CrossFit - Page 84

wcu25rs · 08-25-2011, 04:52 PM

Quote:

Originally Posted by Neek

There's a few estimator formulas out there. Most put your 1RM at 405 with 360 for 5:

http://www.timinvermont.com/fitness/orm.htm

there's no way that is correct. My 3RM and 5RM back when my old 1RM was 415 were way below what they are now.

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TurismoLou · 08-25-2011, 05:10 PM

Quote:

Originally Posted by Neek

There's a few estimator formulas out there. Most put your 1RM at 405 with 360 for 5:

http://www.timinvermont.com/fitness/orm.htm

I hate calculations.
When I did 385x10 it put my 1rm at 513. There was no way I could pull that weight because I barely got 460 up shortly afterwards.

Tim K. · 08-25-2011, 06:00 PM

Quote:

Originally Posted by TurismoLou

I hate calculations.
When I did 385x10 it put my 1rm at 513. There was no way I could pull that weight because I barely got 460 up shortly afterwards.

I find the more reps you accomplish, the more optimistic the calculation is. The math yields more accurate results when you're down to the 3 rep range.

TurismoLou · 08-25-2011, 06:16 PM

Quote:

Originally Posted by Tim K.

I find the more reps you accomplish, the more optimistic the calculation is. The math yields more accurate results when you're down to the 3 rep range.

In that case, you can pretty much narrow it down easily yourself.

Tim K. · 08-25-2011, 06:17 PM

Quote:

Originally Posted by TurismoLou

In that case, you can pretty much narrow it down easily yourself.

Exactly!

04Silverex · 08-26-2011, 02:00 PM

This morning wod:

400m row
20 push presses 135lbs
800m row
20 sumo deadlift high pull 53lb kb
1200m row
20 push presses 135 lbs
800m row
20 sumo deadlift high pull 53lb kb
400m row

Did it in 28:52

I need more practice on the rower

Naylor · 08-27-2011, 10:28 AM

Your shoulders are going to hate you in a couple days....thats a tough wod. Nice work.

TarmacRally · 08-27-2011, 07:25 PM

Five rounds for time of:
40 Double-unders
30 Box jumps, 24 inch box
20 Kettlebell swings, 1.5 pood

I only did single unders and 20 box jumps per cycle.

23:57

Damn Yankee · 08-28-2011, 09:17 PM

Quote:

Originally Posted by TarmacRally

Five rounds for time of:
40 Double-unders
30 Box jumps, 24 inch box
20 Kettlebell swings, 1.5 pood

I only did single unders and 20 box jumps per cycle.

23:57

1:1 singles? Shana never lets us sub singles for doubles 1:1. It's usually 1:4 or 1:5, though lately it's been tuck jumps. Barf. I do single-double to avoid the jumps.

And why only 20 jumps? Or did you mean 20"?

Neek · 08-28-2011, 09:18 PM

Quote:

Originally Posted by Damn Yankee

1:1 singles? Shana never lets us sub singles for doubles 1:1. It's usually 1:4 or 1:5, though lately it's been tuck jumps. Barf. I do single-double to avoid the jumps.

And why only 20 jumps? Or did you mean 20"?

Tarmac is new and scaling down as he should

Neek · 08-28-2011, 09:56 PM

Oh and DY it looks like Shana is placed 3rd at the Summer Crush games:

http://www.summercrushgames.com/?page_id=394

Good for her!

Damn Yankee · 08-29-2011, 09:37 AM

Quote:

Originally Posted by Neek

Tarmac is new and scaling down as he should

Ahhh. For some reason, I was thinking he had been doing it a while.

Quote:

Originally Posted by Neek

Oh and DY it looks like Shana is placed 3rd at the Summer Crush games:

http://www.summercrushgames.com/?page_id=394

Good for her!

Nice! I knew she went, but the last post I saw from her on FB was that she would provide an update if she could, but there were scoring snafus, and not even people at the games knew what was going on. Sounds like a typical CF Event

Neek · 08-29-2011, 09:39 AM

Yeah I don't think those are final results.

Damn Yankee · 08-29-2011, 09:47 AM

I'll probably see her today at the gym, I'll ask what's up.

04Silverex · 08-29-2011, 11:34 AM

This morning

Back squat
2x10 reps

65%, 75% and then 60%

Then wod

400m row
100 push ups
100 situps
400m row

Finished in 16:43

wcu25rs · 08-29-2011, 04:06 PM

today's WOD:

CF Football SWOD:

12x2 Front Squat @ 70% 1RM (45 seconds rest)

Main WOD:

10 Min AMRAP:

15 Wall Balls
1 15' Rope Climb ascent

04Silverex · 08-29-2011, 05:22 PM

^^^ post some times!!!

