Fitness thread anyone?

[RobPaulson]

ya im taking it easy, i still use a band for assistance on ring dips. i can do 1 or 2 unassisted, but dayum, they get WAY harder the more you go. start shaking violently after one... LOL

shoulders are stronger than ever though, taking it nice and slow considering i had my right one reconstructed about 2 years ago now. feels good to be able to do this stuff tho, my doc told me i'd never be able to... phukn quaks.

haha my surgeon would s*** himself if he saw me do a snatch with 95lbs buwahahaha

[Empty V]

ya im taking it easy, i still use a band for assistance on ring dips. i can do 1 or 2 unassisted, but dayum, they get WAY harder the more you go. start shaking violently after one... LOL

shoulders are stronger than ever though, taking it nice and slow considering i had my right one reconstructed about 2 years ago now. feels good to be able to do this stuff tho, my doc told me i'd never be able to... phukn quaks.

haha my surgeon would s*** himself if he saw me do a snatch with 95lbs buwahahaha

14min on that WB exercise is pretty good bro. WB's are my arch nemesis. I'm in the same position as you for assisted ring dips. I just finally got my first kipping pull-up a few weeks ago and can currently do 3 in a row. I also got hand stands down last week. Little breakthroughs like that are such big motivators. Which CF do you go to and how long have you been going for? It's awesome that you're able to prove the doctors wrong, what an accomplishment! Have you tried skin the cat on the rings or bar? It's a lot of fun and easier then it looks. Whenever we've got someone doing ring dips for the first time I explain to them that you kind of feel like Tucker from There's Something About Mary.

[RobPaulson]

yeah kips are interesting, my shoulder flexibility is what keeps me from being able to knock them out with a rhythm. but i can do like 15 dead hangs... <shrug> not so bad

HSPU's are bad cause once again, shoulder flex, i'm still on the boxes for those suckers. scary to flip over for me still. working on it.

i go to CFMilford, in milford CT. http://www.crossfitmilford.com/

never done the 'skin the cat' ... that sounds nuts lol wut is it? (maybe we call them muscle ups? but those are hard as s*** so... idk) muscle ups are nuts... i'm projecting 4-6 months until i can even really attempt them. http://www.youtube.com/watch?v=0SSKgxdAoLM

oh and i been at it for just under 2 months now. beginner classes for 4 weeks and i'm about 2 or 3 weeks deep on the full classes. i did p90 before this so i had some experience and pre-xfit-strength when it came to alot of workouts. still i've been making HUGE gains from the beginning. i feel SO much more fit, its awesome.

[rootS13]

I enjoyed tonight's workout a lot. It was 3-6-9-12-12-9-6-3 of Butterfly sit-ups, Burpees and overhead lunges. I finished in 13:12 which is pretty crappy, but at least I did the entire workout and didn't give up like 2/3 of the class.

That sounds like a fun one. Are the overhead lunges regular lunges while holding a weight? We has a 2min AMRAP(as many rounds as possible) of lunges while holding a 45# plate over(not touching) our heads. I think I scored 45 which was about average.

I'll be going back tomorrow after 6 days off, it's not going to be easy.

Well, keep in mind this is the beginner class and only my second crossfit class taken. We did the overhead lunges with pvc pipes lol. My legs were still sore from all the squats I did yesterday too. And today, for a few hours after I woke up, I had trouble just trying to walk without having my knees buckle. Cant wait for tonights class

[Empty V]

yeah kips are interesting, my shoulder flexibility is what keeps me from being able to knock them out with a rhythm. but i can do like 15 dead hangs... <shrug> not so bad

HSPU's are bad cause once again, shoulder flex, i'm still on the boxes for those suckers. scary to flip over for me still. working on it.

i go to CFMilford, in milford CT. http://www.crossfitmilford.com/

never done the 'skin the cat' ... that sounds nuts lol wut is it? (maybe we call them muscle ups? but those are hard as s*** so... idk) muscle ups are nuts... i'm projecting 4-6 months until i can even really attempt them. http://www.youtube.com/watch?v=0SSKgxdAoLM

oh and i been at it for just under 2 months now. beginner classes for 4 weeks and i'm about 2 or 3 weeks deep on the full classes. i did p90 before this so i had some experience and pre-xfit-strength when it came to alot of workouts. still i've been making HUGE gains from the beginning. i feel SO much more fit, its awesome.

