Crossfit

[pinoyhero]

^LOL, they are bad ass.

.com decided to go 4 in a row, Lynne again, can't wait. Probably build up for US Thanksgiving

[pinoyhero]

Oops, guess not. Mis-post, rest day tomorrow.

[RT16V]

1 Round for total reps:
5 min. Jumping Pull-ups
4 min. Sumo Deadlift High Pull (65 lb)
3 min. Push-ups
2 min. Squats
1 min. Burpies

344

[pinoyhero]

^Sick WOD, I wanna try! nice number

[RT16V]

You should give it a shot sometime! A nice metcon gasser! Pukie was right around the corner tonite....

[CCM Pro]

Ok I have had some interest in coming to our studio (Fusion) for cross-fit...rather than reply to all PM's here is what I am thinking:

Lets set aside 2 or 3 time slots for every week where I will hold a cross-fit class. I propose the followiing times, please feel free to contribute your own time proposals and after a week or so we will collectively decide on 2 or 3 slots that the majority can attend.

The cost is as follows:
1-4 people is $15/session
5 plus is $10/session

That means as soon as we have 5 ppl come everyone pays $10 not just the 5th person.

Here are the opening slots for discussion:
Mondays at 7:00pm
Wednesdays at 7:00pm
Saturdays at 1:00 pm

We are located on Edmonton trail just off of 37th Ave NE...right across from a Kal-Tire. It is not a fancy gym by any means, but its a well-kept secret and has everything you need for training. In fact, many well-known people train there from CJ and Vibe radio as well as a couple of Stampeders. I am not "name-dropping" but just leting you know if they come here, then it must be ok.

We have 2 showers and towel service as well. Any other questions fire away!

Cheers,

Rob

[max_boost]

Saturday 1pm could work for me. I really want to give this cross-fit thing a shot.

How long for a crossfit session? 30mins?

[CCM Pro]

The nice thing with cross-fit is the majority of stuff we do allows someone to move at their own capability, meaning beginners will take longer to do than people who are well conditioned by it. Sessions depend on exercised...could be 20 min could be 40...all different.

[Oz-]

Would be interested, but will be a few weeks before I can get to it. But any of those times look fine for me.

[RT16V]

Originally posted by CCM Pro

Here are the opening slots for discussion:
Mondays at 7:00pm
Wednesdays at 7:00pm
Saturdays at 1:00 pm

We are located on Edmonton trail just off of 37th Ave NE...right across from a Kal-Tire. It is not a fancy gym by any means, but its a well-kept secret and has everything you need for training. In fact, many well-known people train there from CJ and Vibe radio as well as a couple of Stampeders. I am not "name-dropping" but just leting you know if they come here, then it must be ok.

We have 2 showers and towel service as well. Any other questions fire away!

Cheers,

Rob

I may be interested in the od drop in since location fits with a few later evening appointments I have. How many crossfit certified trainers do you guys have? Any level II's?

Blaine

[CCM Pro]

There are 3 of us personal trainers...none of us is cross-fit certified according to a governing body but have all been implementing it for the last 4 years so the experience is very good. Feel free to drop in when we post the designated times.

[cornelius85]

Originally posted by CCM Pro
Ok I have had some interest in coming to our studio (Fusion) for cross-fit...rather than reply to all PM's here is what I am thinking:

Lets set aside 2 or 3 time slots for every week where I will hold a cross-fit class. I propose the followiing times, please feel free to contribute your own time proposals and after a week or so we will collectively decide on 2 or 3 slots that the majority can attend.

The cost is as follows:
1-4 people is $15/session
5 plus is $10/session

That means as soon as we have 5 ppl come everyone pays $10 not just the 5th person.

Here are the opening slots for discussion:
Mondays at 7:00pm
Wednesdays at 7:00pm
Saturdays at 1:00 pm

We are located on Edmonton trail just off of 37th Ave NE...right across from a Kal-Tire. It is not a fancy gym by any means, but its a well-kept secret and has everything you need for training. In fact, many well-known people train there from CJ and Vibe radio as well as a couple of Stampeders. I am not "name-dropping" but just leting you know if they come here, then it must be ok.

