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Old 10-26-2011, 09:15 PM   #2576
Damn Yankee
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Quote:
Originally Posted by Tim K.
How is your weight? Is it steady or are you dropping weight? If you are steady, you are consuming enough calories but probably need to change your macros.
Steady, but I feel like I'm slowly losing fat and gaining muscle. It's just a slower process than I want it to be.

Broke 300# on deadlifts today, psyched about that. We did 3-3-3-15to20, I went 275, 285, 305, 205x17. Been at 285x2 for a bit now. The coach said I could go much heavier, but I lost my grip (switch grip) on the down if the third. He wants me to try the thumb trap style, but I have really jacked thumb joints from years of getting banged up, and that grip KILLS me.


Also had a near Coop moment...doing toes to bar, I finished my set, went to come down and head into my sprint. I was on a bar higher than I was used to, misjudged my timing and missed my footing, coming down face first. Caught myself on my hands and now my palm is SORE. Not near as bad as Coop did, but it was scary seeing that cement floor come at me, bro.


COOP.....what's up with your back?
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Old 10-26-2011, 09:33 PM   #2577
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Congrats on the 305 deadlift! For diet advice, talk to cronic. The boy has that stuff dialed in to the nth degree!
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Old 10-27-2011, 12:53 AM   #2578
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I so should have listened to my massage therapist...

Went to the box last night. Was finishing the WOD with 30 pull ups. Tried to get the last one even though my grip was loosening, lost it completely and fell off the bar back first. Like an idiot I had been on one of the high bars and using a stool to reach. Landed back first on the edge of the stool. Result: three cracked transfer processes L1-L3. The neuro surgeon on call, via the ER doc, said it'll heal on its own and just take it easy. No brace needed. Planning on hitting an orthopedic just to be safe. Either way I'm out for a bit.

Crossfit is dangerous!!! Well, no, I was being dumb. No more pull ups or T2Bs or anything of the sort with something to land on around. And don't push the grip thing. It was embarrassing and I still feel pretty dumb for letting that happen. Worse because I hurt myself and can't exercise at all now. Grr. Lesson learned.


First off, sorry to hear about your injury and I'm glad it isn't more serious.

I was debating whether or not to post anything, but what the hell...I'm up for an internet fight.

I was in the same enthusiastic boat that Neek, Damn Yankee, Whitford and some of the other new guys are in back in 2008-2009 and up until last year, when I saw the light about crossfit. Someone on this thread called me "The jaded guy who's always getting himself injured." Yeah, that's me.

The problem with this stuff is that it's very easy to injure yourself doing movements that really have minimal bearing in the real world, except for making you better at "Crossfit." After a few years, I think you end up asking yourself, 'What's the point?"

I could crank out 30 muscle ups in just over 7 minutes and do 50 kipping pullups unbroken but all I have to show for it is shoulder impingement. Or deadlift 340# at a BW of 160 and deal with back strain for most of this year.

I've participated in 2 surgeries on clients at local CF boxes who have had blown achilles tendons from high rep box jumps. There are a number of threads on other forums about SLAP tears, rhabdo and other injuries that come with intense, high rep movements done in very fatigued states.


Ask yourself honestly if you've been a stickler for form 40 minutes into a hero WOD or on the 25th rep of a high weight, high volume O-lifting or barbell WOD. Slop is a given when time or intensity is involved and eventually it will add up.

I'm not saying conditioning exercises aren't useful. They are, but they have to be done properly. It's easy to be excited about the hype when you first start. We've all been there. But most of these gyms don't know what they're doing and it's a matter fo time til people get hurt.


I guess all I'm sayting is be careful.
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Old 10-27-2011, 06:32 AM   #2579
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Congrats on the 305 deadlift! For diet advice, talk to cronic. The boy has that stuff dialed in to the nth degree!
Isn't his diet bodybuilder based, I honestly haven't paid too much attention, TMI for me? Not to discredit the method to his madness but if a dude has no interest in seeing the veinage in his thighs then I'm a big fan of eat a lot and eat clean, especially crossfitting.
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Old 10-27-2011, 07:45 AM   #2580
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I'm not saying conditioning exercises aren't useful. They are, but they have to be done properly. It's easy to be excited about the hype when you first start. We've all been there. But most of these gyms don't know what they're doing and it's a matter fo time til people get hurt.


