CrossFit & Paleolithic Discussion, Post your W.O.D's

[93coupe]

I worked out hard today. No crossfit, though.

Gettin swole!

[ADDirishboy]

I don't get kips. "Getting more muscles involved" or not, it's primarily making pullups easier. I've never understood the point of making an exercise easier.

Marines love them, because it inflates their numbers of pullups they can claim.

I never really understood it either. That was always my thought about kipping as well.

Honestly, I don't understand the physics behind them. Yes, they get more muscles involved, but I don't know to what extent. All I know is, the instructor for my Fire PT class is ripped as fak, and he swears by kipping.

So I'm not gonna try to throw out the typical "KIPPING IS BOMB AND YOU'RE RETARDED IF YOU DON'T AGREE" argument. (Gerry, lol.) All I'll say is that so far they seem to be working.

I do dead hangs as well when I really want to focus on that muscle group. But for a little added cardio and range of motion, etc, I'll do kips.

[93coupe]

I might have to start this kipping stuff at the playground (I think I'd kill my Iron Gym with it).

[Urabus GodofTraction]

I don't get kips. "Getting more muscles involved" or not, it's primarily making pullups easier. I've never understood the point of making an exercise easier.

Marines love them, because it inflates their numbers of pullups they can claim.

Getting more muscles involved. Thats it. I feel like you're trolling... this has been discussed many times. They are 2 different movements. Get over it.

And any self respecting person who does kips wont claim that it 'inflates' their pullup numbers. I ALWAYS differentiate between kips and dead hangs when speaking to 'outsiders' (lulz cult). When you hear cf'ers talking amongst themselves and claiming pullup numbers, kip is implied. If you cant grasp that... well... sorry dude.

TBH it kinda sounds like you heard someone talking about thier kips, and got butt hurt cause you cant do as many dead hangs as that. Which is an absolutely retarded thing to think, assume, or feel because no self respecting person who kips would compare their kip numbers to your deadhang.

Well look who's getting all defensive? And my apologies for not reading every page of this Glassman love-fest! Ya'll were just talking a lot about kips, so I piped up.

As for self-respecting people, you forget I said Marines... especially the motivator type who would use kips to inflate their numbers.

As for the kind of sounds, get the ear wax out of your ears, brah.


Kipping: It's kinda weird and I'm still not sure of the point.

[ADDirishboy]

I might have to start this kipping stuff at the playground (I think I'd kill my Iron Gym with it).

Yea, that s*** don't work on the Iron Gym. I tried.

[Empty V]

Great he's back to pollute another thread, as usual. I'm surprised he even knows who Coach Glassman is.

This is for the people actually interested in CrossFit, not just the trolls like uranus a**-hat.

I sat down with our owner/head coach yesterday for a personal assessment. The point of it was to start tracking progress separate from our log books and talking about goals. One of my main goals to greatly improved strict pull-ups. Once I brought that up we started discussing kips and how they should really be thought of as a pull-up multiplier. I can do 4 strict unbroken and about 12 kips unbroken. Those numbers have not increased over the last few months because I've only been doing kips. I might be able to do a few more kips but if I focused on strict my Kip number would be waaaay up. So IMO kips are great for WODs that require a lot of pull-ups but we should all be working on increasing our max strict number.

[ADDirishboy]

Alright, he didn't come in here bashing crossfit, so everyone stop acting like it. What he said was true. It DOES make pullups easier. You just said it yourself EmptyV, it's a pull up "multiplier".

All he said was that he doesn't understand the point of them. And to be honest, neither do I. The only I do them is because my Academy instructor says they are good for getting more motion into a pull up and it works a few extra muscles. That doesn't mean that I don't also do dead hangs, because dead hangs work your arms a lot more than kips do.

The point is, he didn't come in here s*** all over this thread yelling "Xfit is retarded you're all lemmings". He voiced an opinion. And honestly, he voiced it in a pretty polite manner. So get off the "Charlieo is only here to piss on my parade" bandwagon.

If you'd like to explain how kipping is effective, by all means do so. If not, shut the hell up.

/rant.

[bigbadberry3]

WOD:

"Lumberjack 20"

20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m

Note: Only did 225 on deads. Also were not true 400's as I ran them on a treadmill.

Time: 22 minutes

Difficulty: Moderate.

