CROSS FIT - July 27th

Went to the gym on Sunday and got a new PR on split jerk! 135. My previous best was 120, but I had clean and jerked 125 once before. I am going this morning but doing the OPT workouts again with "the guys".

CAROL IS BACK!!! We missed you so, Carol!

Sounds like everyone is doing well!

Michelle- I have no idea how I would get my body over a pullup bar, nicely done!

Not back yet...Got stuck in Houston overnight. Stupid thunderstorms. Got a hotel room and had a good night sleep, but just realized there's only decaf in this room. WTF? I'll never make it. I'lll try to get home again today. Wish me luck.

Amy-My 2 favorites are Diane and JT. Congrats on the split jerk. That's quite the PR!

Yay on the PR Amy!!  I'm really too new to have a fav, but if I did right now it would probably be Angie, but I've yet to rx it so it may not be my fav for long.

Carol I was afraid of that when it started storming here yesterday evening!!

"Put your big girl panties on and deal with it."

Congrats on the PR Amy ! That is impressive !!!

Carol, surely you can find a starbucks in the airport ? Safe travels !

Michelle, Angie is one of my least favorites.

Have kept the eats in check thus far. the last time here I really did some damage. Gym tonight to manufacture some sort of metcon.

Sounds like I have a new program coming my way soon... thank goodness... I am feeling aimless in the gym

Michelle - I'll leave you with Angie. That one is definitely not a fave of mine.

Telle - Glad The Brother is mixing it up for you! You must miss getting hepped up for your training.

Jim - Good luck figuring out something to do tonight. Today's dot com hero workout looks like good times. And nice work keeping the eats in line. You'll probably have a better time as you'll be feeling so good.

Carol - WTH! Decaf only? That's just mean! Good luck with your flight situation.

We tried out the Amanda workout from the Games. My goal is to be able to rx it by my birthday in January. I did MU transitions and used 78lbs for the snatches in 15 minutes and change. Tried for MUs at the beginning and during my second round and nothin'. The pull wasn't there yesterday but the deep ring dips on the transitions felt good and strong. I'm holding a bit of water right now so that's probably why.

Needing a team once again....

Thanks DAwn

I too, am not such a fan of Angie, lol.

This morning I did the OPT workout. It was 5 rounds of 25 unbroken wallball (12lbs), 20 hang power clean (80lbs), 15 kb swings (53lb). With 2.5 minutes rest between rounds. HOLY CRAP is all I have to say. I only got the first round of wallball unbroken. The cleans were ok but the swings were killer. I'd never done 53lb kettle bell swings before. I had a hard time controlling it at the top. In order to get it up there I had to thrust like crazy and then it was almost too much power at the top so it went too far a couple of times and I dropped it (in a somewhat controlled manner). I didn't even get all 5 rounds. I got 4 in just over 27 minutes (including rest) and then we ran out of time. I'm glad though. I don't think I could have done another round.

Day 10 sans coke zero. This time round the cravings are not bad at all. Going for the long haul

Dawn, what kind of workouts are you doing?  We are kind of specialized here. 

I liked our workout today.  Five rounds of 400m run and 10 squat cleans, though mine were more of a power clean.  Didn’t go very deep in the squat and used only 65#.  It was good though.  Took me 18:16.  I didn’t sleep well, and my sciatica is acting up, AND I am still working up in weight after the SI joint thing (which I can still feel, but it doesn’t hurt, if that makes any sense), so I felt good about today. 

I don’t like any workouts that involve pullups. 

"If you're going to have a big butt, have a GREAT big butt!" - Gin Miller

Dawn - Love to have you. Have you tried CrossFit (or powerlifting) before or are you interested in learning more about it?

Diane - FUN! Well, the workout moreso than the SI thang acting up again.

Amy - Nice work. Heavy bell swings are a biotch! That workout sounds all kinds of challenging.

Hell-in tonight after work. Been looking forward to this Games WOD.

Holy hell Amy!!  That's fantastic on the KB swings. 

Today was "Roy" of course for me scaled.  12 x 115#DL, 15 x 16" box jumps, 18 band assisted pullups...5 rounds 22:48.  My first time on 16" box jumps.  They still intimidate the crap out of me. 

ETA Diane now don't you over do it just yet...

Can I change the name of the team??? 

Dawn, you should just start CrossFit and hang out with us. 

"If you're going to have a big butt, have a GREAT big butt!" - Gin Miller

I'm in for including powerlifting...

"Put your big girl panties on and deal with it."

I changed it.  I didn't even know that was possible. 

"If you're going to have a big butt, have a GREAT big butt!" - Gin Miller

Telle- well what's your favorite lift...squats? Zercher squats? Lol. I only say that because I think the name is awesome!

Leya-i am still so stoked we got to meet! I'm wearing my crossfit regina tee tomorrow in honor of Fran...hoping its good mojo

Michelle- the reason I don't like angie is because it feels like it goes on forever. I think anything with sets of 100 is a tad absurd. I always feel like I enjoyed it afterwards though

Di- glad things are healing for you over there. I'm not such a fan of pullups either.