I guess all I'm sayting is be careful.
What internet fight? I couldn't agree more.
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Old 10-27-2011, 07:53 AM   #2581
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I would love to see some data and I'm sure it's not far off but I would assume CF does pose quite the injury risk. After doing it for a few months you find yourself getting more comfortable and pushing for one more rep or just a bit faster which is a step up for disaster. With that said...every sport and physical activity comes with risk.
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Old 10-27-2011, 08:07 AM   #2582
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Isn't his diet bodybuilder based, I honestly haven't paid too much attention, TMI for me? Not to discredit the method to his madness but if a dude has no interest in seeing the veinage in his thighs then I'm a big fan of eat a lot and eat clean, especially crossfitting.
I'm not sure what a bodybuilder based diet means... cronic doesn't do a 'one-sized fits all' type of diet. He listens to what your goals are, your current eating habits, your activity level, and lifestyle. He then helps you put together an eating plan that meshes with your lifestyle and goals. The key is to keep tweaking the plan until you achieve the results you want. He is a wealth of information and experience.
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Old 10-27-2011, 08:13 AM   #2583
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I have no desire to have veiny legs like cronic or do bodybuilding like xander but I like what his advice is doing to me all around.
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Old 10-27-2011, 08:14 AM   #2584
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I would love to see some data and I'm sure it's not far off but I would assume CF does pose quite the injury risk. After doing it for a few months you find yourself getting more comfortable and pushing for one more rep or just a bit faster which is a step up for disaster. With that said...every sport and physical activity comes with risk.
Exactly - I've suffered more than a few injuries from lifting heavy stuff including strains, pulls, and tears. If you're pushing yourself in any sport, the potential for injury is there. That is why you rely on your teammates, coaches, and yourself to minimize the risk.
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Old 10-27-2011, 09:00 AM   #2585
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Exactly - I've suffered more than a few injuries from lifting heavy stuff including strains, pulls, and tears. If you're pushing yourself in any sport, the potential for injury is there. That is why you rely on your teammates, coaches, and yourself to minimize the risk.
Very true, but the volume of stuff from CF is much different.


http://www.performancemenu.com/forum...=5888&page=278

Andrew Wilson has been documenting rhabdo cases in this thread.
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Old 10-27-2011, 09:02 AM   #2586
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First off, sorry to hear about your injury and I'm glad it isn't more serious.

I was debating whether or not to post anything, but what the hell...I'm up for an internet fight.

I was in the same enthusiastic boat that Neek, Damn Yankee, Whitford and some of the other new guys are in back in 2008-2009 and up until last year, when I saw the light about crossfit. Someone on this thread called me "The jaded guy who's always getting himself injured." Yeah, that's me.

The problem with this stuff is that it's very easy to injure yourself doing movements that really have minimal bearing in the real world, except for making you better at "Crossfit." After a few years, I think you end up asking yourself, 'What's the point?"

I could crank out 30 muscle ups in just over 7 minutes and do 50 kipping pullups unbroken but all I have to show for it is shoulder impingement. Or deadlift 340# at a BW of 160 and deal with back strain for most of this year.

I've participated in 2 surgeries on clients at local CF boxes who have had blown achilles tendons from high rep box jumps. There are a number of threads on other forums about SLAP tears, rhabdo and other injuries that come with intense, high rep movements done in very fatigued states.


Ask yourself honestly if you've been a stickler for form 40 minutes into a hero WOD or on the 25th rep of a high weight, high volume O-lifting or barbell WOD. Slop is a given when time or intensity is involved and eventually it will add up.

I'm not saying conditioning exercises aren't useful. They are, but they have to be done properly. It's easy to be excited about the hype when you first start. We've all been there. But most of these gyms don't know what they're doing and it's a matter fo time til people get hurt.


I guess all I'm sayting is be careful.
a very good insightful post , i don't see why it would start an internet fight. i do think that CF is a GREAT program/life style as long as you do it right. this is why i am happy that i injured my Psoas so early in my CF career because it was a nice reality check and will remind me that even in the midst of all the sweat and energy, you always have to think about your well being and listen to your body.
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Old 10-27-2011, 09:03 AM   #2587
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make sure he includes these 12 Iowa football players:

http://thegazette.com/2011/01/25/ui-...losed-illness/
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Old 10-27-2011, 09:31 AM   #2588
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First off, sorry to hear about your injury and I'm glad it isn't more serious.

I was debating whether or not to post anything, but what the hell...I'm up for an internet fight.

I was in the same enthusiastic boat that Neek, Damn Yankee, Whitford and some of the other new guys are in back in 2008-2009 and up until last year, when I saw the light about crossfit. Someone on this thread called me "The jaded guy who's always getting himself injured." Yeah, that's me.

The problem with this stuff is that it's very easy to injure yourself doing movements that really have minimal bearing in the real world, except for making you better at "Crossfit." After a few years, I think you end up asking yourself, 'What's the point?"

I could crank out 30 muscle ups in just over 7 minutes and do 50 kipping pullups unbroken but all I have to show for it is shoulder impingement. Or deadlift 340# at a BW of 160 and deal with back strain for most of this year.

I've participated in 2 surgeries on clients at local CF boxes who have had blown achilles tendons from high rep box jumps. There are a number of threads on other forums about SLAP tears, rhabdo and other injuries that come with intense, high rep movements done in very fatigued states.


