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Old 10-09-2011, 09:06 PM   #2401
Neek
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Good luck, hope you do well. What's your website?
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Old 10-09-2011, 10:53 PM   #2402
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I just did Grace Rx in just under 5 mins last week. That gets hard.
We got a new coach at the gym last week. He went Rx today in 1:48. It was ridiculous to even watch. He's like 6'6" so that bar had some serious distance to move. I was
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Old 10-09-2011, 11:37 PM   #2403
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we did "Annie" on Friday and i swear to god, my abs hurt like a mofo when i breath its funny how humbling Crossfit can be, i thought that i will not be hurting this bad
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Old 10-10-2011, 08:16 AM   #2404
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Good luck, hope you do well. What's your website?
Thanks, My biz partner works for a local ball team so we have been workingout this summer in their parking lot and in parks around Grand Rapids.

then we had a month of build-out so starting lifting again and jumping on a pullup rig is humbling.

CrossFit616.com
and page on FB
We are still working on the webpage so certainly open to feedback

Corey
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Old 10-10-2011, 02:21 PM   #2405
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Originally Posted by Donzo View Post
Nice job, Whitford!
Quote:
Originally Posted by Damn Yankee View Post
Whitford, it comes quicker than you expect it to - I was sure I'd never get the kipping pull up, but they're a fave now...just be patient and don't get discouraged. Have fun.
Thanks, guys.
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Old 10-10-2011, 02:30 PM   #2406
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Coop and i did a 12mile overnight hike this weekend that involved a lot of drastic elevation changes.

Pre-crossfit this time last year it was pretty taxing on both of us. significant sections of some steep up hills and lots of breaks after a few minutes of progress.

This year, different game entirely. (given it wasn't raining/snowing and we had 70deg and sun). Sara and I did the first 4.5 miles of the hike around an hour faster than last year. Last year I had hip issues and was suffering in the later steeper stuff so we did not summit. This year we did summit easily and still appeared to have lots of energy miles later on. The last 2 miles on ascending a logging road to the campsite we were steaming really fast to get ourselves closer to the time of beer and dinner and sitting.

Huge difference in a year.. even tho we've only been crossfitting for a few months.

Last edited by Fish; 10-10-2011 at 02:53 PM.
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Old 10-10-2011, 02:45 PM   #2407
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doing Fran this afternoon in turnout gear.....I'm already hurting.
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Old 10-10-2011, 02:45 PM   #2408
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Quote:
Originally Posted by Fish View Post
Coop and i did a 12 overnight hike this weekend that involved a lot of drastic elevation changes.

Pre-crossfit this time last year it was pretty taxing on both of us. significant sections of some steep up hills and lots of breaks after a few minutes of progress.

This year, different game entirely. (given it wasn't raining/snowing and we had 70deg and sun). Sara and I did the first 4.5 miles of the hike around an hour faster than last year. Last year I had hip issues and was suffering in the later steeper stuff so we did not summit. This year we did summit easily and still appeared to have lots of energy miles later on. The last 2 miles on ascending a logging road to the campsite we were steaming really fast to get ourselves closer to the time of beer and dinner and sitting.

Huge difference in a year.. even tho we've only been crossfitting for a few months.
That's great! Good work.
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Old 10-11-2011, 09:40 AM   #2409
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Anyone have tips for double unders? I'm stuck at double/single and have a very sloppy DU. Like a big tuck jump that I can't string together.
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Old 10-11-2011, 09:41 AM   #2410
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I can't any under..
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Old 10-11-2011, 09:44 AM   #2411
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Originally Posted by Damn Yankee View Post
Anyone have tips for double unders? I'm stuck at double/single and have a very sloppy DU. Like a big tuck jump that I can't string together.
wish i could help you. i am just now getting the hang of singles and everytime i try to do a double, i trip
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Old 10-11-2011, 10:52 AM   #2412
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It's a little hard to explain, but start out by focusing on each DU individually. The rhythm will be a little disjointed, but it made it easier for me when I first started.

I'll try to transcribe the sound of the rope hitting the floor...it'll be more like:

*tat-tat tat-tat tat-tat tat-tat* (a slight slow-down between each DU)

Once you get the hang of the rope speed that you'll need to maintain to string them together, it'll start coming naturally and you can maintain a steady rhythm (*tat-tat-tat-tat-tat-tat*). I started off pretty horribly, but I'm getting the hang of it. Stamina is the main thing really holding me back at this point...I start getting tired and usually miss one after about 15-20 of them.

This may not make any sense.
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Old 10-11-2011, 10:59 AM   #2413
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I think DUs are just something you have to keep trying at and practicing when you can. I was doing them last night. I still do a big tuck jump, which is not the most efficient, but I can get 10 in a row now. I always start with about two single unders to get in the rhythm.

