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Old 10-08-2012, 08:37 AM   #3626
Damn Yankee
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How would you guys break this chipper up?

Quote:
Originally Posted by CFED WOD
Complete the chipper for time. Partition the reps any way you care to.
60 Pullups
60 Pushups
120 Squats
240 Jump Rope Singles
I'm thinking 6 rounds of 10/10/20, then the singles?
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Old 10-08-2012, 08:44 AM   #3627
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I definitely like 10/10/20 for the exercises. Maybe start with 120 singles and end with 120 singles.

I have heavy Nancy today:

5 rounds
run 400m
15 135# OHS

Took the weekend off and feeling pretty fresh, so probably gonna go for the Rx. My 95# Nancy is 15:30, and the runs are the slow part for me there as I do all 5 rounds of 15 unbroken. This will be interesting, but I think I can shoot for 20-25 minutes with an extra minute or two to break up the OHS each round.
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Old 10-08-2012, 08:45 AM   #3628
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Quote:
Originally Posted by Stephanie View Post
I was talking to an old friend who happens to be the one that convinced me to CF. I'm only 3 months in (including a month of OnRamp), and was whining that I am not 100% fit or buff yet (mind you I started from scratch, worst shape ever, heaviest, bad mental spot from divorce, etc, and in the grand scheme of things I've only been working out less than 12 weeks). I mentioned a few things that had improved, just wasn't seeing the increases physically, not seeing clothing sizes drop like rocks, etc. He was mentioning he still struggles with double unders, which surprised me since he's all buff, a level 1 coach, etc.

Which brings me to this: what could you not do within the past year that you can now do? For me, I'm going with box jumps. When I started I could so maybe 5 on the 8" box, and the other day I pushed through 20 without too much trouble. Looking forward to owning the 8" enough to move up to 12". My friend swears I'll be up to the 20" eventually, which I laugh at because that's exactly 1/3 of my height

I started just under 18 months ago. I was also in the worst shape of my life. Heaviest I've ever been. I couldn't run 200 meters without stopping and gasping for air. Ran a 5K in January. Couldn't do 1 pull up. I can do 8 strict right now and I can butterfly. I can do DU's without issues, but I would practice everyday for months. I now love WOD's with DU's.

The only thing that I can't do right now is a MU. I can do chest to bar pull ups and dips without any issue. It's the transition that's killing me. I finally did my first proper squat snatch this weekend.

A lot of these things, took me a year to do. It will take some time, but as long as you keep trying you will get better. My fiance who started at the same time still can't do strict pull ups or DU's. But it doesn't bother her and she keeps doing what she can. She has gone from a heavy band to lighter bands. And she can kip one or two pull ups without a band now. You don't have to be Rich Froning or Icelandic Annie to enjoy CF. Just remember it's you against yourself. While it is nice to be able to compare your results to others, it's your results that only matter.
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Old 10-08-2012, 08:46 AM   #3629
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Quote:
Originally Posted by Damn Yankee
How would you guys break this chipper up?

I'm thinking 6 rounds of 10/10/20, then the singles?
5, 10, 20.

If I slowed on the pull ups at all, I'd move between pull ups and singles - since I'd rip the push ups and air squats way faster and easier than pull ups. But that's BC I still do dead hangs. If you can string together 6 sets of 10 unbroken pull ups, go for it.
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Old 10-08-2012, 09:11 AM   #3630
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My power lifting olympic type lifts sucks... something I need a lot of practice to get good at. Great motivation here!
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Old 10-08-2012, 09:21 AM   #3631
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Originally Posted by punchjamesarnol View Post
My power lifting olympic type lifts sucks... something I need a lot of practice to get good at. Great motivation here!
Just a little language tip for you, so you can talk to people with clarity in mind:

powerlifting = competition based on the squat (generally back squat), deadlift and bench. Strict press may be included here also. These exercises are also done as accessory lifts by other types of lifters, but for powerlifters, these lifts are king and anything else they do is to increase these lifts.

olympic weightlifting (oly lifting or just plain weightlifting (one word) as it's generally called) = Snatch and Clean and Jerk. That's it. Power variations and accessory lifts (particularly squat, deadlift and press/jerk variations) are done to address specific weaknesses or increase overall strength, but snatch and clean and jerk are king to weightlifters and anything else they do is to increase those two lifts.

