Would it be ok to do negative hspu, just lowering myself to floor as I’m not strong enough to push back up or should I continue with progressions? Thanx
Sophie:
Although I find this is an effective method to build the strength needed to do full range HSPU, I don’t think this is a good choice here since you would lose a lot of what the Metcon is all about (conditioning) by being slowed down to repeatedly get upside down and lower yourself. Do the progressions, and work the negatives as warmup on days without HSPU.
I am begining to wonder if the fact that the heat at my gym does not get turned on untill 6:00 a.m. and I workout at 4:30 am has anything todo with the way I feel. no matter how hard I work I just cannot seem to break a sweat, and today I went untill I just could not go anymore. After the WOD I did hspu and beginers pullups to failure just to try to break a sweat and couldnt., I drink a ton of water every day and my diet is not great but it isnt horrible either. any thoughts crossfitters, I could use some help here, I am starting to put on a lot of weight and it is very frustrating.
Hey mate,
Don’t worry too much. I went through your journal and basically the wods you’ve done with the exception of Joshie are not that much of the “burner” type. This one isn’t, I mean it could be but most folks with strict pullups and hspu even the super studs won’t be moving at light speed.
And yeah, if it’s super cold in the gym it can take a while to warm up. Have you considered a light cardio w/u before the cfwu? I like 1000m of rowing myself or 800 meter jog. That usually gets your heart rate up and your body warmed up a bit for the cfwu.
And putting on weight is a function of exercise and diet. If you’re not watching both strange things can be afoot at the circle K . . .
Last time i did hspu’s i used the fridge for lack of a place at a wall. Had a small “discussion” with the wife when she saw that. So bridged ones this time…....
I am begining to wonder if the fact that the heat at my gym does not get turned on untill 6:00 a.m. and I workout at 4:30 am has anything todo with the way I feel. no matter how hard I work I just cannot seem to break a sweat, and today I went untill I just could not go anymore. After the WOD I did hspu and beginers pullups to failure just to try to break a sweat and couldnt., I drink a ton of water every day and my diet is not great but it isnt horrible either. any thoughts crossfitters, I could use some help here, I am starting to put on a lot of weight and it is very frustrating.
There are so many variables that it’s hard to say. I too start my workout at around 4:30, and my gym is somewhere between 60 and 70 degrees. I definitely sweat, but the variable for me is the amount of energy expended. On some WODs that really bust my ass I don’t sweat much, but only because the specific muscles that are targeted by the movements are weak (for now!) and so my body can’t put enough power through them to make me sweat (if that makes any sense). I don’t think air temp has anything to do with it: I live in Michigan and ran outside all last winter and would be sweating like crazy by the time I finished running 5 miles in an air temp of 5 degrees.
As far as weight goes, I fear “my diet is not great but it isnt horrible either” may be the culprit. Again, I speak from personal experience. My healthy weight is somewhere around 190 (though since starting Crossfit I have stopped tracking it. The changes taking place in my body throw that off and so now I really only watch input). Last winter I had crept up to 231 through by simply not paying attention to volume of food eaten. Starting on the first of last year, I limited my calorie intake to 2300 a day, with any estimated exercise caloric output as freebie food. I lost 27 pounds in the first seven weeks and (mostly) kept it off.
I’m not saying that this is the plan you should follow, I only mention it because I know from personal experience that making excuses to eat is incredibly easy (I had such a hard work out today!); the only thing that’s easier is not paying attention to the cumulative effects of small food decisions. I say DOCUMENT.
Our fellow CFers are now going to tell you about the Zone diet and the Paleo diet, which I have no personal experience with. I’m a vegetarian, which means I’m out on both of these. And I can’t give up cheese. I mean, seriously, what are we, savages? Haha. I know people have a lot of success with these, so you may want to look into that to. But seriously, keep a food/calorie log for a week (and longer, ideally). You’ll be shocked by what you eat.
Everyone familiar with the 2 style of kip pullups?
1st is the way we’re taught. You know like in all those videos. Then as I progress and try to do them faster, I get into a rhythm and start to do them like Chris Speller when he’s going for those 100 pullups. If you’re unfamiliar with the 2 styles, this question is going to be confusing. It looks like you’re just doing a big circle(chin still goes above the bar).
If I stop myself in the middle of a set and try to go back to the original way, I tend to lose rhythm. Is the Speller way acceptable? I mean, I’m sure it is but does it do the same amount of work? I tested out this theory and for myself, the number of reps I can do is about the same either way, but the Speller(big circle way) gets it done way faster. This way puts more stress on the frontal shoulders when coming down at bottom. If you have bad shoulders, don’t do it.
