They have one of these places where I live. It's $75 a month, which is pretty expensive in my eyes.

12/31/2009 10:50:28 AM

^that's on the lower end

a lot of the nicer ones are $150+ per month

obviously it's "A LOT" if you don't realize the value

12/31/2009 12:13:19 PM

I don't think it's that unreasonable. For me it's 20 classes for $250. That's $12.50/class. Aren't typical classes at a gym around that rate as well?

The $250 also goes toward Affiliate dues, I think it's around 1000 or 2000 now per year. Plus, the *good* equipment aren't cheap. So really, the money goes back to us and the owner really doesn't make much off the rates.

12/31/2009 1:05:58 PM

As much as I've resisted it - looking at the "puppy" workouts - I think I might try some of them (at least the ones with the terminology that I understand

It'll be a nice change of pace from just doing an hour on the stationary bike - and I think my ankle/foot has healed enough to allow me to do this stuff.

We shall see!

1/4/2010 4:32:12 PM

Yeah esp. during the warm weather months you can take advantage of the parks and even the kids' playground at the park.

Pullups, knees to elbows, toes to bars, box jumps, all can be donw without fancy equipment.

1/4/2010 5:21:29 PM

flying nights now so I'm going to try to do the Xfit Endurance anaerobic WOD when I get off and the aerobic when I get up in the AM.

So.

I'm about to go find out how well I perform at 10pm.

1/4/2010 10:52:17 PM

I started this yesterday. I'm incorporating the WOD with my normal routine. I def won't be able to do this on Bodypump day though. Also my gym doesn't have rings so I can't do muscle ups so i substitute with dips. i'm going to talk to management about getting some rings.

1/5/2010 9:30:38 AM

I made my own rings after looking for them online and finding nothing that cheap...it was actually pretty easy

1/5/2010 3:59:37 PM

How do you do GHD Sit-ups and hip extensions with out the machine in this video?



I'm trying to think of normal gym equipment that can be used to do this exercise. like this...

1/5/2010 5:15:20 PM

Roman Chairs like the one you have there work ok for the extensions, not wonderful though...you probably need to do 2 for every 1 RX

As for situps...one way is to take an exercise ball or heavy bag, put it next to a fence or something to hold your feet down, and make due like that...

You could also try and do situps on a decline bench

1/5/2010 6:03:49 PM

Another suggestion for ghetto GHD sit-ups

Set a smith machine at the lowest setting with a 45lb plate on each side.

Lock your feet under the bar and sit on the edge of a bosu ball.

Perform a sit-up as normal (but now with greater ROM)

1/5/2010 7:55:14 PM

http://www.exrx.net/WeightExercises/Hamstrings/BBGoodMorning.html

this was posted as an alternative to hip extensions.... but now that i read the page where the picture was - perhaps that not the case





[Edited on January 5, 2010 at 9:14 PM. Reason : okay the image got all fucked up ]

1/5/2010 9:00:15 PM

Quote :

"Also my gym doesn't have rings so I can't do muscle ups so i substitute with dips"

this is wrong in 2 ways, first, i am pretty sure you can do muscle-ups on a bar. isnt exactly the same, but better than just doing dips/pullups. second, as the end of the previous sentence implies, proper sub for muscleups is dips AND pulls, usually at a 3-1 or 4-1 ratio.

i tried to do my first muscleup last night but couldnt get above the bar, maybe in a month.


finished todays in 25:30, doing only 15 reps and subbing decline situps and hip extension on the roman chair (new term for me!)

1/5/2010 9:07:54 PM

btw, i didnt see this posted in the thread. this message board is really helpful to me. they post scaled WOD's and talk substitutions

http://www.crossfitbrandx.com/index.php/forums/viewforum/16/?f=16

1/5/2010 10:31:06 PM

^ yea i was pointed there for the puppy workouts

1/5/2010 10:47:05 PM

^haha no worries, i started back in september and still puppy some things. especially pulls and dips, i ahve to do assisted for most.

1/5/2010 11:02:08 PM

Ive been able to do muscle ups for a while but can;t do them on a bar...supposedly they are easier...maybe just a bit of practice?

1/5/2010 11:14:46 PM

yea i dont know, but at least one xfit muscleup video shows on pullup bars

1/5/2010 11:15:41 PM

so any recommendations on substituting for running?

i still can barely walk without a limp - let alone run.

so tonight i did just the hip extensions (or at least what i thought were hip extensions) and abs plus i added in some arms (since i was feeling motivated) and then 5 miles on the stationary bike before that....

my ass feels fully kicked though

1/5/2010 11:22:28 PM

^3.2, 3.3:
http://www.crossfit.com/cf-info/faq.html#Substitutions1

1/5/2010 11:39:59 PM

O, thanks


Guess I couldve figured that one out

1/5/2010 11:45:18 PM

I think I've talked my gym into getting some rings. We'll see how that goes.

