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Old 06-17-2009, 03:49 PM   #76
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Heh, I should have been more specific: the mass I'm looking to lose is mostly fat Also, I was trying to indicate that I'm not interested in gaining size, just muscle density and tone.

However, losing some of my muscle that I did when I stopped the heavy lifting was good for me...being able to squat and deadlift a lot is great, but when you're too heavy for your frame, it makes injuries more common, and everyday tasks difficult, regardless if you're too big because of fat or muscle.
yeah when I said mass, I meant muscle. I kinda had a feeling we were talking about 2 different types of mass.
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Old 06-17-2009, 03:50 PM   #77
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Here's the workout I think I am gonna do today:

5 rounds:

10 pullups/100m sprint
20 pushups/100m sprint
25 situps/100m sprint
25 squats/100m sprint.

Should be fun.
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Old 06-17-2009, 03:59 PM   #78
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Where did you get that first workout from? Are you sorta rolling your own, or are these coming from a site in addition to the WOD?
It's from a local Crossfit gym's website. Some CF gyms follow the official WOD, some do their own WOD. Makes it easier to mix it up at times.
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Old 06-17-2009, 04:01 PM   #79
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Originally Posted by wcu25rs View Post
Here's the workout I think I am gonna do today:

5 rounds:

10 pullups/100m sprint
20 pushups/100m sprint
25 situps/100m sprint
25 squats/100m sprint.

Should be fun.
You should be able to fly through that. Sub 15 minutes or so would be a decent goal.
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Old 06-17-2009, 04:02 PM   #80
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I've been doing Crossfit for 2 yrs....I have a 10Km race tomorrow, so no workout today, but some of my highlights are:

Fran - 4:59
Cindy - 26 rounds
CF Total - 705
30 Muscleups on Rings - 9:20
5km - 17:57

I'm 32, 6'0, 165'ish lbs.
Note to Pain++ and the other new guys...Simon is a beast, so don't feel bad. The fact that he can knock out those Fran and Cindy times alone should tell you his VO2 max must be off the charts.
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Old 06-17-2009, 04:26 PM   #81
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Originally Posted by -=C=- View Post
Note to Pain++ and the other new guys...Simon is a beast, so don't feel bad. The fact that he can knock out those Fran and Cindy times alone should tell you his VO2 max must be off the charts.
Hah, don't worry...I won't even be comparing myself to any of you fellows until at least a few months in.
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Old 06-17-2009, 06:35 PM   #82
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is Simon a runner? Judging by his height and weight, it looks like he might be built like a runner.
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Old 06-17-2009, 08:36 PM   #83
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is Simon a runner? Judging by his height and weight, it looks like he might be built like a runner.
I used to run quite a bit, but not competitively or anything. Now I just run when Crossfit tells me to....and when I can't get do a CF workout for whatever reason, I usually do a 6-8km jog.

For those who care, my muscle up video

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Old 06-18-2009, 02:53 AM   #84
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Simon..about 7-9% bodyfat in that vid?
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Old 06-18-2009, 09:37 AM   #85
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Simon, nice vid, you make it look effortless.

How long were you training before getting your first muscle up?
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Old 06-18-2009, 03:33 PM   #86
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Impressive video...you do make it look very easy.

BTW, that WOD looks pretty fierce today, with so many pullups. I've been led to understand that, unless specifically stated otherwise, all crossfit pullups are kipping. Is this true?
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Old 06-18-2009, 03:52 PM   #87
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Impressive video...you do make it look very easy.

BTW, that WOD looks pretty fierce today, with so many pullups. I've been led to understand that, unless specifically stated otherwise, all crossfit pullups are kipping. Is this true?
Yes.

5
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Old 06-18-2009, 04:08 PM   #88
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True, but I prefer deadhang pullups since I just don't have the kipping "swing" down.


Quote:
Today's workout for us was:

5 Rounds
Max BW bench
Max Pullups

1 Round
30 seconds of holding legs off the ground 6 inches
30 seconds of flutters
30 seconds of scissors
30 seconds of bicycles
Max throw downs
My bench was - 8,6,4,6,4
My pullups (dead hang) was - 18, 16, 14, 16, 13
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Old 06-18-2009, 04:10 PM   #89
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My bench was - 8,6,4,6,4
My pullups (dead hang) was - 18, 16, 14, 16, 13
That's solid endurance there, you didn't drop off much at all as the rounds progressed.
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Old 06-18-2009, 04:11 PM   #90
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That's solid endurance there, you didn't drop off much at all as the rounds progressed.
It wasn't for time...so there was probably a good 2-3 minutes of rest between rounds.

But thanks!
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Old 06-18-2009, 08:16 PM   #91
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we did the WOD that was posted on June 13th. Except we did pushups instead of situps. Great workout!

And I'm with C....I still havent gotten kipping down, but I really dont care to. I would rather do strict pullups anyways.
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Old 06-18-2009, 09:10 PM   #92
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I still havent gotten kipping down, but I really dont care to. I would rather do strict pullups anyways.
If I may be so bold to ask, but why?

Crossfit isn't about isolation exercises to "sculpt". Its about functional exercises for maximum output and work. If you were to do an obstacle course, and one of the obstacles required you to grab a bar above your head, and climb over it....would you do a strict pullup to get over it?

No, you'd kick and use momentum to surmount the obstacle. That's what crossfit is all about. Functional fitness.

During a kipping pullup, you're still lifting your bodyweight. its not cheating. you're just using different muscles to do it.

A lot of the WOD's are designed to test cardio and muscular strength at the same time. And doing strict pullups where the exercise is specifically designed with kipping in mind will certainly not meet the aim of the workout.