We have 2 showers and towel service as well. Any other questions fire away!

Cheers,

Rob

I would be interested in this if it was drop in and only $10 - $15.00 per session. Let me know when times have been confirmed. The times look good to me. Earlier on Saturday would be better for me, but still workable at the times posted.

[RT16V]

Originally posted by CCM Pro
There are 3 of us personal trainers...none of us is cross-fit certified according to a governing body but have all been implementing it for the last 4 years so the experience is very good. Feel free to drop in when we post the designated times.

Probably shouldn't promote this as being Crossfit classes then if there are no certified coaches present.

[kutt3r]

Originally posted by RT16V


Probably shouldn't promote this as being Crossfit classes then if there are no certified coaches present.

/agreed
Dude is pretty nazi with the whole name protection thing.

I am not saying you are not qualified either, just advising to be careful as CF is a trademark name that they do enforce it, you could put your gym at risk, not likely, but not worth the risk either. For $1k or whatever a year... not worth it... call it crossfunctional fitness or something.. LOL

I would hope that any personal trainer would know as much as or more than a Crossfit 'coach' as I know my course was much longer than two days and I am pretty sure the CF trainers do not cover much anatomy... (I looked at the CF course when they were running it in Calgary and for $1k.. I passed)

That being said I could/would make any of those times when something is firmed up. Thinking I wouldnt mind swinging by the gym sometime to check it out, what are the hours?

[CCM Pro]

Yes by no means are we claiming we are cross-fit coaches or perform pure cross-fit classes...its a "type" of training we do and it is just a cross between high intensity conditioning and strength training. It is NOT a cross-fit class but obviously structured in the same manner.

Hope that clears it up.

THX

[r3ccOs]

Gym Jones is simular but purpose fit, rather than the exercise being the competition

[pinoyhero]

Alright all, back after a week in Mexico. Had some bounce in the step during warm up perfect timing for ...

Wednesday 081203
"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Post time to comments.

5:20, PR by 1:10 but hadn't done in months. Real happy with this, but was just dead for about 10 mins after.

[RT16V]

^Awesome time! Nice work.

[pinoyhero]

THURSDAY 081204
Five rounds for time of:
50 pound dumbbell, walking lunge, 10 alternating steps
50 pound dumbbell, swing, 15 reps
Post time to comments.

Lungs still screaming from Fran, pushed a bit but didn't give it my all, that and my damn stop watch didn't start! Haha, probably closer to 9 mins here I think. Wicked hips WOD, need a run tomorrow.

[cornelius85]

Heres a good one for you guys. Did it on Wednesday and my back is still sore as well as the rest of my body
Body Weight - 168lbs

For Time. I didn't actually time myself, but it was about 40 minutes. This was a good one, but am paying for it now as I can barely move 2 days after

10 Clean Squats - 111lbs
10 Bench Press - 175lbs
10 deadlift - 250lbs

9 Clean Squats - 111lbs
9 Bench Press - 175lbs
9 deadlift - 250lbs

8 Clean Squats - 111lbs
8 Bench Press - 175lbs
8 deadlift - 250lbs

7 Clean Squats - 111lbs
7 Bench Press - 175lbs
7 deadlift - 250lbs

6 Clean Squats - 111lbs
6 Bench Press - 175lbs
6 deadlift - 250lbs

5 Clean Squats - 111lbs
5 Bench Press - 175lbs
5 deadlift - 250lbs

4 Clean Squats - 111lbs
4 Bench Press - 175lbs
4 deadlift - 250lbs

3 Clean Squats - 111lbs
3 Bench Press - 175lbs
3 deadlift - 250lbs

2 Clean Squats - 111lbs
2 Bench Press - 175lbs
2 deadlift - 250lbs

1 Clean Squats - 111lbs
1 Bench Press - 175lbs
1 deadlift - 250lbs

[pinoyhero]

^Nice 3 bars of death, love that one.

[cornelius85]

Still hurting from it

[pinoyhero]

Friday 081205
For time:
100 squats
2 muscle-ups
80 squats
4 muscle-ups
60 squats
6 muscle-ups
40 squats
8 muscle-ups
20 squats
10 muscle-ups

Post time to comments.

