yes

http://www.youtube.com/watch?v=K8JQhb-mWUg

Something you may be able to benefit from.

9/26/2008 9:06:10 PM

ahh nice, definately gonna try that leaning technique


How long did it take you to get the technique down? I think Im gonna do some maybe before and/or after the WOD not involving muscle ups to practice.

9/26/2008 10:17:22 PM

Several months. Not sure exactly.

9/26/2008 10:21:51 PM

its gonna take me a few weeks to master it...but i love dips anyways

9/26/2008 10:25:53 PM

I bought some bands so I can start doing band-assisted muscle-ups

we'll see how that goes....

9/27/2008 11:37:03 AM

was thinking about doing that too.

Definately report back plz

9/27/2008 11:39:38 AM

Did todays WOD

4 rounds of

400m
50 squats


11:41 PR

My very first WOD was this work out and I did 35 squats instead of 50 with a time of 12:05.

pretty happy with it

9/27/2008 3:22:54 PM

success! My band set came with a light, medium, and hard

ended up having to use all 3, but still very promising

30 [band] muscle-ups for time:

9.11:58

9/27/2008 6:55:42 PM

nice, I'll pick up a set of bands then

9/27/2008 10:40:38 PM

this is what I bought...Play-It-Again Sports for like $10

9/28/2008 12:20:43 AM

The first time I did Crossfit, the WOD was "The Murph".

1 mile run
100 pull-ups
200 push-ups
300 squats
1 mile run

I think I only got like 225 squats in the end before I simply ran out of time. The good thing was, I was so sore that I couldn't even feel the final one mile run. Couldn't walk properly for about a week.

A week after that the WOD was 400 meters of lunges. Yet another week of not being able to walk. I didn't realize how little muscular strength I had in my legs until I started Crossfit.

9/28/2008 12:47:20 PM

had surgery monday so i havent been able to do anything for about a week now...sucks

hopefully starting back tomorrow if i get cleared by the doctor tomorrow.

i miss it and already feel fat

9/28/2008 3:28:06 PM

^what you have surgery for? get better soon mang...

^^ouch that is a hell of workout to start out on


I couldnt walk for a week either after my first WOD. Im actually pretty damn sore right now from yesterday. Gotta do the push jerks sometime today.

9/28/2008 3:34:15 PM

had a cyst in my lymph node and had to get it drained, afraid it was gonna spread

so i couldnt do anything with risk of it getting infected or irritating it/opening it back up


sucks dude


but yea, ima be back tomorrow i hopeeeee

9/28/2008 3:53:16 PM

^

Was it in your popliteal fossa?

Just curious.

9/28/2008 5:41:56 PM

oh no sorry i forgot to say, it was on/under my jawline and in that area

not behind my knee

9/28/2008 5:50:43 PM

any of you crossfitters have grappling or kickboxing experience?

9/30/2008 6:15:43 PM

^ yeah, i used to wrestle

i've done a little backyard-type boxing (and have one KO under my belt!), but no real training.


anyone try today's WoD? 135 barbell, 5 rounds of deadlifts, hang power cleans, front squats, and push jerks (reps 15, 12, 9, 6, respectively).

I didn't even finish it. I was about to hurl (i'd eaten about an hour earlier, and the AC was tits-up at the gym here in iraq, so it was pretty hot).

10/5/2008 3:49:11 PM

^^nope

^ugh yea

easily one of the hardest workouts ive done

Scaled it to 95lbs and then had to drop it to 75lbs cause I was dying

my forearms and hands were getting killed

10/5/2008 4:04:47 PM

Quote :

" Scaled it to 95lbs and then had to drop it to 75lbs cause I was dying my forearms and hands were getting killed"

I just did the workout, and I am in the same boat. Parts of my hands were literally turning purple. I did 105, was ok the first three rounds, half way through the 4th round of hang cleans I lost it and had to drop it, finished up using 95.

