. Reason : ]

3/15/2011 5:11:48 AM

Any one else doing the Open?


Practice run through the WOD got me 6 rounds RX


Had some issues with my new (lighter) cable rope...I've been practicing and my timing is much better

hoping for 7+ rounds on Saturday when it counts

3/17/2011 4:03:39 PM

i'll prolly try it soon but like you im having trouble with my new jumprope

Got one of those RX ropes like you said and it is waaaaay different than those macaroni joints

gotta practice it more

3/17/2011 5:12:04 PM

you'll learn to love it


I finally am good with my new one...just takes a day or so to work out the timing with a faster rope

3/17/2011 10:05:06 PM

CF Durham

http://livingsocial.com/deals/32399-four-crossfit-classes

3/30/2011 5:22:36 AM

trying out a protein bar recipe from scratch. anyone have any success?

4/2/2011 10:59:10 PM

I've made a modified no-bake chocolate peanut butter bar found in this link

http://www.mikemahler.com/articles/proteinbars.html

mine were basically just natural peanut butter, chocolate whey powder and sunflower seeds and I think I added some honey for good measure.

I only attempted it once, they were good but I coulda made them better (Too much peanut butter and not enough chocolate or nuts)

4/4/2011 11:35:07 AM

If I go in tonight I am training 8 days straight, but I don't feel sore!!! :-(

Bad isn't it? :-(

My WODs were not that tough though and weights have been light because of lower back soreness so I feel I can give it another go tonight.

3/31/2011 5 RTF
10 burpee-wallballs(14#)
5 power snatches (45#)
4/1/2011 "Elizabeth" 21-15-9
Squat cleans(50#)
Ring dips
4/2/2011 4 mile run
4/3/2011 5 RFT
400meter runs
15 OHS(45#)
15 hand release PUs
4/4/2011 21-15-9
deadlifts(85#)
Pullups
5-Apr 5 RFT
400meter runs
15 OHS(45#)
15 hand release PU's
4/6/2011 3 RFT
10 deadlifts(95#)
10 single arm KB thrusters
10 burpees
10 wallball situps
4/7/2011 15 min AMRAP
9 Deadlifts (#???)
12 box jumps
15 hand release PUs




[Edited on April 7, 2011 at 1:03 PM. Reason : ....]

4/7/2011 1:01:29 PM

Not sure if anyone has had a chance to see the mainsite WOD today. Pretty crazy:

Quote :

"Complete as many rounds and reps as possible in 10 minutes of: 60 Bar-facing burpees 120 pound Overhead squat, 30 reps 10 Muscle-ups"

Not even the fastest time can complete a full round.

4/13/2011 4:07:35 PM

Yeah I was laughing at this one last night...I'm not even sure I'm going to make it to the muscleups

4/13/2011 4:23:53 PM

Can someone confirm that the CrossFit Games will be televised this year?
And there will be "uniforms"?

6/20/2011 9:51:10 PM

Joined a Crossfit today and did the first of 6 introductory workouts and it completely kicked my ass. Absolutely awesome.

6/20/2011 10:12:42 PM

^Nice, which box did you join?

I am about to move closer to the Six Forks location and am really looking forward to the training. My form on some of the heavy lifts, such as dead-lifts and clean and jerks, are atrocious.

6/21/2011 10:30:11 AM

I just moved to Texas but I joined Crossfit Whiterock. Guy that runs it used to have a crossfit gym in Seattle when there were only two in the country and is really knowledgeable.

6/21/2011 10:39:00 AM

love yesterday's workout...9:36 RX

6/21/2011 11:56:18 AM

does crossfit use the TRX system or is that a separate kinda enterprise or whatever


because im thinking crossfit plus TRX would be freakin killa

6/21/2011 12:15:54 PM

^we do not use TRX

we use gymnastics rings, however, which one might consider to be similar


as far as the CF Games goes:

it will most likely be televised this year, much like the strongman is each year

as per the uniforms:

a well known CF athlete detailed that Reebok is outfitting ALL of the competitors with uniforms for the games...including underwear (compression shorts, sports bras, etc). The shirts will have the athletes names, competitor number, and affiliate on them...not sure what this means yet for sponsored athletes (Rogue, Again Faster, etc)

[Edited on June 21, 2011 at 2:20 PM. Reason : ]

6/21/2011 2:18:56 PM

I want some runt crossfitter to tell me why you don't bench press. But for once, spare me the rhetoric on it not being functional. In return, I'll spare you a list of movements your pectorals perform.

So what is it, twig boy pussies? Can't get the big weight up? Fraid of getting pinned? Or did you actually invent a workout to hide that you have no upper body strength?

Come to think of it, all crossfit is, is an excuse for weak individuals to not have to lift heavy and feel good about themselves for their poor strength.

6/21/2011 4:00:23 PM

So I lied, here are some functional movements helped by bench pressing.


Downward Scapular Rotation. Lowering the scapula, while also rotating the inferior angle of the scapula medially (i.e. to the inside).
Internal Shoulder Rotation. Rotary movement around the longitudinal axis of the bone toward the center of the body; turning the upper arm inward.
Scapular Depression. Moving the scapula downward.
Scapular Protraction. Moving the scapula forward.
Shoulder Adduction. Pulling the upper arms downward and to the side of the body, from an elevated position; exemplified by the pull-ups or pull-downs exercises.
Shoulder Abduction. Moving the upper arm to the side, upward and away from the body; as exemplified by a "wing-flapping" motion or the lateral raise exercises.
Shoulder Extension. Pulling the upper arm downward from an elevated position.
Shoulder Flexion. Lifting the upper arms upward and to the front.
Transverse Shoulder Adduction. Moving the upper arm toward the center-line of the body and across the chest on a horizontal plane, with triceps facing the floor; exemplified by the "pec-deck" exercise machine.
Transverse Shoulder Flexion. Moving the upper arm toward the center-line of the body and across the chest, on a horizontal plane and with the elbows pointed outward; as exemplified by a "bear hug" movement.

