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Old 09-18-2012, 07:23 PM   #3376
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Finished "Angie" in 29:15. Had to do it in reverse order since my friend only has 1 pull up bar that we can use on his squat rack. Doing the push-ups before the pull-ups definitely ****ed me up a bit. I think I could have shaved some time off if I did it in the proper order. The squats and sit-ups were no problem. I think I finished the 100 squats in about 1:45 and my legs weren't feeling bad at all.
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Old 09-18-2012, 07:33 PM   #3377
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PR'D grace today !!! 2:18 RX ! ^ great job on Angie today !
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Old 09-18-2012, 08:13 PM   #3378
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Sore from yesterday's wod, but love the changes I'm starting to see. Yesterday was 2 rounds for time of 500m row 50 wbs 250m row 25 wbs. I scaled wb weight so I could do all the reps, paying special attention to getting low into squat position.
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Old 09-19-2012, 08:34 AM   #3379
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Quote:
Originally Posted by sonicblue
Results? I'm only just learning Crossfit stuff, but this seems like it has to be one of the more brutal WOD's.
Depends where your strength and weaknesses lie. If you're a lightweight guy, Angie isn't such a tough WOD.

I get burned on high rep pull ups because I don't kip. I just never bothered to learn in the 10months that I've done crossfit.

Cindy, when everything is partitioned, is one of my best WODs.

The hero WODs with heavy weight and reps are generally more grueling in my book than Angie.
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Old 09-19-2012, 08:56 AM   #3380
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Originally Posted by totalburnout View Post
Depends where your strength and weaknesses lie. If you're a lightweight guy, Angie isn't such a tough WOD.

I get burned on high rep pull ups because I don't kip. I just never bothered to learn in the 10months that I've done crossfit.

Cindy, when everything is partitioned, is one of my best WODs.

The hero WODs with heavy weight and reps are generally more grueling in my book than Angie.
Thx, good info. I'm 6', 180, so I'm no lightweight. I also don't really know how to kip (I know WHAT kipping is, sorta, but that's about it). The heavy weight exercises are something I may stay away from. I have a really bad right knee and need to tread lightly on anything that puts a lot of stress on it.

Trying to decide what workout to do today (I don't know, is there some official countrywide WOD everyone does each day?? ). Again, not knowing a ton of workouts, but from what I looked up, something like Cindy, Barbara or Chelsea seems like a good choice. Hhmmm.......
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Old 09-19-2012, 08:57 AM   #3381
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Kipping isn't hard its just getting the initial rhythm down. Once you get into a good rhythm it just flows and you can put together a good set. Using your hips is a big part of it as well.
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Old 09-19-2012, 09:01 AM   #3382
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Originally Posted by sonicblue View Post
Thx, good info. I'm 6', 180, so I'm no lightweight. I also don't really know how to kip (I know WHAT kipping is, sorta, but that's about it). The heavy weight exercises are something I may stay away from. I have a really bad right knee and need to tread lightly on anything that puts a lot of stress on it.

Trying to decide what workout to do today (I don't know, is there some official countrywide WOD everyone does each day?? ). Again, not knowing a ton of workouts, but from what I looked up, something like Cindy, Barbara or Chelsea seems like a good choice. Hhmmm.......
I just usually do whatever is posted on the crossfit website. If you have a bad knee, you may want to stay away from today's though.

21-15-9 reps of:
225 pound Deadlift
135 pound Overhead squat

If I were doing today's I would only be scaling down the weight on the OHS to about 115 probably since my max OHS is currently 125x3
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Old 09-19-2012, 09:47 AM   #3383
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Originally Posted by EnterTheDragon View Post
Bruised clavicles is fine. My clavicles are assymetrical and one always gets bruised. Regarding the wrists...stretch everything from hands to shoulders to the thoracic spine...higher elbows will be your friend

And just to make sure, you aren't gripping the bar in the front racked position right?
Same thing with me, one clavicle gets bruised and the other wont. And I also had an issue with cleans and stuff in terms of flexability, but like you said, stretching is key. Even get some rubber bands if you need.
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Old 09-19-2012, 09:58 AM   #3384
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Originally Posted by tox
Kipping isn't hard its just getting the initial rhythm down. Once you get into a good rhythm it just flows and you can put together a good set. Using your hips is a big part of it as well.
It isn't. It's just I have zero rhythm, so I need to learn things through constant repetition until they become muscle memory patterns - so anything that requires coordination like that generally is difficult for me to learn.

