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

[ADDirishboy]

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

I am gonna look into those soon here. I hear they work great, might as well try it.

[Empty V]

I am gonna look into those soon here. I hear they work great, might as well try it.

I've had back problems since I was 12. I started going to physical therapy for it and the one thing that they showed me that basically cured my issue was how to use a foam roller. It's amazing how something so simple can help so much. Probably half of our gym uses ours at some point before or after a class. Depending on your tolerance for pain I highly recommend the long white ones or black ones. The black is the hardest and the white is the 2nd hardest. The blue ones are garbage and way too soft. I bought one that became indented after 2 quick sessions.

Today is a rest day for me and damn it feels good.

[rootS13]

Yesterday's WOD:

20 Minute AMRAP of:
-10 Pistols (5 each leg)
-20 Overhead lunges (45/25)
-30 Broad jumps

Score: 5 rounds + 10 pistols Rx



Today's WOD:

3 rounds of:
-30 Tire flips and jump throughs
-25 Push ups
-200m Run
-15 Double unders (x4 singles)
-10 Toes to bar
-5 Lateral burpees over paralette

Score: 42:15 Rx minus the double unders. I used the large tractor tire as well, everyone else was using the girlie ones.

[ADDirishboy]

Ran up Camelback mountain today. Did the difficult trail. It's 1.5 miles with an elevation gain of 1200'. VERY steep at some sections. There are a couple places where you basically have to rock climb.

Time: 28:27

I was WRECKED after that. And then we had to go down. My legs were jello and I puked once I got to the top.

[rootS13]

Nice... I wish there were places like that down here in FL.

[Empty V]

That's awesome! We had a group that went on a crazy 6 hour hike to Mt. Baldy today. I wanted to go but I'm heading out to DC tomorrow morning for work. Lucky me I got to do Angie today.

100 Pull-Ups
100 Push-Ups
100 Sit-Ups
100 Squats

Last time I did this was in July and I finished in 34:?? but had to sub the squats for a 75cal row and used the green band for my pull-ups. Today I finished in 29:?? and did everything Rx. I couldn't be more stoked that I was able to do a sub 30min Angie. Unfortunately this is what my hands look like right now because I completely tore up both of my palms. I was switching between the pull-up grips(basically a piece of yoga mat) and bare hands. Around pull-up 90 both tore. I usually use vitamin E for tears but I'm trying what Kristan Clever (2010 CF Games Female Winner) recommends which is taping wet black tea bags to your palms for a day. I also put a little vitamin E on each tear for good measure. While in DC I'll hopefully be visiting CrossFit Fairfax and CrossFit Tyson's Corner which is down the street from my Vienna office. Hopefully my hands will heal by Tuesday. Has anyone else done Angie?

[RobPaulson]

I have done a very similar workout, 10 rounds of 10 pullups, 10 dips, 10 situps, 10 squats. Finished Rx in like 24:??, ended up bleeding all over the pullup bar by the end, that was actually my first tears ever.

dude why tea bags? thats just weird... ROFL. I just get some of that medical tape that is stretchy and doesnt stick to your skin, and only to itself (awesome stuff, flexible and strong, super comfy). Drown my tear in neosporen, put some gause over it, and wrap the tape around it. I do this for about 3-4 days. I'm usually rdy for more pullups within 2 days though as long as I tape properly.

I am definately investing in some again-faster gymnastic grips. Athletic tape is getting expensive... i can maybe get 4 WOD's out of one roll. FFFFUUUU (I only tape for pullup WOD's)

[RobPaulson]

in like 24:??

I lied.

nice dude, RX is a big deal, way to go!

today i did the 630am class in grand cayman while on vaccation!! it was such and awesome experience!

WOD:
10 rounds of...
10 pullups
10 ring dips
10 situps
10 air squats

25:24, got through 8 rounds of RX, but then... i noticed this...

[Empty V]

The black teabags are supposed to promote skin growth. I wore them for about 4 hours last night and they feel much better already. I was flying all day today so having the teabags would have been odd so I stuck with bandaids and vitamin E. Hopefully they'll be ready to go tomorrow and I can hit up CrossFit Fairfax.