1/6/2010 8:15:46 AM

Anyone do the Muscle Up / Squat workout from the other day? I got 22:25

Also I just watched the "Butterfly Muscleups" Video on the main site...HOLY SHIT ... Im going to see how badly this hurts to try tonight

1/7/2010 5:08:25 PM

Read that long article about crossfit founder. Don't know how I feel about getting workouts from a crazy man who doesn't even do his own workouts.


Then again, all the people I know who do it are in great shape. However, they are the type of people who would be in shape regardless of the specific brand of training they do.

[Edited on January 7, 2010 at 8:13 PM. Reason : .]

1/7/2010 8:08:45 PM

Started crossfit today. Did Fran with 77# thrusters instead of the 95 Rx'd. Forgot my watch, so I didn't really time myself. Just tried to go as fast as I could. Pull-ups killed me. I can typically do 13 dead hangs, but falloff is severe after the first set and I have not learned the art of kipping yet, which should help quite a bit.

I was gassed but could have worked harder. Had to walk a good 30 yards from where i was thrusting to where the pullup bar is at the Y. That was pretty annoying. Overall, I'm looking forward to tomorrow's workout, which I'll do on my lunch hour when the gym isn't as crowded. Definitely working on my kipping tomorrow.

1/7/2010 11:51:53 PM

Quote :

"so any recommendations on substituting for running? i still can barely walk without a limp - let alone run. so tonight i did just the hip extensions (or at least what i thought were hip extensions) and abs plus i added in some arms (since i was feeling motivated) and then 5 miles on the stationary bike before that.... my ass feels fully kicked though"

Does your gym have rowers? That is the best substitute, if not better than running in some ways.

1/8/2010 1:43:15 AM

agreed.

started rowing a few weeks ago and it is a full body workout. sometimes the WOD is simply row 5k for time. that is a demon of a workout.

1/8/2010 8:29:18 AM

Quote :

"Does your gym have rowers? That is the best substitute, if not better than running in some ways."

i have just a tiny apartment gym that i'm working out in right now - there is an gym at my office that i need to explore, but hadn't gotten to that yet. perhaps now would be a good time

1/8/2010 9:09:10 AM

Quote :

"Pull-ups killed me. I can typically do 13 dead hangs, but falloff is severe after the first set and I have not learned the art of kipping yet, which should help quite a bit."

The key to kips is to push away from the bar as soon as you start to drop. The whole rest of the motion is set up by that push and, without it, you'll never get more than a few in a row before your swing is interrupted. Think about pushing your face horizontally away from the bar as soon as you start to drop and the rest will fall into place.

1/8/2010 10:27:57 AM

When I started doing Crossfit workouts on my own I "taught" myself to kip by basically just swinging on the bar and using the momentum that way. It wasn't until I got to a Crossfit gym that they told me I was doing them wrong. At that point the transition was incredibly easy. I taught myself a swinging pullup in FAR less time than what I've seen it take people to get the kipping pullup down.

I'm not necessarily saying I recommend this, but I might have been on to something...or not

Anyone do the Wall Ball/Pullup workout? Wall balls may be my absolute worst exercise out of OH and Front squats...workout took me 34:15

1/8/2010 11:09:16 AM

yeah, i watched the kipping progression videos online last night. and will practice from boxed and hanging positions this afternoon. should be an adventure

btw, here's my WOD for today courtesy of crossfitnc

Row 400M
5 Bodyweight Deadlifts
10 Kettlebell Swings 55lbs.
15 Wall Balls 20lbs.
20 Lunges
5 Rounds for time

Probably will replace 40# thruster for the 20# wallballs so i dont have to run up and down stairs in between. 1, 2, 3...Go

[Edited on January 8, 2010 at 12:11 PM. Reason : wod]

1/8/2010 12:05:06 PM

side note: It really bothers me that KB weights are in "pood" instead of pounds...use the same fucking system...I know it's easy math, but that shouldn't be necessary when you are trying to sub in dumbells

