Back Squat 205 “Hips were below parallel “This was a first for me at this amount of weight”
Shoulder Press “145” Could of done more probably but I had no spotter
Dead Lift 287 110kg+45lb bar “form was bad”
Crossfit total = 637
Cashout 2 round of max dead hang pull ups and GH situps
10 pull ups
10 Gh situps
8 pull ups
10 GH situps
5K time 36:57 I am still sore from the Murph challenge
So after reading around for a while, I’m going to try a variation on CFSB that CrossFit Tuscon has running. Among other things, it was recommended to me by another former runner on the main site, so we’ll see how it goes.
Just out of curiosity, those of you who are following the protocol (or helped develop it), what do you do to warm up? I’m thinking maybe the CrossFit Warm-Up maybe too much on most days.
3 rounds CFWU including 2 x 10 hip extensions, 3 x 7 push-ups
Press 5-5-5-5-5
45-50-55-65-75
Elizabeth
21-15-9 of
70 lbs power clean
30 lbs assisted dips
9:31
Pretty slow, but for a lifetime non-runner of my age I guess it’s an adequate starting place. I felt like I was working hard, but I didn’t know how hard I could go without causing problems. I should be able to push a bit harder next time, as I feel pretty good after the run.
More for my reference than for anybody else’s, but as of yesterday, I completed the drop from 185 (where I was when I started CF) to 170 (actually 169.5) which is my target. Now to try to replace that lost fat with some muscle mass (and, after today, maybe to learn how to run!).
Remembering those who sacrificed and who continue to serve so that I can enjoy activities like this without a care…
Just out of curiosity, those of you who are following the protocol (or helped develop it), what do you do to warm up? I’m thinking maybe the CrossFit Warm-Up maybe too much on most days.
It doesn’t seem so bad, to me anyway. I actually like to be really warmed up on ME days (not that I actually follow my own advice all the time . . . ). But . . . I do scale or remove things depending on what my metcon will be.
Frinstance: pullups, if the wod has pullups, I don’t do 3x10. Maybe 2x5.
Pretty slow, but for a lifetime non-runner of my age I guess it’s an adequate starting place. I felt like I was working hard, but I didn’t know how hard I could go without causing problems. I should be able to push a bit harder next time, as I feel pretty good after the run.
Sub 8 miles slow? I don’t think that word means what you think it means . . .
Just out of curiosity, those of you who are following the protocol (or helped develop it), what do you do to warm up? I’m thinking maybe the CrossFit Warm-Up maybe too much on most days.
It doesn’t seem so bad, to me anyway. I actually like to be really warmed up on ME days (not that I actually follow my own advice all the time . . . ). But . . . I do scale or remove things depending on what my metcon will be.
Frinstance: pullups, if the wod has pullups, I don’t do 3x10. Maybe 2x5.
To give a newcomer’s view on the CFWU…I’ve really become a big fan and if a friend of mine were to start of CF, the advice I’d give them is to start using that from the beginning. I’ve found that by making myself do it almost every day, I’ve really improved on things like pull-ups and overhead squats - nothing like practicing several times per week to improve. (I’m still bad at both, but I’m now starting to get the hang of kipping and OHS’ing) If I remember that it’s a warm-up (not a competition) I find that it does a thorough job of warming me up without tiring me out. Actually relieved to hear an expert (TP) say that it’s OK to modify it depending on the WOD. I had been doing things like dropping PU’s out of it if the WOD had PU’s, but I wasn’t sure if that was kosher, so I wasn’t telling anybody.
If I remember that it’s a warm-up (not a competition) I find that it does a thorough job of warming me up without tiring me out. Actually relieved to hear an expert (TP) say that it’s OK to modify it depending on the WOD. I had been doing things like dropping PU’s out of it if the WOD had PU’s, but I wasn’t sure if that was kosher, so I wasn’t telling anybody.
BWAHAHAHA!
Expert? Oh man, between that and Radiosound wanting coaching on his cleans . . . hahaaha!! Anything I say on here? I’ve heard GD say it. Hahaha! I’m merely a repeater station . .
Yeah, I mean, if I’m going to do pullups, I used to just drop them, but then I realized that 5-10 pullups at a slow warmup pace weren’t going to make or break any one wod and GD said something to the same effect. Particularly if I just move into the harder exercises, like pushups first, slow, no hurry, then hang from the bar, do a couple pullups, drop down shake out, do a couple more, then maybe hit the dips and then overhead squats, and then roll through it all again. No different than jogging around and slowing running faster warm up paces to get ready for some sprints.
Just out of curiosity, those of you who are following the protocol (or helped develop it), what do you do to warm up? I’m thinking maybe the CrossFit Warm-Up maybe too much on most days.
Warm-ups vary enormously amongst the participants.
Kelly Starret is recommending very thorough warm-ups to prevent long term injuries developing and Brand X recently reiterated their requirement that people do a complete warm-up before a class.
The CFWU may indeed be too much for you right now, it’s a series of exercises that are quite demanding for a beginner. But if you’re in that category then you shouldn’t be doing CFSB for a year or two yet. Anyone who struggles with the CFWU or finds it taxes their WODs will get all the strength training they need from CrossFit as prescribed.
GD’s quite clear on that in his CF Radio interview and Bingo stated it equally clearly in his CF Journal article.
In place of runs and squats (I get in plenty of sprint work during my normal running routine) I did “Karen” :150 wallball shots (15lb ball) for time>>8:28(pr) cooled down with a 2 mile jog.
I don’t think that word means what you think it means . . . 