[rootS13]

Yesterday's WOD:

10 Minute AMRAP of:
-8 Power Clean to Front Squat (155, 105)
-8 C2B Pull ups
--Score: 4 rounds even (Scaled to 95lb cleans)
---Cool down: 1 mile jog
----Time: 8:02

Today's WOD:
15 Minute AMRAP of:
-3 Deadlifts (215/135)
-6 Ring Dips
-9 Toes to bar
--Score: 8 rounds even (Scaled dips with a band after the 4th round, scaled deadlifts to 185)
---Cool down: 10 min AMRAP rowing 200m and resting 30 seconds
----Score: 8 rounds.. went a bit over the 10 minute mark

[ADDirishboy]

Ran Camelback again yesterday.

Did time for getting up and down the mountain this time.

36:17

Rolled my ankle and bit it pretty hard, but I'm fine now. Good stuff.

[Empty V]

Roots, those sound awesome. Nice job on not using the band on the ring dips the first four rounds, that's big!

Congrats ADD on your Camelback run, that's an impressive improvement. Did you yack the 2nd time?

I just got back from Crossfit Tyson's Corner and they are awesome over there! Lots of normal people doing extraordinary things. They had a 20ft net for climbing which was part of the WOD. It was really intimidating just looking at it. Last Sunday I did my first 15' rope climb. The hardest part was it being loose and not anchored so it swayed very easily. But with some pre-WOD tips I was able to handle it well.


Kari Partner WOD

3x
P1: Run Short Lap (200m)
P2: KB/DB Rack Hold

3x
P1Rope Climbs
P2 Wall Sits w/Medball Between Knees
10,9,8,7,6,5,4,3 Ball Slams/Plank (Push Up Position)
10,9,8,7,6,5,4,3 Burpees/Tire Chops

3x
P1: Run Short Lap (200m)
P2:KB/DB Rack Holds

My partner was this dude Jason who is an awesome runner. He smoked me on the runs but I was much quicker at the burpees and ball slams. Our time was 34:04 and came in 2nd place and this was a blast. Tomorrow I'm heading to x-fit Fairfax for OH squats, power cleans and more burpees

[rootS13]

Nice dude.. I cant wait till I go on my next vacation and look for boxes to workout and visit.

Today's WOD:

3 Rounds of 5 Minute AMRAP of:
-5 Deadlifts (185/105)
-7 Toes to bar
-9 Burpees
--Score: Round 1=3+3, Round 2= 2+3, Round 3= 2+4
---Cool down: Catching my breath and not trying to vomit

I loved this WOD.

[Empty V]

Nice dude.. I cant wait till I go on my next vacation and look for boxes to workout and visit.

Today's WOD:

3 Rounds of 5 Minute AMRAP of:
-5 Deadlifts (185/105)
-7 Toes to bar
-9 Burpees
--Score: Round 1=3+3, Round 2= 2+3, Round 3= 2+4
---Cool down: Catching my breath and not trying to vomit

I loved this WOD.

Ohh man I'm going to suggest this one, it sounds rad! Another CFTO member and I took a vow to always do toes 2 bar instead of knees 2 elbows. Just a little motivator. I did them for the first time back on 11/9 and they're really not any harder then K2E. I think a lot of it has to do with hearing people cheer you on for a new skill. Plus it's time to step things up a little. I feel like I'm starting to make progress after not moving forward for a while. There was a big jump months 1-3, a plateau from months 4-10, and month 11 has started really strong. It's kind of weird to look back at your log and watch the trends of your 1RM's, 3RM's, 5RM's, times, rounds and TABATA scores.

*RANT* Last Friday was a big WOD for me. I hit 15 every round for TABATA sit-ups. This is the first time I've tied one of our coaches with ANYTHING, it felt amazing. I'm still so freaking far behind the curve it's almost shameful but the little milestones are what keep you motivated right? There are guys that are doing WOD's like Angie in almost half the time it takes me.

You know the visiting protocol right? It's so lame but for some reason it sucks you in.

[rootS13]

Where you have to pay or sign up? Or is it that you need to bring a shirt also?

[Empty V]

Where you have to pay or sign up? Or is it that you need to bring a shirt also?

