Community for CrossFitters, by Crossfitters & anyone interes

cheri0627

Tonight's WOD was Fran. I hate pullups.

6:52

bobspdx

I'm back!!! Or at least I did my first WOD today in the last 2 months. I got into a car accident and had to take a rest. I did not worry about my time, I was more concerned with finishing without irritating my back.

4 rounds for time:
400m run (I had to sub with 500m row)
21 Wall Balls (14lbs for women, I did 8lbs)
15 ring dips, modified with bands on rings

XFitMojoMom

My question is about pull-ups. No way in heck I can even do one, I've tried. I know that they are modified for beginners, and that it involves resistance bands somehow, but could anyone explain how that works?

My box doesn't allow them. they suggest scaling: ring row|supine ring row|negatives|jumping pull up (hold) and practicing your kipping technique. I'm pretty strong but cannot pull up for the life of me... 18 months later and still can't pull up. They are the bane of my CF existence.
I bought my own bands and can do 4 assisted pull ups using the band, but my box prefers I don't use them during my class... only on my own time after WOD's or open gym.

cheri0627

I'm back!!! Or at least I did my first WOD today in the last 2 months. I got into a car accident and had to take a rest. I did not worry about my time, I was more concerned with finishing without irritating my back.

Welcome back! Sounds like a hard but good WOD. Good for you for finishing.

FindingTotalHealth

I joined crossfit 2 months ago. I'm just looking for friends who "get it". I think my friends and family are getting tired of hearing about my time at the box. Haven't been in almost a week and starting to feel guilty/crabby. Hoping to go tonight.

My name is Jenn. I'm 29 and live in TN. Feel free to friend me, if I haven't already stalked you and tried to friend you.

Thanks.

cheri0627

I joined crossfit 2 months ago. I'm just looking for friends who "get it". I think my friends and family are getting tired of hearing about my time at the box.

My husband is tired of hearing about CrossFit as well, I think. I come home and I tell him what I've done and why [legs/arms/butt/shoulders/abs] are so sore. I think he tunes me out now.

snkeller24

Tonight's WOD was Fran. I hate pullups.

6:52

That's a great time! How much weight on Thrusters? I have yet to do Fran ... I feel like I can't say I CrossFit until I have a Fran time haha

cheri0627

Tonight's WOD was Fran. I hate pullups.

6:52

That's a great time! How much weight on Thrusters? I have yet to do Fran ... I feel like I can't say I CrossFit until I have a Fran time haha

I did 45lbs on the thrusters. It was the first time I've done thrusters with an O-bar instead of dumbbells. Normally I would do 2 20lbs DBs. I found it a lot easier with the O-bar and probably could have done more weight.

I can't do pullups, so I was jumping from a box and trying to lower myself down slowly. Slowly is relative, and by the end there wasn't much slow at all, but I was still doing it and definitely felt it the next day. I feel like it will get easier as I 1) get stronger and 2) lose more weight. I've still got about 24 to my initial goal weight.

snkeller24

Pull ups are tough, I still can't do them without a band, strict or kipping. It's that whole pulling myself up I can't get. I have a nice kip and get height but can't finish it. Keep working!

LisaCFSF

Kipping is fine! Good job!

I got to do a bit of a CF work out tonight for the first time really since my first (actually second, but first this year) shoulder surgery in June fb another in Aug! I miss it SOOOO bad! Did basically 1 arm rowing 1000 meters, ran 800 meters, sit-ups, Ys, Ts, Ws, & Ls; Parts of SAM/HAM (ltd due to shoulder), & marching bridges fb walking about 25 min! Love my CrossFit family & really miss the WODs but mostly the camaraderie! I WILL be back, it's just gonna take some time!!!

cheri0627

Kipping is fine! Good job!