Dude 15 strict pull-ups is amazing! It looks like you've got a great box! Skin the cat is much easier then a muscle-up. Skin The Cat Video It looks a lot harder then it is, you just have to try it. You're really lucky, I came in as a completely out of shape/overweight 29yo noob. The first 20lbs were easy it's the next 35 that will be tough. Find out if any of your people will be at the games spectating or competing, we'll give them a home. They just have to bring me a shirt So how does this compare to P90X? From what I understand x-fit is like P90X with other people but I've never check out the program.

[Empty V]

Well, keep in mind this is the beginner class and only my second crossfit class taken. We did the overhead lunges with pvc pipes lol. My legs were still sore from all the squats I did yesterday too. And today, for a few hours after I woke up, I had trouble just trying to walk without having my knees buckle. Cant wait for tonights class

Dude just wait, it gets much much worse. After 4 months I still get extremely sore, but mostly my legs. We had one workout where there was a total of 225 squats plus other exercises. Needless to say it was brutal and my legs were beat to s*** for 4 days! They decided that we're not going to have to revisit that one because it put so many people out of commission for too long.

[RobPaulson]

p90x is a great program if you have the time and patience... I say patience because I could only deal with tony horton for so long... i think if i ever saw him IRL i would punch him int he junk. LOL

xfit is much shorter workouts, much higher intensity, with far more range of motion. p90x promotes all the "safe" practice for squats etc, but full range of motion when done in a controlled setting like xfit is way better for you, p90x is kind of like a babied xfit. not baby version, but you yourself are 'babied', almost coddled through the workouts. xfit.. you do work, and go full range, and all out.

and those skin the cats look scary hahaha, once again, shoulder issues. i freak out internally when ym weight is on my shoulders and i have to rotate them. example: first time i did thrusters i did them ALL WRONG cause i was going so slow into the front squat cause i knew i had to extend at the top... <shudder> s*** gives me the willies just thinkin about it.

[Looneybomber]

Skin the cat is much easier then a muscle-up. Skin The Cat Video It looks a lot harder then it is, you just have to try it.

I used to do those all the time as a kid. Now with my joints, there's no way I'd attempt that any more. Sure wish my shoulders would put up with the abuse they used to. I used to be able to sit crosslegged on the floor, do a dip to bring my legs up off the ground and go straight into a hand stand...and maybe it's the abuse I put them through that caused the damage.

[RobPaulson]

wow yesterday was the most fun workout i have participated in yet. it was epic. i really felt like i gave it 150%.

Skill Sets:
Power snatch + snatch balance +Overhead Squat
1.1.1 x 3
rest 2 minutes between efforts

WOD:
4 rounds of
30 seconds AMRAP front squats, 185/125
rest 90 seconds
30 seconds AMRAP double unders
rest 90 seconds
30 seconds AMRAP hang power cleans, 155/105
post total reps completed

7-15-10
9-12-8
9-12-8
11-15-10

The trainer running the session was watching me during the set i did 11 front squats... he just pushed me to not drop the weight and keep it up. was awesome. then during the rest he told me I had one of the best squat forms he'd seen, and that he wished he could keep his torso as vertical and postured as I did. was pretty proud of that.

ALSO tried, tried a muscle up... yyeeaaahhh its going to be a while before i pull that one off

[Empty V]

I used to be able to sit crosslegged on the floor, do a dip to bring my legs up off the ground and go straight into a hand stand...

Damn! Were you a gymnast or wrestler or just ultra strong for your weight?

[Empty V]

wow yesterday was the most fun workout i have participated in yet. it was epic. i really felt like i gave it 150%.

Skill Sets:
Power snatch + snatch balance +Overhead Squat
1.1.1 x 3
rest 2 minutes between efforts

WOD:
4 rounds of
30 seconds AMRAP front squats, 185/125
rest 90 seconds
30 seconds AMRAP double unders
rest 90 seconds
30 seconds AMRAP hang power cleans, 155/105
post total reps completed

7-15-10
9-12-8
9-12-8
11-15-10

The trainer running the session was watching me during the set i did 11 front squats... he just pushed me to not drop the weight and keep it up. was awesome. then during the rest he told me I had one of the best squat forms he'd seen, and that he wished he could keep his torso as vertical and postured as I did. was pretty proud of that.