Ask yourself honestly if you've been a stickler for form 40 minutes into a hero WOD or on the 25th rep of a high weight, high volume O-lifting or barbell WOD. Slop is a given when time or intensity is involved and eventually it will add up.

I'm not saying conditioning exercises aren't useful. They are, but they have to be done properly. It's easy to be excited about the hype when you first start. We've all been there. But most of these gyms don't know what they're doing and it's a matter fo time til people get hurt.


I guess all I'm sayting is be careful.
I agree, careful is best. I try to err on the side of not pushing too hard, and know in my mind that it's not worth getting hurt. As for 'real world usefulness,' I think that for Law Enforcement, some of this stuff is very useful.
Pullups/muscleups - climbing/jumping fences.
Box jumps/squats/deadlifts - anything that can strengthen my legs/hips/lower back is a HUGE benefit for me, as an officer. Officers have a much higher incidence of hip/back injury than a lot of other professions. We sit in a police car or at a desk most of the day, with 20ish pounds on our hips/around our waist, and need to go from sedentary to 100% exertion at the drop of a hat.

I will say that when I read threads about CF injuries and see high rep box jumps, etc, I think about my gym's programming and realize we don't do a lot of that. Shana does her own programming that doesn't follow the main site's, and we're lucky enough to have a Level 2 trainer on the staff as a coach who is GREAT at catching ROM and movement errors and making you fix them.

Our gym also seems to have a very different culture than most boxes. We have 0 brodogs/flatbillers/monster truck driving guys. I can think of only one guy who wears MMA shorts. For the most part we have 30ish year old professionals looking for a fun way of staying fit. It's a pretty tight knit box and people don't really seem to compete against each other daily, as I think you see in other boxes where male egos are raging.
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a very good insightful post , i don't see why it would start an internet fight. i do think that CF is a GREAT program/life style as long as you do it right. this is why i am happy that i injured my Psoas so early in my CF career because it was a nice reality check and will remind me that even in the midst of all the sweat and energy, you always have to think about your well being and listen to your body.
As I posted in this thread, I tweaked my SI joint pretty good early on, and now know to REALLY concentrate on my deadlift form, or else. I have also seen a much greater ROM in my shoulders - when I started, a 25# OHS was nearly impossible due to not being able to open my shoulders enough. Now I do OHS with around 65-95# depending on the reps.

Long story short....like anything, take it slow, don't let ego get in the way, work on doing it RIGHT, and then doing it FAST.
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Old 10-27-2011, 10:17 AM   #2589
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Like Damn Yankee said referring to LE, CF has a lot of crossover into firefighting. I consider myself a much better FF physically speaking than before, and have been on calls with guys who work out at Globo gyms, and when they need a break, I'm not even remotely close to needing one.


Hystikal, I understand what you're driving at about being careful, but singling out CF is somewhat asinine. Like someone mentioned, the same caution has to be used in ANYTHING related to pushing the body. CF in and of itself is safe, people make it dangerous. You asked if anyone can honestly say that they've kept form in a long hero workout, and I can tell you with 100% truth that I do. Form is very important to me, so somewhere near the end of a long workout if I notice a rep or two where I feel like my form might be going even slightly, I slow it down and focus on that movement from there on out to make sure it's done correctly.....in that case, I say screw time, because I'm not hurting myself just to save a few seconds. And that goes back to why I say it isnt CF's programming, it's the people. there's no reason why people cant do what I do, but some people dont, and when they get hurt, they have no one to blame but themselves.

Now for a little anecdotal evidence. Years ago I hurt my back which required numerous visits to the chiro to get it straightened out. but even after that, it seemed like it was every couple months I would pinch a nerve or slip a disc or something. And sometimes it happened doing the most normal, everyday things. Since Ive been doing CF(around 3 years) Ive had this happen just twice, and one wasnt gym related. To add to that, in this 3 years Ive done more heavy DL's than I could count, among other lifts.

For rhabdo, I have pushed my body to extreme exhaustion multiple, multiple times(SealFit workouts, working out in firefighter turnout gear) and have never experienced rhabdo. Now, I know it's a real thing, but I wonder what these people are doing to get rhabdo.
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Old 10-27-2011, 12:09 PM   #2590
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Old 10-27-2011, 12:25 PM   #2591
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I agree that CF has innate risk of injury, and also agree that that risk is in any sport or exercise. I do push myself hard, but generally do a good job of listening to my body.

What happened was really a freak accident that could have been avoided by not being dumb, I just hadn't even considered the idea that I'd lose my grip, though I'd seen it happen to others. Now I know I'm not getting near a bar that has anything but flat ground under it, because if I fall off that, I knock the wind out of myself and that's it.