Just a helpful hint. Don't sign up for a 'weightlifting meet' and bring your two-ply bench shirt and squat briefs.

If you want to get better at the fast and explosive oly lifts, it takes a lot of time, reps, practice and the eye of a good coach, hopefully live, but at least with video review. Stuff most Crossfitters generally don't have enough of.

As someone smarter than me put it: "You can be a bad crossfitter and a good weightlifter, but you can't be a bad weightlifter and a good crossfitter"
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Old 10-08-2012, 10:28 AM   #3632
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Originally Posted by totalburnout View Post
5, 10, 20.

If I slowed on the pull ups at all, I'd move between pull ups and singles - since I'd rip the push ups and air squats way faster and easier than pull ups. But that's BC I still do dead hangs. If you can string together 6 sets of 10 unbroken pull ups, go for it.
I can do the 6 rounds of 10 pull-ups, kipping is allowed. If I do 5/10/20, I'll still have 30 of the first movement to do at the end
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Old 10-08-2012, 11:37 AM   #3633
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Thank you Neek, your advice well taken. Power clean, jerk and clean, snatch are the lifts I need to work on. Its a little difficult for me to get the full range of motion with my shoulders because I had 2 total reconstructive surgeries on my right. I cannot do overhead squats to save my life with the weight I want to do, but I am putting forth the effort. I know my deficiencies, what I can tolerate, and my strengths.
I work with a retired navy seal, and he recommended video'n my form while practicing with a heavy medicine ball. Perfect practice makes perfect after all. I may get some use out of my gopro. Lol!!!
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Old 10-08-2012, 11:43 AM   #3634
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You ever want to post up a video and let us look at it, please feel free. Publicly or privately.
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Old 10-08-2012, 11:48 AM   #3635
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FYI: Never let Neek talk you into meeting him in the private room for "pointers". What he meant and what I understood were 2 drastically different things.

But he certainly got my form right.
easy guys...just let the joke be here...it's okay.
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Old 10-08-2012, 11:54 AM   #3636
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Quote:
Originally Posted by The Motel Fella View Post
FYI: Never let Neek talk you into meeting him in the private room for "pointers". What he meant and what I understood were 2 drastically different things.

But he certainly got my form right.
easy guys...just let the joke be here...it's okay.
did he check out your lumbar curve?
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Old 10-08-2012, 11:59 AM   #3637
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Quote:
Originally Posted by Rattles View Post
did he check out your lumbar curve?
Encouraging me the whole time.
Though he kept yelling names like "Margo", "Sally", and "Diane" which was a little weird.
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Old 10-08-2012, 12:00 PM   #3638
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Quote:
Originally Posted by The Motel Fella View Post
Encouraging me the whole time.
Though he kept yelling names like "Margo", "Sally", and "Diane" which was a little weird.
he is a sick fellow for sure.
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Old 10-08-2012, 12:55 PM   #3639
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Hahha! Lmao!
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Old 10-08-2012, 01:13 PM   #3640
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Hey, Days Inn Man, I would have cut our sessions short, but you kept telling me to "spot" you. My multiple requests for you to wear pants went largely ignored.
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Old 10-08-2012, 06:21 PM   #3641
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Quote:
Originally Posted by Damn Yankee View Post
How would you guys break this chipper up?



I'm thinking 6 rounds of 10/10/20, then the singles?
I did this today. I am not a crossfitter. Time to get healthy. 10/10/20 x3 -> 120, repeat twice. 15:55. Pull ups killed me @6' 200lbs
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Old 10-09-2012, 05:42 AM   #3642
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Quote:
Originally Posted by Damn Yankee

I can do the 6 rounds of 10 pull-ups, kipping is allowed. If I do 5/10/20, I'll still have 30 of the first movement to do at the end
In that case I'd go with your breakdown but break the singles into 2-5 sets
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Old 10-09-2012, 08:48 AM   #3643
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I'm totally bummed that work ran long and I didn't get to do that WOD.

