Circe981 - 01 June 2009 06:01 AM

tassiegirl - 01 June 2009 04:14 AM

Anyone else get a REALLY sore tailbone from the rowing machine? I can barely sit at my desk.

Yes! I did 3000m the other day and I thought I was going to die. It also does terrible things to my lower back. I was wondering if I was just sitting wrong.

I hope Kempie will jump in on this, I don’t know if it’s a form problem, or something like the dreaded monkey butt that just happens.  I never get a sore tailbone, but I think I’ve gotten a sore lower back once, but only once, so I’m wondering if my form got out of whack (maybe leaning too far back on the pull?).

Buy in
Back squat
work up to 1 set of 3 or 5
15-20 minute cap

3 rounds
Max Box jump in 2:00
15 Medicine Ball Cleans
(Trainer have everyone circle up and count off each clean.  Class to do all cleans together)

Cash out
1:30 L sit
scale time and l sit for less capable

Warm-Up
DROMS
3 Rounds:
Run 50m
Run 50m Backwards
15 x OHS
10 x Pull-Ups
5 x Ring Dips

CFS Lvl 2 WOD - Front Squats
Work-Up to 3 Rep Max:
10 x 45#
5 x 135#, 185#, 205#
3 x 235#, 255#, 265# (PR+15#)

Cool-Down
Not as much stretching as there should have been.

Last rep of the last set was redonkulously slow.  Definitely found my 3 rep max.

I’d like to congratulate Wifey on completing her Level 1 Cert on the weekend.  By all accounts it was a great time and she came back better educated that when she left.  Props to Todd Widman and his team.

“Erin”

Tweaked the scaling a bit

5 Rounds (I might have done 6 at either 4th or 5th I could not remember so I did another one - My guess is 5)

15 Split Cleans 25lb DBs (don’t have 30s)
15 Pullups (my nemesis - in first 3 rounds did 10 by myself each round, cheated on 5 - last rounds did 15 jumping or feet on bench)

16:35

Forearms are toast- is this the correct pain to for this one?  I did 1000m Row as part of my warm up so that did not help.

Muscle up progressions

Warm-up:
2x - 25m bear crawl=>25m side shuffle=>10 side to side hops over ball.
10 ring rows
10 assisted ring dips
light ROM stretching

30-45 minutes muscle-up progressions:

20-30 reps using Tucker’s kneeling and pushing off the toenails setup w/ rings about head level.
did some tucked ring pullups
8 sets @ 2-3 reps - ring dips with assistance only at the bottom so I could safely get really deep
bunches of false grip, strict ring pulls ups to chest
did some squat muscle ups
did several 3-5 second ring tucks and “L” sits

Cash out:
3 x 5 seconds “L” sits on fists
2 x 20 rep pushups

The good - Shoulders feel incredibly strong and healthy now. If I had tried to this type of workout two months ago before I started crossfitting it really would have hurt my left shoulder (I think I may have seperated/dislocated it over a decade ago - I don’t know because it was never treated after some moto-x wreck). My ring dips have improved a ton over the past thirty days. When I was younger I was able to do bar muscle-ups easily, so I know I can get there again.

The bad - Kind of discouraging to see how bloody hard these muscle-ups are. For some reason I thought I would have have an easy time getting one using Tucker’s method. There is just nothing easy about a muscle-up is there?

The ugly - Coming off the high of making some serious improvements in my metcon workouts I am really feeling frustrated by this lack of “success” in the muscle up progression. I think my problem is that I have seen such amazing improvements in my running times, pull up numbers, strength in going overhead, and abilty to dead lift that I thought this aspect would be just as far along as well.

I’m not gonna quit trying, but right now I want to. Kinda stupid to feel this way, but I do.

I guess I’ve identified a weakness. Not a happy feeling, but now I know where I need to focus some work.

TexasPatrick - 01 June 2009 05:49 AM

GaTo - 01 June 2009 05:27 AM

clee096 - 01 June 2009 04:36 AM

Question: Would it be better to do the lower scaled wod ie: puppies faster or do the pack with a slower time?

I was kind of wondering the same thing… When will I know it’s time to advance up a scaled level?

Lower scaling so you can move with the least amount of resting.  You should be fried at the end.  When in doubt go lighter.  You can hurt yourself more going fast at a lower weight (hurt in the good crossfit sense) than slow at a higher weight.  It’s like running 100s v. running a mile.  Almost everyone can run 100 hard, but it’s much harder to run the mile full out at first.

