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  • cheri0627
    cheri0627 Posts: 369 Member
    Worked on my assisted pull ups.

    As you know my box doesn't allow bands, but I brought mine in to practice. Can anyone tell me how they used their bands for assisted pull ups? I thought you put your foot in it, but my trainer made me wrap it around my shoulders? Is that right? Even like that I couldn't do a pull up with the thickest black band!?

    I've always put my foot in it.....
  • bobspdx
    bobspdx Posts: 198 Member
    I am on the injured list until next week :( The most I can do is walk and stretch. I am loving all your posts, keep em coming!
  • bobspdx
    bobspdx Posts: 198 Member

    Worked on my assisted pull ups.

    As you know my box doesn't allow bands, but I brought mine in to practice. Can anyone tell me how they used their bands for assisted pull ups? I thought you put your foot in it, but my trainer made me wrap it around my shoulders? Is that right? Even like that I couldn't do a pull up with the thickest black band!?

    We put one foot in the band then cross the free foot over. You should definitely be able to do a pull-up with the thick black band. I am using a medium gray band mixed with a small red or small blue depending on how many pull-ups we are doing.
  • kdiamond
    kdiamond Posts: 3,329 Member
    Kerri does make us all look bad - look at her - she's smokin'! But so are all my strong women crossfitters!

    AUG 30th WOD
    Modified for my knee

    25-20-15-10-5 KBS (16kg)
    40-30-20-10-5 calorie row
    14:55

    Worked on my assisted pull ups.

    As you know my box doesn't allow bands, but I brought mine in to practice. Can anyone tell me how they used their bands for assisted pull ups? I thought you put your foot in it, but my trainer made me wrap it around my shoulders? Is that right? Even like that I couldn't do a pull up with the thickest black band!?

    I put one knee in it and use the fatter band as opposed to putting your foot in it.
  • XFitMojoMom
    XFitMojoMom Posts: 3,255 Member
    darn it... that's what I thought. Now my inner arms are all wrecked from the bands.
  • kerriBB37
    kerriBB37 Posts: 967 Member
    Kerri, you're making the rest of us look bad!!! :laugh:

    Today was pretty dang tough. I think sitting on the toilet will be hard tomorrow. :embarassed:

    WOD: "Sa-squat-ch"

    5 Rounds for time:

    10 Squat Snatches
    10 Overhead Squats
    10 Squat Cleans
    10 Front Squats
    10 Back Squats

    Do 3 burpees on the minute every minute = 87 burpees!! Yow.

    Finished in 29:59 to avoid another 3 burpees. LOL

    RX was 45# for women, I did 30#. I just cannot get those overhead squats on a higher weight and we had to use the same weight for all.

    This sounds AWESOME!! I want to try.
    Tomorrow is my last day at the Box for a while... I have to get in as much as I can!
  • Sbiscotti
    Sbiscotti Posts: 153 Member
    Yesterday:

    5 Rounds, 2 min rest between sets

    10 pullups
    15 pushups
    20 double unders

    Time: 21:45 Rx'd - shoulder is definitely feeling those pullups and pushups today

    Strength: 5x3 Front Squat (115#) - really working on keeping my form good.

    Followed by 10 box jumps on the 24" box every 2 min for 8 rounds.
  • Sbiscotti
    Sbiscotti Posts: 153 Member
    Today's WOD:

    "Christine"
    3 Rounds
    500 m row
    12 BW deadlift
    21 Box Jumps (20")

    Time: 13:50 (145#) - frustrated that I was a full minute and a half slower than last time, but my legs were just so fried from yesterday's box jumps and squats.

    Followed by: 3 mile run.
  • bobspdx
    bobspdx Posts: 198 Member
    darn it... that's what I thought. Now my inner arms are all wrecked from the bands.

    Hmmmm, I kind of want to try it with my knees. Wonder what the difference is??
  • XFitMojoMom
    XFitMojoMom Posts: 3,255 Member
    I did it with knee in, but find the movement a little tricky when trying to kip. Today I tried with leg through and could barely get up using the green band. But foot on the elastic I was able to do them 2 at a time. :grumble: steamed that I was not getting any help or direction from the trainer...:indifferent: but I know they are against using them so I suppose it's up to me :ohwell:
  • kdiamond
    kdiamond Posts: 3,329 Member
    I did it with knee in, but find the movement a little tricky when trying to kip. Today I tried with leg through and could barely get up using the green band. But foot on the elastic I was able to do them 2 at a time. :grumble: steamed that I was not getting any help or direction from the trainer...:indifferent: but I know they are against using them so I suppose it's up to me :ohwell:

    I don't try to kip. I just do straight pull ups. The strength you gain from doing this will assist with kipping. We practiced kipping today (I'm allllllmost there) and it uses a lot of core strength, so another great thing to practice are hollow rockers. Look them up, they are really hard and great for the abs and general core strength.
  • kdiamond
    kdiamond Posts: 3,329 Member
    I've never done this WOD before!