FRAN is a whole different beast when you kip 21 pullups in under 20 seconds.

My advice as an experienced Crossfitter....keep practicing, and the day you are able to do it will come, in an instant. It just clicks one day and you can do them....then you can try butterfly kips, a whole different can of worms.
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Old 06-18-2009, 09:48 PM   #93
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I know what Crossfit is about. Just because I havent been doing it as long as you, does not mean I dont understand what it's geared towards.

i would still rather do strict pullups(i actually can butterfly pretty decent, but that's a bit different). My certified instructor said his instructors taught that neither one is considered "better." You have to remember, I come from a background of heavier lifting, which you may or may not be familiar with. Strict form is a necessity(as it is with some Crossfit exercises), so it's engrained in me. Also, from watching people do it, it looks like it would not be good for my shoulder.

Also, I never said kipping was cheating. I know it's not, but strict is harder.
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Old 06-18-2009, 11:06 PM   #94
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just got home from work... web server crapped the bed... time to work out...
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Old 06-19-2009, 01:54 AM   #95
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I know what Crossfit is about. Just because I havent been doing it as long as you, does not mean I dont understand what it's geared towards.

i would still rather do strict pullups(i actually can butterfly pretty decent, but that's a bit different). My certified instructor said his instructors taught that neither one is considered "better." You have to remember, I come from a background of heavier lifting, which you may or may not be familiar with. Strict form is a necessity(as it is with some Crossfit exercises), so it's engrained in me. Also, from watching people do it, it looks like it would not be good for my shoulder.

Also, I never said kipping was cheating. I know it's not, but strict is harder.

I don't think you grasp what Simon said, he's not trying to be rude.

The kipping pullup is simply more "intense" and the power output greater. A kipping pullup utilizes the core and hip drive. It requires a great aerobic capacity for higher reps and demands repeatable full body coordination. It is also the Crossfit standard pullup.

If you're dead set on deadhangs, then do the deadhangs during the crossfit warmup. Otherwise you're sacrificing a lot, just cause. I'm not saying you have to give up deadhangs, but like Simon said... Fran is a whole new beast once you throw kipping into the mix.

Also, a good kipping pullup requires "strict form" and certaintly isn't a sacrifice of form or anything else as you've suggested. I'm a former strictly deadhanger (skim thru my OT fitness 2009 thread posts) and have been progressing nicely in my kipping pullups. At first I was sloppy and guess what I couldn't do more than one or two at a time, now I'm maintaing 20+ across Lynne.

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Old 06-19-2009, 10:52 AM   #96
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This morning:

Row 1k--3:48
Squat 1-1-1-1-1 (2 - 3 min rest between sets)--something, something, 205-225-245F
Row 1K--4:02

I went out way too hard that first row, and my last 250m were slow and sloppy. I did the opposite the 2nd row, and went out too slowly - I was still above 30 spm, but just barely. I could have pushed it a little more and gotten under 4:00, which was my mental target. And I hit 225 on squats with better than good depth, and no knee issues, so that made me

Tomorrow will be something involving flipping tires and burpees, I can't wait.

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Also, a good kipping pullup requires "strict form" and certaintly isn't a sacrifice of form or anything else as you've suggested.
Ding! Before today's workout I worked a little on my kipping form. I learned a lot, including what I thought it was was completely wrong. (You mean I thrust my hips and legs down to generate upward movement? wtf?)
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Old 06-19-2009, 11:22 AM   #97
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this program looks badass .. i'll try this out tomorrow since i was at the gym this morning
Good heads up on the CF warmup info.. it'll be a good way to ease into the program for beginners.

17:57 is pretty solid too
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Old 06-19-2009, 11:22 AM   #98
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I tried some kipping pullups last night: still have lots of work to do on my form I think I'll get the hang of it soon though. I watched this video, and it helped a lot: http://media.crossfit.com/cf-video/C...g1-Concept.wmv
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Old 06-19-2009, 03:22 PM   #99
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Originally Posted by EnterTheDragon View Post
I don't think you grasp what Simon said, he's not trying to be rude.

The kipping pullup is simply more "intense" and the power output greater. A kipping pullup utilizes the core and hip drive. It requires a great aerobic capacity for higher reps and demands repeatable full body coordination. It is also the Crossfit standard pullup.

If you're dead set on deadhangs, then do the deadhangs during the crossfit warmup. Otherwise you're sacrificing a lot, just cause. I'm not saying you have to give up deadhangs, but like Simon said... Fran is a whole new beast once you throw kipping into the mix.

Also, a good kipping pullup requires "strict form" and certaintly isn't a sacrifice of form or anything else as you've suggested. I'm a former strictly deadhanger (skim thru my OT fitness 2009 thread posts) and have been progressing nicely in my kipping pullups. At first I was sloppy and guess what I couldn't do more than one or two at a time, now I'm maintaing 20+ across Lynne.
great.




but again, with me having a torn labrum, I'm just not sure kipping would be the best thing. I cant even fully hang from a pullup bar, or else the risk of my shoulder popping out of place goes way up.
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Old 06-19-2009, 04:59 PM   #100
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I too used to be unable to completely deadhang because my shoulder would slightly rotate in socket. You have to strengthen that baby up so that the muscles pull it in nice and tight. Turkish Getups are a great start.

Physical therapy would probably be next.

-----------

I go under the knife in 7 days for my hernia. Been staying metcon heavy over heavier lifting workouts lately (200m and 400m intervals last night.) Luckily I'll only be on restrictions for four weeks, so as long as I don't vedge out there shouldn't be TOO much fitness degredation. I hope to be out jogging after the first week though that might be a little optimistic. Fingers are crossed that I can still make my goals for the year, will just have to train that much harder when I'm back

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