Jim- wait...in the other thread you said your gym is moving. I'm confused...I thought you worked out at home?

This team rocks. That's all there is to it!

Amy - You'll have to get a photo of you in the tee to give to Robin! I'm positive it's going to bring you good Fran mojo.

Amy I'm sure I'll be thinking that, but in the back of my mind I'll be so glad Angie doesn't include box jumps, I don't think I will care that it's 100

Today is a 5K run for us and I just don't like running!!

"Put your big girl panties on and deal with it."

Leya- crossfit regina equals good mojo! My Fran time was 6:47 (previous time was 8:15). I did jumping pullups and Rx weight. Trainers said either reg or jumping pullups. Then we did the 2.5k run after. I only improved by 9 seconds...but I'll take it!

My neck is SUPER sore from yesterday!!!!

Go Amy!!

"Put your big girl panties on and deal with it."

We did:

Stupid double unders.  This took me 36:12.  I used three bands for pullups because my shoulder feels off and I have a crick in my neck. 

"If you're going to have a big butt, have a GREAT big butt!" - Gin Miller

Awesome Diane!

"Put your big girl panties on and deal with it."

Michelle, run like your hair is on fire !

Amy, both ... At home I have an oly bar and 200lbs of bumper plates, a 55lb kb, and rings. Everything else i do at my gym, which is more like a globo gym. The owner is into triathlons and adventure runs, so i am slowly converting him to more functional stuff.

Leya, still have not made it to the closest box, 50 miles away. Time is a rare commodity for me right now. maybe this Fall.

Telle, what does the new plan look like ?

Carol home yet ? I saw her for a second in that CFO vid. Looks like she was maybe in the middle of a thruster.

I'm about a week out from trying a short job.

OMG!!  I so suck at running.  Our course is 3 times around both ends of the loop the box is on.  50% uphill 50% down.  38:48 = DNI definitely needs improvement.

ETA Carol is home but her luggage was not as of this morning.

Michelle - That's not too shabby considering you dislike running. It's one of the those things that if you do it semi-regularly, you get nice and efficient at it.

Jim - I thought that was her, too!

Diane - We did a really similar WOD (no pull ups at the beginning). It was SUPER EVIL! Nice work!

Amy - YAY! Glad the tee has good Fran mojo! Nice improvement on your time!

Double Helen as rx'd in 25:22. I was expecting a better time but my forearms went even with my compression sleeves and the PLUs ended up taking forever. I am definitely going to make the switch to training suicide grip as I think that might be the only other end run around this issue with my forearms. Tonight we're doing the DL/Pistols/DU WOD.

Oh and I forgot to ask...what's the best thing you've made using coconut oil?

Leya thank you.  I've run one in 32:48 but it's been about six months, the weather was much cooler and the course was flat.

"Put your big girl panties on and deal with it."

The new plan isn't here yet... but it's in the works... LOL

My fave lift, eh? Squats... while they aren't my strongest (deadlifts still are my best weight wise), they have this insane mental factor about them that makes it tougher to take on... And there is nothing like having a few hundred pounds on your back...

My favorite thing with coconut oil isn't Paleo.    Oh, you'll get the wrong idea.  I like coconut bark.  Still sounds wrong. 

We did muscle-ups and rowing this morning.  I did ring dips with my toes on the box.  I think I felt these in the right places (like if I were doing muscle ups) and jumping pull-ups with my focus on the negative.  Felt that differently than pullups with bands for sure.  Rowing, really focused on the leg drive. 

I am ready for some yoga. 

"If you're going to have a big butt, have a GREAT big butt!" - Gin Miller

I'm home. So is my luggage. Crappy trip home, but worth it. Not much to contribute on this thread since I probably won't be doing much till the Bikini Bootcamp girls leave on Monday. And then I'm hitting it hard. I have done some major damage this month.

Re:

jog .... not job.

Rest day here, but I am going for a walk tonight just to get my lower legs nice and loose, and then stretching.

Look for it on Youtube.

Diane - Coconut bark sounds pretty good.

Michelle - I like tossing carrots, parsnips and red peppers in coconut oil and seasoned with espresso rub. Yum.

Telle - I'm with you on squats. My fave lift as well.

Jim - I guessed that was what it was. LOL! Enjoy your rest day today.

The back half of me is destroyed from that Games workout. Those were some heavy deads. Managed 3 rounds+7+1. Oly club after was good. Snatch is coming along but my jerk remains busted. Rest day today and coaching tonight at the gym.

Isabel power snatch for me today.  41# 30 reps 3:21.  Did some band assisted pull-ups when we finished snatching.   oh and it was my first time snatching too.

Carol you are waay too hard on yourself.  You'll be back at it and sore as all get out in no time.

My weight is going down... here's to those abs showing up... I mean, I can see them, but not nearly enough

Telle, that sounds like a fun combo!

