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Old 04-21-2011, 03:42 AM   #1426
benj182
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Anyone ever check out bodyrock.tv?

It's more HIIT, but some of there drills are definitely great to incorporate into crossfit. I usually get my WOD from American Parkour, but if I mix it up with some of the circuits from crossfit I find the day to day workouts a bit less monotonous.
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Old 04-21-2011, 09:39 AM   #1427
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Quote:
Originally Posted by benj182 View Post
Anyone ever check out bodyrock.tv?

It's more HIIT, but some of there drills are definitely great to incorporate into crossfit. I usually get my WOD from American Parkour, but if I mix it up with some of the circuits from crossfit I find the day to day workouts a bit less monotonous.
I watch it occasionally, to, watch her.
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Old 04-21-2011, 12:15 PM   #1428
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goddamn kipping pull ups, I will defeat you one day!

yesterday we did 1 rep max weighted dead hang pull ups. I maxed at 10lbs but with a little kick to get my chin above the bar.

Today:
100 KB swings (35lbs)
80 air squats
60 sit ups
40 double unders (120 single unders)
20 pull-ups (used the blue band for 16 of them )
10 burpees.

22:20
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Old 04-21-2011, 12:59 PM   #1429
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You doing doubleunders yet? They are still my nemesis.
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Old 04-21-2011, 01:12 PM   #1430
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no double unders for me yet. I'm still trying to get a good rhythm going on the singles. Then when you add in the doubles I get all confused and will likely punch myself in the face due to lack of coordination. It's the same reason I can't get the kipping pull up.
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Old 04-21-2011, 01:20 PM   #1431
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You doing doubleunders yet? They are still my nemesis.
Same here...I do 1 then a single, then 1 again. Repeat.

Weighted pullups are my thing though...I'm a beast for my BW.
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Old 04-21-2011, 01:43 PM   #1432
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trust me, just keep practicing DU's and they will eventually just click. One of the guys that I workout with couldnt do them for the longest time, and one day two weeks ago, he found the rhythm and now he has no problem with them. I tried for a long time to show him how but you cant really teach DU's IMO.
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Old 04-21-2011, 02:25 PM   #1433
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What's a double under? I see something about jumprope.
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Old 04-21-2011, 02:27 PM   #1434
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jump once, rope passes under twice.

Watching Speal dub is just...well frankly...it makes me feel like crap:

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Old 04-21-2011, 05:06 PM   #1435
EnterTheDragon
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I hate double unders. Pr is 15 average is 2-4.
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Old 04-21-2011, 05:38 PM   #1436
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Quote:
Originally Posted by coop119
goddamn kipping pull ups, I will defeat you one day!

yesterday we did 1 rep max weighted dead hang pull ups. I maxed at 10lbs but with a little kick to get my chin above the bar.

Today:
100 KB swings (35lbs)
80 air squats
60 sit ups
40 double unders (120 single unders)
20 pull-ups (used the blue band for 16 of them )
10 burpees.

22:20
Thanks for this one. I'm avoiding heavy weights this week in an attempt to get out of a rut. On 6 hours of sleep and having my last meal 17 hours ago I'm not going to complain about 13:34
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Old 04-21-2011, 06:21 PM   #1437
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I've been going to the fundamentals class all week, it's going well, and it's cool to watch everyone busting ass in every workout.

Just did the workout from Monday on the cf main site
Three rounds for time of:
Run 100 meters
50 Push-ups
Run 100 meters
50 Sit-ups
Run 100 meters
50 Squats
Run 100 meters
50 Back extensions
Subbing good mornings for the back extensions. Did it with two guys at work, not at the box. I finished in 33:04 and was SMOKED. I did all the moves rx though, which the other guy who used to do cf did not. He finished before me, but congratulated me on staying true to form on all my reps. We finished over an hour ago, and I'm still a little queasy. time to head to the box for class!!!
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Old 04-21-2011, 06:36 PM   #1438
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What part of that could be done non RX, DY?

