I’ve had the past week off because of tests and traveling, so it feels good to get another workout in. Since today was supposed to be a rest day, I decided to do part of an older workout because my OHS needed some work. I was pretty happy with the results. My biggest problem is that I let my arms fall forward as I’m doing the lift. What I decided to do was just to keep the form and movement slow, that way I control the position of the bar the entire way down. That is definitely what got me to pass the 135 mark. Before, I would just bail every time I hit the bottom of the movement. Let’s hope it keeps getting better.
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
9:28
Improved from 10:50 back on 9/30/09
Ended up my back was much worse then I originally thought. Last Monday it felt a little twitchy when I was doing my sit ups for CFWU and then, just by taking off a 45# from a bar about 18” off the ground, I felt my lower lat kind of “pop”. I was miserable all day and ended up leaving work about 3 1/2 hours early. I felt like a cheat b/c I’ve never missed work on account of a sore muscle or anything but I haven’t been in that much pain for a long time. So I took an entire week off from all physical activity, spent a lot of time laying on the floor with my legs propped up, and did a lot of ice/heat pad treatments and today my back has felt better then it has in 2 weeks or so. Still took today’s work out a little easy as to not hurt myself again. Plus, I haven’t actually ran in about 3 months due to the weather and not having access to an indoor facility so that plus laying around for a week really winded me!
Lesson I learned: Although many of our workouts are more sprints then marathons, my use of Crossfit to meet my goals is more marathon then sprint. I hope to make this my life long workout plan after trying numerous other ones: bodybuilding, Max Contraction, long distance running, etc. My trying to rush back from my initial slight muscle pull cost me about 2 weeks of real, intense CrossFit workouts. If I would have rested 3-4 days initially instead of being stubborn I’m sure I wouldn’t have missed out on as much. So going forward I need to remember that CrossFitting is a long term “marathon” and “sprinting” into workouts when your body isn’t ready for them is counterproductive.
Your lesson learned is invaluable and very eloquently stated! I need to keep your words in mind. I hurt my back too and had to take a week off from CF - my week also involved lying flat, icing and heating the hurt mucles I started back today, but I still have to keep the intensity low, it’s making crazy, but I hope I can approach things with common sense and I will be back to where I was a few weeks ago. KEEP FEELING BETTER! ! !
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
9:28
Improved from 10:50 back on 9/30/09
Ended up my back was much worse then I originally thought. Last Monday it felt a little twitchy when I was doing my sit ups for CFWU and then, just by taking off a 45# from a bar about 18” off the ground, I felt my lower lat kind of “pop”. I was miserable all day and ended up leaving work about 3 1/2 hours early. I felt like a cheat b/c I’ve never missed work on account of a sore muscle or anything but I haven’t been in that much pain for a long time. So I took an entire week off from all physical activity, spent a lot of time laying on the floor with my legs propped up, and did a lot of ice/heat pad treatments and today my back has felt better then it has in 2 weeks or so. Still took today’s work out a little easy as to not hurt myself again. Plus, I haven’t actually ran in about 3 months due to the weather and not having access to an indoor facility so that plus laying around for a week really winded me!
Lesson I learned: Although many of our workouts are more sprints then marathons, my use of Crossfit to meet my goals is more marathon then sprint. I hope to make this my life long workout plan after trying numerous other ones: bodybuilding, Max Contraction, long distance running, etc. My trying to rush back from my initial slight muscle pull cost me about 2 weeks of real, intense CrossFit workouts. If I would have rested 3-4 days initially instead of being stubborn I’m sure I wouldn’t have missed out on as much. So going forward I need to remember that CrossFitting is a long term “marathon” and “sprinting” into workouts when your body isn’t ready for them is counterproductive.
Your lesson learned is invaluable and very eloquently stated! I need to keep your words in mind. I hurt my back too and had to take a week off from CF - my week also involved lying flat, icing and heating the hurt mucles :) I started back today, but I still have to keep the intensity low, it’s making crazy, but I hope I can approach things with common sense and I will be back to where I was a few weeks ago. KEEP FEELING BETTER! ! !
I think part of our problem (and this is from the third cranky back starting last monday) is that the type of folks who look forward to doing this Crossfit madness are the exact wrong type of people to take it easy and rest/recuperate when they should. That feeling of “Look at all the good stuff I am missing” is strong. Rest up everyone!
WU - 5 mins on rowing machine ———————————————————
Three rounds for time of:
5 Pull Ups
5 Dips
20 Squats
10 Situps
Total time - 7:51 ———————————————————
Cool Down - walk around the parking lot crying like a little bebe.