1/8/2010 2:21:17 PM

wow... took me 41:37 to finish and i only had access to the 35# kb. I know what you are saying about the pood, but I think it is more of an elitist thing. just one of those things that separates cf'ers from the globo gym. used olympic bar (45#) instead of 40# so i didn't have to set anything up. my dl form was pretty awful, i had a lot of back flexion. my kb's need much work as I could feel flexion and my knees caving in, as well as weight on the balls of my feet

so as not to completely discourage myself, i am happy that i didn't allow myself to sit at all or break for an unseemly amount of time and i was keeping the intensity up. even more happy that i didn't have a mental breakdown and quit.

takeaways: need to focus on learning and, more importantly, practicing the basic movements.
always finish the WOD -- would have been really disappointed in myself if i had stopped

***was in no position to practice kipping at the end...ha

[Edited on January 8, 2010 at 2:55 PM. Reason : gassed]

1/8/2010 2:53:36 PM

Quote :

"That is the best substitute, if not better than running in some ways."

it isnt really better when the wod directs you to run.

1/9/2010 6:12:21 PM

what does "WOD" mean? Work Out D...?

1/9/2010 6:13:20 PM

WORKOUT OF the DAY

1/9/2010 7:41:02 PM

Quote :

"it isnt really better when the wod directs you to run"

So it's not better when you have a knee or other related injury? It's called a sub for a reason. It's better for some reasons; it is a full body workout that puts far less strain on your joints. The WOD are guidelines for a workout, not a holy scripture.

1/10/2010 12:03:41 AM

you in no way implied that it is better in certain situations, you implied that it was better in general

like even if you have absolutely no reason to sub rowing, you should anyway.

1/10/2010 1:41:36 AM

Quote :

"you in no way implied that it is better in certain situations, you implied that it was better in general like even if you have absolutely no reason to sub rowing, you should anyway."

Are you retarded? The man asked for a good substitute for rowing. I even quoted his question. Then, I even said "in some ways" it's better. Implying that in some ways running is better as well.

1/10/2010 2:49:19 AM

^^

Quote :

"The WOD are guidelines for a workout, not a holy scripture."

1/10/2010 10:53:54 AM

^that's not technically true

if you change the WOD, then you're not technically doing the WOD...now are you? I mean, I'm sure it'll still be a good workout, but the programming is not random.

1/10/2010 4:59:03 PM

so the push-jerk is supposed to incorporate just a quarter-squat rather than full squat, right?

1/10/2010 6:49:51 PM

correct to a degree. You're supposed to drop under the bar/press it a little into somewhat of an overhead squat and then stand up. Have you watched any videos of it?

1/10/2010 8:58:22 PM

yea but it is hard to tell how deep to go on the catch from the vids

i def dont do a full overhead squat on it, i drop down to about a quarter/half or so

1/10/2010 8:59:52 PM

yeah, only drop down to a quarter squat/half at most

1/10/2010 9:23:13 PM

Quote :

"the programming is not random"

Straw man. No one said it was random -- only that altering it in any number of ways is not going to take away from the effectiveness of the workout. The only constraint is don't overwork a muscle in a short period of time. This is why affiliates deviate at will from the main site.

The rx shit is admirable, but only a total toolbag gets obsessive compulsive about it. There are undoubtedly many crossfit toolbags

1/10/2010 11:29:49 PM

For a push jerk you're dropping just enough to get under the bar. You don't need to drop to the point that your legs are 90 degrees (full squat) to get under the bar. You want to jump (although your feet will never actually leave the ground if you have enough weight on the bar), drop under the bar as it is "floating", and catch the bar in a partial squat.

As an easier alternative you might want to catch the bar in a partial lunge style position. Jump first, then as you drop under the bar one leg goes forward and one goes backward. Catch the bar in this position and then step into an upright position. This is actually what I usually do. It's a little more stable although I think folks who are pushing their limits can do a little more by going to the squat style catch.

Step 1: Jump. This is where you generate your power and move the weight.
Step 2: Drop. You're not pushing upwards with your arms during the drop...You should feel as if the bar is floating for a few milliseconds and you're positioning yourself underneath it.
Step 3: Catch the bar.
Step 4: Stand up fully.

[Edited on January 10, 2010 at 11:42 PM. Reason : l]

1/10/2010 11:39:58 PM

1/11/2010 3:04:40 PM

^^yea you are describing a split-jerk, they had that as WOD a few weeks back.

1/11/2010 9:51:11 PM

from crossfit main:

Three rounds for time of:
Walking lunge, 50 meters
Standing broad-jump, 100 meters
Run 200 meters

Time: 19:30

Lungs burning; hams quads and glutes shaking

Oh, and I practiced my kipping PUs during the warmup; doing better. I think i was trying to go too fast before today.

[Edited on January 12, 2010 at 2:13 PM. Reason : kip]

1/12/2010 2:09:30 PM