Crossfit Challenge

[bigdogbob]

Chilli I think I learnt my lesson last night. Anyone been watching Willies Wonky Chocolate Factory??? Wanted to try a strong dark choc, about 70% is the strongest at the supermarket so after crossfit..feeling workedout and self righteous of course.. bought a block. Took it home the family loved it too and me, hubby and the kids demollished 3/4's of it \:D/ :clap: :oops: well I couldn't stop there :shifty: after the kids were in bed and hubby was packed off to work I took the rest to bed to eat while i read my book...WRONG so WRONG..anyone for insomnia and thrashing around, I feel so knakered today but it was really really really yummy :pfft:

[bigdogbob]

Sore back and butt today.

Strength: Push Press (Shoulder press with a little dip for momentum to help) 5x5 15kg, 25kg, 35 kg, 35 kg, 40 kg (for 2 reps)

WOD

21 x sumo deadlift high pull (required weight for females 35 kg) started on that for first round then had to drop to 30kg for round 2, then to 25kg for rounds 4 +5...pissed off by that :cry: :x

15 ring dips (need the blue band (least stretchy/hardest)for these)

for 5 rounds took me 14:47 and I finished first but I'm pissed off with myself for not hardening up and just doing the heavy weights grrrrrr :evil: :x

[runveerun]

I finished first

8)

[rose]

Don't be hard on yourself Miss, you did really well. 40kg push press, good stuff :nod:

[bigdogbob]

Back again

Technique: 10 mins practice on Handstand push ups (nix on this after the last two nights workouts)or Turkish get ups (did these with 12 kgs) or double unders

WOD

15 overhead squats (rx girls = 30 kgs..yah right 15kgs for me)

400m run

5 rounds for time

Took me 16:22

My running is getting better..thanks to God :pray: and I even found myself running instead of walking when I was out with the dog the other day heaven forbid :pfft: :roll:

Day off tommorrow, rest these sorry bones as well as a 5am outing for fish..minus spewing kids this time, nanas sleeping over yayay :clap:

[bigdogbob]

Yeeha on the water by 6am, beat the baot ramp shuffle

out til 1pm..came home with a chillybin of 13 nice snappers - good size most of em, couple of piddly barely theres we caught first but thought we'd better keep cos we usually catch nothing :pfft:

Nana nap time :nod:

[teamfatboy]

Mmmm, snapper =P~

Nice work, Nessie

[bigdogbob]

Good workout today after a rest day..ahh what a difference a day makes :grin:

This crossfit thiing is sure making me strange, I ran almost my whole walk with the dog today...what's happening to me..doodo doodo doodo doodo (X files music) :clubbed:

Strength: Pullups 3x3 (blue band, body weight, 5kg, then attempted 10 kg and nearly made it..soooooooooooo close :? )

WOD

run 400m

21 pullups

21 wall balls

run 400m

15 pullups

15 wall balls

run 400m

9 pullups

9 wallballs

Did it in 13:23 Yayay all done properly 2nd finished :grin: \:D/

Class at 8am tomorrow but at least it will be over an done with.

[bigdogbob]

8 am class today...was ok

Started with technique pratice on kettlebell clean and jerk, never done these with a kettleball before quite hard, almost smashed my watch :pfft:

Then a 5 min double under skip challenge - I won \:D/ with 81 double unders in 5 mins

WOD partner workout - CARDS

hearts - burpees

clubs - toes to bar

spades - kettlebell clean and jerk (12 kgs)

diamonds - kettlebell swing (12 kgs)

Took me and my partner 17 mins, last finished of the three pairs :oops:

Then walked the dog for 30 mins...

feeling the need to stretch the workouts a bit longer..they are full on knackering but at only about 15-20 mins it doesn't quite seem like enough to be fully efficient...what do you guys think????

[bar-belle]

Yeeha on the water by 6am, beat the baot ramp shuffle

out til 1pm..came home with a chillybin of 13 nice snappers - good size most of em, couple of piddly barely theres we caught first but thought we'd better keep cos we usually catch nothing :pfft:

Nana nap time :nod:

Nice catch there Nessie...and it always tastes better when you catch it yourself

Not sure of the age of your kids but for anti spew give them Paihia Bombs (order by fax/phone and they will courier) from Paihia Pharmacy...cheap and the best ever for seasickness.