I do plan to be extra careful with form and pushing hard when I get back, because I know I should, and because it'll be all the more important when recovering from this injury. But I'm not going to stop pushing hard. I have no need to be the most amazing CFer that ever lived, but I don't want to cruise through WODs without feeling like I've accomplished anything.


Feeling mildly better today. The overall pain has gone down. Now it's just occasional sort of spasms that tighten it up, but they're becoming less frequent. Haven't seen the ortho yet, will be calling today.
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Old 10-27-2011, 12:27 PM   #2592
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banged up coop is banged up.

Do be sure to CF safely.
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Old 10-27-2011, 01:08 PM   #2593
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I agree that CF has innate risk of injury, and also agree that that risk is in any sport or exercise. I do push myself hard, but generally do a good job of listening to my body.

What happened was really a freak accident that could have been avoided by not being dumb, I just hadn't even considered the idea that I'd lose my grip, though I'd seen it happen to others. Now I know I'm not getting near a bar that has anything but flat ground under it, because if I fall off that, I knock the wind out of myself and that's it.

I do plan to be extra careful with form and pushing hard when I get back, because I know I should, and because it'll be all the more important when recovering from this injury. But I'm not going to stop pushing hard. I have no need to be the most amazing CFer that ever lived, but I don't want to cruise through WODs without feeling like I've accomplished anything.


Feeling mildly better today. The overall pain has gone down. Now it's just occasional sort of spasms that tighten it up, but they're becoming less frequent. Haven't seen the ortho yet, will be calling today.
Admit it coop, you're just clumsy. CF had nothing to do with anything.

I'm glad you've been able to keep the fire and are already looking forward to your next workout. Attitude is the single most important aspect of rehab'ing an injury. Your's is very positive. You'll be swinging from the monkey bars again in no time!
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Old 10-27-2011, 01:10 PM   #2594
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Heh. I am clumsy, just usually not to such an extreme degree.

I hope to be able to keep a good attitude through the rehab, but I know it'll be a struggle sometimes not being able to do any of the things I use for relaxation.
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Old 10-27-2011, 04:49 PM   #2595
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"I'm banning.....PVC pipe"
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Old 10-27-2011, 05:46 PM   #2596
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Like Damn Yankee said referring to LE, CF has a lot of crossover into firefighting. I consider myself a much better FF physically speaking than before, and have been on calls with guys who work out at Globo gyms, and when they need a break, I'm not even remotely close to needing one.


Hystikal, I understand what you're driving at about being careful, but singling out CF is somewhat asinine. Like someone mentioned, the same caution has to be used in ANYTHING related to pushing the body. CF in and of itself is safe, people make it dangerous. You asked if anyone can honestly say that they've kept form in a long hero workout, and I can tell you with 100% truth that I do. Form is very important to me, so somewhere near the end of a long workout if I notice a rep or two where I feel like my form might be going even slightly, I slow it down and focus on that movement from there on out to make sure it's done correctly.....in that case, I say screw time, because I'm not hurting myself just to save a few seconds. And that goes back to why I say it isnt CF's programming, it's the people. there's no reason why people cant do what I do, but some people dont, and when they get hurt, they have no one to blame but themselves.

Now for a little anecdotal evidence. Years ago I hurt my back which required numerous visits to the chiro to get it straightened out. but even after that, it seemed like it was every couple months I would pinch a nerve or slip a disc or something. And sometimes it happened doing the most normal, everyday things. Since Ive been doing CF(around 3 years) Ive had this happen just twice, and one wasnt gym related. To add to that, in this 3 years Ive done more heavy DL's than I could count, among other lifts.

For rhabdo, I have pushed my body to extreme exhaustion multiple, multiple times(SealFit workouts, working out in firefighter turnout gear) and have never experienced rhabdo. Now, I know it's a real thing, but I wonder what these people are doing to get rhabdo.
Believe me man, I agree with you that conditioning is invaluable for those in LEO/FF/mil or anyone in general, but it must be done properly and with consistency. Even for me, as a BJJ beginner, I barely break a sweat during warmups or grappling while others are huffing and puffing.

However, randomly doing 30 snatches at 135# isn't going to help you carry an unconscious comrade out of a burning apartment building. Proper strength training combined with targeted conditioning will. That is not what "Crossfit" is about. No olympic lifting coach would ever endorse such high volume/high rep exercises and these are the exceptions at most CF gyms.
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Old 10-27-2011, 08:10 PM   #2597
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Woot!! New deadlift PR. 345 1RM!!
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Old 10-27-2011, 08:31 PM   #2598
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Woot!! New deadlift PR. 345 1RM!!
Congrats!
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Old 10-27-2011, 08:31 PM   #2599
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Woot!! New deadlift PR. 345 1RM!!
Well done!
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Old 10-27-2011, 09:03 PM   #2600
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Finally stuck over head squats and thrusters. I have been working for probably two weeks on perfecting my form. Huzzah!
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