10/5/2008 4:36:44 PM

i did the first round in a little less than 3 minutes with the rx'd 135, and then i almost yacked. i made it about halfway through the workout in limp mode, then said fuck it. i've gotten out of shape for these type of workouts by neglecting them for the last couple of months, i'd just eaten, and it was nasty hot in the gym (like in the 80s, probably).

i'm about to go back and hit an arm workout.

10/5/2008 4:42:10 PM

I did that workout the first time it came around...did 3 rounds in 30 mins and then decided that was about as much as I could do.

I did a scaled version the other day (basically cut the reps in half)...took about 30min. but was way more tolerable

10/5/2008 7:31:54 PM

yea it took me 22 min to finish

I was taking some serious breaks though

Totally drenched in sweat after this one

10/5/2008 7:43:21 PM

already down to just the medium band for muscle-ups

I did 12 in 10 mins. (way harder with just one band)

I can almost get a regular MU already...the only problem is I can't kip like I'm supposed to because I have to do it in an L-Sit position (due to globo gym).

Almost there...

10/7/2008 1:09:21 PM

where you guys working out? at your house?

went to a place called Rush gym in Greensboro...it was like adult chuck e. cheese

10/7/2008 5:36:47 PM

Lifestyle Family Fitness in Cary

I work there so I can pretty much get away with anything CrossFit related

10/7/2008 9:51:46 PM

^^I can do somethings at my house (light weights, pullups, pushups etc) but WODs that involve more weight I will do at a globo type gym. Definately get the meat head stank eye working out there up here in long island.

10/7/2008 10:19:15 PM

I have everything I need at home, cept for rings. Been thinking about how I am going to work that...

I like to lift barefoot, and that is only really an option at home. Do most of my stuff in my backyard, unless I need a rack or it's cold.

10/7/2008 11:02:20 PM

getting started again tomorrow on everything so should be fun

im looking to make huge gains considering i havent been on a real workout binge in awhile

i'll post transformation pics to see the progress


day 1




[Edited on October 8, 2008 at 1:01 AM. Reason : hj]

10/8/2008 12:58:50 AM

29 minutes on todays WOD

Jesus Christ im gonna hurt tomorrow...should have started back slowly

10/8/2008 4:20:27 PM

Today's WOD: 20:19 with jumping MU's

Still cant do a muscle up yet but Im getting reaaaaaaaaaaaaaal close. Can almost get over the hump. practice practice practice

10/8/2008 10:13:06 PM

Tomorrow's WOD, is gonna be killer. I can already feel my forearms starting to bleed. 250 DL isn't much, 250 DL x 75, a bit different. Debating if I am going to scale down the dead lifts, I can see grip being a problem towards the end for me.

10/9/2008 11:22:04 PM

Todays wasnt so bad besides the damn pullups. Had to do the last 7 pullups jumping style cause I couldnt muster another pullup.





If i do the workout tomorrow Im definately scaling the weight down. Probably to body weight (175) or 185.

10/9/2008 11:27:49 PM

starting to bulk up a littl ei can tell already

and my weights are going up fairly fast, muscle memory for the win

10/15/2008 7:44:58 PM

got my first real muscle-up today!

10/27/2008 2:49:17 PM

I used to see a guy doing a muscle-up on a straight bar in the gym and was always trying to figure out wtf he was doing.

It all makes sense now, though I have to ask -- if you can do normal pullups, is there any real incentive to do a kipping pullup?

10/27/2008 3:37:18 PM

depends on your goals...I only ever do pull-ups one of two ways

strict pull-ups: only when I add weight

kipping pull-ups: usually for anything that's timed or for a warm-up

just think of kipping pull-ups as a variation and mix them in...they'll def. allow you to get a lot more volume done in the same amount of time, which in turn, could help increase your dead hang numbers. As with most things with CrossFit (when it comes to their MetCons) the only thing they care about is power output, which kipping pull-ups take the cake in EVERY TIME.