Most x-fits will trade a shirt from their box with one from yours and usually you workout for free. I've encountered a few boxes that charge a drop-in fee but I think that's ridiculous. All of the ones in the Boston area charge $25-$30 for a single WOD drop-in fee. I've spoken to numerous people about this and everyone thought that they were out of their minds. Our head coach/owner said that he will never charge an out of town x-fitter a fee. At CF Tyson's Corner I asked if there was a fee and the coach said it's $10 after the first visit which I'd be more than happy to pay if I was going back. Also, we traded shirts. I'll probably trade with CF Fairfax today if they've got new shirts. I'm going to Oahu for Christmas and even if I didn't have a bunch of friends there they still wouldn't charge me. If you're going to be working out there more then once it's a good idea to make a donation but $30/WOD is insane.

[rootS13]

Today's WOD:

Warm Up:
-100 Double unders (Scaled down to 400 singles)

Then 3 rounds of
-30 GHD Sit ups
-20 GHD Hip entensions
-10 5 second L-sit holds

WOD:
10,9,8,7,6,5,4,3,2,1 of:
-Power cleans @ 1/2 body weight
-Burpees
--Score: 11:01 (Used 85lbs on the cleans... my body weight is 166lbs)
---I also lost 30 seconds due to my contact falling out and having to put it back in... not cool.

[rootS13]

I wasn't planning on doing a WOD today.. I just went to attend the weekly olympic weightlifting class. But I couldn't resist.

Today's WOD:

"Air Force WOD"
-20 Thrusters @95lb
-20 SDHP @95lb
-20 Jerks @95lb
-20 OH Squats @95lb
-20 Front Squats @95lb
-Every minute one the minute perform 4 burpees
--Score: 13:45 (Scaled everything to 75lb minus the OH squats which was 45lb-- I am horrible with them)

[RobPaulson]

so.. anyone use compression clothes?

I'm wondering if it would help make it through 2nd/3rd day workouts when i'm wicked sore... just lookin for some opinions of ppl who've used/researched them.

wondering what i mean by compression clothes? stuff like this I am aware it is expensive and somewhat 'unproven', what do ya'll think? gimic or awesomeness?

[AppleBonker]

You spend enough money on everything else. Might as well. Throwing away $200/month isn't much different than throwing away $225/month...

[Empty V]

You spend enough money on everything else. Might as well. Throwing away $200/month isn't much different than throwing away $225/month...

Splain.

[Empty V]

so.. anyone use compression clothes?

I'm wondering if it would help make it through 2nd/3rd day workouts when i'm wicked sore... just lookin for some opinions of ppl who've used/researched them.

wondering what i mean by compression clothes? stuff like this I am aware it is expensive and somewhat 'unproven', what do ya'll think? gimic or awesomeness?

The theory is that they constrict the flow of lactic acid out of your muscles(I think). I don't know what that means or how one benefits form it but it sounds great! I wear $10 walmart starter and $12 champion shirts and have a few pairs of starter shorts. I like them because they keep you warm between exercises and your junk doesn't play peek-a-boo while doing sit-ups and stretching.

Thursday CrossFit Fairfax
Buy-In 10 Rounds
10 sec to complete 2 cleans, 1 min of rest. Rx 135# I did $115 which was too light.
WOD - 7min AMRAP
5 Power Cleans (115#)
8 Lateral burpees over bar
I hit 5+1 which was average. The cleans were too easy which means I didn't push myself hard enough or didn't do a heavy enough weight.

Super(Hero) WOD Sunday
"Randy"
75 Snatches @ 75# (I did 65#)
This is the first time I've done weighted snatches(over 45$) so I decided to concentrate on form with 65# instead of having horrible form with 75#. My unbroken sets were 10-10-5-5-5-5-5-5-5-5-5-5-5 and finished in 7:22. I was pretty stoked for this one and look forward to doing it RX next time.

11-22-2010
Buy-In
3-3-3-3-3 Push Jerk
I hit a 3RM of 145# and ended up with a 1RM of 155# which is a Pr for me. I'm disappointed I couldn't get 155# up 3x but I'm stoked I set a PR. One dude hit 185# with ease then jumped to 205# and had to dump it.
WOD
TABATA
Pull-Ups - 5
Push-Ups - 8
Sit-Ups - 10
Squats - 7

Total = 30

Last time I did TABATA pull-ups I started with 4 and ended with 4. This time I started with 5 and ended with 5. Obviously I'll go for 6 next time. My squats really killed my score mostly due to fear of jacking up my knee which doesn't make sense because I did Angie 2 Sundays ago RX. The dude that put up the 3RM 185# Push Jerk got a TABATA total of 50 and hit 21 for the squats, holy crap!