Damn Yankee · 08-29-2011, 07:22 PM

Quote:

Originally Posted by Damn Yankee

I'll probably see her today at the gym, I'll ask what's up.

Well, Shana was still en-route back from FL, so she wasn't there.

But you know what WAS at the gym that was totally awesome?

My Rx first kipping pull-up WOD!

We had Pull-Up Ladder, and I got out a purple band. My plan was to go Rx as many rounds as I could, and then switch to using the bands for additional rounds. Coach said to just do my best Rx, and then call it done.

Made it 7 rounds, with 7 into the 8th round. Just COULD NOT get that 8th to move into the next round. I tried probably 5 times, but didn't have the strength left. I'd get my nose to the bar, but couldn't get that extra 4"

Pretty psyched though - I even managed about 5 strung together.

Neek · 08-29-2011, 07:31 PM

Nice! That seems to be the first rite of passage with new crossfitters. Then you will nail ring dips and then...muscle ups!

Neek · 08-29-2011, 07:33 PM

Today I did my 5/3/1 squats (225x3, 255x3, 285x5), then did the wod. It was a quick sprint blast today:

4 RFT:
200m run
10 Back Squats 95#
10 Hand Release Pushups

6:59

Damn Yankee · 08-29-2011, 09:58 PM

Did you get to take the bar from a rack for the back squats, or did you have to clean/press it for each round?

And what kind of squats did you do the 5-3-1, back I assume?

We had 5-5-5-21 front squats today, before the pullups ladder. I went 115-165-175 and the. 95 for the 21, which had to be unbroken. Legs were jelly after...

Neek · 08-29-2011, 10:22 PM

Yeah Back squats for everything. Take the 95 from the ground, power clean, over head, do the 10 and drop if of the back, drop for the pushups.

wcu25rs · 08-30-2011, 09:26 AM

Quote:

Originally Posted by 04Silverex

^^^ post some times!!!

didnt do the strength WOD and only got 6 rounds plus 3 wall balls.....I just came off a bachelor party/weekend for a wedding I'm in, so yeah, nuff said.

coop119 · 08-30-2011, 10:30 AM

Quote:

Originally Posted by Neek

Nice! That seems to be the first rite of passage with new crossfitters. Then you will nail ring dips and then...muscle ups!

I agree! Great job DY! The first pull ups are always great. I'm planning to try my first muscle-up WOD Rx today.

"Nate"
20 min AMRAP
2 muscle ups
4 HSPUs
8 KB swings

I can do 4 muscle ups unbroken so I'm hoping I'll be able to do two at a time for a while. The HSPUs might kill my arms quick though.

Damn Yankee · 08-30-2011, 12:37 PM

We have Nancy today, the first benchmark that I'll be repeating

5 rounds for time:
400 Meter Sprint
15 Overhead Squats (w:65 m:95)

My previous time was 19:48, with only 35# on the OHS back on May 11. I'm hoping to Rx, but my OHS is a bane...I have poor shoulder flexibility, and getting that bar behind me is tough. If I can't Rx the weight, I want to SMASH my time.

edit: So Rx was just too damned heavy. I have a CRAP OHS, and felt like 65 was a good place. I guess I could have gone heavier, but as it was I only had to drop and re-rack once per round during the first 3 rounds - the last two were unbroken. So a 30# increase in weight, and my time was 17:11, a well over 2 minute decrease. I'll take it.

Now, if I could get the tingling to go away in my right arm from the elbow down.....

08-30-2011, 12:37 PM	#2100
Damn Yankee Scooby Newbie Member#: 53066 Join Date: Jan 2004 Chapter/Region: South East Location: I guess a legend and an out of Vehicle: work bum look a lot alike, daddy.	We have Nancy today, the first benchmark that I'll be repeating 5 rounds for time: 400 Meter Sprint 15 Overhead Squats (w:65 m:95) My previous time was 19:48, with only 35# on the OHS back on May 11. I'm hoping to Rx, but my OHS is a bane...I have poor shoulder flexibility, and getting that bar behind me is tough. If I can't Rx the weight, I want to SMASH my time. edit: So Rx was just too damned heavy. I have a CRAP OHS, and felt like 65 was a good place. I guess I could have gone heavier, but as it was I only had to drop and re-rack once per round during the first 3 rounds - the last two were unbroken. So a 30# increase in weight, and my time was 17:11, a well over 2 minute decrease. I'll take it. Now, if I could get the tingling to go away in my right arm from the elbow down..... Last edited by Damn Yankee; 08-30-2011 at 06:43 PM.