17:35, not much to report, other than feeling pretty damn good about doing the many squats in so little time without breaking form. Pretty sure 6 month ago I would be useless at this.

[RT16V]

^ For sure! That is a crap load of squats.

Today for me:

100 KB swings (1.5 pd)
100 Sit-ups
100 SDLHP (65 lbs)
100 Wall Balls (20 lb)

25:45

Major chipper!

[pinoyhero]

^Chipper for sure, start with 100 KBs sick ... I've just come down with a terrible cold ... won't be WODing for a week. Boooo

[nos_efx]

pinoyhero, where are you doing the MU's? I'm at WHC and I haven't found one that has the room to do wall balls and MU's.

[cornelius85]

Originally posted by nos_efx
pinoyhero, where are you doing the MU's? I'm at WHC and I haven't found one that has the room to do wall balls and MU's.

WHC on Macleod has rings. Steve the trainer there installed them in their studio. No where to really do wall ball, but I just throw the ball up in the air as high as I can.

Did the WOD today and could have been much better but did it in 8:30
50 - 40 - 30 - 20 - 10
Double Unders
Situps

I think I may be doing triples as I can do them much faster or slower and still be going around more than once. Hard to tell.

My rope is partially broken, so slows me down a little.

Been doing a lot of skipping lately.

[pinoyhero]

Originally posted by nos_efx
pinoyhero, where are you doing the MU's? I'm at WHC and I haven't found one that has the room to do wall balls and MU's.

I strap my rings to the squat rack's chin up bar. Not the best cause i cant even hang and have to watch my head on the top of the movement but still effective enough to get em done.

Wall balls I dont do yet (my med ball strill on order) but will use a spot in the gym (it has a high roof). I sub 20 lb dumbell thrusters for WB shots right now.

[LiftIt]

muscle ups kill me, what did you all do to train your joints on your elbows and shoulder to handle it?

[pinoyhero]

^Dips and chins to start ... then ring dips ... then jumping MUs ... that would be my recommended progression.

[pinoyhero]

Monday 081215
Five rounds for time of:
275 pound Deadlift, 5 reps
10 Burpees

Post time to comments.

OK back after some time off to get rid of a cold. Scaled down to 225, shouldn't have, 7:00 flat.

[cornelius85]

I did this one too today but as posted. I think I was about 8 minutes, but someone asked me for a spot right as I finished, and I forgot to stop the timer. Will have to do that one again.

[cornelius85]

bunch of people on crossfit were posting 4 minute times. That is crazy fast.

[cornelius85]

Heres one that is pretty crazy. Done it twice now. First time I did it in 18:20, did it today in about 21 minutes.

For Time

500m Rowing
50 Pushups
50 - 44lb Kettlebell swings - full overhead

400m Rowing
40 Pushups
40 - 44lb Kettlebell swings - full overhead

300m Rowing
30 Pushups
30 - 44lb Kettlebell swings - full overhead

200m Rowing
20 Pushups
20 - 44lb Kettlebell swings - full overhead

100m Rowing
10 Pushups
10 - 44lb Kettlebell swings - full overhead

Took me a while to recover from this one. Never puked, but sure felt close.

[pinoyhero]

^Sickness, neer run into that before ...

Tuesday 081216
Split Jerk 1-1-1-1-1-1-1 reps

Post loads to comments.

Subbed push jerk, scared as hell of split with no ACL

175-185-205-215-225F-205-205

Closed out with a bit more shoulder work ... great to be back.

[Oz-]

Guess I will join the thread

Freddy
5 rounds for time

5 x deadlifts
10 burpees

Upped the weight on the deadlifts to 405. Got my time to 7:49. Almost died.


Tuesday 081216
Split Jerk 1-1-1-1-1-1-1 reps

Didn't do it, had something come up and needed a day to recover from the DOMS from previous day.

Wednesday 081217

Complete as many rounds in twenty minutes as you can of:
Run 400 meters
15 L-Pull-ups
15 Hip Extensions

Adjusted my L-Pull ups as I can't do bodyweight pull-ups. Had to use a band and knees were slightly bent. No glute ham raise at my gym, so I used the 45 degree back extension thing and put weights under one side to make it 90 degrees like the glute ham raise. Ran on treadmill also.