6/21/2011 4:49:35 PM

http://www.crossfit.com/mt-archive2/007602.html

http://www.crossfit.com/mt-archive2/007569.html

http://www.crossfit.com/mt-archive2/007492.html

This took about 35 seconds...

6/21/2011 4:53:32 PM

You forgot benchmark WOD, "Linda" has bench press.

6/21/2011 5:24:35 PM

in my opinion anyone that tells you somethin doesnt have functional movements

ask them what they do in life other than go to work and go do crossfit.

6/21/2011 5:26:34 PM

OMG! I only looked at the first link. 155 lbs? Is that it?

You were supposed to defend your position, not justify mine.

Was that "bench" workout written for an 11 year old girl.

6/21/2011 5:40:42 PM

really it aint worth refuting you over, youre an idiot


youre probably too gassed to request another spot after you get off the bench son

btw is that location in the link the Forged Fitness location? yalll might see me training over there once in awhile

[Edited on June 21, 2011 at 5:44 PM. Reason : d]

6/21/2011 5:42:50 PM

Having a big bench means you're out of shape?

6/21/2011 5:50:05 PM

you obviously arent keen on crosstraining or any other variants of exercise

so ya, im saying your philosophy sucks, not the function of bench pressing. YOU suck.

if you could just lay under a bench and do what professional athletes all over the world are doing then it would be pretty inexpensive to be a legend

[Edited on June 21, 2011 at 5:52 PM. Reason : d]

6/21/2011 5:51:47 PM

No, the xfit philosophy is flawed. It takes from a lot of different forms of lifting, but doesn't appreciate the sub parts of its whole.

You gain nothing power cleaning 135 200 times. It is an explosive lift. Heavy weight lifted explosively. Thats how Olympic lifts are done. Not 95 lbs 8,000 times in eight rounds. (the clean is not an Olympic lift in and of itself, obviously, it is if the jerk is involved)

Seriously, how many OLD people can crossfit when there are 60 year old men who can achieve elite powerlifting lift totals and bodybuilders don't hit their prime until their late thirties?

That and anybody with 1000 bucks can become "certified" as a trainer in a weekend.

6/21/2011 6:00:36 PM

Just stay out of the CrossFit thread if it gets you all worked up. You're just spouting off the same bs as other haters.

6/21/2011 8:55:28 PM

fuck this dude

6/21/2011 10:06:10 PM

seriously toying with the idea of joining the crossfit gym here.

unfortunately it's $$texas BUT i know that i'll do the movements wrong if i don't have someone watching me coaching me through it.

grrrr decisions decisions.

6/21/2011 10:19:01 PM

The move to televise the competition this summer have anything to do with Reebok's sponsorship...come on they have money!!!

6/22/2011 3:04:52 AM

http://games.crossfit.com/features/going-games

6/22/2011 5:16:43 AM

Quote :

"OMG! I only looked at the first link. 155 lbs? Is that it? ... Was that "bench" workout written for an 11 year old girl."

Most days, the workout isn't a dedicated "bench" workout, or "arms", or "upper body". There are "lift days" every so often, but more common is a timed workout where the goal isn't to lift as much weight as you can, but enough that it is fatiguing to both the muscular and cardiovascular systems. Or, to put it in simpler terms for you, we don't just do 10-15 reps followed by sitting there starting at ourselves in the mirror for 5 minutes.

Quote :

"You gain nothing power cleaning 135 200 times"

I assume you can prove this or link to a statistical study that does so? Arguing that Crossfit is using the lift in a different way than it was intended isn't exactly a justification for only doing it that way. Have you seen the guys who hold records in the olympic lifts? I have no desire to look like them, and I'd be willing to bet if you put them under a pair of rings they wouldn't be able to get their body above them.

You clearly have a fundamental misunderstanding of what crossfit is at all. If you aren't going to bother reading anything on the topic, do you really think it's worth our time to argue with you?

[Edited on June 22, 2011 at 9:25 AM. Reason : HOW MUCH 'YA BENCH?!]

6/22/2011 9:23:34 AM

you gain metabolic conditioning with high numbers of clean reps.

btw, anyone see Danny Nichols do 325 thruster (after doing 305 and 315)

BEAST

http://www.youtube.com/watch?v=LVT2gTvFqP4

6/22/2011 10:04:13 PM

metabolic conditioning? you'd be better off doing box squats w/ 30-45 seconds rest at about 55% of your 1RM (for a crossfitter i'd recond that's about the bar) for 10 sets w/ 2 reps each.

not to mention that squats release more hormones that'll help you grow, not catabolize your muscles so that you are "ultra" fit at 135 lbs.

but hey, you'll be good at doing crossfit!

6/22/2011 10:14:41 PM

how about - to each their own

jeeze

6/22/2011 10:22:21 PM

Thank you for responding directly to all the points made against you maximus. Your shitty arguments will all be taken into consideration now.

6/23/2011 12:05:31 AM

Since he showed his E-penis, I will show mine...

I am 6', 210. I bench 375, squat 425, deadlift 460, and clean/jerk 250.

Now, maybe that's not as much as you, but it's hardly weak and I am an avid crossfitter. I work out with several guys with similar stats.

You can gain strength in the program. Does it maximize straight up size gain? Absolutely not...shocker here though, most of us don't want that.

6/23/2011 8:50:51 AM

Squatting less than you deadlift is indicative of weak hips.

6/23/2011 10:34:48 AM

I really want to post a "your mama" joke here

6/23/2011 10:52:04 AM