ALSO tried, tried a muscle up... yyeeaaahhh its going to be a while before i pull that one off

Those are some heavy front squats, I'll take back squats over those any day. Yesterday I was destroyed and performed really poorly. A lot of it has to do with my time off (6 sessions in the last 3 weeks) and a really sheetty diet.

Yesterday our warm-up was 3*3*3*3*3 rep max dead lift. Since we had a big class (14 people) I paired up with a buddy who is a little behind me with dead lifts but smokes me on push presses. Since I've been out of sync with working out and dieting I didn't mind. We hit a 3 rep max of 245#.

The WOD consisted of:

5 Rounds For Time
10 Pull-Ups
10 Burpees

Sounds easy doesn't it? By round 4 I was beat. Round 1 I used the thinnest band for my pull-ups, by round 3 I went up a size, round 4 I was using both ROTFL. My time was so bad I prefer to not post it. Hopefully today will be much better.

[rootS13]

Tonights workout was pretty short:

7 Shoulder presses
7 Push presses
100 m run
7 Push presses where you land in a quarter squat ( cant think of the name)
7 Split push presses ( where you land in a quarter lunge... name?)
100 m run

2 rounds total

My time was 7:30 using a 55lb bar.


On a side note, do any of you guys experience headaches after the WOD? I think that its the way Im positioning my neck/head for some of the movements, but Im not 100 percent sure.

[RobPaulson]

well, my joints r startin to go, shoulder hurt like crazy yesterday. so no presses or dips for me.

did 400m run and 50 free squats for 5 rounds. 250 free squats was painful...

also, no headaches after WoD, i have a headache if idont workout, i am finding i NEED an outlet lately... this bad joint business needs to back the phuk off so i can do my thing.

and i didnt do 185 front squats empty, i did like 125, 185 is insane LOL (those numbers are the RX reqs)

[Looneybomber]

Rob, go check out my post at the end of page 11 regarding safety and not overdoing when starting out. Take it easy, work into it, and let you body adjust to the punishment.

Now for your shoulder... Stop working out! You need to take anti-inflammatories (Ibuprofen up to 800mg 3x/day) , and ice it 3-4 times/day. If the pain gets real bad, you can take 2 Alieve a day too.
------------------------------------------------------------------------------------------------
http://www.itendonitis.com/shoulder-tendonitis.html

Shoulder tendonitis symptoms

Early signs of shoulder tendonitis include a slight pain in the shoulder/upper bicep area when you move your arm up and down. This pain may only occur when the shoulder is under pressure but may still occur at anytime of the day or night.

As the tendonits develops the pain will get more severe and spread from the area where the shoulder meets the arm to all over the rotator cuff. The shoulder will often feel tender and in more severe cases some swelling may be experienced. It's always best to consult your GP to correctly diagnose shoulder tendonitis.

How is shoulder tendonitis diagnosed?

If you think you may have shoulder tendonitis you should stop doing any activities that may stress the shoulder and see your local doctor. Your doctor will ask you for your complete medical history and give you a full body physical examination. If required x-rays may be taken of the affected area. None of these procedures are painful in any way.

A few ways you can help prevent shoulder tendonitis

There are a few ways you can help prevent shoulder tendonitis occuring. First, you need to warm up and stretch the shoulder area before any sport or activity that is going to place strain on your shoulder tendons. Warm ups should be about 5-10 minutes in length. Second, you can be proactive by strengthening the tendons and shoulder muscles before tendonitis develops. This can be done with lingt shoulder exercises performed every few days. For more techniques on how to prevent tendonitis see our tendonitis prevention page.

Treatment for shoulder tendonitis

The treatment that you may recieve for shoulder tendonitis will depend on a variety of factors. These may include:

* Your age and physical condition
* How advanced the tendonitis is
* Your tolerance to medications
* How well you need it to heal (for professional sports people)
* Your treatment preference

Depending on the conditions mentioned above, some of the following treatment methods may be used. Now, these are in order from light tendonitis to very severe tendonitis.