"If you're going to have a big butt, have a GREAT big butt!" - Gin Miller

I just ate basa that had been cooked in coconut oil and dried dill... I don't like fish, but I thought I had died and gone to taste heaven...

Rest day for me today...can't wait for tomorrow!

Leya- yes it was good mojo. Trainer took some pictures and I'm still waiting on them. When I get it I'll send it to you

Jim- jobbing huh? How long has it been now? I love going on walks, especially after dinner. I get to look at all the awesome houses around here. It's great.

Michelle- how did the snatches feel? That is such a complicated move. I've never actually done Isabel either.

Di- the things I substitute for muscle dips just look sad, really. I need to get better at dips and pullups already...

Yesterday had a small victory. Wore some jeans that were way too tight a few months ago. THey weren't falling off me or anything but they fit. It was a random try-on, but I am stoked that things are moving in the right direction again. S-l-o-w-l-y, but hey, it's happening .

Off now to the gym.

Telle my favorite fish is Chelean Sea Bass, it's so mild that is just melts in your mouth and yummy.

Amy when I kept my hips lower at the start they felt great, I still don't think I keep my shoulders tight enough, but really not bad for the first time. Yay on the loose fitting jeans!!

Rest day for me other than an hour walk with a friend this morning.

"Put your big girl panties on and deal with it."

Congrats on your shrinkage, Amy!  That's great!  I got some jeans at the thrift store the other day that don't fit me.  I don't know why I bought them.  I would like for them to fit me.   

Rest day here as well!  Going to the baseball game this evening.  So tomorrow I will walk to get my car from my office (1.5 miles), go for a 3 mile run and go to yoga.  That is the plan, anyway. 

I thought this looked fun:

"If you're going to have a big butt, have a GREAT big butt!" - Gin Miller

This morning I LOVED! I pr'd on full squat clean at 130. I really wanted to try for 135 but the 130 was tough going up, so I settled for 130. Then our WOD was 5 rounds for time of 21 stiff-legged DL and 21 pushups. Did DL with 95 lbs (rx) and all pushups on toes. Damn those pushups were hard. The day after Fran...even the first set of pushups were tough. Time was 14:37, boo. I really wanted to make it under 14 minutes but the last 10 pushups were singles, lol. I feel awesome now though. Got in some good stretching after.

Amy, you are amazing! 

Nope, I haven't done that workout.  Someone posted it on the mainsite board, and I forwarded it to my trainer who schedules the WODs.  I want to do it.    I think.

"If you're going to have a big butt, have a GREAT big butt!" - Gin Miller

Amy that is fantastic!!  Not that you almost hit yourself in the forehead, but today's WOD.

I still feel very much like a beginner at the end of week 3.

"Put your big girl panties on and deal with it."

The snatch is very complicated and when my brother taught it to me he made us practice each separate move repeatedly before moving on to the next and then had us doing hang cleans before getting us to work from the floor... it did make it a lot easier to learn. I find that when I lead the movement with my elbows (as opposed to wrists which I had been doing and elbows is correct) and really ensure my hamstrings are taught when I start the movement I can manage a lot more weight. Those changes alone and I added like 30lbs to my snatch.

I have only ever smoked myself in the face during C&Js. If the weight is light sometimes I over power it on the clean and will hit my chin and then last week I had some people crowding me as I had the bar ready to jerk so I didn't get the bar out in front of me enough and caught my chin when I jerked it. haha!!

I did the Evil 8... needed more weight, at least for the last 3 rounds... the first 2 rounds felt tough, 3 felt doable, and the last 3 felt like I might as well not have even done them... I will redo it with more weight another day before I have my program in my little fingers.

Telle - Ooooh! What is the Evil 8? I haven't heard the cue about taught hammies. I will keep that in mind next time.

Michelle - You are kicking ass! There are days where I feel like a beginner and I hit my two year anniversary on the 12th. And if you put me up against a powerlifting or oly lifter, they'd definitely consider me a novice.

Diane - I could see that WOD making you uncomfortable for a few days afterward. That's a lot of the same movement.

Amy - That is so awesome! With that and your last jerk PR, it sounds like you're ready to set a new 1RM clean and jerk!

Rest day tomorrow. A couple of folks from the gym are getting married and it's the long weekend so we're shutting it down tomorrow completely. I'm up Monday a.m. to coach. Hoping we schedule another go at the Canadian Crippler.

Leya-i think my next goal for clean and jerk is 135.

This morning I did another OPT workout. We had one hour to find our 3RM front squat, 2RM squat and max reps pullups. I pr'd on front squats with 145 and only got 80lbs for the snatch. My balance was off. The tricky part is you only got two seconds between reps so I felt rushed setting up for the next rep. I got ten pullups though! The last 4 were from a hang since I couldn't string them all together but you can't let go of the bar either. Still my best lately though

Leya - if you get to Unparalleled to get some tips let me know. I am going for a visit in August so maybe you could come train that weekend.

Training is the same as it has been... looking forward to new and exciting... or at least structure... haha!!