That said, Hero workouts tend to be a bit stouter. 

Here’s what I do to move up, it’s not everyone’s approach, but here goes:

Do the wod at a lower scaling, say puppies, and then see what my times are.  Watch everyone else’s times and see where I fall.  If I’m REALLY fast, I move up next time to pack.  If I’m about where everyone else is, the next time I do the SAME workout so I get an apples to apples comparison.  If I’ve improved, then next time I move up a scaling.  And about every third or fourth time a wod comes up, I bump up a scaling just to get well out of my comfort zone.  It will be slower, yes, but at some point you bite the bullet and man/woman up and just gut it out.  Then I’ll drop back down next time to my previous scaling.  It’s a see-saw approach to try and keep the momentum going forward.

Hope this helps

TP

I agree with what TP says here. I mainly do pack scaling, sometimes I can’t move the weight, but I then I scale as needed. On some WODs I am getting ready to move up to Porch or big dog, but I will do a WOD twice to compare my times before I move up.

As for Erin, last time I was DNF and I couldn’t straighten my arms for three days after Erin (pack).  Today, I am just hoping to finish at pack level.

FooteSoldier - 01 June 2009 02:29 AM

Cash Out - Anthrax shot in the left deltoid

I don’t plan on copying your cash outs, a bit too intense for me.

misfitcj - 01 June 2009 03:24 AM

word of caution, Hotel venito in panama city will freak out if you don’t tell them what you are doing. Once I got a translator they were cool but once I threw my legs up for a handstand push up. THey freaked out. kinda funny.

I love those stories.

QUESTION:need advise on a good shoe/sneaker for crossfit . I wear DoWins when warming up
Because the heel helps me with oly progrressions and my squat . Problem is like with Kelly my
Running shoe doesn’t give me alot of heel support for the depth of my wallball squat so I did the WOD
In DoWins , and box jumping in them is not recomended by 4 out of 5 knee doctors . Need some heel
Support and some shock absorbtion . Thanks

Muscle Ups

Pack:
For time:
15 Muscle-ups
If you cannot do the muscle-ups do 60 pull-ups and 60 dips 0r 30 Jumping muscle ups and 30 pull ups and 30 dips.

I did 90 pull-ups & 90 dips
9 sets of 10
Time: 13:37

On the 30 pound dumbells split cleans.  Does that mean 30 pounds in each hand or 15 pounds in each hand for 30 pounds total?

CFWU x 3 Minus the Pull-ups/Dips
15 minutes of Jump rope

The Porch:
Three rounds for time of:
40 pound Dumbbells split clean, 15 reps
21 Pull-ups

14:50, i had to break up the pull-ups, my arms truned into jello.

Cash out
assisted HSPU’s 2 sets at 10 reps

TexasPatrick - 01 June 2009 06:13 AM

Circe981 - 01 June 2009 06:01 AM

tassiegirl - 01 June 2009 04:14 AM

Anyone else get a REALLY sore tailbone from the rowing machine? I can barely sit at my desk.

Yes! I did 3000m the other day and I thought I was going to die. It also does terrible things to my lower back. I was wondering if I was just sitting wrong.

I hope Kempie will jump in on this, I don’t know if it’s a form problem, or something like the dreaded monkey butt that just happens.  I never get a sore tailbone, but I think I’ve gotten a sore lower back once, but only once, so I’m wondering if my form got out of whack (maybe leaning too far back on the pull?).

And in the meantime, the Concept 2 website is a wonderful resource. Here’s the link to technique:
http://www.concept2.com/us/training/technique.asp

Cori - 01 June 2009 06:51 AM

On the 30 pound dumbells split cleans.  Does that mean 30 pounds in each hand or 15 pounds in each hand for 30 pounds total?

Each hand. 

Friday, 29 May:
Pack: “Barbara lite”
Five rounds, each for time of:
10 Pull-ups
20 Push-ups
30 Sit-ups
40 Squats
Rest 3 minutes in between each round

2:23
2:55
3:52
4:25
4:51
= 18:26 + 12min rest = 30:26 total

Wow, that was a killer workout!  For once my cardio didn’t hold be back.  It was my muscular strength.  I had to keep breaking up the sets.

radiosound - 01 June 2009 07:00 AM

Cori - 01 June 2009 06:51 AM

On the 30 pound dumbells split cleans.  Does that mean 30 pounds in each hand or 15 pounds in each hand for 30 pounds total?

Each hand. 

I was afraid of that.  Thanks, radiosound.