5 rounds completed, and about 200 meters into the 6th when time ran out.

[cornelius85]

Wednesday 081217

Complete as many rounds in twenty minutes as you can of:
Run 400 meters
15 L-Pull-ups
15 Hip Extensions

4 complete rounds with 29 seconds left.
The last 15 pull ups were without the L. Those are damn hard

[pinoyhero]

Wednesday 081217

Complete as many rounds in twenty minutes as you can of:
Run 400 meters
15 L-Pull-ups
15 Hip Extensions

4 rounds and 300m. Not all LSits, some were tucked.

[nos_efx]

Anyone try 5 rounds for time:

20 Pull Ups
30 Push Ups
40 Situps
50 Squats

That workout took me 40 minutes, I'm terrible at the situps.

[pinoyhero]

Out at xmas parties on thursday friday ... so did friday's today ... Flilthy 50

31.34 - some K2e's weren't complete and subbed tuck jumps for DUs, as rx'd other than that.

[CCM Pro]

Originally posted by nos_efx
Anyone try 5 rounds for time:

20 Pull Ups
30 Push Ups
40 Situps
50 Squats

That workout took me 40 minutes, I'm terrible at the situps.

I just did that one on Tuesday...however we did supine pullups not full regular pullups...if you did regular pullups thats awesome man! I think I finished around 34 something

[pinoyhero]

Sunday 081221
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Post your choice of girls and rounds completed to comments.

Compare to 080515.

Mary ... 10 rounds pulls HSPUs and squats. Had to hold something for balance with squats but other than that as rx'd. Felt good to graduate from Cindy.

[RT16V]

^ Good Stuff! What's your top Cindy score so far?

Today for me:

7 rounds:
25 DB Split Jerk (30 lb dbs)
20 Jumping Pull ups

27:45

Serious shoulder fryer

[pinoyhero]

^Haven't done a ton of Cindy's but best ever was 19 rounds plus pulls and pushes.

Mary was definetly slower but liked the extra effort. HSPUs were stupid easy, suqats were OK but chins got to be the death of me. Was doing 5s by round 7

Your's looks like shoulder death for sure.

[pinoyhero]

Tuesday 081223
"Eva"

Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups

Post time to comments.

Compare to 080224.

Seriously WTF ... as rx'd other than runs were 860m (odd gym track) and swing were with a 70lb DB - 57:35. That was death.

Off on holidays now but will post if I can find my way to a gym. Merry XMAS all!

[pinoyhero]

Saturday 081227
Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

Post rounds completed to comments.

Compare to 081020.

Took a cycle off, being out of town sucks ... bad excuse. Did 7 rounds a set of thrusters, cleans and 1 SDLHP. Not great but the traps are screaming this AM.

[pinoyhero]

Thought I'd run game on Angie ...

100 pull ups
100 push ups
100 sit ups
100 squats

Sequentially for time

20:00 on the dot. Not the best but did push to some extent. Still on holidays...can't wait to get back.

[RT16V]

10 rounds for time:

10 pullups
10 pushups

10:13

Really wanted sub 10..... next time.

[RT16V]

30 muscle ups
10:40

[pinoyhero]

^ Nice, love MUs. Went to the gym and the damn thing was closed ... excuses excuses haha

[cornelius85]

Is anyone here going to do the crossfit games qualifier in Calgary? Was thinking about it, but have no idea what goes into it.

[pinoyhero]

Thursday 090101
"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Post time to comments.

Compare to 080825.

Friggin happy new year ... partitioned into 3rds - 48.24. Seemed decent, never run Murph before

[pinoyhero]

Originally posted by cornelius85
Is anyone here going to do the crossfit games qualifier in Calgary? Was thinking about it, but have no idea what goes into it.

Was thinking about it, but not sure that I've got enough to compete for tops. Anyone have any links to what results for typical qualifying events are?

[RT16V]

Originally posted by pinoyhero


Was thinking about it, but not sure that I've got enough to compete for tops. Anyone have any links to what results for typical qualifying events are?