* Rest of the affected shoulder
* Over the counter anti-inflammatory medications
* Ice and light massage
* Shoulder strength training (with very light weights)
* Ultrasound therapy
* Steriod injections (used rarely)
* Shoulder surgery
------------------------------------------------------------------------------------------

I didn't stop working out when my shoulder hurt, then continued to lift weights while working in a warehouse unloading trailers. From the time I noticed should pain and not soreness/tenderness to the time I finally stopped working out was probably 3-3.5yrs, then I spent another 2yrs in the warehouse unloading trailers after that. Mine got so bad that on a daily basis, I couldn't change a light bulb without my hand going to sleep (while icing and taking 2400mg advil/day) and on bad days, the inflammation would cause enough nerve pinching that my arm would be asleep/tingle from the elbow down and I couldn't close my hand.

It's been 2.5yrs since I got an office job and in the last year I finally don't have constant shoulder pain, but it does still come and go. I also have only hit the gym off and on for the last 6mo. I still can't do any overhead movements/presses and my shoulder still gets sore just holding the bar behind my head when doing squats, but at least I'm active and not fat. Probably never get to bench press 175 again, let alone the low 300's I used to, but who cares. I like pressing up those 35lb plates.

Rob, I've had all but surgery on my shoulder and the only reason why I didn't is because I wanted to deal with chronic pain instead of going under the knife. The steroids mentioned above (cortisone) don't help. The physical therapy along with the ultrasound did help, and if you continue to want to work out heavy, daily ice and advil will be a must and you may want to invest in an ultrasound machine. You can find them for around $1500-2000. My wife was going to buy me one for my bday, but then I called her crazy for wanting to spend that much. That buys a lot of beer!

[Empty V]

Tonights workout was pretty short:

7 Shoulder presses
7 Push presses
100 m run
7 Push presses where you land in a quarter squat ( cant think of the name)
7 Split push presses ( where you land in a quarter lunge... name?)
100 m run

2 rounds total

My time was 7:30 using a 55lb bar.


On a side note, do any of you guys experience headaches after the WOD? I think that its the way Im positioning my neck/head for some of the movements, but Im not 100 percent sure.

Nice dude! I think your shoulder presses are what we call strict presses. The ones where you land in a 1/4-1/2 squat are jerks and split jerks (lunge position).

Rob, go check out my post at the end of page 11 regarding safety and not overdoing when starting out. Take it easy, work into it, and let you body adjust to the punishment.

Now for your shoulder... Stop working out! You need to take anti-inflammatories (Ibuprofen up to 800mg 3x/day) , and ice it 3-4 times/day. If the pain gets real bad, you can take 2 Alieve a day too.

Any advice for knees? Before I started X-fit my right knee hyper extended on it own while standing. Now it's hurting to the point where if I'm driving for 20min it starts to hurt a lot. If I set my car to cruise control and stretch it while driving I can get another 10min run in. It's only when I'm driving my SUV and my leg is at a 135* +/- angle. If I'm a passenger or driving a car where my knee is at a greater angle it's not as bad. Is it time to buy a 370z? At first icing it helped a lot and the pain would go away, now it has little to no effect. It feels like there is more movement on my right knee cap than my left. I'm guessing the cartilage is worn out or something.

Thanks!

[Empty V]

Yesterday's workout was awesome.

Buy-In
AMRAP 5min
Double-Unders - I'm just starting to get these and got 4 unbroken(without a single in between) yesterday. My total score was 46. Our top guy got 90 and the lowest got 2.

WOD

21*15*9
Thrusters 75#
K2E(Knees to Elbows)

Rest 3 Min

21*15*9
Push-Ups
Abmat (butterfly) Sit-Ups

We were actually supposed to do thrusters and sit-ups for the 2nd 21*15*9 but my knee was hurting too much to do another 45 thrusters. My time was 10min which was about average. I think I could have gone faster if I was doing the thrusters.