[Urabus GodofTraction]

Great he's back to pollute another thread, as usual. I'm surprised he even knows who Coach Glassman is.

This is for the people actually interested in CrossFit, not just the trolls like uranus a**-hat.

I sat down with our owner/head coach yesterday for a personal assessment. The point of it was to start tracking progress separate from our log books and talking about goals. One of my main goals to greatly improved strict pull-ups. Once I brought that up we started discussing kips and how they should really be thought of as a pull-up multiplier. I can do 4 strict unbroken and about 12 kips unbroken. Those numbers have not increased over the last few months because I've only been doing kips. I might be able to do a few more kips but if I focused on strict my Kip number would be waaaay up. So IMO kips are great for WODs that require a lot of pull-ups but we should all be working on increasing our max strict number.

Greg Glassman is the psychotic owner/worst enemy of the Crossfit brand. He's basically a fitness Napoleon, and because he shows no enthusiasm in attempting quality control of his "boxes," is a negative influence on the brand. And the man excommunicated Robb Wolf, for f***'s sake. After screaming at him.

I bolded my issue. It's like doing quarter-squats and saying they're good for workouts that require a lot of squats.

[rootS13]

WOD:

"Lumberjack 20"

20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m

Note: Only did 225 on deads. Also were not true 400's as I ran them on a treadmill.

Time: 22 minutes

Difficulty: Moderate.

Where are you doing your workouts at? You mentioned a gym in one of your previous posts but Id be surprised as hell if any regular gym had boxes and/or kettlebells.

Impressive time nonetheless.

[bigbadberry3]

Where are you doing your workouts at? You mentioned a gym in one of your previous posts but Id be surprised as hell if any regular gym had boxes and/or kettlebells.

Impressive time nonetheless.

I'm a member at LA Fitness lol.

You are correct sir, they don't have kettle bells (even my old gym only had kb's up to 50lbs) so I do use the dumbbells. Yesterday was 75lbs so I just hold onto one end and go from there. Also they don't have platforms to jump so I use the aerobic steps (those black plastic ones that are stackable) and build them to whatever height is needed for the day and brace them against a wall.

And thank you for the compliment.

[Empty V]

Alright, he didn't come in here bashing crossfit, so everyone stop acting like it. What he said was true. It DOES make pullups easier. You just said it yourself EmptyV, it's a pull up "multiplier".

All he said was that he doesn't understand the point of them. And to be honest, neither do I. The only I do them is because my Academy instructor says they are good for getting more motion into a pull up and it works a few extra muscles. That doesn't mean that I don't also do dead hangs, because dead hangs work your arms a lot more than kips do.

The point is, he didn't come in here s*** all over this thread yelling "Xfit is retarded you're all lemmings". He voiced an opinion. And honestly, he voiced it in a pretty polite manner. So get off the "Charlieo is only here to piss on my parade" bandwagon.

If you'd like to explain how kipping is effective, by all means do so. If not, shut the hell up.

/rant.

And my apologies for not reading every page of this Glassman love-fest!

It's because he can't post without putting someone down or jabbing with insults. It's in his nature so he can fukk-off. This is a positive environment and there's no reason for this kind of negativity. You can get information out of people without being a d!ck.

Now back to the discussion. I think that kips are for WOD's that require a lot of pull-ups. Most people can't blast through a ton of strict pull-ups so they do kips in order to make it through WODs with a decent time. When I first started I was told to stay on the band in order to get through WOD's with a decent time, the same applies to kipping which is what I do now. Last night started practicing strict pull-ups with the band as a part of my everyday warm-up with the intention of eventually doing strict instead of kips for normal WODs.

[Empty V]

Last night we did "Kelly"

5 RFT
400m Run
30 24" Box Jumps
30 20# Wall Balls (Modified 75# Push-Press)

I'm still working on the right knee so I subbed 75# push-press for the Wall Balls. Also this is the first time I've ran in about 4 months, I've been subbing Russian Step-Ups and rowing. I can tell right now that my running is 100x better then it was back then. I'm sure it's a combo of the knee recovering and just all around getting better. I was able to do all 5 runs without issue and kept a great pace each time. Before I'd slow down and walk with my hands above my head.

I finished at 36:16 and was really stoked. I broke the push-press' down in sets of 10 which weren't that bad so next time I'll either try to do them in sets of 15 or step up to 85#. The way I gauged the weight was by my push-press number for Fight Gone Bad which averages 28.