*Side-note - a little light-headed and pukey afterwards, but I have some YBF spray on order, so I should be G2G!!!
CASH-OUT: 3 x 400m run, 100m various runs (1st backwards, 2nd side-shuffle facing left, 3rd side-shuffle facing right)
First Helen for me. Whew, those dumbbell swings were tough. Getting going again after stopping was so difficult during those broken sets! Next time, I want under 10 minutes like all the cool kids out there!
WU - 5 mins on rowing machine ———————————————————
Three rounds for time of:
5 Pull Ups
5 Dips
20 Squats
10 Situps
Total time - 7:51 ———————————————————
Cool Down - walk around the parking lot crying like a little bebe.
*Side-note - a little light-headed and pukey afterwards, but I have some YBF spray on order, so I should be G2G!!!
SWEET! Welcome to the CF machine! You will see changes, trust me!
Had an eventful weekend. Just got done competing in the Ohio Sectional at the Arnold Classic. The top 20 qualified for regionals and after two events, I sat at 22nd. But after a ‘rowing heavy’ third event I was done, and out of the running But it was a great experience. Josh Everett and the Martin boys were there competing to get warmed up for their respective sectionals. Chris Spealler was also at the Arnold, and I witnessed him burn through a nasty AMRAP. I also had the pleasure of meeting Jeff Martin, as he was promoting his crossfit kids program. The Arnold was full of awesome competitions. I think the most impressive thing I saw all weekend was a 123lb high school girl deadlift 400 pounds. 400lbs!!! And oh yeah… Arnold came and did the 3-2-1 Go countdown for one of our workouts. Awesome, awesome weekend.
Q Dawg that is so awesome.Sounds like you did a really awesome job.That had to be so cool to compete and see all those crossfit monsters in action.O.k that girl just scares the hell out of me.That is a crazy amount of weght for someone who only weighs 123lbs…Really awesome that you did so good.I go on march 27 and 28 to New Jersey to compete in the sectionals.I have been craping in my pants.I dont expect to do nearly as well as you but hope to have a great time.Thanks for sharing your experience and again great job!
Going to that competition sounds like it was a great experience and congrats on going so far! I think I would like to go to one, but just to check it out.
The 123# person dead lifting 400# made my jaw drop, that is just amazing!
Hellspawn, I think you should stop crapping in your pants…its counterproductive. Seriously, we will be waiting to know how you do, I bet you’ll do awesome in the sectionals.
I have been crapping in my pants 3 rounds for time since I signed up..Lol oh boy 3..2…1.go
WU - 5 mins on rowing machine ———————————————————
Three rounds for time of:
5 Pull Ups
5 Dips
20 Squats
10 Situps
Total time - 7:51 ———————————————————
Cool Down - walk around the parking lot crying like a little bebe.
*Side-note - a little light-headed and pukey afterwards, but I have some YBF spray on order, so I should be G2G!!!
SWEET! Welcome to the CF machine! You will see changes, trust me!
“So, Aaron_CO, you were jumping up on a pull-up bar and then just raising yourself above it, straightening your arms? Like you were trying to jump over a fence? The reason I’m asking is that we have no rings in our gym and I’m trying to do substitute more than just the 3PU/1dip (that’s what I’ve been doing).”
Sebbie: I missed your question on the other day. Yes, that is exactly what I did. Built a platform using the step blocks at the gym. Since this was my first attempt, I built a platform that put the PU bar at eye level. Jumped and pulled myself over the bar and straightened my arms. There are no rings at my gym either and I figured it was time to try something other than the 3 PU+3 dip = 1 MU sub. I found this link that has some good pics and descriptions. The bar MUs are about 1/3 of the way down the page and progressions are about 3/4 of the way down. http://www.beastskills.com/MuscleUp.htm
Thank you - that link was helpful! It’d be nice to try MU progressions even without rings
I had back issues last time I did this, hence the lower weight. Since this was the second time doing Helen I wanted to compare to see how I’ve progressed, so I stuck with the same weight. Next time will be Rx’d as 12kg was entirely too easy.
But it was a great experience. Josh Everett and the Martin boys were there competing to get warmed up for their respective sectionals. Chris Spealler was also at the Arnold, and I witnessed him burn through a nasty AMRAP. I also had the pleasure of meeting Jeff Martin, as he was promoting his crossfit kids program. The Arnold was full of awesome competitions. I think the most impressive thing I saw all weekend was a 123lb high school girl deadlift 400 pounds. 400lbs!!! And oh yeah… Arnold came and did the 3-2-1 Go countdown for one of our workouts. Awesome, awesome weekend.