[AppleBonker]

You spend enough money on everything else. Might as well. Throwing away $200/month isn't much different than throwing away $225/month...

Splain.

Explain? Simple. It's a running argument/debate/joke I have with Gerry about how expensive xfit is. I've lumped in associated costs before, so this was me doing it again.

[Urabus GodofTraction]

so.. anyone use compression clothes?

I'm wondering if it would help make it through 2nd/3rd day workouts when i'm wicked sore... just lookin for some opinions of ppl who've used/researched them.

wondering what i mean by compression clothes? stuff like this I am aware it is expensive and somewhat 'unproven', what do ya'll think? gimic or awesomeness?

They're good for lifting more weight in competition. For training? Why bother? The idea is to get stronger, not lift more weight through tricks.

[Empty V]

They're good for lifting more weight in competition. For training? Why bother? The idea is to get stronger, not lift more weight through tricks.

Thanks for the insight.

This is from the Skins Website:

Their research has proved that SKINS:

* increases venous return
* reduces exercise induced muscle damage (EIMD)
* accelerates recovery processes
* removes lactic acid faster
* increases strength and power
* improves endurance
* increases muscle oxygenation
* improves body temperature control
* reduces in-flight ankle oedema

Other benefits

As well as their well-documented sporting benefits, SKINS gradient compression has been found to relieve medical complaints including:

* arthritis
* chronic fatigue syndrome
* lymphoedema
* varicose veins
* deep vein thrombosis

It’s all down to the increased oxygen in your blood.

So I was wrong they don't constrict the flow of lactic acid they remove it which I think is the opposite. I knew they were claiming something about lactic acid flow. Regardless this is all on their site which IMO is marketing material. I wonder what it really does if it does anything.

[Empty V]

Last night was interesting.

Tuesday 11/23
Buy-In
3min of Hollow Rock & Superman practice

WOD - FGB Style
3 rounds, 1 round = 1 min at each station then rest 1min. Here's the order I did everything in.
Push Press 75#
Double Unders
Burpees
Box Jumps 24"
KBS 53#(1.5 pood)

I scored pretty low at 102, 99, & 85. I really choked on my DU's which seems to happen a lot during WODs. For some reason it's really hard to find a rhythm when tired. the burpees were the slowest for everyone(kind of like the row in FGB) but they didn't kill you. The KBS weren't as bad as I expected and was able to do all 3 rounds of KBS unbroken. After swinging the 2 POOD as a sub for Fran thrusters the 1.5 seems easy.

Anyone doing a thanksgiving WOD?

We had a really cool event last Sunday. A 100% grassfed beef farm came out to do a cooking demo, a guy that owns an organic farm spoke about all of his vegetables and we had a big-a** healthy potluck. The food was BOMB! I brought a desert which was kind of paleo and really simple. Blueberries, raspberries, and strawberries soaked in blackcurrant (blackberry liquor) topped with homemade whipped cream sweetened with agave syrup and fresh vanilla bean. Then topped it with shaved organic 85% dark chocolate. I think everyone dug it. We also had 100% paleo pumpkin pie, squash gnocci, lots of 100% grassfed steak and a ton of other dishes. About 25 people showed up and it was another great opportunity to bring the community together.

[RobPaulson]

Anyone doing a thanksgiving WOD?

f*** no.

i love crossfit and all, but i do NOT wake up for an 8am WOD. ever.

[rootS13]

I might be doing a 5k tomorrow... 'might' is the key word. Ill decide later tonight after the WOD.

[Empty V]

f*** no.

i love crossfit and all, but i do NOT wake up for an 8am WOD. ever.

8AM is pretty ridiculous. We've only got a 9:30 which is perfect. CFTO is only a block and a half away from my pad which makes things much easier.

[rootS13]

Hell, we have a 6am class everyday down here. Its popular too. Ive never been though. I dont think I could WOD that early.