Week 2 abs shot... not much progress but that's my penalty for my lack of flawless eating

It's nice to have some structure again... even if it means I have sets of 16 for squats tomorrow... I may puke on my shoes

Just on my way to they gym now....not much to report yet

Telle, that pic above ... yummy.

counting down to the sets of 16... eek! 60kg isn't that heavy but I suspect after the first 10 it won't feel too much like 60kg any more

Morning folks!

I had the worst 16:14 minutes of my life this morning with three rounds of 50 double unders and 25 "2-fer-1s" wallballs.  Whatever, it was brutal. 

Yesterday I went to yoga.  Friday AND Saturday, I didn't do anything! 

No beer in August challenge is underway.  So far, so good.  Also, no standing on the scale.  I've been practicing that one for a week. 

"If you're going to have a big butt, have a GREAT big butt!" - Gin Miller

Diane that's the workout we are doing today as well... 

Good for you on your two challenges, both are awesome. 

One of my challenges is one free meal per week between now and October.

I was ridiculous with food this weekend, but I'm over it and remember why I don't eat that way anymore.

"Put your big girl panties on and deal with it."

Michelle, I gave July one heck of a send-off.   

"If you're going to have a big butt, have a GREAT big butt!" - Gin Miller

Diane I bow down to you today....

150 single jumps, 30 wallballs 8 lbs 

3 rounds 15:25

450 singles is certainly incentive to learn DU's. 

"Put your big girl panties on and deal with it."

Michelle- no joke on the jump rope. The most I have ever strung together on double unders is 7. Usually wods call for sets of 20+ so I'm usually screwed lol. One more thing to work on!

Jim- ugh on the long ass work days! Is the injury well enough to job on? (Hee!)

I think we should all meet at the 2011 Games

Today was FIGHT GONE BAD! I always think I like this wod and then halfway through I want to hurl. My score was 223...only one measly point more than last time. I will say though, that last time I started with box jump and used the row as a sort of rest. I think it was much easier that way. I have been working on my box jumps though and can string a bunch together. Takes way less time. I have to say that I really enjoy yelling for/at the person I'm counting for

Oh and Jim- YOU rock!

Good job on the diet soda, Amy!  Do you feel any different? 

We did deadlifts, rowing and running this morning.  And Tabata abs (leg lifts).  It was good.  Deads were five sets of three.  I did 115-135-135-135-145.  I was afraid of 145 because I've only done deadlifts once since the SI joint thing (May 27) and then I thought I kept it light, and it irritated my back.  But 145 was fine.  No problems today. 

"If you're going to have a big butt, have a GREAT big butt!" - Gin Miller

No crossfit today. Going for a walk with a friend and then a quick run at the gym. Debating whether to follow thw OPT program now since they're starting a new phase.....hmmm.

Re:

Me too.  And I haven't had one in more than a month, and not very many in the last year. 

Yesterday was miserable and fun all at the same time

high bar squats 3x16 @ 115,125,135 stiff leg DLs from deficit 2x10 @ 155,165 butt squats 2x16 @ 115, 125 (holy heck) calves 6x15 hypers 3x15 abs 3x15 ball rollouts from feet 3x15

I like having a program even when it looks like THAT!

You ladies have inspired me to move from splenda sweetened ice tea to unsweetened iced tea and so far so good.  But it's only like the 4th day.

Today was back squats max reps at 95# and max reps pull-ups 5 rounds  111 was my total with band assisted pull ups.  I have a lot of work to do on the squats and getting low enough...practice...practice...practice...

Telle great workout!!

Filthy Thirty today. He wouldn't let me do 50 cuz I'm so out of shape. Plus I've never done Filthy Fifty. Still got in a good sweat. 23:29. I'm back. Sort of.

Michelle - Splenda is the devil. I bet you're going to start feeling better with the artificial sweeteners out of your diet.

Telle - Ha! Sorry to hear The Bear was not for you. So, what is a butt squat? It sounds kind of fun.

Diane - Glad to hear the deads felt good today!

Amy - GOOD FOR YOU! That is awesome that you're off of it for good. Oh, I made a version of your pesto last night and Kurt died from happiness over it.

Jim - 16 hour workdays sounds... unpleasant. I hope you like what you do?

Canadian Crippler (sectional WOD) rematch yesterday in 14:36. Today was Elizabeth in 13:21 (a 21 minute PR from this winter... yeah, me and ring dips were not friends back then) and then a 2 minute 90lb sled drag. Made it about 190 meters... then had to drag it back to the gym.

21 minute PR. Bwahahahaha! That is beyond my comprehension!

Leya- yay for paleo pesto! I just made a new batch the other day. Ate it on salmon last night, YUM! And yes, that's quite the PR there on Elizabeth . Me and ring dips STILL are not friends...I'll get there though.

On my way to cross fit this fine morning. OPT is starting a new phase this week and I am going back and forth in my mine whether to jump in and participate for realz. I definately like his programming. I know my strength isn't near what the other women do who follow his programming, but that's kind of the point-to get stronger. Gah, decisions!

Leya, congrats on the PR ! Nice !