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08-26-2011, 02:00 PM	#2081
04Silverex Scooby Specialist Member#: 77322 Join Date: Dec 2004 Chapter/Region: SCIC Vehicle: 2011 WRX/Forester SSM/MBP	This morning wod: 400m row 20 push presses 135lbs 800m row 20 sumo deadlift high pull 53lb kb 1200m row 20 push presses 135 lbs 800m row 20 sumo deadlift high pull 53lb kb 400m row Did it in 28:52 I need more practice on the rower

08-27-2011, 10:28 AM	#2082
Naylor Scooby Specialist Member#: 20204 Join Date: Jun 2002 Location: Temecula, CA Vehicle: 05 lgt wagonista! SWP	Your shoulders are going to hate you in a couple days....thats a tough wod. Nice work.

08-27-2011, 07:25 PM	#2083
TarmacRally Scooby Specialist Member#: 85805 Join Date: Apr 2005 Chapter/Region: NWIC	Five rounds for time of: 40 Double-unders 30 Box jumps, 24 inch box 20 Kettlebell swings, 1.5 pood I only did single unders and 20 box jumps per cycle. 23:57

08-28-2011, 09:56 PM	#2086
Neek Scooby Specialist Member#: 3400 Join Date: Jan 2001 Chapter/Region: South East Location: Boca Raton, FL Vehicle: 2013 Gojira 2007 Triumph Speed Triple	Oh and DY it looks like Shana is placed 3rd at the Summer Crush games: http://www.summercrushgames.com/?page_id=394 Good for her!

08-29-2011, 09:39 AM	#2088
Neek Scooby Specialist Member#: 3400 Join Date: Jan 2001 Chapter/Region: South East Location: Boca Raton, FL Vehicle: 2013 Gojira 2007 Triumph Speed Triple	Yeah I don't think those are final results.

08-29-2011, 09:47 AM	#2089
Damn Yankee Scooby Newbie Member#: 53066 Join Date: Jan 2004 Chapter/Region: South East Location: I guess a legend and an out of Vehicle: work bum look a lot alike, daddy.	I'll probably see her today at the gym, I'll ask what's up.

08-29-2011, 11:34 AM	#2090
04Silverex Scooby Specialist Member#: 77322 Join Date: Dec 2004 Chapter/Region: SCIC Vehicle: 2011 WRX/Forester SSM/MBP	This morning Back squat 2x10 reps 65%, 75% and then 60% Then wod 400m row 100 push ups 100 situps 400m row Finished in 16:43

08-29-2011, 04:06 PM	#2091
wcu25rs Scooby Specialist Member#: 102632 Join Date: Dec 2005 Chapter/Region: South East Location: Brevard, NC Vehicle: 2003 WRX Wagon Silver	today's WOD: CF Football SWOD: 12x2 Front Squat @ 70% 1RM (45 seconds rest) Main WOD: 10 Min AMRAP: 15 Wall Balls 1 15' Rope Climb ascent

08-29-2011, 05:22 PM	#2092
04Silverex Scooby Specialist Member#: 77322 Join Date: Dec 2004 Chapter/Region: SCIC Vehicle: 2011 WRX/Forester SSM/MBP	^^^ post some times!!!

08-29-2011, 07:31 PM	#2094
Neek Scooby Specialist Member#: 3400 Join Date: Jan 2001 Chapter/Region: South East Location: Boca Raton, FL Vehicle: 2013 Gojira 2007 Triumph Speed Triple	Nice! That seems to be the first rite of passage with new crossfitters. Then you will nail ring dips and then...muscle ups!

08-29-2011, 07:33 PM	#2095
Neek Scooby Specialist Member#: 3400 Join Date: Jan 2001 Chapter/Region: South East Location: Boca Raton, FL Vehicle: 2013 Gojira 2007 Triumph Speed Triple	Today I did my 5/3/1 squats (225x3, 255x3, 285x5), then did the wod. It was a quick sprint blast today: 4 RFT: 200m run 10 Back Squats 95# 10 Hand Release Pushups 6:59

08-29-2011, 09:58 PM	#2096
Damn Yankee Scooby Newbie Member#: 53066 Join Date: Jan 2004 Chapter/Region: South East Location: I guess a legend and an out of Vehicle: work bum look a lot alike, daddy.	Did you get to take the bar from a rack for the back squats, or did you have to clean/press it for each round? And what kind of squats did you do the 5-3-1, back I assume? We had 5-5-5-21 front squats today, before the pullups ladder. I went 115-165-175 and the. 95 for the 21, which had to be unbroken. Legs were jelly after...

08-29-2011, 10:22 PM	#2097
Neek Scooby Specialist Member#: 3400 Join Date: Jan 2001 Chapter/Region: South East Location: Boca Raton, FL Vehicle: 2013 Gojira 2007 Triumph Speed Triple	Yeah Back squats for everything. Take the 95 from the ground, power clean, over head, do the 10 and drop if of the back, drop for the pushups.