page 24

2/10/2012 7:26:51 PM

For clean and jerks...

Do you prefer to push jerk or split jerk?

Does it make a difference on loading the back?

I can see which one is easier, but what is better for less impact?

2/12/2012 4:26:07 PM

Prefer to split

Push jerks are probably safer for the back, but both can easily cause problems if you arch too much

2/12/2012 5:14:17 PM

I usually do push jerks, but that's just because I feel more stable than with split jerks.

Friday we did “Desforges”
5 rounds for time:
Deadlift, 12 reps, 155#
Pull-up, 20 reps
Clean & Jerk, 12 reps, 95#
Knees-to-elbows, 20 reps

Painful, but finished in 55 minutes. My cousin actually knew Josh and was deployed with him when he was killed. So that certainly gave me some much needed additional motivation to finish this.

2/12/2012 6:20:29 PM

Speed Deadlift: 7 x 1 on the minute

Squat 4 x 5 your choice of type. I went with front.
Clap Pushup 3 x 30 sec

AMRAP in 10 minutes: 10 KB swings, 10 Deload Pushups (7 for women), 10 Rocket Jumps, 10 Pullups
5+3, and surprise, surprise, my limiting factor was grip. Not a good workout to be out of chalk. Currently waiting for my hands to work again.

2/13/2012 10:09:45 AM

^how's everything going? Strength, conditioning, skills?

2/13/2012 2:04:28 PM

Strength and conditioning are doing pretty well I think. My lifts are getting stronger, though I seem to have some weird mental hangups I'm having trouble getting past. Like I can actually do power cleans form-wise now and not choke myself out, but once I put a certain amount on the bar I just can't do it because I'm subconsciously afraid to put my body under the bar or something.

My grip strength/endurance is limiting me now on stuff like pullups, and that has been very frustrating because it doesn't seem to be improving very much. This morning I was fine through deadlifts, finishing at 176, then the first two rounds of the WOD were good, but after that I got slow as hell because I was having a really hard time keeping a grip on the bar.

We don't do as much skills/coordination stuff as you had me do, so I imagine that is still not my strong suit.

I'm still struggling off and on with my hip bothering me, so I have to be a little careful of that sometimes, in the form of an extra rest day or not using as much weight as I'm capable of. I know I really need to buckle down and do more mobility work. That is my main goal for the next couple months.

Should I come see you for a community workout or a regularly scheduled CF one?

2/13/2012 4:01:26 PM

Def a regular WOD! We have a fun one slated for Saturday....how are your double unders?

2/13/2012 9:33:50 PM

I am out of town this weekend

And you don't want to know.

2/13/2012 9:35:05 PM

Ha

Any class is fine

2/13/2012 10:05:05 PM

Started a 100 day burpee challenge with some friends, including ssjamind on Monday. Works out well since our GP yesterday was 100 burpee pullups. I forgot how much I hate burpees. Well see what I think about them after May 20.

2/15/2012 2:47:46 PM

5x2 hang snatch

4x3 snatch high pull, superset with
4x3 behind the neck push press, snatch grip

Then:

9-6-3
Muscle-ups
Clean thruster, 155#
8:23

2/15/2012 3:37:43 PM

Did Tabata: bike with the big fan and then Tabata: row yesterday. Really working to increase my aerobic capacity.

This picture was posted on the main page a couple of days ago, and I thought it was really cool. I looked at it for like 20 minutes trying to figure out how they got in that position. I am idiot.



[Edited on February 17, 2012 at 3:02 PM. Reason : big image]

2/17/2012 3:01:28 PM

Fuck me i hate doing a 500m row for time

2/17/2012 7:56:07 PM

julie foucher...i think i'm in love

2/19/2012 1:20:53 PM

Power Clean PR 235#

2/19/2012 3:50:55 PM

Did fight gone bad on Saturday. First time I did it Rx'd.

3 rounds for max reps/cals:
Push Press, 1 minute, 75#
Box Jump, 1 minute, 20?
Sumo Deadlift High-pull, 1 minute, 75#
Wall Ball, 1 minute, 20#
Row, 1 minute
Rest, 1 minute
Only did 150.

What do you all do for post-workout nutrition. I try to always have a protein shake immediately, and usually have dinner within 1.5 hours after that. But I just saw this article.

http://www.muscleandfitnesshers.com/nutrition/other/post-training-stress#.T0FNutvB1LY.facebook

Quote :

"So until at least 90 minutes after training, avoid proteins with high-fat content such as beef, whole eggs, dairy products and salmon."

Quote :

"Avoid fiber in the 90-minute window after working out because it slows digestion as well; save the veggies, oatmeal and whole-grain breads for other meals."

I usually have some sort of beef or salmon for dinner and always have some sort of veggies, so if this is true, I might need to really change my eating habits.

2/19/2012 8:04:42 PM

I try not to overthink it.

Just eat.

2/20/2012 9:53:56 AM

Quote :

"I try not to overthink it. Just eat."