Michelle, isn't drinking unsweetened tea in the South a felony ? On the back squats, "push" those hips back. It makes getting low a little more natural.

Amy, you're welcome !!!

Telle, wow, that is a ton of volume.

Di, glad to hear the back is working with you now. Ass-power Babee !

Night before last I actually got a little running in during my long walk. In intervals of course, between 50-200 yards-ish. Felt good just to be running, albeit a slow pace. no pain during, but a little stiff and sore in the lower legs the next morning. I'm on the road back.

Last night was strength work:

front squats 3 X 3

deadlifts 3 X 3

shoulder press 3 X 3

anchored situps 3 X 40

Jim you've got that right!!  Eating anything in the south that isn't fried or sweetened is just plain wrong.

"Put your big girl panties on and deal with it."

Amy-I can't deal with any more vacation. Truly. I'm spent. I actually enjoyed doing laundry and vacuuming yesterday.

Jim-Good news on the running. Are you still doing that weird PT stuff?

Heading out for more school registration stuff and then dentist appointments. So no CF this morning for me. If I can swing it I may try one of the evening classes. Not sure why, but I'm intimidated by them.

Jim- good to hear there was no pain while jogging. I heart strength days.

Had an ok workout to day. Our wod was 5 rounds of 10 burpees and 400m run. Afterwards we did 4 sets of 20 toes to bar with 1 min rest between sets. Meh! My legs felt heavy on the running, probably because of my run last night...

My workout:

Kept the squats light and focused on form.  My form needs MORE focus.  85-85-95-85-85 

13:57 on WOD with jumping pullups focusing on the negative and 26# kettlebell.  I think I have improved my form enough on kettlebells swings that I can go back to 35#.  I do wish there were something in between.

I'll be back to catch up.  Bosses circulating. 

"If you're going to have a big butt, have a GREAT big butt!" - Gin Miller

Made it to the gym after all this morning thanks to a very efficient high school. Clean and jerks. Got 85# with no problem but failed at 95. F**k. And the warm up sucked the life out of me. Lateral burpees, sit ups, broad jumps, box jumps, wall balls and front somersaults(sp?) 2x through. My conditioning is shot!

Telle, that sounds brutal.  Brutal!!! 

I can't do vids at work. 

"If you're going to have a big butt, have a GREAT big butt!" - Gin Miller

Red Stripes? Lightweight...

I drink several Red Stripes last Friday at the ballgame.  Followed by several Blue Moons.  And then I was toasted. 

Yoga for me this morning. 

"If you're going to have a big butt, have a GREAT big butt!" - Gin Miller

Don't they call Redstripe "Vitamin R"? LOL.

Deadlifts for my fun tonight I am excited...

3 rounds for time:

500m row, 25 box jumps 16" (for me), 20 hip ext., deadlifts 15 @ 115# 26:28.

This one was hard, going from rows to box jumps is brutal...or I'm a wuss...

"Put your big girl panties on and deal with it."

Holy wobbly legs, Michelle! 

"If you're going to have a big butt, have a GREAT big butt!" - Gin Miller

Rest day today. Yesterday, I spent an hour doing jerks with an oly bar with a large German man yelling "elbows up" at me. Good times! Made some progress on one of a few massive flaws with my busted jerk technique.

Michelle - Not a wuss. Row to box jumps sucks. Wait until you experience row to wall ball or row to thrusters.

Telle - Yay for deads. They are on the menu for tomorrow.

Hello Amy! Enjoy!

Diane - A blue moon sounds kind of yummy. What's in it?

Carol - Your conditioning will be back in no time. That's just vacation aftermath.

Love it Jim...notice she spoke "who?" first

"Put your big girl panties on and deal with it."

Was CrossFit something you loved instantly or did it grow on you? I'd been wanting to try it for a while, and did a couple CF workouts in a friend's home gym, but I recently joined a real CF gym just for a month to try it out for real. Doing the elements class this week and also workouts 4 days this week. I absolutely loved the first day which was doing Cindy...great workout. However, I feel like as much as I try to allow myself to just let go of anything I've learned before and just embrace it I can't. The whole pace of some of the heavier movements just seems really foreign and a tad bit crazy.

The trainer who runs this gym has been absolutely amazing. He clearly knows his stuff, and explains everything really well as far as the methodology behind it, but I just can't get used to certain things, like doing deadlifts so fast with the weight basically bouncing off the floor for one. I feel like it goes against ever fiber in my body to do that! Just wondering if there is anyone here that felt the same way when they first started, or if maybe it's just not my thing. I'm going to give it the full month of August no matter what, because I don't think I've given it a fair chance if not, but any feedback would be appreciated. Thanks guys!!!

Em

Follow me on Twitter... twitter.com/EmilyAlvers

Connect with me on Facebook... www.facebook.com/#!/profile.php?id=1307403219

Emily I will let the more experienced folks give you feed back as well, but this is my week 4 of cross fit coming to an end and here's my .02.

Honestly, today was not one bit easier or more comfortable than the first week. 