I guess if you did knee pushups, or assisted situps?
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Old 04-21-2011, 07:46 PM   #1439
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today was double unders

AMrap in 12:00

10 front squat
15 pullup
20 double unders

40kg

3rounds + 15 pullups

4th set of front squats killed me, i did 3-3-4, First round 10 unbroken, 2nd and 3rd i did 6 and 4
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Old 04-21-2011, 08:44 PM   #1440
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Quote:
Originally Posted by -=C=-
What part of that could be done non RX, DY?

I guess if you did knee pushups, or assisted situps?
I meant stomach/chest hit the ground on every pushup, and hip crease went below my knee on every squat, and I did CF situps with the arms over my head, not crossed on my chest.


And, of course today would be the day we work (at the gym) on lunges, wall ball shots, review front squats, and the Samson stretch. I was dying. Talk about rubber legs.
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Old 04-22-2011, 09:24 AM   #1441
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What size bells do I need?
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Old 04-22-2011, 09:48 AM   #1442
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What size bells do I need?
See post 1412 for my opinion.

If you are willing to spend the money the vinyl wrapped ones are great. You can always go cheap and just get dumbbells as well as shown.
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Old 04-22-2011, 09:58 AM   #1443
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Quote:
Originally Posted by -=C=- View Post
See post 1412 for my opinion.

If you are willing to spend the money the vinyl wrapped ones are great. You can always go cheap and just get dumbbells as well as shown.
Dicks is the only thing I have around. 20% off today one item today.

Wife ok with 10 15lbs?
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Old 04-22-2011, 10:05 AM   #1444
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What size bells do I need?
My opinion...less than 53# is very rarely used for men in crossfit wods, unless you need to scale down, which you probably do at first. So plan on something smaller (35 (1 pood) maybe) but you will need a 53 (1.5pood), and some wods do less reps with a 70 (2 pood).

If only for you and not your wife or other woman, I'd say a 35 to start, and a 53 for later would be fine.

15 lb is OK for the wife to start.
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Old 04-22-2011, 10:07 AM   #1445
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Thanks.

Looking for a squat rack today too.
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Old 04-22-2011, 10:08 AM   #1446
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Originally Posted by BacDoc View Post
Dicks is the only thing I have around. 20% off today one item today.

Wife ok with 10 15lbs?
Possibly...at the beginning for sure. But a 15lb one is good to have around anyway for one arm kb swings.

Not sure how great their "GoFit" ones are, but they look decent enough. The 25lb may be a bit much for her at the beginning.

If you have the means I would say:

15lb
25lb
45lb

Heavier than that, just use a dumbbell.

Edit: Neek is right...but I would never spend the cash on a 1.5pood or 2 pood kb. I use dumbbells at 55lbs or 70lbs
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Old 04-22-2011, 10:36 AM   #1447
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I have the selectech adjustable dumbbells as well that go from 5lb to 55.2lbs
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Old 04-22-2011, 11:26 AM   #1448
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Quote:
Originally Posted by BacDoc
I have the selectech adjustable dumbbells as well that go from 5lb to 55.2lbs
Never used them..so you'd have to decide if they work well enough for swinging. I wouldn't get too caught up in kbs though...they aren't a daily thing.

One thing you should look into is buying or building your own box jumps.
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Old 04-22-2011, 05:06 PM   #1449
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Quote:
Originally Posted by BacDoc View Post
Thanks.

Looking for a squat rack today too.
I have these squat stands which are nice because of the adjustable spotters. Mine has a GHD feature too but I never use it.

http://www.theg2scart.com/Garage_Gym.../g2ssqtdip.htm

Kettlebells:
1pood, 1.5pood, 2pood... never needed more or less
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Old 04-22-2011, 05:10 PM   #1450
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Nice. I like that. Probably fit my office space better too. Thanks!
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