wswilliams67 Member

MyWOD, if your box has a WOD feed on their website you can put it in MyWOD and pull them right into the app. There are a ton of app options out there, but I like MyWOD for multiple platform support and Dropbox backup for syncing across devices.

Reebok Nano 3's fit me perfectly and I have a EEE flat foot. Toe box is snug but comfy. If you really want a wide toe box then Nano 2's

C2 Rowing is the same movements as a deadlift, only you are sitting. If you follow correct deadlift form your rowing then becomes a matter of pace. Yes tall people have the advantage in rowing, but us short stocky folks own you all in Oly. LOL Tall people hate Snatch lifts! :wink:

You might want to research what, when and how the body produces, accesses and uses energy. From your post it sounds like you have confusion on that. The human body burns sugar for energy. Period. But it does convert protein, fat and carbs into sugar at different stages. First the body burns the glycogen stores within your…

Here's the Instagram Feed for my Box... CrossFit Country. We work hard and play hard. http://instagram.com/crossfitcountry

Chucks are great for most CF lifts. For strict Oly however you are better served investing in some quality Oly Lifters like Nike Romaleo 2's ($180-$200). They should be fine for most WODs until you get into lateral movements and of course rope climbs are going to eat them alive. I myself have Nano 3's and the Reebok CF…

The key is recovery. Early morning WOD + Late evening WOD isn't a good idea as you will not really have enough recovery time. My coach has always said 6-8 hours between WODs minimum... and that's with a quality diet and enough intake to support it. My Box offers a WOD and a MetCon option so most of our folks do the Main…

A clue for getting your HSPU is your Push Press. If you can't Push Press near/at your BW then you aren't ready for an unmodified HSPU. My 2014 GOAT list is: • Double Unders • 135# Snatch (not Power Snatch) • 200# Clean (not Power Clean) • 300# Deadlift • 300# Back Squat • Frog Stand I'm 46. :wink:

I WOD 6 days/week. Been doing CF for about 7 months now and honestly the scale hasn't moved. BUT, how I look in the mirror, how my clothes fit, compliments from others, my fitness level, etc have all dramatically improved. As others have said, the scale won't show you your true progress. I supplement my WODs with Olympic…

Bodybuilding and CrossFit are polar opposites. They really cannot exist together in the same programming. Don't get me wrong, I admire the years of dedication most bodybuilders spend chiseling their bodies into the shape they achieve. But as any avid CrossFitter will tell you, there's being in 'shape' and then there's…

My first suggestion is to REALLY get your numbers in line. At first blush I bet you are not eating enough. You say you intake 1500 but burn 300 in exercise... that's a 1200 net. Say your TDEE is 3000/day. Then your -1000 calories intake should be 2000/day after exercise. See where this is going? Get a reliable scale and…

BCAA's my friend... nothing better for muscle repair/soreness... along with foam rolling.

Our box has a "1 burpee per pound" penalty if you leave your plates lying around... needless to say, we have a VERY orderly gym. ;-)

We are going to start doing Sally weekly... last week we did Back Squats... this week we have been told it will be OHS... yeeeeah booooooy!

I have Reebok Lifters for non-running (indoor) lift WODs... for WODs with running + lifting I wear my nano 3's. You do NOT want to run in lifters... you will destroy your lower body and the shoes. ;-)

Hey! A 1# PR is a 1# PR. A gain is a gain. As long as you increase you are doing fine. I just hit a 5# PR on my DL last Friday. Now at 265#.

That's a ton of work for a 30 minute time cap... I personally would have scaled it to 3 rounds as my goal and then go for the 4th if there was still time. That being said... It was most likely your 400m runs that ate your clock. I know it eats mine all the time. The thing to take away from it is you didn't quit. Remember…

The Reebok Lifters are awesome. The U-Form makes them shape to your feet so there is ZERO sliding around inside. For a great WOD lifter try the Reeboks. I saw instant results in my form and lift strength when wearing them. Now if you are going strict Oly then you may want to consider more high end lifters. As for WOD shoes…

My only problem with this is you can use different resistance bands as you progress. As you get stronger you start using lighter and lighter bands until you are weened off of them. ALL negative work of muscle groups can cause Rhabdo if not done properly or done in super-high rep ranges. I'd definitely ask your Box's…

We always to banded pull-ups for those of us (like me) who are building strength.

Our coach scales T2B in the following progression... 1. Sit-ups (weighted or not is athlete's choice) 2. Weighted V-Ups 3. Toes-2-Post (Lie on back near a rig's vertical post. Put your head near the post. Reach over your head and grab the post, so your thumbs are between your skull and the post - for protection. Keep your…

Sadly I've found myself being this way as well. It's not even really anything intentional. More due to being so focused LOL. I need to be more welcoming and outgoing to newbies.

There's a t-shirt in CrossFit that says "Better Than Yesterday". It's true. Just keep going and you will astound yourself! Also remember you are there for YOU, no one else. Don't worry about the rest of the class. You may feel a bit lost the first week or two until you learn where everything is and the routine of the gym.…

My box offers a daily MetCon WOD and it is posted online. It is a lot more conditioning focused rather than heavy lifting. You could check it out and try a few. www.crossfitcountry.com

Snatch is the single most difficult lift according to my box's Oly Coach. But once you get it down the other lifts come along quickly. OHS is the next hardest. Oyi! As for your soreness, remember you are using and stretching tendons/ligaments in ways they probably haven't been used in a while. I went through several weeks…

I'm in month 4 of CrossFit and I've stopped using my body scale. I know I'm up 5 pounds or so, but the results I'm seeing in the mirror and in my clothes are the proof. It's working. At first you will retain a ton of water. It's normal. After your muscles start to adapt that will even out. I agree with everyone who says to…

The problem is Rhabdo strikes all kinds of sports... especially endurance peeps like marathoners and ironmen. The key to preventing it is hydration before, during and after. I actually had to post something on my FB wall and ask people to stop sending me Rhabdo articles. Yes it's a real possibility, but then again so is a…

Bacon

Don't feel bad! It takes time! Just keep at it. If you aren't seeing the improvement you want, you may want to either increase the number of times/week you WOD or increase the intensity of your current schedule. Be sure you are sleeping and eating well. Bodyweight WODs are the toughest ones. I'm still doing push-ups on my…

More exercise... LOL 1. Foam Roll 2. Ice 3. Stretch 4. BCAA's