Sundays are getting crazy! We've got a coach who is sick of us being closed so she's opening the doors for unsupervised Super WODs. Last Sunday was the WOD of Horror, the week before was hosted by one of our athletes who competed at the So-Cal regionals and included muscle-ups and GHD sit-ups. I'm not sure what tomorrow will be like but it'll be nuts.

WOD of Horror I posted this on the previous page.

155 pound Squat clean, 15 reps (105# w)
30 Toes to bar
30 Box jump, 24 inch box (20" w)
15 Muscle-ups (10 w) (Sub: 45 pullups/45 ring dips m, 30 pu/30 rd w)
40 pound dumbbell Push press / push jerk, 30 reps (25# dumbbell w)
30 Double-unders
135 pound Thruster, 15 reps (95# w)
30 Pull-ups
30 Burpees
300 feet Walking lunge with 45lb plate held overhead (25# w)

These are stressed as unsupervised and will be scaled waaaaay down to bodyweight exercises at the coach's discretion.

[bigbadberry3]

That WOD of Horror sounds great. But who is this gentleman with such negative opinions you speak of?

[RobPaulson]

So I'm not gonna try to throw out the typical "KIPPING IS b0mb AND YOU'RE RETARDED IF YOU DON'T AGREE" argument. (Gerry, lol.) All I'll say is that so far they seem to be working.

Seriously dude? you can go pogo a c*** homie, I did not say that. don't go exaggerating my post and try to make me look like an a**. I'm just tired of trying to explain this to people. If you have a problem with marines, go ask a marine.

They are 2 different movements. Get over it.

this.

If you'd like to explain how kipping is effective, by all means do so. If not, shut the hell up.

Here is an analogy for you folks too thick headed to get around the words used. (tyler, lol)

Kipping Pullups :: Deadhang Pullups
as
Push Press/Split Jerk :: Shoulder Press

[ADDirishboy]

It was a joke Gerry, damn.

What's a split jerk?

[RobPaulson]

u saw the traffic i went thru this morning... i was a lil pissy this morning. ROFL

this bishez form is god awful, but ya...
http://www.youtube.com/watch?v=C8sswYPhyQU

the idea of using your bodies momentum to push more weight, more reps, and faster is not a new concept isolated to kipping pullups. it is applied to all facets of power lifting and is an obvious trend as you progress from isolated muscle movements to full body movements. You want to know why people kip? I think the real question is why do people put their body into any movement at all, ever? The answer, more explosive power to lift more weight, for more reps, faster.

[Urabus GodofTraction]

Here is an analogy for you folks too thick headed to get around the words used. (tyler, lol)

Kipping Pullups :: Deadhang Pullups
as
Push Press/Split Jerk :: Shoulder Press

'Cept nobody calls the push press a shoulder press multiplier.

Just sayin'.

[RobPaulson]

'Cept nobody calls the push press a shoulder press multiplier.

Just sayin'.

Only homosexual firemen call it a pullup multiplier.

and you still seem butthurt cause someone ignorantly compared their kipping number to your deadhang, get over it. 2 different functional movements for 2 different purposes. stop comparing them like a douche bag.

[Urabus GodofTraction]

'Cept nobody calls the push press a shoulder press multiplier.

Just sayin'.

Only homosexual firemen call it a pullup multiplier.

and you still seem butthurt cause someone ignorantly compared their kipping number to your deadhang, get over it. 2 different functional movements for 2 different purposes. stop comparing them like a douche bag.

Dude, YOU called it a multiplier. Are you a fireman who likes the hose?

Your fictional scenario is getting stale and repetitive.

[RobPaulson]

Dude, YOU called it a multiplier. Are you a fireman who likes the hose?

Your fictional scenario is getting stale and repetitive.

wow ur dumb. gheylur and the fanoi said it. I did not. get ur facts straight. Oh and besides their name (which is COMPLETELY irrelevant here, considering we are trying to discuss the 'purpose' of kips), go ahead and explain the flaw in my comparison to any progression of an isolated lift to a oly lift, to a deadhang into a kip. Lets hear some logic instead of some blind and butthurt crying about how kips are 'cheating'.

Alright, he didn't come in here bashing crossfit, so everyone stop acting like it. What he said was true. It DOES make pullups easier. You just said it yourself EmptyV, it's a pull up "multiplier".

