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Old 09-24-2012, 10:13 PM   #3476
BacDoc
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Quote:
Originally Posted by -=C=-

<bows>

We're not worthy!

That's very impressive. I was flying with very little rest at all. You must have done almost everything unbroken and without a single bit of rest.
I only rested on that last set of 21. I had to break in 7's. And I'm sure my form isn't crossfit worthy, I'm no bad ass. I try to get the best form I can.
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Old 09-24-2012, 10:16 PM   #3477
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Quote:
Originally Posted by tox
Has anyone ever had a problem with thrusters causing your neck to be tweaked(pinched nerve or something similar)? it seems that whenever I do thrusters in a WOD I have a problem with my neck the next day. It could just be a matter of form though. I kept the weight low for todays wod(65lbs)
Watch your head position. The tendency is to flex your head forward with overhead movements and contracting your traps in that position cause compression on your cervical spine. Head over shoulders not in front.
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Old 09-24-2012, 10:30 PM   #3478
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BacDoc, I like your perspective on stacking head over shoulders. You're spotting different things than trainers may, and helping us not get injured.

When I'm doing lifts I try to keep my eyes up and focus a bit above the horizon. It helps me block out what others are doing so I can concentrate, and helps me keep my chest up with weight on my heels. Especially helpful with overhead squats for me.
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Old 09-24-2012, 10:33 PM   #3479
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Good call Steph. Many people look down too far when overhead squatting too. Looking down with heavy weight overhead = weight comes forward.
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Old 09-24-2012, 10:34 PM   #3480
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Quote:
Originally Posted by tox
Yeah I definitely need work on my form. Im heading to the local box this week for an intro workout and might possibly end up joining. I think some good sound coaching will do me a world of good.
Thrusters are all in the legs, I'm unusually only cradling with a few fingers off the front rack and really make sure to drive from the bottom all the way to a small jump to unweight the bar so you're not pressing it at all.
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Old 09-24-2012, 10:37 PM   #3481
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Jon Gilson's entire "Mic'd Instructor" series is EXCELLENT:


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Old 09-24-2012, 10:45 PM   #3482
Fish
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I was doing pullups tonight and almost got butterfly's without really intending to. I wear grips 95% of the time for pullups to save my hands but I can't really link kip PUs using them.

I ditched them for the second round and went raw dog. The increase in my grip without my newgrips changed my mechanic a little and I was actually feeling like I was getting the start of it. My usual grip'd kip PU are unlinked with a rather vertical kip. Same with C2B.

I was kinda surprised they worked out like that unintentionally. My faux butterfly got noticed by another Cf'er confirming my suspicion I may have done it right.
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Old 09-24-2012, 10:46 PM   #3483
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Yeah Jon knows his stuff for sure, super nice guy as well!
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Old 09-24-2012, 10:53 PM   #3484
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Quote:
Originally Posted by Fish
I was doing pullups tonight and almost got butterfly's without really intending to. I wear grips 95% of the time for pullups to save my hands but I can't really link kip PUs using them.

I ditched them for the second round and went raw dog. The increase in my grip without my newgrips changed my mechanic a little and I was actually feeling like I was getting the start of it. My usual grip'd kip PU are unlinked with a rather vertical kip. Same with C2B.

I was kinda surprised they worked out like that unintentionally. My faux butterfly got noticed by another Cf'er confirming my suspicion I may have done it right.
Are your hands pivoting around the bar without the straps? I usually leave my straps loose in order to slide a little. Although I havent used them in about 2 years.
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Old 09-24-2012, 10:57 PM   #3485
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My hands don't move on the bar much at all with the grips. I also sweat like a mf'er at CF so it's a matter of time before I saturate a pad with sweat and its useless.. I have extras to swap to.
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Old 09-24-2012, 10:59 PM   #3486
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On thrusters, the bar connected to your chest is right on. Really connects the drive from your legs to really throw the bar off of your chest. I get bruises there from the catch and the throw.

Good vid.
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Old 09-24-2012, 11:00 PM   #3487
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Saw that picture of no-H on facebook...looking gooooooood!
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Old 09-24-2012, 11:06 PM   #3488
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Quote:
Originally Posted by Neek
Saw that picture of no-H on facebook...looking gooooooood!
She's been putting in the hours and looks good sweaty!
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Old 09-25-2012, 09:31 AM   #3489
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I got these off Amazon Fish and they've really helped with keeping a grip on the bar (I say that, and I've only had them a few days, but I swear they are already making a difference). I'm pretty decent at pullups already, but my problem was my grip would die before the rest of me, especially on things like Angie.

