The sport of fitness, the art of getting better

http://crossfit.com - 051231
http://www.crossfit.com/cgi-bin/moveabletype/mt-comments.cgi?entry_id=1017 (the kipping pullup) Post questions and reflections to comments.

"Kipping in pullups is cheating just like pumping your arms is cheating while running." I forget who said that but they are a freaking genius!
DH pull ups: 2 and done for the day.Kipping pullups: 4-7 rep sets for multiple sets
Having people stop and stare at you "cheating" : Priceless.
The main thing I like about kipping is... I CAN FINALLY DO IT!
Being able to do entire workouts with unmodified pullups is a huge ego boost in one way but kills you metabolically because 1 second of rest between 30 pullups is 25 seconds you don't get when you kip for 6 5 rep sets, plus the kip adds a metablic demand straight pulls do not have.
I still try the dead hangs periodically and I went from 1 to 2 in the amount of time it took me to go from 0 to 5 reps of kipping. So I expect a similar return when I got from 5 kipping to 10 and from 10 to 20.
Cheating ROCKS.

The sport of fitness, the art of getting better

The sport of fitness, the art of getting better

100 burpees - 17:15

I did this as a challenge to myself on the day after Christmas. Originally I had planned to do Barbara, because a year ago I did 3 rounds with burpees. I had only been doing crossfit for 4 months.

I saw the Burpees x 100 thread on crossfit.com and thought, wow, that sounds interesting. I love burpees! Burpees were the first thing I ever did from crossfit.

Anway, I typed this big long post from my blackberry, but lost it because blogspot uses Java aned BB don't do java!

so about 17 sets of 5 burpees, and a couple sets of 2 and 3 each. I applied the trick Jason and Ricky taught me for Jumping Squats (evil bastards) - drop into the squat from the jump. I dropped from my burpee jump straight to the squat-thrust. I was able to do almost all the sets without stopping in the squat position.

Definite benchmark workout! Gonna do that one on my birthday!

Saturday's workout

I thought I was doing the Pack (25-45#) but 45# was the Big dog Wgt.

Run 800M
50 Hang Squat clean 45# (sub 2 x20#db)
5 rope climbs or 50 pullups (mix pull ups and rope climb)
Run 600M
25 Hang Squat Clean 45# (sub 2 x20#db)
3 rope climbs or 50 pull ups (Mix pull ups and rope climb)
run 400 M
.....stopped at 40 minutes.

the rest is:
15 Hang Squat Clean 45# (sub 2 x20#db)
1 rope climbs or 50 pull ups

CINDY

Cindy

13 rounds (pushups on knees). This is the same as my last attempt.

One thing that is remarkable - I have not been doing CF more than twice a week for the last 3 months.

And I still got 13 rounds on this workout. Imagine if I had been keeping up my 4-5 w/o per week routine. I am going to start kicking serious butt as soon as I get back from my vacation. *determined*

Wednesday workout

21-18-15-12-9-6-3

Squats
Pull Ups
Push ups
Toes to Bar

I did it with mostly knee push ups and knees to elbows. 50:00 First round 12 min, second round at 24, third round at 30....

Mike did it in about 13:00.

3rd workout this week!

From class today:

Big Dogs
run 800M
50 x HSC 45#
5 rope climbs or 50 pull ups
run 600M
25 x HSC 45#
3 rope climbs or 50 pull ups
run 400M
15 x HSC 45#
1 rope climbs or 50 pull ups


I started this with 2 20#dbs. climbing the rope was...ummm...embarassing. I managed one ascent and half attempt in the first round. Second round, I stepped all over mike h and still did not get up the rope. Did tortured pullups instead.

Did not finish. Do not pass go. Do not collect big dawg workout points.

Helen - 12kg 17:21

Dammit.

And, it was with a 12kg bell. I haven't been crossfitting regularly so I figured it would be suicide using the 16kg bell.

Last time with 16kg was 17:26

dammit.

Gotta get to Brand X more often. Frickin' work.

The sport of fitness, the art of getting better

1:04
Did puppy rounds but did mostly pack movements.
(for 15 mu)
45 pullups (9:36! plus nasty blister on my left hand)
15 bar dips + 30 bench dips
(I could only do sets of 1 & 2 on the bar going down as far as I could - which was pretty far. Then I figured I was losing intensity and finished up with sets of 15 on the bench)

Followed by
3 rounds of
15 heaving snatch balance, lunge, lunge X 35# (for 45#)
10 burpees + jump up to bar
5 Bear complex X 35# (for 95#)
200 m

Finish with
30 Dumbbell shoulder presses (for 15 HSPU)


I tried the HSB with 45# but had to drop the bar from the top. Then went down to 35# bar. Did sets of 5 until third round when I went to sets of 3.
I could have done the Bear complex with 45 # but just stuck to the same bar. Besides it was are real bear with 35#! ;) I was able to do sets of 3 & 5.

Frannie takes another victim

A friend of mine was browsing Crossfit.com and found a video of Fran.

He decided it looked simple enought so he set himself up with a 95# bar in the gym and set to work. After one thruster went to 75 pounds, and after a few more went to 65#.

He did finish the workout with reps little bit modified.

The next day: "I feel like crap today and I'm blaming you, Laura."

heh. I said Welcome to the club. Everyone gets their asses kicked by Fran.