[RobPaulson]

yeah... uuumm so i'm not working shoulders anymore. taking about 2 weeks off from that stuff. gona be cardio cardio cardio for me.

left shoulder is now killing me. thanks for that info looney, I am far too aware of shoulder pain from my past injuries*, and todays workout was just the straw. i dont believe i've really 'hurt' it yet, but i will if i keep going.

we did american psycho today.

W.O.D

"American Pyscho"
5 rounds for reps
30 sec amrap HSPU
30 sec amrap Cleans, 135/95
30 sec amrap Pull ups
30 sec amrap Thruster, 95/65
30 sec amrap Wall Ball
30 sec amrap Russian KB Swing, 70/55 pounds
rest 3 minutes after each round
post reps and comments below

ya.... not cool with my shoulder. def break time. i couldnt even count my reps i was in so much pain. fak.

* to explain injury more, I had chronic dislocation of my right shoulder for about 2 years and then finally had it operated on to tighten, repair, and reattach some ligaments in my right shoulder. worst, most eye opening experience of my life. took about a year to fully recover and start lifting LIGHT again. that was about 2 years ago now in 2008. our bodies are precious and we MUST listen to the signals it gives us.

[bigbadberry3]

Question. When you say "30 sec amrap Cleans, 135/95" what is the split numbers for? 135 for 30 and then 95 for 30? Or guy's weight girls weight?

EDIT: Nevermind AMRAP = as many reps as possible so I get it.

[rootS13]

I believe the 135/95 is that the first number is the RX (prescribed weight.. what you should be lifting) and the second number is the actual weight you lifted. More often than not, the RX is pretty unattainable. I could be wrong though, Im just taking an educated guess.

[RobPaulson]

no, when i post a WOD i just copy/paste it.

the weights go guy/girl for RX of both, i.e. RX is diff for guys and girls. i dont do the weights listed when i post a WOD, ont he one i just posted i did 95lb cleans and 95lb thrusters

[rootS13]

Ah.. I was close.

[bigbadberry3]

Thanks for the clarification. Are the WOD's free to view online or does it come with the membership?

[Empty V]

Thanks for the clarification. Are the WOD's free to view online or does it come with the membership?

Most X-Fits post their WODs on their websites which are available for everyone to see. The HQ site www.crossfit.com post WODs daily as well. I think they do a 3 or 4 on and 1 day off schedule which is only applicable for an individual, not a facility. Some of the x-fits just use what the HQ site posts for their WODs. I totally disagree with this as the WODs should be taylored to the clientele. My X-Fit doesn't post them until all classes are done for the day. They don't even write it on the board until everyone is done with the warm-up. It keeps it very interesting.

[bigbadberry3]

I appreciate that a lot EV. This thread has got me hankerin to try crossfit out for a month or two.

On a side note, I got me a pair of the Vibram five finger shoes. After any jump exercise, i can feel it in my legs and I've never felt it in my calves.

[Urabus GodofTraction]

I appreciate that a lot EV. This thread has got me hankerin to try crossfit out for a month or two.

On a side note, I got me a pair of the Vibram five finger shoes. After any jump exercise, i can feel it in my legs and I've never felt it in my calves.

Good f***' deal! Welcome to the cult, brother! What model?

[bigbadberry3]

Good f***' deal! Welcome to the cult, brother! What model?

Simple black on black KSO. I've used them for about two weeks now. I've played soccer for all my life including college as well as track (middle distance) and had some brutal workouts. For the first time ever though I can feel my calves burning when I'm using these shoes during training. It's either the shoes or I'm getting old but either way I still have nothing but praise for them.

[RobPaulson]

thats sick dude, keep it up with that barefoot training its awesome.

def check out your local crossfit for a 'beginner' session, from what i hear everywhere has the same friendly and welcoming atmosphere. just make sure you call before hand, sometimes they dont have the trainer staff to spare someone to chat with u if a workout is going down.

[RobPaulson]

So, saturday I felt quite faint after my workout (rolled out of bed and went to xfit... not ebst idea ever), so I decided to break down and buy one of the snacks they have at the gym. The one I went with was called a PaleoKit, I chose it cause it was listed as 378 calories, which i knew i needed (faint and all). It was $7 (ouch) but I didnt care... it was so small I couldnt believe it was almost 400 calories. The kids are comprised of free range beef jerky, fruit and nuts.