    WOD: For Time:

    800 M Run

    3 Rounds of:

    10 KB Thruster - Left Arm (20#)
    30 Hollow Rocks
    10 KB Thruster - Right Arm (20#)
    10 Chest to Bar Pullups

    800 M Run

    21:19. Then we practiced kipping.
  • XFitMojoMom
    XFitMojoMom Posts: 3,255 Member
    Sep 2 WOD
    Tabata
    Power Snatch (55#)
    sit ups
    Power snatch (55#)

    score is your total accumulated reps (141) Rx

    SKILL Bench Press
    5-5-5-3-3-3
    75-80-85-90-92.5-95 (FAILED LAST REP)

    Couldn't even think about practicing my assisted pull ups after that WOD - my arms were fried and my callouses are bruised :sad:

    Karen - will check out those hollow rocks.
  • jadeblue14
    jadeblue14 Posts: 182 Member
    bump for later when I have more time!
  • kdiamond
    kdiamond Posts: 3,329 Member
    I found this site today with 287 awesome Crossfit tanks...holy.

    http://www.cafepress.com/+crossfit+womens-tank-tops?page=1

    I'm totally getting this one...I love it!

    burpies.jpg

    Maybe this one too...

    workout.jpg
  • XFitMojoMom
    XFitMojoMom Posts: 3,255 Member
    THANKS!
  • snkeller24
    snkeller24 Posts: 459
    Haha I love CAFE PRESS! They get some good ones in there!

    As far as bands and pull ups - I loop it through, keeping it centered on my body, and put one foot in it. Then kind of "place" my other foot ontop. When doing ring dips and stuff I use a band that I "kneel" on ... Only time I've put a band around my shoulders/back is HSPU and that was way to awkward.
  • bobspdx
    bobspdx Posts: 198 Member
    I am going to try my first WOD tomorrow since I got rear ended, almost 2 weeks off. After a few chiro/massage appts I am feeling pretty good. I have never been so excited to work out. I miss Crossfit!
  • totalimageguy
    totalimageguy Posts: 62 Member
    9-06-11 WOD

    Complete as many rounds in 20 minutes as you can of:
    245 pound Deadlift, 9 reps
    8 Muscle-ups
    155 pound Squat clean, 9 reps
  • bobspdx
    bobspdx Posts: 198 Member
    9-7-11 Welcome Back WOD

    1 round
    10 HSPU
    20 Wall Ball 14lbs
    30 Knees to Elbows
    40 Power Cleans 65lb
    50 burpees
    60 SDHP Kettlebell 1pood
    22:57
  • cheri0627
    cheri0627 Posts: 369 Member
    We did a very similar WOD to that a month or so ago, except we did toes to bar. I almost lost it. I had to run (stumble) outside more than once.
  • cheri0627
    cheri0627 Posts: 369 Member
    9/7 bootcamp style

    Warmup
    2x
    * 3 laps
    * 50 situps
    * 20 lunges
    * 10 pushups

    Workout
    Part I
    :20/10 x 8
    weighted squats (25lbs)

    Part II
    AMRAP 20 min
    * 5 burpees
    * 10 toes to forehead (like toes to bar without the bar)
    * 15 squats
    * 20 plank jacks

    Wow...killer workout. I did the first round of pushups unmodified, and 5 of the next 10 unmodified. Toes to forehead are cruddy but no where near as horrible as toes to bar. I also have rug burn on my elbows from the plank jacks. (We're working out in an empty floor of our office building.)

    The unmodified pushups is something I'm working on. I'm slowly getting better. This is the most I've ever done.
  • XFitMojoMom
    XFitMojoMom Posts: 3,255 Member
    Okay, can I say I'm so proud to be on thread #2!!!

    Sept 7th WOD
    30 Pull Ups
    30 Ring Dips
    If Scaled then:
    120 ring rows
    120 bench dips
    16:00

    Strength:
    1-1-1 Shoulder Press (75-85-90)
    3-3-3-3 Push Press (85-90-100-115)

    Supplemental
    5-5-5 Push Jerk (85-95-110)
  • LisaCFSF
    LisaCFSF Posts: 258 Member
    Great to "meet" everyone! Do most of your boxes follow the main site for WOD or just individualize it to your box?
  • XFitMojoMom
    XFitMojoMom Posts: 3,255 Member
    My box doesn't follow the main CFHQ site.
  • LisaCFSF
    LisaCFSF Posts: 258 Member
    Yeah, I thought so based on your WOD listed for yesterday. Ours used to do it's on thing, but now follows the main site for WOD. Of course, our warm ups are incredibly creative and, as we all know, "our warm ups are their work out!" :wink:
  • cheri0627
    cheri0627 Posts: 369 Member
    Great to "meet" everyone! Do most of your boxes follow the main site for WOD or just individualize it to your box?

    They do both. Sometimes it's the main site WOD, other days they do their own, or pick one of the girls or something.
  • LisaCFSF
    LisaCFSF Posts: 258 Member
    Cool! Just another thing that makes CrossFit so unique!
  • kdiamond
    kdiamond Posts: 3,329 Member
    Yeah, I thought so based on your WOD listed for yesterday. Ours used to do it's on thing, but now follows the main site for WOD. Of course, our warm ups are incredibly creative and, as we all know, "our warm ups are their work out!" :wink:

    Perhaps you need to pick up this shirt...

    warmup.jpg
  • kdiamond
    kdiamond Posts: 3,329 Member
    I haven't been to Crossfit in a week!! I'm so depressed. I just haven't had time with all of my school stuff...I've been going to the gym and doing my own workout but I only had from 7:30-8:15 am and CF starts at 8. Boo. Hopefully I'll be back next week. I'm definitely jonesing.
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