...but I learned how to box when I couldn't initially throw a punch for beans.
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Old 09-19-2012, 10:02 AM   #3385
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Quote:
Originally Posted by sonicblue
Thx, good info. I'm 6', 180, so I'm no lightweight. I also don't really know how to kip (I know WHAT kipping is, sorta, but that's about it). The heavy weight exercises are something I may stay away from. I have a really bad right knee and need to tread lightly on anything that puts a lot of stress on it.

Trying to decide what workout to do today (I don't know, is there some official countrywide WOD everyone does each day?? ). Again, not knowing a ton of workouts, but from what I looked up, something like Cindy, Barbara or Chelsea seems like a good choice. Hhmmm.......
Whatever you do, don't follow main site programming. That stuff sucks and will lead to over training very quickly. If youd like to get in better shape and be competitive, youre also going to need to do skill work and a strength programming. A good box will have those things mapped out for you.

Look up either a local box's programming or one of the well known boxes' programming. Valley Crossfit, Outlaw Crossfit, etc.
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Old 09-19-2012, 10:05 AM   #3386
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Like this is what I mean about silly programming.

21-15-9 reps of:
225 pound Deadlift
135 pound Overhead squat

Yes you can scale it and it will be fine, but you need to know how to properly scale. If your max OHS is 125x3, trying to do 115x21 x15 x9 AFTER deadlifting (which will attack your core, legs and lower back just like a OHS would) shows a lack of understanding.

OHS is a skill movement. Based on your max OHS, you should probably be doing today with 65lbs on OHS.

Main site programs for the juice heads and freaks. Some people can complete that but even though I'm competitive on most things, as a 150lb guy, that workout would take me 20+mins to complete at that weight. Way too much.
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Old 09-19-2012, 10:14 AM   #3387
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You do pose a good point. I have found that sometimes when I scale the weight, my initial drop in weight still isn't enough and then I adjust it accordingly.

I do need to head to a box and get involved in some regimented training. I try to regulate myself as best I can with what I feel is possible for my lifting abilities. Some of the weights that I see posted I know that I can't do so I back it off to what I'm comfortable with.
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Old 09-19-2012, 10:18 AM   #3388
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Quote:
Originally Posted by totalburnout View Post
Whatever you do, don't follow main site programming. That stuff sucks and will lead to over training very quickly. If youd like to get in better shape and be competitive, youre also going to need to do skill work and a strength programming. A good box will have those things mapped out for you.

Look up either a local box's programming or one of the well known boxes' programming. Valley Crossfit, Outlaw Crossfit, etc.
you just said a whole lot of stuff I didn't understand, lol. I'm only looking for something to keep me interested. My goal isn't to compete in anything. I want good all-around fitness, big focus on cardio/endurance with good strength and flexibility. I like the idea of kettlebell swings, deadlifts, OHS, etc..., because I know it provides good core strength and overall strength, but I have no desire to throw up huge numbers at those.

I'm doing Insanity right now, and have previously been mixing in some P90X resistance workouts 2-3x/week, since Insanity doesn't really build muscle. I want to dump the P90x parts for a while, do something more fun, while still challenging myself with more resistance-related things, but not max-resistance/weights. Does that make sense?
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Old 09-19-2012, 10:18 AM   #3389
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Originally Posted by totalburnout View Post
Like this is what I mean about silly programming.

21-15-9 reps of:
225 pound Deadlift
135 pound Overhead squat

Yes you can scale it and it will be fine, but you need to know how to properly scale. If your max OHS is 125x3, trying to do 115x21 x15 x9 AFTER deadlifting (which will attack your core, legs and lower back just like a OHS would) shows a lack of understanding.

OHS is a skill movement. Based on your max OHS, you should probably be doing today with 65lbs on OHS.

Main site programs for the juice heads and freaks. Some people can complete that but even though I'm competitive on most things, as a 150lb guy, that workout would take me 20+mins to complete at that weight. Way too much.

i am with you on that one. i think that the programming on the main site is focused more on making crossfit look super hardcore than actually programming for the average crossfitter.
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Old 09-19-2012, 10:21 AM   #3390
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you just said a whole lot of stuff I didn't understand, lol. I'm only looking for something to keep me interested. My goal isn't to compete in anything. I want good all-around fitness, big focus on cardio/endurance with good strength and flexibility. I like the idea of kettlebell swings, deadlifts, OHS, etc..., because I know it provides good core strength and overall strength, but I have no desire to throw up huge numbers at those.