This is the first year of regional qualifiers. Top 3 men in Western Canada to qualify.

For top men, expect 2 minute Fran, 30+ rounds on Cindy, Sub 7 minute Helen.

[pinoyhero]

^Thanks for the info, there is no way in hell I can pull that off haha, I'm decent and making gains but can't compete at that level.

[cornelius85]

Me either. Wasn't sure what the requirements would be. Wouldn't want to embarass myself. My last Fran was 4:40. Wasn't sure if there was age categories etc or how it worked at all

[RT16V]

Neither of you would be embarrased with your current level. You should consider entering. Maybe won't place top 3, but still worth it for the competition - maybe push you to new PR's.

[cornelius85]

How do you find out what you would need to work on? I can't do muscle ups at all yet. Is it totally random on which workouts are done, or are there specific ones the compete in? How do you find out info on the competition

[pinoyhero]

A 440 Fran is nice, I think I could sub 5 it for sure. If anyone does get any info let me know i'm somewhat interested ... maybe even in just going to watch. I know a buddy that would be 100% in though.

[RT16V]

All info will be here:
http://games.crossfit.com/

As far as what the WODS will be.... I doubt that will be released until just before the event.

[pinoyhero]

^Wicked thanks for the post, time to start getting the chest, not the chin to the bar on PUs in '09

[kutt3r]

Hey pinoyhero and other CF'ers, let us know if you are going to compete, I might check that out in May if they are going to allow spectators which I am assuming they will.
I already go to the powerlifting comps, apparently I am in Red Deer this June for a body building comp, so might as well add this one too to root some Beyonders on if you are thinking about going out!

[cornelius85]

All of the notes I saw on that site mention people training at specific cf locations. Do you have to be a member at a CF gym? I just do the workouts on my own at World Health. Anyone know?

[RT16V]

^ Doesn't matter. You can register even if you work out in your back yard ;).

[pinoyhero]

Originally posted by kutt3r
Hey pinoyhero and other CF'ers, let us know if you are going to compete, I might check that out in May if they are going to allow spectators which I am assuming they will.
I already go to the powerlifting comps, apparently I am in Red Deer this June for a body building comp, so might as well add this one too to root some Beyonders on if you are thinking about going out!

Will do, I dont think I'll compete unless I see some sick gains in Q1 but I will go watch for sure ... we should all meet up.

[cornelius85]

Originally posted by RT16V
^ Doesn't matter. You can register even if you work out in your back yard ;).


good to know. We should all meet up and do a workout together. I wish I had someone to do it with as it always pushes me harder when I have someone to gage myself against. Can't wait till Im back to work as the gym is close to my work and I haven't been going too much over the holidays

[pinoyhero]

Sunday 090104
Deadlift 3-3-3-3-3 reps

Post loads to comments.

Compare to 081129.

275-295-315-325 (F@2) - 325

[RT16V]

Solid DL numbers!

Today for me:

Overhead Squat: 3,3,3,3,3,3

65/95/105/115/125/138

Limiting factor was elbow tissue that is killing me from the MU's this past week.

[pinoyhero]

^Nice numbers regardless, OH Squats are so tough.

[pinoyhero]

MONDAY 090105
Hang power clean 1-1-1-1-1-1-1 reps
Post loads to comments.

145f-145-155f-155f-150-155

[cornelius85]

Mine was 155-175f-165-175-180f-175f

Had a hard time with this one. Don't think my form was good at all.Feels really good with lighter weights, but my catch kind of hurts with the heavier weight. I saw there was a crossfit olympic weightlifting certification in Edmonton in April. Would love to go to that, but $600.00 for 2 days is a lot of cash


Originally posted by pinoyhero
MONDAY 090105
Hang power clean 1-1-1-1-1-1-1 reps
Post loads to comments.

145f-145-155f-155f-150-155

[pinoyhero]

^Nice loads ... I'm the same, form is a bitch ... how long you been cfitting? height weight ? I'm about a year now, 5'8 165

[cornelius85]

im about the same. cutting down right now from 170. Weight for me has been a real issue. I used to be 230. Want to get down to 160 and then bulk back up. I'm probably about 5'8- 5'9, so probably pretty similar builds.