Summary: do strict and kipping pull-ups

10/27/2008 4:00:04 PM

^what he said


Did yesterdays workout today and jesus it sucks just as bad as fran

im totally beat now

10/27/2008 6:40:35 PM

so ive been eating alllllll the time and taking in more protein than ever

i took about two weeks there going without weighing myself

instead of gaining the 5 pounds i wanted i have ended up LOSING 23 pounds in two weeks!!!

and I have NO clue where I have lost it from and how...i feel healthy as they come and have more energy than ever....

i dont get it.

11/3/2008 10:29:39 PM

LOL


got me mang


but GG on feeling good

11/3/2008 10:35:32 PM

i think ive gained some muscle mass too...which is beyond me, if i can get some decent batteries i'll get the camera out and compare

11/3/2008 10:37:15 PM

Trust me I know how that is. I dont really care whether I gain or stay the same as far as my body weight is concerned but I do still weigh myself on a regular basis because I am so used to from wrestling for years and years and years. As Ive stated before, I started lifting again in late June after not lifting for several years. I weigh the same today as I did when I started lifting 5-6 months ago (135) but my strength has skyrocketed across the board almost back to where I was in HS (80lbs on my max bench, went from doing like 6 pull ups with just my body weight to sets with extra weight linked to me etc). And the gained muscle mass is very noticeable (esp lats, chest, arms) but I havent gained an ounce.

Then again in HS I weighed less in HS than I do now and was stronger across the board so who knows Ive stopped trying to figure this stuff out. My body is just weird or something and it sounds like you are the same way.

[Edited on November 6, 2008 at 8:06 AM. Reason : ]

11/6/2008 8:04:43 AM

I just started doing Crossfit Monday of last week, so I am half-way through my 2nd week of it.

kicking my ass...but I love it.

I have terrible cardio-conditioning because I could just never bring myself to really do it at the gym...I have always done weights. now I am paying for it but I can already see a difference.

we work out at Bond Park in Cary.

11/6/2008 9:03:15 AM

http://www.t-nation.com/free_online_article/sex_news_sports_funny/the_truth_about_crossfit

Good Article about CrossFit

11/6/2008 9:41:17 AM

as someone who wrestled for 11+ years of my life, I can say that I see something like this being very useful for wrestlers since it was probably the one sport I played that required a more "complete" fitness as opposed to focusing on certain aspects.

11/6/2008 9:50:32 AM

^^good read

that glassman dude sounds like a nutjob though

11/6/2008 10:12:47 AM

So I've read through some of the thread but want to get an opinion from those of you who have been doing the program for a while.

I am in pretty good shape, but not great. My week usually consists of:
Running 20 miles across three/four days
Spin class at least once a week
Athletic Conditioning class once a week
Lifting once or twice a week (full body, two exercises per body part)

Is Crossfit something that would replace all of that, or just a part? Can I make it part of a routine a couple days a week, or is it supposed to encompass your entire workout plan?

11/6/2008 10:25:37 AM

I am a little worried about overtraining...especially my legs. that article sounded like a pretty fair one to me.

should I expect my muscle-mass, specifically upper body, to decline with this workout?

11/6/2008 10:34:28 AM

^^the type of workouts we are doing would replace most of that, I think.

I think after a few months of it, I will back it down to 2-3 days a week to supplement my weight training.

now I am just hitting it hard to get my ass back in shape.

[Edited on November 6, 2008 at 10:36 AM. Reason : .]

11/6/2008 10:35:29 AM

Anyone curious about CrossFit only needs to do one thing

try it out as Rx'd on the main site for a full month (3 days on, 1 day off)

pay close attention to your dietary choices and you will see significant gains

(and to whoever asked...upper body strength won't necessarily suffer, however, bench press will - if you're worried about it, find a way to throw it in there but it isn't needed)

11/6/2008 2:45:47 PM