Last night:
CFWU + 400m run (2 rounds)
I’ve added 15 kettlebell swings (16kg - heaviest at Globo) and 10 TGU’s (16kg) into warmup
Back Squat 3-3-3-3-3 reps
Warmup: 135,135,155,185,185
WOD: 225,245,275,275,275
Definately not my best squat but concentrated on ROM and getting my hips deep. I think the OH squats in my warmup have really helped reinforce getting down in my squat.
Tried to maintain form and go parallel. I struggled on the first and third set of 225, but the middle was really good. I feel like I need my back to be more vertical. Could maybe have done better if I hadn’t done Crossfit Total yesterday. Overall, decent, though.
I am begining to wonder if the fact that the heat at my gym does not get turned on untill 6:00 a.m. and I workout at 4:30 am has anything todo with the way I feel. no matter how hard I work I just cannot seem to break a sweat, and today I went untill I just could not go anymore. After the WOD I did hspu and beginers pullups to failure just to try to break a sweat and couldnt., I drink a ton of water every day and my diet is not great but it isnt horrible either. any thoughts crossfitters, I could use some help here, I am starting to put on a lot of weight and it is very frustrating.
There are so many variables that it’s hard to say. I too start my workout at around 4:30, and my gym is somewhere between 60 and 70 degrees. I definitely sweat, but the variable for me is the amount of energy expended. On some WODs that really bust my ass I don’t sweat much, but only because the specific muscles that are targeted by the movements are weak (for now!) and so my body can’t put enough power through them to make me sweat (if that makes any sense). I don’t think air temp has anything to do with it: I live in Michigan and ran outside all last winter and would be sweating like crazy by the time I finished running 5 miles in an air temp of 5 degrees.
As far as weight goes, I fear “my diet is not great but it isnt horrible either” may be the culprit. Again, I speak from personal experience. My healthy weight is somewhere around 190 (though since starting Crossfit I have stopped tracking it. The changes taking place in my body throw that off and so now I really only watch input). Last winter I had crept up to 231 through by simply not paying attention to volume of food eaten. Starting on the first of last year, I limited my calorie intake to 2300 a day, with any estimated exercise caloric output as freebie food. I lost 27 pounds in the first seven weeks and (mostly) kept it off.
I’m not saying that this is the plan you should follow, I only mention it because I know from personal experience that making excuses to eat is incredibly easy (I had such a hard work out today!); the only thing that’s easier is not paying attention to the cumulative effects of small food decisions. I say DOCUMENT.
Our fellow CFers are now going to tell you about the Zone diet and the Paleo diet, which I have no personal experience with. I’m a vegetarian, which means I’m out on both of these. And I can’t give up cheese. I mean, seriously, what are we, savages? Haha. I know people have a lot of success with these, so you may want to look into that to. But seriously, keep a food/calorie log for a week (and longer, ideally). You’ll be shocked by what you eat.
Thanks for the input I am sure that diet is part of it unfortunatly I am a chef working at a hospital so food is my love and my demon. but I will definetly try charting. to track I am sure I will be amazed and a little disgusted…...
“Angie”
20 Pull-ups (Gloves on 4,5, Gloves off - 8,3)
30 Push-Ups (10,5,5,5,5)
30 Sit Ups (20,5,3,2 - unanchored)
30 Squats (20,10)
6:48
On 10/8 - time was 9:24
I knew going into this that I would crush my time, but I wanted do it anyways for a comparison. Next time I’ll bump to 30 pull ups and 40’s the rest of the way.
6:48 could’ve been better, I ripped some calluses last week and bought some gloves to try to protect my hands during pull ups but I’m finding that I don’t like them at all. I like the feel of the bar in my hand, so I spent some time taking my gloves off, rechalking, and trying to decide what to do.
Any tips for when you’re ripped and are healing but still want to grind through the WODs?
Never really tried to max these out before, so I started way too light:
135-155-175-190-200
It was going well, so I went for a bit more:
210-220-225
Have to say - it felt pretty cool having two 45lb plates on each side…and I felt like if I hadn’t wasted energy on the easy ones at the beginning I could have gone for even more. Crossfit is amazing - so much improvement already, and I’ve only been going for a few weeks.
Interval run, 1 minute run, 2 minute walk, 8 sets, 24 minutes, went about 1:15 minutes walking pace total beyond 2 miles.
Total time: about 40 minutes.
Feel a little sick today, and it is unseasonably cold here in the Carolinas, 38 degrees according to whoever tells my cell phone how cold it is. I haven’t ran with it this cold in a long time. Looking forward to a rest day tomorrow.