I have been doing cfit workouts off and on for about a year or so. Maybe more. I don't really follow their routine. I look for more of the cardio type workouts where it is endurance and strength rather than just heavy weight. Mostly Fran type workouts. I am going to start to try to follow more religiously though to see how much I can improve before the qualifier. I know I wouldn't qualify, but I like a challenge

[cornelius85]

Complete four rounds for time:
Run 400 meters
15 Handstand Push-ups
15 ft Rope Climb, 2 ascents

I had to sub this one
400 metres - easy for me set at 10 on the treadmill
15 Handstand pushups wall supported
15 standing pullups using a pulldown rope tied in a knot hanging off of a chinup bar (those were damn hard - can't imagine 30 towel pullups as was prescribed as an alternate)

21:04:40

[RT16V]

You need a second set of eyes to watch your OLY lifts. Makes a huge difference since as you know it's so hard to know just what your missing on each in-efficient lift. Of course you need someone who has an idea of what to look for. You could try video tape and watch your self. I have found this helped huge for me before my wife and I were both Level 1 certified. Now we can coach each other - but that does present it's own challenges! ;)

[pinoyhero]

TUESDAY 090106
Complete four rounds for time:
Run 400 meters
15 Handstand Push-ups
15 ft Rope Climb, 2 ascents
Post time to comments.
22:20 this was intense, rope pulls subbed for towel pulls. Did 30 full pulls on first round, then 20, 10 and 0 … filled in missing ones with jumping towel pulls. Hands were dead.

[RT16V]

Tuesday-

With a 15 min. clock running complete:
75 Knees to Elbows
As many reps as possible of alternating leg pistol squats.

66 pistols

Today-

5 rounds 500m row/3:00 rest

1:43/1:45/1:56/1:55/1:53

Serious lactic acid on round 3!!!

[pinoyhero]

THURSDAY 090108
Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up
For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.
Post time and number of sets to completion.
Compare to 060107.

Basically a disaster, hands raw but they’ve been worse, total back muscle fatigue, maybe should wait longer between sets and break up more next time.

R1 and R2 With 45lbs – did all 15 in a row with good form
R3 With 45 – did 5 and 3 then another set for 7
R4 With 45 – did 3, 5 and 7 in separate sets form starting to break a bit
R5 to R9 – did with 25 all in separate sets, average had eyes to bar, soft form
R10 – did with 25 good form in 3 diff sets

22:58 in 22 sets

[pinoyhero]

FRIDAY 090109
Front Squat 5-5-5-5-5 reps
Post loads to comments.

185-205-215-215(f on 3) – 185, all good form (arch broke a touch on last rep at 215 but nothing big and all were ATG squats)

[pinoyhero]

SATURDAY 090110
Run 5 K
Post time to comments.
Compare to 081121.

23:09 on track. Nothing fancy, need new shoes, feet hurt most.

[cornelius85]

Originally posted by pinoyhero
FRIDAY 090109
Front Squat 5-5-5-5-5 reps
Post loads to comments.

185-205-215-215(f on 3) – 185, all good form (arch broke a touch on last rep at 215 but nothing big and all were ATG squats)

Did this one yesterday. Was doing heavier a couple of months ago, but haven't been doing them much lately

185-195-205-215-225 (f on 2)

[RT16V]

“Annie”

50, 40, 30, 20, 10 rep rounds for time:

Sit-ups

Double Unders

8:06

[Toma]

I have never seen his before.

Showed this to my friend that trains national level female gymnasts.

She was rather upset at some of the exercises they bastardized with ruined form and technique, but never change the names.... but directly otherwise ripped off from the gymnastics training methods.

Then her and her daughter proceeded to demonstrate the proper form,,,, I guess that's why there is such a difference between trained athletes and these cross fit peeps...

But I guess they had to "messy up" the form so that this stuff can be done by the "average" joe.

Still.... looks bloody tough!!