I got to do a bit of a CF work out tonight for the first time really since my first (actually second, but first this year) shoulder surgery in June fb another in Aug! I miss it SOOOO bad! Did basically 1 arm rowing 1000 meters, ran 800 meters, sit-ups, Ys, Ts, Ws, & Ls; Parts of SAM/HAM (ltd due to shoulder), & marching bridges fb walking about 25 min! Love my CrossFit family & really miss the WODs but mostly the camaraderie! I WILL be back, it's just gonna take some time!!!

At my box there is a girl with a birth defect causing her to basically have only one arm. She is amazing to watch. There are a lot of things you can do without using your recovering shoulder.

(When we did FGB6, I was right behind her in the rotation. I was giving it my all, but she was blowing me out of the water.)

cheri0627

Ugh. Yesterday was a rough one. I'm quite sore this morning.

Skill: dead hang pull ups
* 10 dead hang
* 10 left mixed
* 10 right mixed
* 10 reverse
* 10 narrow grip

I used the green band and a box. I'm getting better, but still a long way from being able to do these on my own. I'm definitely feeling it my arms and my lats today.

WOD
1:1 x 5 Thrusters, score is least done in round
I wanted to be consistent, so I aimed for 10. I had trouble in the third round, so I wound up with a 9. I used 45lbs.

jell52

We did Barbara Yesterday. 38:13 It was a tough one.

I'm not feeling too bad yet but I know the soreness is going start soon.

bobspdx

Still healing from back injury so I am subbing a lot of stuff.. Sure does feel good to MOVE! :-)

5 rounds for time:
7 squat cleans (I subbed medicine ball cleans, 20lb)
14 kb swings 1 pood

around 10 minutes or so, I forgot to grab my time.

bobspdx

extremely modified...
5 rounds
30 OH walking lunges 25lbs (I did one round with 10lb then had to do no weight)
20 medicine ball cleans 14lb (I did 12lb, not enough 14lb balls and I was not going for 20lb)
10 Toes 2 Bar (swapped for Knees 2 Elbows)
30:24

Oy, my back was not happy with me after this one. A lot of mobility afterwards helped tremendously!

HeatherFeather10

Lift - Deadlift - 175 lbs.

WOD: AMRAP 12 minutes - 5 toes to bar, 10 TGU (5 a side), 15 Box Jumps - almost did 3 rounds (10 box jumps short!)

Cash out: 500 metre row - 2.16 seconds

LisaCFSF

Had to come here to drink the Kool-Aid after responding to negative comments re: CrossFit on another thread. It's not for everyone, so true... Loving being back at CF after a looonnng, unavoidable break!

Health_Gal

Here is a good article about Crossfit that point out some issues that your local Crossfit gym probably won't tell you

http://hometeamfitnessblog.com/why-i-hate-crossfit/

Of course it is up to you, but I would not recommend staying on the Paleo diet that many Crossfit coaches push for long. Whole grains and beans are an important part of our nutrition, and when you take them out of your diet, you might be missing some important nutrients. Besides, archeologists around the world have discovered that our ancestors have been eating grains and beans for as long as humans have been farming -- which was pretty close to the stone age.

thecrossfitter

This thread is so cool! Great idea

Okay, I'm hopping on a bit late, so here goes (I added some of my own fields):

Where you live: Chicago!
Time CF'ing: Six months
Nutrition Plan: Paleo template (aka, I make my own adjustments. Also do one or two non paleo meals a week)

Favorite lift - either back squat or overhead squat (I'm weird I know)
I also love snatches, but they intimidate me as well.