It's hard and you have to really dig deep to overcome the fear associated with pushing yourself beyond ALL of your own self imposed fears. 

If bouncing weights, calluses and scrapes and bruises bother you, it doesn't get any better and I'm just being brutally honest about it. 

"Put your big girl panties on and deal with it."

What Michelle said.

I dread every workout before it starts but leave in the best mood ever. I have never found anything fitness related that makes me feel like CF does. Now I look at people doing the type of workouts I used to do and all I can do is yawn. Bicep curls? Really? I did those?

What Carol said.

CrossFit keeps me interested and engaged. There is always something new to learn, existing skills to refine and you can always lift more or move faster. The further along I get with it, the more challenging and excited I get.

That said, technique should always come before intensity. The principle of 20 percent slop is crap. Let's use your example of a deadlift in a cardio workout (we call them a metcon). You shouldn't be pressed to do high rep deads with intensity in metcon if you don't have the form down solid. You should be pressed to do the workout at a pace and with a weight where you can demonstrate proficiency with the movement. From there, you can work on ramping it up.

And that's what I love about these kinds of workouts... it's a mental and physical challenge like no other to perform complex movements with heavier loads as quickly as you can, and ensuring your last lift is as good as your first. But it takes time, practice and a level of commitment to get to that point.

Your coaches should be watching you like a hawk and encouraging you to demonstrate proficiency at the movements first before adding intensity. And that was another thing that really drew me to continue going to my gym. Aaron is a great movement coach. It wasn't until I started training at CFR that I learned how to squat, deadlift, clean or press properly. And he's always put the focus on getting strong and skilled first before getting fast. If your form is busted or you aren't achieving the proper range of motion, your time on the clock doesn't count. That level of personal accountability also really appeals to me.

At the end of the day, each CrossFit gym is run it's own way. If what I've written sounds like something you'd like and you're not fining it at the gym you're going to, try a different gym.

Hope this helps.

I'll never catch that 19 year old kid, but CF has allowed me to become a real athlete again. At 46 now, i feel really good about my body holding up as I age.

I could never go back to being just another muscle head who is more concerned with how he looks in the mirror.

Yesterday I forget what the WOD was (will start writing this stuff down), but it was 21,15,9 with deadlifts, which I did at 105 for all sets. I did them with proper form and full ROM, but it still just weirds me out to be bouncing them around that fast. I'm so set in my ways of going slow and controlled, it feels extremely awkward. And yes, the fact that you must drag the bar all up and down your shins instead of just keeping it 1/8 in. away was an eye opener. That felt nice in the shower afterwards...lol. Then today, I only maxed out at 155 with squats...wth? I normally do 175 by myself and have gotten up to 205 x 5 with a spot going below parallel, but the form and the method we used today to get to our 1 RM screwed me all up...it's like there was some major disconnect...strange.

Anyhoo, I'm not giving up that easily. I won't ever know if I really like it if I don't try it for more than a week. Do I want to have calluses, scrapes, and bruises covering me at all times?...not really. Must be my stubborn nature, but I'm determined to make it through this experience in somewhat normal condition. If, at the end of this month, I haven't warmed up to this, then I will at least know I've given it a real chance and will undoubtedly have learned something in the process. But seriously...pray for me please! he he

Thanks again. You guys are so great!

Follow me on Twitter... twitter.com/EmilyAlvers

Connect with me on Facebook... www.facebook.com/#!/profile.php?id=1307403219

Long pants or kneesocks for deadlifts. 

Some exercises in CrossFit I really dislike.  But I don't do them every day.  I like that.  I get bored easily.  CrossFit keeps me engaged.  At least for now. 

"If you're going to have a big butt, have a GREAT big butt!" - Gin Miller

Got up early and did the morning class instead of using my staff meeting at lunch as an excuse not to go.

5 rounds for time:

15 pull-ups superset with 15 dips, 10 OH Squats 55#, 15 knee tucks, 20 situps 28:44 and several blisters later...

You guys have a super day!

"Put your big girl panties on and deal with it."

My guess is you also were introduced to his set up for the low bar back squat?

It feels awkward at first and if you're used to doing a lift in another way, it would make sense that you likely couldn't handle as much weight. Your brain won't know how to fire everything efficiently yet with a different set up. But it is a really good set up for a squat and you should be able to see some nice gains with it.

Diane - There's a reason why tall socks are popular. LOL!

Michelle - Have your trainers talked to you about hand care yet?

Jim - I really like what you wrote there.

Rest day was lovely yesterday. Today we're doing some hollow rock/superman holds, 100 burpee pull ups and some 800m runs but I think I might make up yesterday's instead (5-5-5-3-3-3 push press then a metcon with double unders, toes to bar, heavy bell swings and some squats.

File, file, file...    Thankfully no tears on them, just hot calluses if that makes sense.

ETA...It didn't help that I've forgotten to remove my wedding rings 2 workouts in a row.

Should be home by 10pm, and then back down here Monday morning, for a week. Hopefully a long stretch at home. I need it.