[RT16V]

Yeah, debate on the movements used in Crossfit programing pops up every now and then.
The goal of the program is not to replace any sport specific training out there though (ie: gymnastics). It's geared at being exceptionally prepared to physically tackle many different things. Capitalizing on varied programming that utilizes multi-joint movements and relatively high intensity.
What mov'ts was your gymnastics coach friend cringing at? The 'kipping' style of pull up gets heat all the time. :)

[Oz-]

Not sure if any of you Crossfitters are interested but I got 4 extra jump ropes. These are considered to be ultra speed ropes and great for double unders. This is a super fast rope that has adjustable handles.

http://www.buyjumpropes.net/product_p/006.htm

$20 if you want to meet downtown or pickup on the westend.

[cornelius85]

Originally posted by Oz-
Not sure if any of you Crossfitters are interested but I got 4 extra jump ropes. These are considered to be ultra speed ropes and great for double unders. This is a super fast rope that has adjustable handles.

http://www.buyjumpropes.net/product_p/006.htm

$20 if you want to meet downtown or pickup on the westend.

How are they for durability? I usually skip rope every day with lots of double unders, and I am constantly burning through speed ropes. My problem is either the ends pull off, or the rope wears down where it rubs on the end of the handles. I have a newer one that seems to be better, but I am sure I will wear through it soon enough.

Where are you in the West end? I am in Evanston

[cornelius85]

Monday 090112

For time 30, 25, 20, 15, 10, and 5 rep rounds of:
Virtual Shoveling

7:30. I didn't have a divider, so I was just lifting up to basically a full deadlift extension. Just noticed that she was taking a step with every drop so I didn't do it quite right. I also alternated which side was forward for every set. Either way my back is dead now.

Just noticed I was supposed to do pullups with that workout. Will have to do it again with the pullups and see how I do.

[Oz-]

Originally posted by cornelius85


How are they for durability? I usually skip rope every day with lots of double unders, and I am constantly burning through speed ropes. My problem is either the ends pull off, or the rope wears down where it rubs on the end of the handles. I have a newer one that seems to be better, but I am sure I will wear through it soon enough.

Where are you in the West end? I am in Evanston

Not sure if I can explain it properly, but the ends are not inside the handles. They go through the the handle ----[]----, with the [] being the handle. Durability has been great so far, but I am also very careful with the care of my rope. I leave it stretched out and dont let it get kinked by throwing it in my gym bag.

West end - by the old children's hospital and Westbrook mall.

[Toma]

Originally posted by RT16V
Yeah, debate on the movements used in Crossfit programing pops up every now and then.
The goal of the program is not to replace any sport specific training out there though (ie: gymnastics). It's geared at being exceptionally prepared to physically tackle many different things. Capitalizing on varied programming that utilizes multi-joint movements and relatively high intensity.
What mov'ts was your gymnastics coach friend cringing at? The 'kipping' style of pull up gets heat all the time. :)

Yep 'kipping' , and the Muscle Up/Power Up, and the silly squats is what we saw.

Ever seen a 14 year old girl that weighs 100 pounds, take 120 pound partner on her back, and do "crossfit" squats for 50 reps, then climb a 20 foot rope with only her hands, legs off to the side in a perfect pike position (toes pointed and all), then do power ups properly, with the body stiff and rigid and go from pike to extended (sorry, I dont know the terminology)

They do this "warm up circuit" (there are more exercises) for 30 minutes BEFORE they get to the gymnastics training.

It just seems very pretentious that something like crossfit advertises "elite fitness", yet not even their demonstrators can do these exercises in good form.

National level gymnasts, Olympic athletes etc... THAT is "elite"... These young girls train 4-5 hours a DAY 4-5 days a week. It is fucking insane actually.

Just seems a slap in the face to them to have "elite" tagged onto something like crossfit.... I know its marketing...but....

but yeah, I mean for the average joe, crossfit looks killer for cardio.

[RT16V]

One of the founders of Crossfit is an ex- competetive gymnast, so you can see where that component comes from. The use of 'kipping' on both pull ups and muscle ups is only to increase total power output. If you can do 20 pull ups strict, you can do more 'kipping' pull ups and increase total output.
There are many uses of squats with weight as well as I assume your comment about squats relates to the silly looking free squats.
You should read some more about the program. There is much more to it than you are seeing and I am sure you would agree with some of the principles (ie: empirical based). It really is right up your alley even if the actual program, exercises, or claims aren't. But I would even be surprised if you didn't change your opinion slightly after a better understanding.