2/20/2012 9:56:49 AM

So I had this GREAT idea for my birthday WOD today...anyone wanting to feel like death should try it...all my members hate me now

Helen + Grace = Grelen

3 Rounds For Time:
400m Run
21 KB Swings, 52/35
12 Pull-Ups
10 C&J, 135/95

Oh yeah, the C&J were taken to a full squat

Took me 18:02....sucked

2/22/2012 7:44:06 AM

First Open WOD:

AMRAP 7 min burpees?

Really?

What is your time for 100 burpees( if you have ever done this as a WOD)?
I don't remember my exact time, but I def know it was under 8 minutes.

How many burpees can you do in 1 minute?
19

[Edited on February 22, 2012 at 8:40 PM. Reason : Mixed feelings about this on the website too, so far...]

2/22/2012 8:33:44 PM

did this tonight. not as bad as it sounds. #25kb

2 rounds for time of:

20 KB Turkish get-ups, 55/35

20 KB facing burpees

2/22/2012 8:44:51 PM

I've done 100 burpees in 5:58

Not sure why everyone was expecting a fancy WOD...I think it's perfect

2/22/2012 9:15:53 PM

What is the point of 100 burpees for time?

2/22/2012 9:19:16 PM

Mental toughness. Conditioning. Coordination.

2/22/2012 9:35:08 PM

Who owns this box in Morehead City?

http://www.board.crossfit.com/showthread.php?t=73469

2/22/2012 10:02:51 PM

I did 100 burpee pullups last week. It took about 30 minutes.

Rahoi”
AMRAP x 12 minutes:
Box Jump, 12 reps, 24?
Thruster, 6 reps, 75#
Bar-facing Burpee, 6 reps

If this wasnt a Hero WOD, I would have thought it wouldn't be too tough at first glance. It sucked. Didnt help that we did snatch balances and 2 rep max snatches prior to the WOD. I got 4 rounds.

Quote :

"What is the point of 100 burpees for time?"

To get done as quickly as possible.


[Edited on February 22, 2012 at 10:27 PM. Reason : Stupid questions get stupid answers]

2/22/2012 10:26:14 PM

I've learned from reading Matt's posts in this forum, how he operates.

That's why I don't answer.

I give credit where credit is due though, he is a knowledgeble person.

2/22/2012 10:31:03 PM

Let's just stick to Burpees. Mmmk? ( see series of pics)
I think she survived.

http://beastmodaldomains.com/2012/02/15/sac-town-throwdown-and-the-eleet-roadkill-wod/

2/22/2012 10:39:24 PM

one of my members hit 110 in 7min. I'm shooting for 125+.

2/23/2012 9:55:43 AM

Quote :

"Mental toughness. Conditioning. Coordination."

I'll agree with the first one.

The second needs a qualifier... Conditioning for what? I'd definitely say being able to do more burpees. I suppose you could make an argument for anaerobic threshold and recovery, but there's a much more optimal and less destructive way to go about that.

Coordination to flop around as fast as you can for time?

Quote :

"Stupid questions get stupid answers"

How's that kool aid taste?

Want to know why my average weight loss client loses 20lbs in 2.5 months? Why out of 3 years of professionally training I've had only 2 acute (very minor) injuries and practically zero chronic injuries? Or that every person I've ever trained have hit personal bests in the big lifts?

Because I question and review practically all training modalities, trim out the bullshit, stick to what works, and don't do stupid things in the name of bravado or AMRAP til rhabdopukedeath.

2/23/2012 11:48:06 AM

If you don't see the stupidity in your question, I can't help you.

I am sure you are a super fantastic trainer that produces only the greatest results from your clients. For the rest of us though, fitness will be an evolving process to meet our always changing goals. When you question the practicality of training modalities, do you ever just ask "does it work and achieve the goals of my client?". Don't try to over think it. It's just a workout.

2/23/2012 12:22:56 PM

Wrong. I don't put my clients through work outs.

We fucking train. Training has a point and an end goal. Not some idealized best fitness in teh whole wide worldz across broad times and modal domains. Whatever that even means.

Quote :

"When you question the practicality of training modalities, do you ever just ask "does it work and achieve the goals of my client?""

Is that not what my question was pointing towards? "What is the point of X?"

I understand why some people love crossfit. I really do. The community atmosphere, becoming exposed to barbells, kettlebells, and weight lifting. That's all great. And I applaud it. I will also openly admit my jealously of their wildly successful marketing campaign.

But, I can only bite my tongue for so long when I read some of these "WODs". It is no surprise to me at all that almost every crossfitter I've ever chatted with has had multiple acute injuries, or at the very least deals with chronic ones.

It sickens me that on almost every website I read, crossfit is touted as this superior one size fits all scalable program that's perfect for everyone that will get you more muscular than body building and better endurance than a tri-athlete, when that is a blatant lie.

2/23/2012 12:39:19 PM

we've found the sore spot

Quote :

"It sickens me that on almost every website I read, crossfit is touted as this superior one size fits all scalable program that's perfect for everyone that will get you more muscular than body building and better endurance than a tri-athlete, when that is a blatant lie."