Other thoughts/what I'm doing:
- I LOVE our goal setting meetings with the coaches. I have a check-in in 6 weeks, 3 months and 6 months.
Highlighted goal: do all bodyweight movements without assistance in the workouts
-Yoga, mobility, boxing, and endurance class at the box
-Games training group. I LOVE this. Two days a week I go in an additional time in the evening. We get 'homework' and also have a skill focus of the week. Definitely a great time. Skills so far have been double unders, rope climb and hand stands.
-Olympic lifting and power lifting classes are coming. I think I'm going to join the olympic lifting group. How exciting - an entire hour dedicated to breaking down the lifts in itty bitty detail. We actually already do quite a bit of this anyhow, but it should be fun to have an extra focus on it.
-Let's talk about how in love I am with Wendler 5 3 1. The wedding colors are picked out already. I love the idea of rarely ever lifting your max, and systemically working at percentages of it to increase. I've added over 50lbs to my squat from this!
-Programming. Our coaches do their own programming for us. It is stinkin' brilliant! This article is from another box, but I feel we have a very similar approach http://www.crossfitsouthbay.com/2012/02/evolving-the-program/ Our owners put tons of thought and effort into our programming and it shows. Their college degrees and other experience in the field certainly shows.

There is something that feels seriously magical about realizing that your potential far surpasses anything you ever imagined. I move slowly. I don't add weight quickly. (My coaches wouldn't let me anyhow!) But without sounding too conceited I amaze myself every month. I never thought I genetically could be this fit. I love being forced to check my ego at the door, and the humility that crossfit has given me. It's a great place - humble, yet exceeding any expectations you had about your own body. It's a delicate balance that crossfit has given me.

I'm glad a found a quality, affordable place that works for me I hope everyone finds what works for them.

Oh, and most exciting is that I shaved a minute thirty off my mile time... without ever running a mile! The half and full marathons this year should be seeing some PRs

thecrossfitter

I forgot one more thing that I really value in Crossfit

When I started, I was ALWAYS the last person to finish. Dead. Stinkin'. Last. Every time. By minutes. I used to be so insecure about my shortcomings in PE class and it was embarrassing here. But here, it isn't. There is no pressure - just come in and give what you can. No more, no less. How cool is that? And yet people would cheer me on and encourage me.

What's really cool, is you don't stay dead last at everything for long. We use such different skills that as you get fit everyone is going to have strengths and weaknesses. Sometimes I'm still the last one done, but sometimes I'm the first. When I'm last, I often have friends who have already finished that will come and finish with me. And when my friends are last, I will go and run their last lap with them. Even going to a competition - everyone is rooting for each other, even the people they're up against. I played sports as I child, and I never was on a team like this (I'm sure they exist, but I never found one!)

zenJes

pull ups - we have quite a few different ways of getting to a pull up. lots of scaling options!! and it depends on the day which one we are allowed to do lol cus i still cant do them without jumping up lol..
- jumping up from a box
- partner supporting the legs
- bands
- kipping pullups
all work slightly different ways and use different muscles which is why we mix it up a little

Health_Gal

Crossfit is very expensive and totally NOT worth the extra money!

You could belong to the YMCA or most other gum franchises for about 1/3 of what Crossfit costs.

thecrossfitter

Oh - workout.

4 400 meter sprints. Rest two minutes between each.
1:47, 1:53, 1:50, 1:45

A partner workout involving back squat. I did 'beginner' level, and used 30% of my body weight (45lbs). Seems a good scaling since my max is 155lbs. For ten minutes you and your partner took turns doing squats, 30 sec on, 30 sec off without dropping the bar. Total squats: 145

Grace: 30 clean and jerks
This was my first time doing this workout. I went with 65lbs (max is 95lbs+). I actually may have paced myself TOO much, but whenever I try a new benchmark, I tend to air on the side of too slow/too light a weight than the opposite.
Time: 5:35
This felt good. Form was super solid! I think my max is actually much more than 95lbs, and I think I could have done this comfortably at 75lbs. There's always next time

zenJes

GPP this morning :- as usual 2 times round the circuit, first time around 2min on a station second time only 1 min.