I'm doing Insanity right now, and have previously been mixing in some P90X resistance workouts 2-3x/week, since Insanity doesn't really build muscle. I want to dump the P90x parts for a while, do something more fun, while still challenging myself with more resistance-related things, but not max-resistance/weights. Does that make sense?

what he is saying is that if you want to do crossfit and do it the right way, what you want to do is go to a good Crossfit gym that has good programming and coaching instead of following the main site programming. if you don't want to spend the money on joining a crossfit gym, you can look at some of the better Crossfit gyms like Crossfit New England, Valley Crossfit, Outlaw Crossfit, etc. and follow their programming.
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Old 09-19-2012, 10:38 AM   #3391
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Quote:
Originally Posted by Rattles

what he is saying is that if you want to do crossfit and do it the right way, what you want to do is go to a good Crossfit gym that has good programming and coaching instead of following the main site programming. if you don't want to spend the money on joining a crossfit gym, you can look at some of the better Crossfit gyms like Crossfit New England, Valley Crossfit, Outlaw Crossfit, etc. and follow their programming.
This.

The box I currently go to was suffering from the inferiority complex that crossfit had to LOOK harder than any other workout out there. You know, the GI Joe bull**** where the box owner posts up all these tough pictures, big guns and military related motivational posts on Facebook.

We've since essentially forced the owner to change the programming. Truth is that we (a close group of us that are very involved) basically program for the box at this point.

People have gone from being stagnant or actually seeing strength decrease and lots of injuries, to seeing positive results in strength, overall performance, and improved skills. There also hasn't been a single injury from anyone that truly followed the spirit of the new programming.

We had one knucklehead that was still apparently back squatting well beyond his means and allegedly was having his knees cave in so bad that it looked comical. When he went on to complete the WOD after the strength work, he jumped off the pull up bar and SURPRISE. Hurt himself.

That's the sort of stuff that makes me want to backhand someone. And that's almost exactly how the injuries all happened previously - the box owner saying "oh you can do more weight!" or just failing to stop individuals from falling victim to their own ego. In a less than 50 person box we've had two ankles go, 3 ACLs tear, a handful of wrists that constantly require ice and banging, herniated discs (the ambulance showed up for that) and a million other little bumps and bruises along the way.

Cliff notes:
If you follow crossfit hq / main site programming, depending on where you are in training, you may see results for 4-8weeks. Those results are likely to drop off, you'll be injury proned and lose strength and you won't understand why all that is happening, because you're giving it your all. Overtraining is a bitch.
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Old 09-19-2012, 10:43 AM   #3392
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Originally Posted by sonicblue View Post
you just said a whole lot of stuff I didn't understand, lol. I'm only looking for something to keep me interested. My goal isn't to compete in anything. I want good all-around fitness, big focus on cardio/endurance with good strength and flexibility. I like the idea of kettlebell swings, deadlifts, OHS, etc..., because I know it provides good core strength and overall strength, but I have no desire to throw up huge numbers at those.

I'm doing Insanity right now, and have previously been mixing in some P90X resistance workouts 2-3x/week, since Insanity doesn't really build muscle. I want to dump the P90x parts for a while, do something more fun, while still challenging myself with more resistance-related things, but not max-resistance/weights. Does that make sense?
Are you telling a crossfitter you just want to be fit and don't want to lift heavy? Do you know what crossfit is?
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Old 09-19-2012, 10:44 AM   #3393
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Old 09-19-2012, 10:47 AM   #3394
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I don't see how the girl with the fake boobs is able to power so much weight. I would be afraid of popping one of those fun bags.
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Old 09-19-2012, 11:02 AM   #3395
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I don't know, that workout doesn't seem so bad when evaluated in the right light:

Video Link: http://www.youtube.com/watch?v=8zP2CyaxhwU
They make that look GOOD.

The video other day about them being comfortable with their bodies was great. I'm comfortable with their bodies.
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Old 09-19-2012, 11:03 AM   #3396
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Anyone ever have issues with their tensor fascia latae (the front of the thigh/hip, inside of the IT band)?

I'm having serious issues for the last 3-4 months. I did a lot of leg work last week between the competition and some workouts then had a massage this weekend - and the pain is pretty unbearable. Nothing seems to be giving relief, regardless of stretching or taking time off.

I've been told it may be something from my SI joint or pinching in my butt.