Amazon.com: Gripmaster Pro Hand Strengthening System, Medium Tension (7 Pounds per Finger): Sports & OutdoorsAmazon.com: Gripmaster Pro Hand Strengthening System, Medium Tension (7 Pounds per Finger): Sports & Outdoors
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Old 09-25-2012, 11:31 AM   #3490
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hit a milestone that Ive been working for for the last 4 or 5 months. I hit a new 5RM PR on deadlift at 400. I had gotten nearly there winter of last year, but for whatever reason, me and my lifting partner(we are really the only guys in the gym who like to lift), just kinda got lazy on lifting. but we started back around June 1st, and got a benchmark of 320 for 5RM. We follow CrossFit Footbal's amateur lifting schedule, so we would add 10 lbs a week(dont do the math, there were some weeks we missed). So fast forward to yesterday, and I hit it. Actually felt really good....probably could have gotten 410, but I'll wait til next week to get that.
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Old 09-25-2012, 11:57 AM   #3491
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Don't know if others are interested, or how helpful this is, but I made up a spreadsheet for plyo box design. It assumes a pyramid-shape, with simple overlapping butt joints. You put in the height, material thickness, top dimensions (which will be the square inches of the platform and then an "offset" number. That offset number determines, and the spreadsheet shows, the bevel angle resulting. I hear 10 degrees is common, but because of how I envision the cutting, it's easier to put in round dimensions for everything else, and see what angle you get. You only have to set the angle once and make two cuts with it, everything else uses a 90-degree blade, so accuracy there isn't vital, and some sanding after the fact could fine-tune it. I also note the rectangle that could inscribe the four panels (top excluded), to see how to maximize materials.

Anyways, hope someone finds it helpful.

Plyo Box Construction
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Old 09-25-2012, 12:06 PM   #3492
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Quote:
Originally Posted by sonicblue View Post
Don't know if others are interested, or how helpful this is, but I made up a spreadsheet for plyo box design. It assumes a pyramid-shape, with simple overlapping butt joints. You put in the height, material thickness, top dimensions (which will be the square inches of the platform and then an "offset" number. That offset number determines, and the spreadsheet shows, the bevel angle resulting. I hear 10 degrees is common, but because of how I envision the cutting, it's easier to put in round dimensions for everything else, and see what angle you get. You only have to set the angle once and make two cuts with it, everything else uses a 90-degree blade, so accuracy there isn't vital, and some sanding after the fact could fine-tune it. I also note the rectangle that could inscribe the four panels (top excluded), to see how to maximize materials.

Anyways, hope someone finds it helpful.

Plyo Box Construction
Very cool. Thanks!
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Old 09-25-2012, 01:30 PM   #3493
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Saturday competition was fun. Me and my partner came in 4th of 9 female teams. The scoring was rough, in that we were 4th after the third wod when they made cuts, and it was really difficult to move up after that. We beat the third place team in 3/5 wods though.

PRed some stuff:

1RM bench 135lbs up from 120.
weighted pull up 50 lbs up from 30.

did 13 muscle ups in 6 minutes. Not super fast but considering it was the last wod of the day and I was BEAT, was pretty happy with that performance.

Also did 0 triple unders in 1 minute...

Dying after the first wod: 55 snatches (75lbs) 55 box jumps, 200M buddy carry. Snatches now make me want to cry.


Final wod: 6min AMRAP, one person doing muscle ups, one person doing medicine ball cleans with 70lb atlas stone. My partner was hit or miss on muscle ups so we stuck to one station the whole time.



Overall a super fun, well run event.
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Old 09-25-2012, 01:32 PM   #3494
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Very nice coop! 50lb weighted pull up is damn impressive!
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Old 09-25-2012, 01:36 PM   #3495
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20lbs pr, yup nice
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Old 09-25-2012, 01:38 PM   #3496
Fish
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Took a crack at the butterfly's again and was able to link 2 a few times. All and all it's there I just need to figure it out.
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Old 09-25-2012, 01:47 PM   #3497
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awesome work Coop!!!!
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Old 09-25-2012, 02:12 PM   #3498
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coop, that looks awesome, nice job!
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Old 09-25-2012, 02:26 PM   #3499
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Coop has gone hardcore since she started! I'm very impressed.
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Old 09-25-2012, 02:50 PM   #3500
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Heading to Crossfit Off The Grid today to join in on a workout as part of an intro session. Their WOD for today is

2 Rounds
2 min AMRAP @ 90%
3 Deadlifts 135/95
3 Box Jumps 24/20″
*1 Min Rest
2 min AMRAP
Singles
*1 min Rest
2 min AMRAP
5 KB’s 1.5/1 pood
5 Push Ups
*1 min Rest

Curious to see how it goes and how the group is.
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