Crossfit Challenge

[teamfatboy]

Keep going Nessie - 1.8x bw, you'll nail that 2x goal of yours before you know it :clap:

[SoaringSwine]

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

Haha, no. A powerlifter would say a PB is a PB, no matter how ugly it is (so long as it's legal). Not far from 2x BW!

[bigdogbob]

thanks you guys..yes it was definitely legal and i could feel it wasn't pretty but as you say a PB is a PB I'm taking it :pfft:

[bigdogbob]

I am attempting two full crossfit workouts today to see if the ol bod can handle the rigours of a day of competition.

915am Learning the snatch

WOD - Cindy

5 pullups

10 pressups

15 squats

20 mins as many rounds as poss

I managed 13 rounds..when i looked back in the records i did 14 last time mmmm I was going hard this morning too :?

I thinlk tonight I'll be lucky to push out 10

[bigdogbob]

Thought wrong...mammoth fail ...only made it thru 6 then felt the rotators going and stopped.

Another not ready wake up

[teamfatboy]

Um.... this would be you practising snatch :pfft: and doing 13, instead of 14, rounds of Cindy the day after you pushed yourself to a PB on deadlifts, and did the WoD ?

[bigdogbob]

I know we're our own worst enemies arent we.

Got 3/4 of the way thru registering last night and the computer froze...is it a sign :pfft:

Gotta love the snatch ay TFB :pfft:

Tried hill running today cos I'm thinking it's held in Panmure..odds on we gonna run up Mt Wellingtn or something equally gay...I SUCK AT RUNNING

but did it, well once again about 3/4 of it..even my furry friends too knackered to eat his bone :grin:

Rest day, will make a firm decision by Sunday, spending Saturday having a coming of age day/night in a hotel in town with my nearly 11 year old daughter..it's "that" talk time and girly stuff, should be fun ..maybe..God knew how to joke when he gave me a girl for my first baby cos i'm the biggest tomboy in town

[Chillicat]

Got 3/4 of the way thru registering last night and the computer froze...is it a sign :pfft:

:naughty: no it's not a sign!

[bigdogbob]

Yesterdays

WOD

15 kb swings (rx=16 kg I did it with 20kgs, figure if i can get used to this then I will be ableto do 16 kgs really easy and fast)

10 ring dips (still need the band but they are really easy need to get off the band and do solo)

7 rounds

Took me 10:32 I think, shoulder inserts are a bit sore today.

Made my decision last night that I would give the sectionals a go..whoa 4 weeks and counting

[teamfatboy]

Made my decision last night that I would give the sectionals a go..whoa 4 weeks and counting

Great, well done :clap:

Keep us posted! Oh, and remember the 'No beer Mondays' rule :grin:

[bigdogbob]

I won't be drinking for the next month now (that's like ????!!!! for me :pfft: ) ..and I 'll have to do something about my shocking eating too :shifty:

Why do we do these things..that's right downright vanity and foolishness

[bigdogbob]

Just had a sprint session with hubby.

400m warm up....soooo freakin hard

4 x 50m ,50%, 50%, 60%, 70% warm ups

10 X 50M @ 100% 1 min rest between sprints

Managed to catch him by the 10th 50m sprint.

wish I could rely on there being a sprint in the sectionals but i know it will only be a slog your guts out long distance... up hills....thru sand...maybe even chased by wilderbeests :pfft:

[Danomyte]

... up hills....thru sand...maybe even chased by wilderbeests :pfft:

LOL Nessie

Great training log. Keep it up and smash the Sectionals!!!

[bigdogbob]

Today we did the MEANEST workout so far in the steaming hot afternoon sun :puke:

KELLY was the lovely (NOT!) ladies name

400m run

30 box jumps (60 cms)

30 wall balls (6kg)

5 rounds for time

There were so many times in this workout I thought I was gonna spew and by the end I was soaked in sweat yeeech

Took me 39 mins and i felt every single one.