Rest day here.  Oly seminar tomorrow. 

"If you're going to have a big butt, have a GREAT big butt!" - Gin Miller

I'm going to my first Oly class Tuesday night. Can't wait.

Helen for me today I think.

Tomorrow I'm taking azlefty and runningchick with me to CFO's free Saturday class. Did I already tell you that? Gotta show 'em what the fuss is all about.

Dang Jim. That's a lot of travel.

I'm going to a trainer appreciation BBQ tonight at Jordan and Paula's. Potluck. Any good Paleo ideas for a side dish? Amy? Leya? Anyone?

Since I am limited with equipment I thought I would do an easy first crossfit workout.  I watched a video of a guy do 28 rounds of Cindy in 20 mins so i figured I can do that wod and be fairly close to 28 rounds.  I mean come on it's only 5 pull ups 10 push ups and 15 airsquats per round right?

Well after the first 3 rounds I said to my self!  Self, that 28 rounds you are shooting for might take you an hour and 20 mins

I was able to get 10 rounds in the 20 mins and then I fell to the ground and layed there for another 20 mins

I def need to work on my conditioning!!!!

Ten rounds is good, Rod.  Those pushups are brutal.  So are the pullups.  The squats are a nice break. 

"If you're going to have a big butt, have a GREAT big butt!" - Gin Miller

Nice Rod! And where have you been?

Helen in 15:52. WTF? I even had to walk part of the last 400m run. And my jaw is sore. Huh? I think because I was so tense through the whole thing. And I'm still shaking. I feel like I've never done this stuff before. I need a nap.

Delayed

Howard

Pond

Syndrome

Carol- stem a bunch of baby portobella mushrooms. Scoop out the "gills" and roast in the oven til soft, about 10 mins. Cool then fill with a mixture of chopped tomato, red onion, crispy bacon, salt and pepper, and fresh basil. Add a splash of balsamic vinegar and fill the mushrooms. Top with a slab of avocado for good measure.

Carol I was thinking a wilted spinach salad. 

Cut up and saute' a couple slices bacon in a pot, drain bacon on paper towel.  While pan is still hot throw in a bag of baby spinach and toss until slightly wilted.  Pour in to a bowl and crumble the bacon on top, add whatever nuts or seeds you have and slice a fresh pear/apple thinly and toss.  Put the apple/pear in a ziploc and coat with lemon juice so it won't get brown.

"Put your big girl panties on and deal with it."

Oooooh. Yummy. The mushrooms made my mouth water.

Finished the elements class today (nutrition portion) and really doubt I'll be doing Paleo, but I'm going to stick out the workouts and give it all I've got! The community there is super fun and that alone is worth it. Thanks again for the feedback! You guys are hardcore over here!

Em

Follow me on Twitter... twitter.com/EmilyAlvers

Connect with me on Facebook... www.facebook.com/#!/profile.php?id=1307403219

Did a mash up yesterday with the push press (maxed out at 105lbs for 3, which I was not happy with... been fast for too long and I'm starting to get week), the DU/squat/toes to bar/bell swing metcon in 6:58 and then an 800m "sprint" carrying a 14lb med ball in 4:23. Today was a partner workout called CrossFit Football (we got three touchdowns, two converts and two field goals)and then I did half of the August painstorm but with bell swings instead of ball slams in 25:04.

Em - Keep us posted on how it goes! I'm proud of you for sticking it through for the month!

The BBQ last night was way too fun which made the workout today not so much fun. But I enjoyed it anyway. CF Baseball with Jeanne and Cherie in tow. So. Much. Fun!

Leya your workouts are ridiculous.

Die-Can't wait to here about the oly seminar.

Charles Staley was entertaining and informative and he doesn't look like my exBF in person, just in his photo.

There were ten of us and only one other female, and she doesn't xFit (though she went for a month a long time ago - oh and she did PN's lean eating progam).

I would recommend this if Charles comes to your area. He's "on tour".

"If you're going to have a big butt, have a GREAT big butt!" - Gin Miller

I am one with the sofa but it's just because we are at the lake and I am bored.

Paleo pizza is really good and easy. I will be inventing pizzas for a while thanks to Carol.

"Put your big girl panties on and deal with it."

video of my 5th set of 5 on the squat motivation thread check me out

Telle, that set looked solid as hell. And make no mistake ... you are hot.

Carol, so how did your BB girls like the CF intro ?

6am flight back to Tampa tomorrow. Oy.

"If you're going to have a big butt, have a GREAT big butt!" - Gin Miller

Wow Telle! Nice!

Jim-I think they enjoyed it. They were both sore this morning. Burpees and chest to deck pushups will do that to you when you aren't used to it. Safe travels.

Die-Great job! 

I own my first Mac.

good job Diane

thanks to you too Carol

bench tonight... same as last week except heavier... JOY

Way to go on the snatch Dieane, I know exactly what you mean. 

Today was 10 reps ground to overhead 55# (for me), 200 meter run, 3 rounds for time...7:35.