Once I brought that up we started discussing kips and how they should really be thought of as a pull-up multiplier.

[Urabus GodofTraction]

Dude, YOU called it a multiplier. Are you a fireman who likes the hose?

Your fictional scenario is getting stale and repetitive.

wow ur dumb. gheylur and the fanoi said it. I did not. get ur facts straight.

Whoops! So you're saying they're firemen who like the hose?

Also, just a pro-tip: insults about people's intelligence while using "ur" really lack sting.

[RobPaulson]

wow, you've resulted to grammar insults. cool story bro. I believe I win. GTFO now.

[Urabus GodofTraction]

wow, you've resulted to grammar insults. cool story bro. I believe I win. GTFO now.

Nah, just helpful advice from one fitness enthusiast to another.

[ADDirishboy]

Why does this have to turn into a "gheyler like the hose" fight?

Gerry, that explanation of kipping I actually really like. It's never really been explained too me, so that actually sheds some light on the practice of it. I actually really like kipping. Still get messed up on the rhythm sometimes though.

[ADDirishboy]

Back to the original topic...

Yesterday was supposed to be an off day in the academy, but that didn't happen

4 rounds of:
400m run
50 squats no weight
15 pullups

Time: 15:06

My legs are absolutely killing me today.

[rootS13]

Foam rollers bro... you may feel lame and awkward using them, but believe me, they work.

[Empty V]

Enough bishez, Uranus stop trying to ruin another thread and Rob don't fall into his childish s***.

Foam rollers bro... you may feel lame and awkward using them, but believe me, they work.

+1 I use a foam roller every day before and after a workout. I usually roll out my back and quads. Foam Roller and Lacrosse Ball Techniques READ THIS Lacrosse balls are very useful as well.

Sundays are SUPER WOD days now and we did the Lumberjack 20 this past one.

20 Deadlifts (275lbs)
400m Run
20 KB swings (2pood)
400m Run
20 Overhead Squats (115lbs)
400m Run
20 Burpees
400m Run
20 Pullups (Chest to Bar)
400m Run
20 Box jumps (24")
400m Run
20 DB Squat Cleans (45lbs each)
400m Run

My time was 34:58 and I did everything RX. The Dead Lifts took forever but the DB Squat Cleans were easily the most draining.

Last night was a blast.

11/8/2010
Buy-In
Push Press 5RM 5*5*5*5*5

I put up 65#, 85#, 105#, 115#, and got 3 up @ 135# so my new goal to achieve a 5RM @ 135 and probably start @ 105# and work up in smaller increments. One dude hit bodyweight at 175# which was just amazing.

WOD
5RFT
7 Ring Dips (used thinnest band)
15 Box Jumps (24")
One the Minute Mark do 3 Burpees

I was able to finish at 4:58 which was 3rd in the class. The top 2 Hit sub 4min and the last people were 8min-ish. I'm pretty stoked with how I'm progressing right now, especially for being an old man.

Right now I'm in the middle stages of planning a February snowboarding trip to Mammoth Mountain (5 hours away) for CFTO. We've already got over 30 people signed up, I couldn't be more stoked. Lat week one guy who's never organized anything social in his life was able to rally 14 people to go out for beer and burgers. He was so excited it was awesome. I can't even begin to tell you guys how quickly our community is building and how amazing everyone is. It's such a positive environment and everyone is making incredible gains.

[Urabus GodofTraction]

Enough bishez, Uranus stop trying to ruin another thread and Rob don't fall into his childish bullsh*t.

I'm glad wanting to know the reasoning behind an exercise is viewed as childish in this "positive environment."

[Empty V]

Tonight was another good one

Warm-Up
Deadlift 1RM 1*1*1*1*1
I hit 300# with good form pretty easily. Right now my PR is 335# with horrible form so I'm trying to take it slow and concentrate on improving my form.

WOD
12min AMRAP
10 Toes 2 Bar
21 Walking Lunges w/45# Plate Overhead(subbed 16" Russian Step-Ups)

I scored 6 rounds + 6 reps which was pretty okay. This was the first time I've tried toes 2 bar and it didn't seem that much more difficult than knees 2 elbows. Some people had their kips down really well and flew threw them. Unfortunately for me I'm only taking them one rep at a time.