I know that the fastest guys at our gym don't tuck, they pike instead. I've also heard that keeping your elbows in means your arms don't have to move as much.
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Old 10-11-2011, 11:39 AM   #2414
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double unders is something that will just click. I see people trying to get them and they get this big jump and speed the rope up. which yeah that will allow you to get one, but you cant keep a rhythm that way. Speed of the rope is more important than the height of the jump. i barely jump any higher for DU's than I do a single.
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Old 10-11-2011, 02:53 PM   #2415
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Going back for my second introductory private tonight. The soreness has finally dissipated although my lower back is still a little jacked up from jumping back into heavy kettlebells.

I think tonight is going to be all upper body and maybe some box jumps.
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Old 10-11-2011, 04:00 PM   #2416
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Originally Posted by coop119 View Post
I think DUs are just something you have to keep trying at and practicing when you can. I was doing them last night. I still do a big tuck jump, which is not the most efficient, but I can get 10 in a row now. I always start with about two single unders to get in the rhythm.

I know that the fastest guys at our gym don't tuck, they pike instead. I've also heard that keeping your elbows in means your arms don't have to move as much.
The girl in front of me today was making me cry. She was stringing DUs better than I can string singles. This white boy has NO rhythm.
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Old 10-12-2011, 03:19 AM   #2417
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Today was great.

We (my girlfriend and I) spent half our class learning the barbell shoulder press, push press (squat and split) and push jerk. After that, we reviewed all the squats we had learned in our first class - which was good because I had actually wanted to do that.

After that, our first foray into kipping.

It was tricky at first but once my teacher helped me find the proper form I managed to pull it off.

With ten minutes left in the class he gave us a crash course in Fran and had us run the workout which I managed to eek through in 7:42.

Noticing the box Fran time of 2:53 was extremely humbling at that point.
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Old 10-12-2011, 04:29 AM   #2418
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So let me get this straight...

You just learned how to squat
You just learned how to press
You just learned how to kip
and you did Fran in 7:42? Was that RX'd? If not, it's probably worth mentioning. If so, you're going to be a beast.
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Old 10-12-2011, 04:50 AM   #2419
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So let me get this straight...

You just learned how to squat
You just learned how to press
You just learned how to kip
and you did Fran in 7:42? Was that RX'd? If not, it's probably worth mentioning. If so, you're going to be a beast.
I just checked online and realized that my instructor did scale my reps to:

15 x 12 x 9

Also, I don't know how much my bar weighed but I was at least pushing the two 25lb weights that were on it. I really don't think it was 95 altogether, though.

So no, I was not RX and it was not the complete work out. Sorry about that.
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Old 10-12-2011, 05:48 AM   #2420
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Cindy

25 rounds and said screw the rest with about 20 seconds left.

hahah
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Old 10-12-2011, 06:58 AM   #2421
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Cindy

25 rounds and said screw the rest with about 20 seconds left.

hahah
Wow, nice job!
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Old 10-12-2011, 07:05 AM   #2422
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Quote:
Originally Posted by Whitford View Post
I just checked online and realized that my instructor did scale my reps to:

15 x 12 x 9

Also, I don't know how much my bar weighed but I was at least pushing the two 25lb weights that were on it. I really don't think it was 95 altogether, though.

So no, I was not RX and it was not the complete work out. Sorry about that.
2 25lbs plates + the bar (45lbs) = 95lbs. Godd job, even if it was scaled. Wait until you do the fully prescribed one. That first set of 21 reps is a killer.
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Old 10-12-2011, 08:09 AM   #2423
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Fran on the menu today.. but I'm going to dinner with my dad and will miss it.

last night was easy just working through push presses.
my damn weak left side really shows up on presses and push ups.
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Old 10-12-2011, 08:35 AM   #2424
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2 25lbs plates + the bar (45lbs) = 95lbs. Godd job, even if it was scaled. Wait until you do the fully prescribed one. That first set of 21 reps is a killer.
Sometimes the bar is a 35lb'er or less for new people. Still, Fran at any weight isn't easy. Nice job wheeeeeet!

Starting NOW, write down everything you do. Every weight, every rep scheme. It's good to go back and be able to compare, for one, or when you do max effort lifts (which will come up from time to time), you need to know what your previous lifts were so you can work from there. There's iPhone apps (I use WOD), but a notebook and pen work just as well, just not as easy to look back and find stuff after you've been doing it a year.
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Old 10-12-2011, 09:45 AM   #2425
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Today shouldn't be that bad overall:

Quote:
three rounds for time
20 x wall balls (20/14 lbs)
20 x sumo deadlift high pull (75/55 lbs)
20 x box jumps (20/16”)
20 x push press (75/55 lbs)
20 x row (calories)
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