I don't think I ever see/encounter this. My sister and bro-in-law are two of the biggest crossfit freaks you'll ever meet, and I never hear stuff like this.

2/23/2012 12:42:17 PM

From your lord and commander, Greg Glassman...

"Here is a hierarchy of training for mass from greater to lesser efficacy:
1. Bodybuilding on steroids
2. CrossFitting on steroids
3. CrossFitting without steroids
4. Bodybuilding without steroids"

And another gem...

"But here's the fascinating part. We can take you from a 200 pound max deadlift to a 500-750 pound max deadlift in two years while only pulling max singles four or five times a year. We will though work the deadlift, like most lifts, approximately once per week at higher reps and under grueling conditions. It may intuit well that if you can pull a 250 pound deadlift 21 times coming to the lift at a heart rate of 180 beats per minute, then 500 pounds for a single at a resting heart rate is perhaps manageable."

And I'll end on this note... I encourage all of you to take a quick look at this little photo series of an accident at a crossfit gathering. That was one sick WOD, bro.

http://beastmodaldomains.com/2012/02/15/sac-town-throwdown-and-the-eleet-roadkill-wod/

[Edited on February 23, 2012 at 1:05 PM. Reason : at]

2/23/2012 1:04:34 PM

Quote :

"From your lord and commander, Greg Glassman..."

Not mine. I'm not a "cross-fitter"...but I do use a few of their methods in my workouts/training.

I just feel like you're a little extra butt-hurt over this stuff. I also feel like I see just as many "normal" personal trainers doing stupid shit as I do Cross-fit trainers.

[Edited on February 23, 2012 at 1:29 PM. Reason : .]

2/23/2012 1:23:14 PM

Glassman is a giant douche and those statements are complete face palm worthy

2/23/2012 1:25:36 PM

^^ I don't think butt hurt would be the right word. Thoroughly annoyed, would be better.

The only reason I got a little riled up was because my questions were called stupid.

^Agreed. And, I'd imagine a lot of competent cross-fitters agree too. The problem is that he's the owner and mastermind of crossfit.

IMO, If a good coach opens a box, and creates his own style of training that is competent, safe and effective; it is not Greg Glassman's Crossfit.

[Edited on February 23, 2012 at 2:31 PM. Reason : words]

2/23/2012 2:30:19 PM

HQ does not represent all affiliate's feelings and beliefs. The event you posted was def. programmed by a moron, but again, does NOT represent the entire CF Community.

You can keep touting all the weight loss numbers of clients you want. I have them too. So what? I'd say 30% of my membership cares about weightloss. The majority are bored with the same mundane routines. Others want to increase performance (mostly in general...not specifically) or just feel better. Most exercise + proper eating is the simple key for the majority.

I believe in Strength periodization moreso than random programming everyday. I plan out weeks in advance with a goal in mind.

7 min of burpees is a test of "fitness" as set forth by CrossFit HQ. Is it something I would program on a regular basis? No. Will I argue with it if I want to "compete" in the "sport" of CrossFit? No. Why? Because I enjoy doing it, as do tons of people. Again, it is only a test, not a training tool.

[Edited on February 23, 2012 at 4:20 PM. Reason : ]

2/23/2012 4:15:31 PM

Quote :

"my questions were called stupid."

I'm sorry. I am sure you had the best intentions with that question. I didnt mean to hurt your feelings.

Thursdays are open days at our box, so today, I did the first WOD from the open:

7 minutes, as many burpees as possible- 65

Sucked. After the burpees i worked on my HSPUs and then TABATA bike-with-the-big-fan-thing. That bike is no joke. Worse than the burpees.

2/23/2012 10:12:53 PM

lol bike worse than rower? more drag?

I suck at rowing.

2/23/2012 10:40:28 PM

I guess its called an Airdyne.



It doesnt look like much, but if you go hard as you can for 20 seconds and 8 rounds, you will want to pass out.

2/23/2012 11:57:19 PM

Cheesecake factory last night after 6 weeks of paleo was a bad idea. Threw up for 2 hours this morning.

Did the first Open WOD. 101...pretty disappointed. I might do it again when I'm feeling better on Sunday.

2/24/2012 10:42:40 AM

Just saw this. Rich Froning at 141!!!!

Is this the highest so far?

2/24/2012 8:30:47 PM

some guy has 158

2/24/2012 11:05:13 PM

I would like to see the video of those. That's faster than 1 burpee every 3 seconds.

2/25/2012 8:18:51 AM

Redid the WOD today

106 reps

I think if I had been fresh I could have gone over 110. Oh well, I'm done with it.

2/25/2012 12:42:58 PM

did that 7 min burpee workout

got 77

prolly could have eeked out a few more since my plan of 15 per min backfired after the 2 round.

2/28/2012 6:09:12 PM

90+ snatches in 10 minutes?

2/29/2012 11:44:55 PM

Going to be a lot of people stopping at 60 on this one. I think I could get into the mid to high 70's, wish I could try this one (finger got smashed in a non-crossfit related activity and cant grip a barbell)

3/1/2012 10:41:09 AM