1. tyre flip
2. handstand hold
3. handstand walk or forward rolls
4. 15 ring dips and 15 pressups repeat..
5. monkey bars - this was AWESOME go up on the pull up bars and your not allowed to put your feet on the floor until the end of time keep moving!!
6. rower
7. lunges with kb in one hand in the air.
8. burpies then snatch and press first with 2 10kg dumbells and then with 2 8kg..
9. 400 m run (1) then 200m run (2)
10. dragon walk - feet in a metal weight and dragging it behind you.

mmcperez

Did HELEN on Feb 16 for the first time. Been doing CF for 7 months now.

3 Rounds for time
400m run
21 1.5 pood Kettlebell swings
12 Pull-ups

13:51

Such a badass WOD and Rx'd it.

snkeller24

While I was at work the other night I took a stack of index cards and searched other boxes websites for WODS. If I found some that I liked I wrote them on the card ... COMPLETELY FREE!! I'm stoked to use them and get some great crossfit WODs done.

thecrossfitter

Did HELEN on Feb 16 for the first time. Been doing CF for 7 months now.

3 Rounds for time
400m run
21 1.5 pood Kettlebell swings
12 Pull-ups

13:51

Such a badass WOD and Rx'd it.

Congrats! Rx'ed, huh? Look at you and your fancy 1.5 pood kettlebell! I have yet to graduate to even one pood, but I'm doing well with my 25lbs-er. It will come in time Any time sprints are written into the WOD it makes everything that much more challenging. Strong work!

snkeller24

500m row then 10, 20, 30 of Box Jumps, Dead Lifts (95#), and ab mat sit ups.


15:16 (stopped to fix my ipod part way through)

Maybe had I warmed up I would've shaved some time off but it was open gym and I wasn't worried.

thecrossfitter

Nice work snkeller! I LOVE box jumps. I'm just starting to really learn a good rhythm for them and they are really clicking. My speed is slowly increasing, but man you gotta respect those box jumps!

Sunday = rest day. I'm feeling great. I can really feel those 145 back squats from Saturday! In the good way, nothing bad. It's like after a long run; I love feeling my hard work I thought I'd take this rest day and do some reflections and then look forward a bit.

Update on my 2012 Goals:
- Back squat my body weight.
Check! Current back squat: 155lbs. Body weight: 145lbs. Hoozah! I'm doing one more cycle of Wendler on this. I think I can hit 165-170 judging by how it's going!
- Compete in an inner gym crossfit competition. I don't plan to be able to do this until the end of the year
Check! I did the Garage Games last weekend and finished second place overall in my division!
- Eat 95% paleo for the entire year
Going strong!!
- Run a half marathon in 2:15:00. This is a pace of a 10:17 mile.
Half training officially begins February 27th. My mile time is down to 7:23. I think this goal is totally attainable!
- Deadlift 150% of my bodyweight (217lbs)
I'm at 190lbs. I started my first cycle of Wendler on this and got 20 reps at 85% of my working max (145lbs). I think I'm close to this!
- Complete my second full marathon running the entire way through.
- Complete 10 consecutives unassisted pull ups
- Complete a handstand push up against the wall
- Specifically work on muscle ups

Games training group is a blast. I've gotten in good work on my handstands, muscle ups and rope climbs.

Looking Ahead
Our box is sending 11 teams to the Chicago Indoor Rowing Championship on the 25th! It's a charity fundraiser for adaptive athletes and wounded warriors. This should be so much fun! I'm not crazy about indoor rowing, but I figured that if it was for charity I'd give it a go.

snkeller24

Todays WOD was 30 second sets - 3 chin ups and then back squats. You were SUPPOSED to get to 100. I did RX'd weight (55#) but had to use a band for my chin ups. I only made it to 35 reps (one of the last ones finished) ... I guess I should've just used a girls bar (30#) to make the 100 ... but I don't feel that I would've worked hard enough?

Our skill was back squats ... I think I need to do my Crossfit Total again because my sets were EASY.

How often do you do check your own total?

Goals that I have are to be able to do 3-5 pull ups (kipping/strict/butterfly whichever)
Increase my weights all around
Increase speed/quickness (hardest thing for me, I'm not a sprinter)