Your training looks awesome...I'm intrigued by the training style :nod:

[bigdogbob]

Thanks for the anti spew tip have to try it soon

My training is interesting as no day is the same, but I'm having trouble with my joints too ,like your elbow, it sucks when things hurt :evil:

your training looks great. I am impressed with the intensity you train at and the results are obvious..strength, decrease bf %..keep it up!! Helps to have a training partner though, that's part of why i got lax at the gym no partner as hubby an I work different shifts, we used to train together on and off but now there's no place for the kids since the numpties of harbour fitness took over the place :cry:

But crossfit is good cos there's the competition and encouragement to go hard every time.. and if hubbys on shift I can take the kids anyway

[bigdogbob]

seem to be getting crazier and crazier

Ran about 3km this morning with the dog, then took the kids to the pools this arvo and while they mucked around me and hubby swam lengths..prob did about 500 or so metres which is HEAPS for me cos I swim like a brick :pfft:

Then crossfit tonight

Strength: Push Press 5x5 20kg bar, 30kgs, 35kg, 37.5, 37.5

WOD

10 kettlebell swings 16 kg

15 press ups

run 400m

20 min AMRAP

I did 6 and came 2nd again YAYAY there were heaps of people there today too at least 15 so I'm stoked..must be getting fitter \:D/

[Chillicat]

You're a machine!

[bigdogbob]

Well today I finally got to meet "Fran" she's one of the crossfit benchmark workouts and I'm proud to say she didn't own me as much as I feared and I managed to complete her to required standard...although my squats are not quite low enough yet.

I'm working hard on improving the technique there...it's alot of mechanical faults in this old body....achilles ->shins too tight -> hip flexors too tight -> no lower abs..connected to the shit form where I come too far forward which means I can't take a heavy load without crumpling mmmm not easy to rectify

anyways back to the lovely Fran

21 bbell thrusters (full squat to overhead press) 30kgs

21 pullups

15 bbell thrusters

15 pullups

9 thrusters

9 pullups......and there you have it ...that's all folks...yeah right :doh:

took me 10:34 would have liked a sub 10 but not hard enuff yet.

Beaten by the owners partner who peeled it out in 7:50, we're very similar in size strength etc...cept I've had 3 kids and I'm 10+ years older than her...well that's my excuse anyways..works for me!!!

Having a beer now

oh yeah :clap:

[bigdogbob]

Had my bodyfat measured today..not a pretty result I won't scare you with the details needless to say now I have a place to start from to work down...down...down...down...down...down...you get the idea

Today at crossfit was just a technique practice time..oh what a relief after Fran yest..apparently last week a girl at crossfit nz finished fran in 3mins something...big big ups to that machine wowowowowow :shock: :shock:

she coulda done it three times over in the time it took me :oops:

Technique practice ranged from the clean, to Turkish get ups, some gymnastics stuff (stayed away from that one) and double unders.

Nice to just not race at a million miles an hour doing the WOD. Rest day of sorts, bet we get whacked with angie or filthy fifty for payback tommorrow hahaha :doh: shouldn't have put that in writing me thinks :naughty: :doh:

[bigdogbob]

Well it wasn't the filthy fifty but still a pretty hard out exercise combo tonight.

Strength: Overhead Squat 4x3 15gs, 15, 20, 20

I have been working hard on stretching and trying to get my squat better with my torso more upright and so didn't go heavy just went for good technique and it seems to be improving...but bluddy frustrating

WOD

21 kettlebell swings 16kg

15 burpees

9 situps

30m overhead plate (15 kg)walking lunge

4 rounds

I did it in 18:23..last time i did it it I only used the 10kg plate for the overhead lunge and it took me 20:20 so I am pleased with the improvement and that i did the workout rx (as required) :grin:

[bigdogbob]

Quads doms from yest lunges set in about 30 mins before class today but I sucked it up and thankfully no running.

started with 500m row time trial..I am now secondon the board but i beat my last time by 100ths of a second yayay improving :? 1:59 down to 1:58.9

Workout was a killer

50 wallballs

50 pullups

35 wall balls

35 pullups

20 wall ball

20 pullups

Took me 20:34

105 pullups kipping, no band yeeeeeeeahhh baby (not forgetting the 105 wallballs) have a ripped hand to prove it too...war wounds..battle scars grrr hard