The price we pay, hope that one doesn't come up in the sectionals

[bigdogbob]

An early morning outing today @ 6;45 am

weigthed pullups -5x3 reps only managed the 5 kgs today..slipping :roll:

WOD

deadlifts (55kgs)

ring dips (I did all my ring dips (55 total) freestyle, with no band but by the last reps I re-rooted my shoulder insert in the process grrr)

toes to bar

start at 10 reps go down to 1

took me 24 minutes

At least i know i have mastered ring dips if they come up in the sectionals

[rimma]

Hey Nessie, cool journal.

Impressive deadlifts earlier... do you have a background in weight training, and how do you rate crossfit? Just curious.

Keep up the good work!

[rimma]

Sorry, should have read the first page of your journal before commenting. So are you still on the free xfit trial or are you paying for it now? Be interesting if you did a review of the experience at some point with comparisons before/after.

[rose]

Good luck for the sectionals Nessie, sounds like Outward Bound on a bad day would be easier.

Please look after your shoulders too. X-fit aside, are you doing any shoulder rotation/rotator work? Kipping pull-ups look pretty hard on them, and I don't know how X-fit works, but do they provide any kind of guidance re ensuring you don't end up with muscle weaknesses/imbalances because some muscles just simply aren't worked, or some worked more than others?

[bigdogbob]

Hey Rimma Yeah the free month finished but I just transferred my gym membership into crossfit which should be good for about 6mths i hope???

Rose, in termsof rotation/rotator work I just do some light light exercises like the physios dish out...it's an old injury on the right hand side from benching in the ol days but i think its a combo of everything now not just the kips.

and old age of course :nod: :shifty:

[rose]

Given your prior shoulder injury I'd be real cautious about doing anything that might aggravate it.

Personally, I wouldn't do kipping pull-ups even if I was a trained gymnast, let alone if I had any kind of shoulder damage.

I don't mean to lecture, I just think shoulders are really important to keep healthy. You can try and minimise injury by maintaining shoulder health etc, making sure you do the rotation stuff, pay attention to upper back and rear delts etc, but when I posted that vid of the kipping pull-ups my first thought was no way, wouldn't even try one.

I recently ran them by a mate of mine, who said:

I tried a kipping pullup the other day just for the fun of it, and both rotators might as well have caught on fire. They aren't in the best of shape to begin with, but if I tried to do them my arms would come off.

I just think it'd be sad if you did some real or further damage to your shoulder(s). I guess with things like that I like to think long term quality of life etc.

[bigdogbob]

Yeah I know what you mean...gotta look after the body.

I am staying off the kips for the time being, shoulders feeling ok today after a day of ice and antiflams.

It's not just the kips though, it's with pressups and the ring dips from yesterday, but I know it's the kips that aggravate the rotators the worst.

[bigdogbob]

What a week and it's only Thursday :?

Yesterdays WOD - "Badger" a HERO workout, that they name after guys that die in Iraq and stuff like that

30 clean squat (30 kg rx I only did it with 20kg)

30 Pullups (Resting the shoulders so did ring rows instead)

Run 800m

3 rounds

took me 34:20 imagine if I'd done it properly :shock:

Back to work next week that will be a shock :shock: :doh: :shock: :shock:

[bigdogbob]

nice workout today..I enjoyed it..well once it was over of course

WOD

21 double unders (nearly cracked these yay)

15 pressups

9 kettlebell swings 16 kgs

7 rounds

13:54 time..happy with that, the pressups were the worst, getting down to singles by the end

Workout tommorrow is the crossfit total

shoulder press + deadlift + squat for total weight (3 tries for max on each)

[teamfatboy]

In this heat, seven rounds of fifteen press-ups would kill a lesser mortal, Nessie - and that's before you add on the other stuff, so well done! :clap:

Good luck for tomorrow, hope the shoulder holds together for the press :pray:

[bigdogbob]

cheers TfB, yep it was quite the sweat fest ..has been all week.

I hope the shoulders ok too, tryiing to beat 37.5 kgs :? and go 110kgs on the dead, squat don't think I'll get much I have so much trouble getting to below parallel