[RT16V]

Originally posted by Oz-
Not sure if any of you Crossfitters are interested but I got 4 extra jump ropes. These are considered to be ultra speed ropes and great for double unders. This is a super fast rope that has adjustable handles.

http://www.buyjumpropes.net/product_p/006.htm

$20 if you want to meet downtown or pickup on the westend.

Those jump ropes look pretty decent. We use the "Buddy Lee" speed rope right now, but I might check those out on the next one.

Oh BTW cornelius, I am in Evanston as well.

[RT16V]

Today

“Jackie”

Row 1000 m

50 Thrusters

30 Pull-Ups

8:35

[cornelius85]

Originally posted by RT16V


Those jump ropes look pretty decent. We use the "Buddy Lee" speed rope right now, but I might check those out on the next one.

Oh BTW cornelius, I am in Evanston as well.

Where do you work out? I am at World Health in the south, but thinking of paying extra to use Edgemont so I have access to a pool in the summer. Thinking of doing a triathalon this year. Did a marathon last year plan on doing a few this year. Would love to have someone to do crossfit with if you are going to the world health.

[cornelius85]

Originally posted by RT16V


Those jump ropes look pretty decent. We use the "Buddy Lee" speed rope right now, but I might check those out on the next one.

Oh BTW cornelius, I am in Evanston as well.

How do you like the Buddy Lee rope? I was told it was the best of the best. $50.00 for a skipping rope is pretty expensive though

[Toma]

Originally posted by RT16V
One of the founders of Crossfit is an ex- competetive gymnast, so you can see where that component comes from. The use of 'kipping' on both pull ups and muscle ups is only to increase total power output. If you can do 20 pull ups strict, you can do more 'kipping' pull ups and increase total output.
There are many uses of squats with weight as well as I assume your comment about squats relates to the silly looking free squats.
You should read some more about the program. There is much more to it than you are seeing and I am sure you would agree with some of the principles (ie: empirical based). It really is right up your alley even if the actual program, exercises, or claims aren't. But I would even be surprised if you didn't change your opinion slightly after a better understanding.
LOL... no no.. was not knocking the program at all.... I dont know enough about it....

[RT16V]

Originally posted by cornelius85


Where do you work out? I am at World Health in the south, but thinking of paying extra to use Edgemont so I have access to a pool in the summer. Thinking of doing a triathalon this year. Did a marathon last year plan on doing a few this year. Would love to have someone to do crossfit with if you are going to the world health.

Most of my workouts are at home. Starting to piece together the home gym. Really just need some bumper plates & we have all we need.

Buddy Lee rope is pretty awesome, but I haven't tried other speed ropes. You can get them local for $38.

[RT16V]

Originally posted by Toma

LOL... no no.. was not knocking the program at all.... I dont know enough about it....

I know you weren't. Just encouraging you to read a little about Greg Glassman as I think you would appreciate some of what he has to say about conventional ideas regarding Fitness.

In my personal opinion, as far as conventional athletics and overall strength and cardiovascular fitness goes - it's hard not to respect Gymnastics in a huge way.

[cornelius85]

Originally posted by RT16V


Most of my workouts are at home. Starting to piece together the home gym. Really just need some bumper plates & we have all we need.

Buddy Lee rope is pretty awesome, but I haven't tried other speed ropes. You can get them local for $38.

Where could I find it? Wouldn't mind trying it out before I buy one

[cornelius85]

Originally posted by cornelius85


Where could I find it? Wouldn't mind trying it out before I buy one

Just bought that olympic set from Big Mass so I am on my way to having a home gym as well. Probably be a while before I get the bumper plates though

[RT16V]

Originally posted by cornelius85


Where could I find it? Wouldn't mind trying it out before I buy one

I got mine here:

http://www.optimumtraining.ca/

They are in Bearspaw area. Also where Crossfit Calgary operates. They have lots to try there but you could always give mine a spin. I just got a replacement rope for it as I broke it on doubles in -25. LOL Replacement ropes are $7.