Rest Day on http://CrossFit.com

Skill Day on http://CrossFitKids.com

The mainpage of CrossFit directs new people here for help getting started.  CF can be confusing enough for a newbie, we want to make it as easy as possible for them.  We ask you to be courteous and thoughtful of the newbies.

I have a random question just because I did dips today… A couple people have told me they are bad for your shoulders, can I get input on this from anyone? They sure dont seam to bother my shoulders, only when im on my last couple and they are giving out lol.
Thanks,
Buttzz

Very diplomatic of you, Metric.

buttzz - 03 June 2009 09:33 PM

I have a random question just because I did dips today… A couple people have told me they are bad for your shoulders, can I get input on this from anyone? They sure dont seam to bother my shoulders, only when im on my last couple and they are giving out lol.
Thanks,
Buttzz

Not all “people” know what they are talking about. Just follow the WOD’s. Especially if it doesn’t bother you. 

buttzz - 03 June 2009 09:33 PM

I have a random question just because I did dips today… A couple people have told me they are bad for your shoulders, can I get input on this from anyone? They sure dont seam to bother my shoulders, only when im on my last couple and they are giving out lol.
Thanks,
Buttzz

They can be potentially bad for your rotator cuff if you lack stabilizer muscles in shoulder girdle area.  If you find that you have a great deal of trouble keeping your shoulders retracted and depressed throughout the range of motion, your probably need to strengthen your lower traps in order to execute the movement without risking injury.

Puppies:
Run 600 meters
10 Beginner pull-ups
L Sit hold 15 second total
Run 400 meters
10 Beginner pull-ups
L Sit hold 15 second total
Run 600 meters
10 Beginner pull-ups
L Sit hold 15 second total

Time: 17:30
Alot easier then kelly

Running and Pull-ups

SS x 2

Big Dawgs/Puppies
Run 800 meters
10 Beginner pull-upsL
Sit hold 15 seconds total
Run 800 meters
10 Beginner pull-upsL
Sit hold 15 seconds total
Run 800 meters
10 Beginner pull-upsL
Sit hold 15 seconds total
Total time (16:34)

Cash Out
3 sets of 15:
Sit-ups
Back extensions

BS 10-10-10
30#- 40#- 55#

Recumbant Bike 20 minutes

I decided to make up for the past couple of days stuck away from the gym…I’ve now learned why trying to push through a lack of sleep is a bad thing.

OHS, 5x5:  45, 65, 75, 75, 80(x3)

    My legs felt good, but the balance is a bit tricky.  This was my first WOD with the OHS, so form was my main concern.  I felt every little motion of each squat,
    so I understand all the stabilization that is required.  My shoulders felt strong, until rep 3 on the 80#, and I just lost the focus and slipped forward…

3x 800m with pull-ups:

    Here is where it went downhill.  I just didn’t have it today…pushed through the first 800m in 3:30 on the treadmill, but was immediately winded, turned around to
    find both pull-up stations occupied by groups of guys doing “circuit” training, so decided to rest 60 seconds and just run again…hit the 400m mark and was done.

I haven’t had a “bad” day in a long time, and I left the gym frustrated.  I knew it was bound to happen sooner or later, but now I just feel like crap, like I let myself
down.  Is it hard to get over that feeling, or is that just me being firmly stuck into the CrossFit mindset of never settling for less than the best effort?  I mean, THAT is
good for my overall workout ethic, but it sucks in the NOW…

Guess I’ll get back at it tomorrow, hopefully after more sleep tonight.

“Erin”
Pack:
Five rounds for time of:
25 pound Dumbbells split clean, 15 reps
21 Pull-ups

Time: 9:40

I can scale up to 30 lbs next time.

Cashout:
3x:
10 - calf raises
15 - torso twists
5 - hspu

Skills:
Jerk

needed this rest day…my legs are pretty sore from squats and running yesterday…..looking forward to tmrw!!!!

Rest day gives me time to catch up!
I am going to do some overhead squats for the first time, after watching a bunch of videos. What sort of suggestions do you have? Im going to make sure i have a curve in my lower spine to support my back and transfer force through my legs and hips and make sure my knees track over my feet and stick my ass out when i squat.
What diameter pvc pipe should I use?

And
How can I measure xxx meters for the running and pullups?

thanks
dapp

dapper - 04 June 2009 06:14 AM

How can I measure xxx meters for the running and pullups?

thanks
dapp

You can use a program such as Map My Run, which will measure a running route for you.

dapper - 04 June 2009 06:14 AM

What diameter pvc pipe should I use?

And
How can I measure xxx meters for the running and pullups?

1) Anything.  Think broomstick.  I think my pvc is 1”.

2) http://www.mapmyrun.com

TP

June 4, 2009

Running and Pullups

800 m run
20 assisted pullups

x 3 rounds

“rest day”

20km bike ride ***outside

Approx: 40:00

I doubled up this morning on CF and CFE.

CFE WOD
25min @ 95% RPE
2.96mi
While not stellar, it’s good for me and getting better. I still had some gas in the tank too.

CF WOD
Overhead Squats x 5
45-45-50-55-65
I was concentrating on form since I’ve never done overhead squats before. After stabilizing the weight on the first two rounds, I think I found the sweet spot and it all made sense. I’ll load up next time.