Man I love this crazy stuff.

Carol I guess with the MAC you got your Y back...LOL!!

"Put your big girl panties on and deal with it."

Re:

This is probably my fault for wanting to start off below the prescribed 65 lbs. for thrusters, but I hadn't really done more than a couple ever before and figured if I had to do 21-15-9 with pull-ups for Fran, then I better not be too ambitious. By the time I was done in 7:53, I realized "Yep should've gone much heavier." I think I will never start out under the Rx again.

I am having severe withdrawls from HIIT and feel like I'm not getting in enough cardio. Do any of you do cardio or anything else outside of the CF workouts?

If you guys want to be "official" members of this thread, just request it, and I'll add you. 

Em, sometimes I run 5k on Saturdays.  Or HIIT on the treadmill if it's cold out.  I don't add it as a workout - I substitute it.   I used to run every Monday, but they started offering a yoga class so I've been doing that instead. 

I do add yoga when I practice on the weekends.  My body needs more yoga. 

"If you're going to have a big butt, have a GREAT big butt!" - Gin Miller

As the trainer told me very directly..."If you can do more at the end of a WOD, you need to do it faster next time". 

"Put your big girl panties on and deal with it."

Re:

 Yep, better join this team. 

Our warmup today was 30 minutes, our WOD for me was 7:35 minutes and the last 2 minutes were my lungs screaming for mercy.  More power to you rx'ing those workouts after a week Emily. 

"Put your big girl panties on and deal with it."

Squats tonight... repeat of last week... but heavier Sets of 16 @ 120,130,140... then I get to do a bunch of other stuff... LOL

Telle, did you see the team description? 

"If you're going to have a big butt, have a GREAT big butt!" - Gin Miller

Rod - I think you left Team Asylum shortly after I joined so I didn't get to know you very well! Nice work on your first Cindy! That one is all push ups.

Telle - You made 245lbs look like cake! Awesome! Hope bench goes well tonight.

Carol - That's awesome you had a few of the BB ladies join you at Overload. I watched the video from your gym again on the weekend and it seems like such a great place.

Jim - I have no idea how you can do stuff fasted like that.

Michelle - Ha! That's pretty much it!

Emily - Definitely join our team! It'll give you a good idea of what we all do. Nice work and definitely add more weight on your bar next time. You're probably going to find some workouts are easier than they should be. You're still learning the movements and figuring out what your body can do. It'll get better. I promise.

The plan for tonight is 3-3-3-1-1-1 of snatch balance followed by today's dotcom workout (SQT) so muscle snatch and sprints. I'm debating between muscle up or HSPU practice for some extra fun. Yayness!

Michelle- Good advice. Still need to work on speeding up and breaking out of the slow-mo.

I don't know how long our warm-up was. I didn't time it, but I definitely need to go heavier for the WOD and just see what I'm made of. After today, I'm over any fears I had. CF trainer said many Crossfit peeps do CF endurance/other cardio outside of CF, but just to space it out 3 hours apart and time the food appropriately if there are days I want to do my own HIIT on the side. I may do HIIT separately a couple days if I feel it will keep me mentally sane. I'm realizing I am pretty well addicted to it. With that said, I'm going to go all out and really push myself this week in CF and see if I can achieve the same high points I've always gotten with my own workouts. Surely it will come!

Follow me on Twitter... twitter.com/EmilyAlvers

Connect with me on Facebook... www.facebook.com/#!/profile.php?id=1307403219

Edited to add: Um, before I catch grief for this. It's the feeling of the attempt to break a 4 minute mile that I'm comparing to Fran not the athletic prowess. I'm close to a sub 4 Fran. I don't think a woman has ever broken a sub 4 mile. Off to google that!

Emily, 65# thrusters will kick your tiny behind.  But I've no doubt you can do them.  I would try 55# before 65#.  Thirty-five pounds is nothing.  Well, you can work on your form with that.

I found this slogan I like for a Women's Weightlifting Competition:  Bad Girl Open.   good girls tone.  bad girls lift.

"If you're going to have a big butt, have a GREAT big butt!" - Gin Miller

Rod, yea, kipping pull ups are essential. If I had to compare the two, I would say 1 dead hang for every 2 kipping. It's all about an explosive hip thrust at the bottom of the pull.

Em, I have always err'd on the side of heavy and/or rx'd. Almost always means slower times, but it gives me a good read on my conditioning. I do this on my own, so even though I miss out on the "community" aspect of a box, I do have way more flexibility in tailoring the big picture to what works for me.

Di, impressive snatch !!!! (couldn't wait to say that.)

Leya, I agree with your description of Fran. As the conditioning improves it becomes more like 800 meters, and then for the elite (under 1:30), 600 meters.

Telle, I'm catching on to your squat program. Slight or no decrease in reps, but heavier weight ?

Carol, i agree. Even the short metcons have me on the floor for 10-15 minutes after.

Michelle, you're a Cross Fitter.

Ok, where's Aims ?

Travel day. Stretching and working my lower legs over with this ...