Have two partially herniated discs and a pinched never in my lower back, so that is always a treat too - but maybe it migrated downward? Virtually all movement can be painful on certain days, but generally its most aggravated after being in a seated (driving) position. I work a sales job and drive often, as well as perform all the hip dominant moves in Crossfit.
I've had some issues with the TFL in the past - but not as bad as yours. I generally get something wrong in my hips every now and then - TFL, glute, piriformis. Have you seen a good sports chiro? Might be able to help with alignment issues and maybe even ART.
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Old 09-19-2012, 11:27 AM   #3397
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Are you telling a crossfitter you just want to be fit and don't want to lift heavy? Do you know what crossfit is?
I've been more than open that I am new at this,
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Old 09-19-2012, 12:27 PM   #3398
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I've had some issues with the TFL in the past - but not as bad as yours. I generally get something wrong in my hips every now and then - TFL, glute, piriformis. Have you seen a good sports chiro? Might be able to help with alignment issues and maybe even ART.
I've been to a chiropractor. Nice guy, loved him, but he was never able to alleviate my back or groin/hip issues. That was back when I was kickboxing. That got so bad that I stopped, even though I loved it. I haven't been able to properly thai kick in two years.

I recently went to a PT place and he wasn't able to do anything for me. He actually referred me back out to an orthopedic place to get a shot for my lower back (which I haven't) and in hopes that someone could diagnose my hip issue.

I've also been to an orthopedic surgeon. Had my hip MRI'd, they said there was nothing structurally wrong with it.

I'm looking into ART because I've heard of good results. Frankly, I'm scared of going back to a chiropractor again. My insurance benefits aren't as good as they once were and I'm afraid that I'm going to spend a bundle of money, waste a lot of time, and see no results.

Were there any special exercises he had you do or was there anything specifically that gave you relief? We're going on a screaming pain in my right leg since my massage on Sunday.
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Old 09-19-2012, 12:32 PM   #3399
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I've been to a chiropractor. Nice guy, loved him, but he was never able to alleviate my back or groin/hip issues. That was back when I was kickboxing. That got so bad that I stopped, even though I loved it. I haven't been able to properly thai kick in two years.

I recently went to a PT place and he wasn't able to do anything for me. He actually referred me back out to an orthopedic place to get a shot for my lower back (which I haven't) and in hopes that someone could diagnose my hip issue.

I've also been to an orthopedic surgeon. Had my hip MRI'd, they said there was nothing structurally wrong with it.

I'm looking into ART because I've heard of good results. Frankly, I'm scared of going back to a chiropractor again. My insurance benefits aren't as good as they once were and I'm afraid that I'm going to spend a bundle of money, waste a lot of time, and see no results.

Were there any special exercises he had you do or was there anything specifically that gave you relief? We're going on a screaming pain in my right leg since my massage on Sunday.
Have you done any deep tissue massages, what kind was the one you just had? Rumble roller or theracane? I had a knot around my SI joint that lasted a long time, I thought it was an SI joint issue, finally got into it deep with my roller and it immediately gave me relief.

Of course if the muscle is injured aggressive massaging isn't the best idea.
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Old 09-19-2012, 12:40 PM   #3400
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Have you done any deep tissue massages, what kind was the one you just had? Rumble roller or theracane? I had a knot around my SI joint that lasted a long time, I thought it was an SI joint issue, finally got into it deep with my roller and it immediately gave me relief.

Of course if the muscle is injured aggressive massaging isn't the best idea.
This past Sunday was pretty deep tissue as well as stretching. It was a Thai type massage. Was a bit painful at the time, but I didn't think I'd be limping around.

I've used both a rumble type roller that was ribbed - not knobby - and both a white and black plain foam roller. I've tried the stick, tiger tail, etc but its tough to get in that hip crease with it. I've used the lacrosse ball and that gets it, but that really lights it up too. I guess I'm looking for this big release, because it feels like its pinched.

I was following all the mobility WOD stuff but then there came a time when it was painful and I cut back on the stretching. The PT guy advised me not to stretch because I may be aggravating it, and I've just started to get back into stretching. No amount of stretching every seemed to work it out though.

There's a local ART guy that I want to check out, but he's just chiropractic and not a PT place.

Am I wrong to want a PT place that does ART rather than a chiropractic place? One - I have better benefits for PT and Two - I believe in it as a more viable long term solution then just adjustments at a chiropractor.
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