Impressions? AWESOME. It was so good, the seasoning its sealed in it s absolutely delicious, and for a 100% paleo meal/snack, it was so convenient. It actually filled me up and I was not hungry again for another 2-3 hours (thats usually about how long 400cals lasts me during the day anyway). Now, I know, $7 is a lot for a snack. However, when you know it includes high quality ingredients, I dont mind dropping the $$ on it.

I just ordered a bunch of the website. I figure I will just keep a pile of them for my 'oh s***' moments when I need some food fast to hold me over a few hours. I already buy my own driedfruit/nuts mixtures and make my own beef jerky, but this stuff just SCREAMS convenience. I figure I make up the cost considering how much jerky/fruit/nuts i consume (good lord the TWSS's in this posts are relentless) at such a low cost. this will cover me for when i'm running low or dont have portions rationed out prior. This is going to be far from an every day snack, but once in a while, when i'm low on something, this will save my @$$ when i'm trying to stay as paleo as possible. (not to mention PERFECT for backpacking )

[Looneybomber]

Any advice for knees? Before I started X-fit my right knee hyper extended on it own while standing. Now it's hurting to the point where if I'm driving for 20min it starts to hurt a lot. If I set my car to cruise control and stretch it while driving I can get another 10min run in. It's only when I'm driving my SUV and my leg is at a 135* +/- angle. If I'm a passenger or driving a car where my knee is at a greater angle it's not as bad. Is it time to buy a 370z? At first icing it helped a lot and the pain would go away, now it has little to no effect. It feels like there is more movement on my right knee cap than my left. I'm guessing the cartilage is worn out or something.

Thanks!

You could have some kind of "structural" injury as I like to call it as opposed to just inflammation alone. For example, muscle, tendon, ligament, or cartilage/meniscus strain or even tear. Have a doctor check it out to be sure, cause you could also have tendonitis or bursitis that's advancing beyond what anti-inflammatories and ice can control...which is typical if activity persists.

You may want to look at a condition like this.
http://www.jointhealing.com/pages/knee/ ... lacia.html

If you think you have a cartilage/miniscus injury, check this out and see if this fits you.

What happens with a meniscus tear (torn cartilage)?
The two most common causes of a meniscus tear are due to traumatic injury (often seen in athletes) and degenerative processes (seen in older patients who have more brittle cartilage). The most common mechanism of a traumatic meniscus tear occurs when the knee joint is bent and the knee is then twisted.

It is not uncommon for the meniscus tear to occur along with injuries to the anterior cruciate ligament (ACL) and the medial collateral ligament (MCL)-these three problems occurring together are known as the "unhappy triad," which is seen in sports such as football when the player is hit on the outside of the knee.

Symptoms of a Meniscus Tear?
Individuals who experience a meniscus tear usually experience pain and swelling as their primary symptoms. Another common complaint is joint locking, or the inability to completely straighten the joint. This is due to a piece of the torn cartilage physically impinging the joint mechanism of the knee.
The most common symptoms of a meniscus tear are:

-Knee pain
-Swelling of the knee
-Tenderness when pressing on the meniscus
-Popping or clicking within the knee
-Limited motion of the knee joint

Diagnosis of a Meniscus Tear
Any patient who has knee pain will be evaluated for a possible meniscus tear. A careful history and physical examination can help differentiate patients who have a meniscus tear from patients with knee pain from other conditions. Specific tests can be performed by your doctor to detect meniscus tears.
X-rays and MRIs are the two tests commonly used in patients who have meniscus tears. An x-ray can be used to determine if there is evidence of degenerative or arthritic changes to the knee joint. The MRI is helpful at actually visualizing the meniscus. However, simply 'seeing' a torn meniscus on MRI does not mean a specific treatment is needed. Treatment of meniscus tears depends on several factors, as not all meniscus tears require surgery.

[Looneybomber]

Giving blood and working out, does this work?

This is something I've never done, give blood that is. What's the recovery time like? Could I get a high rep leg workout in a few hours later or will I face plant it warming up on the treadmill?