I'm REALLY getting sick of work getting in the way of working out.
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Old 10-09-2012, 09:49 AM   #3644
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Quote:
Originally Posted by redobs View Post
I started just under 18 months ago. I was also in the worst shape of my life. Heaviest I've ever been. I couldn't run 200 meters without stopping and gasping for air. Ran a 5K in January. Couldn't do 1 pull up. I can do 8 strict right now and I can butterfly. I can do DU's without issues, but I would practice everyday for months. I now love WOD's with DU's.

The only thing that I can't do right now is a MU. I can do chest to bar pull ups and dips without any issue. It's the transition that's killing me. I finally did my first proper squat snatch this weekend.

A lot of these things, took me a year to do. It will take some time, but as long as you keep trying you will get better. My fiance who started at the same time still can't do strict pull ups or DU's. But it doesn't bother her and she keeps doing what she can. She has gone from a heavy band to lighter bands. And she can kip one or two pull ups without a band now. You don't have to be Rich Froning or Icelandic Annie to enjoy CF. Just remember it's you against yourself. While it is nice to be able to compare your results to others, it's your results that only matter.

If you can do a good chest to bar and dips are not a problem try working MU negatives. This will help train your body for the transitioning movement.

Hope it help, get it!
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Old 10-15-2012, 10:51 AM   #3645
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Neek or Bacdoc ,

My spine has been hurting between my shoulder blades for the past week. Not sure if/how I injured it, possibly lifting. Should I have it checked out or just let it rest? How long should I let it hurt (scale of 1 to 10, maybe a 3) before seeing a doc?
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Old 10-15-2012, 11:07 AM   #3646
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Quote:
Originally Posted by -=C=-
Neek or Bacdoc ,

My spine has been hurting between my shoulder blades for the past week. Not sure if/how I injured it, possibly lifting. Should I have it checked out or just let it rest? How long should I let it hurt (scale of 1 to 10, maybe a 3) before seeing a doc?
Does it feel like you have to "crack" it but it won't? Same spot, same low level bothersome pain. If so, I get this too and would like to hear opinions.
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Old 10-15-2012, 11:15 AM   #3647
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Originally Posted by -=C=- View Post
Neek or Bacdoc ,

My spine has been hurting between my shoulder blades for the past week. Not sure if/how I injured it, possibly lifting. Should I have it checked out or just let it rest? How long should I let it hurt (scale of 1 to 10, maybe a 3) before seeing a doc?

Try stretching, band work, lacross ball and foam roller yet?
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Old 10-15-2012, 11:39 AM   #3648
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Does it feel like you have to "crack" it but it won't? Same spot, same low level bothersome pain. If so, I get this too and would like to hear opinions.
Yeah...my wife has tried putting her elbow on it for pressure and that hasn't helped. Heating pad didn't help either.

Last exercise I can recall that bothered it was either pullups or SDHPs. Sort of makes sense, but would like a remedy.

Total, hard to stretch that part, but foam roller yes...and it hurts when it is done.
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Old 10-15-2012, 12:15 PM   #3649
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Quote:
Originally Posted by -=C=-

Yeah...my wife has tried putting her elbow on it for pressure and that hasn't helped. Heating pad didn't help either.

Last exercise I can recall that bothered it was either pullups or SDHPs. Sort of makes sense, but would like a remedy.

Total, hard to stretch that part, but foam roller yes...and it hurts when it is done.
I find a lacrosse ball best for the upper back. Is it more lats or traps? If its in between your shoulders, I assume its traps - which would make sense if SDHP bothers them.
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Old 10-15-2012, 02:06 PM   #3650
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In between shoulders, right on the spine.
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