[bigdogbob]

Had a rest day yest oh so nice :nod:

Went in this morning and did yesterdays workout with the owners partner

400m run

20 deadlifts 70kgs

30 pressups

40 air squats

50 double under skips

40 air squats

30 pressups

20 deadlifts 70kgs

400m run

took me 19:59.34....a sub 20 mins thats what i like, made it home about 2mins before my training partner. I had her up to the skips but i still haven't got them sorted, lots of nice whip marks and bruises on my lower shins. Then took over the lead again on the pressups and held it from there...nice way to start a sunday

[bigdogbob]

Tried to go to class on Monday but I had wrecked my shoulders after the 105 kipping pullups on Friday and couldn't move them very well. Got there,tried a coupleof things and walked straight out again.

Yesterday I sucked it up, after some antiflams and went back cos the workout was "Helen"..one of the baseline workouts

400m run

21 kbell swings 16kg

12 pullups

3 rounds for time

I did it in 11:54, not so bad, stopped a fair bit cos of my shoulders with the pullups but got thru and they're not so sore today.

Been given/offered a free entry into the xfit sectionals (value US$100, which is qualifying for the regionals (in Sydney in March), which is qualifying for the international crossfit games(July in the states).

It is in 1 months time here in Auckland and is the NZ/Tasmania/Victoria sections. I'm in a real quandry as to what to do. I know I'm performaing reasonably well for a noobie but still can't squat properly. I would like to give it a go but don't want to make a dick of myself or be there just to make up numbers.

Advice PLEASE

[teamfatboy]

Nessie, I don't think there's any danger you'd be there to make up the numbers... I looked at your journal and the improvements are clear.

I'm sure there'd be advice, and folks on here who'd be only too happy to work with you on your squats.

Treat it as a challenge, and take the step-up... :clap:

[Chillicat]

I'm with TFB on this. You're doing great, and if someone things you should do it and isn't even going to charge you - I'd go for it!

[ThePman]

I know I'm performaing reasonably well for a noobie but still can't squat properly.

What are you currently doing to work on it?

There's a pretty specific set of immobilities and/or weak postural muscles to look at when dealing with squat issues, and they're pretty easy to address if you work on them.

[bigdogbob]

My issues are mainly with the hip flexors being too tight,can't keepthem open when squatting, no lower abs to speak of and my shins/achilles are tight too. Basically I can squat but I lean too far forward.

I am doing hip flexor stretching, box squats and some swiss ball stuff, any suggestions greatly appreciated

[ThePman]

My issues are mainly with the hip flexors being too tight,can't keepthem open when squatting, no lower abs to speak of and my shins/achilles are tight too. Basically I can squat but I lean too far forward.

I am doing hip flexor stretching, box squats and some swiss ball stuff, any suggestions greatly appreciated

When you say tight hip flexors - are you actually having your knees bow inwards when you're driving out of the bottom? Or do you have other symptoms?

If it's the knee-bow, assuming it's just a tightness and weakness of the hips and not a real structural issue, that can usually be corrected with split squats and lunges. If there's just a weak external hip-rotator in there causing that problem, single-leg work will sort it.

Another option is to put a band around your knees to reinforce the "knees out" cue.

Do you have problems hitting depth and getting a full ROM with your own bodyweight?

Do you ever do front squats? If so, do you get the forward-lean there? It could be a hip issue if so; if not it may just be a core-strength problem. Front squats can help with that issue regardless.

For the ankles/calves:

[bigdogbob]

Thanks all, still thinking it thru.

today we did strength deadlifts

started 60kg x 5reps,80 x 5, 80 x 3, 90 x 3, 100 x 1, 105 x 1 (PB!!) 1.8 x bodyweight but apparently terrible form. :roll: :? ..in my mind I got the weight up that's all that matters :nod: I know you powerlifters will be telling me different I'm sure

WOD

3 turkish getups 12 kg rx I only did 8 cos my form on these isn't quite right yet (mmm yeah I kinda just clicked to the contradiction with above too, but when doing more than 1 it makes a difference)

20 double under skips

5 rounds for time

This ended up being one of those workouts where I felt ..yep not ready for no competition just yet, apart from the deadlifts.