Running

[treelizard]

Also, I challenge everyone to do butterfly situps. Those kicked my ass. My abs are SO sore today, and I thought core strength was one of my strong points.

[gregimotis]

Wait a second here, the WOD said 'sit-ups and back extensions' I did those, but where did these butterfly sit-ups' come from?

[treelizard]

Nice job doing the WOD!

The situps prescribed in that WOD were glute-ham situps. You can see a couple videos on it on the "exercise" page on the cf site.

The butterfly situps or frog crunches or whatever you want to call them came from a Crossfit trainer I was lucky enough to meet with for a couple hours as he was driving cross country. He demo-ed 'em for me, corrected my form until I mostly had 'em and told me to do them instead of the situps I've been doing for my crossfit warmup (CFWU) from now on. I did them for one day and my abs are still sore even after yesterday's rest day.

I'm gonna do today's WOD at midnight tonight.

[gregimotis]

I cheated a bit yesterday - did the sit-ups with my feet under a heavy bag and the back extensions I also made a bit easier. In retrospect, I could have done the sit-ups, but I barely finished the back extensions even with cheating (and the taunting of my fellow gym rats).

This eve I'll try the new one and report back. I can already taste failure with those L-ups .


Alos I'm checking out the video's and forum a bit today.

[treelizard]

I can't do L-ups, so what I do is I'll do two seconds of L-sits for every (assisted or jumping) pullup. I can only do about 30 seconds at a time so today I'll have to break it up a bit.

Yeah check out the vids and forum and the FAQs and getting started page.

[blitz]

Tree, what else are you doing besides Crossfit? Any regular excersize such as martial arts, sports etc? How many hours/week or whatever do you sweat besides Crossfit? In other words, is it most of your excerize or would a person have to lighten the WOD's quite a lot in order to maintain other stuff?

I'm teaching Muay Thai and BJJ three times a week (moderate workout) and starting to train for a 10k in the fall (three-four days a week running) plus other stuff here and there. The Crossfit stuff looks like a cool base regime, but I also tend to get in over my head and crash myself. Any thoughts?

Besides, I want to try and join the cheer-club you guys have going here.

I don't do Crossfit yet, but you can take my word on it, it does wonders.

[treelizard]

Crossfit warmup times three (minus pullups, plus IT band stretches, used assistance for dips)

35/20/5 thrusters and assisted pullups (followed by 70/40/10 seconds L-sit), everything broken except last round, 28 minutes even.

Thrusters: started out with 40# barbell, then moved to a 35# barbell and finally switched to two 15# dumbbells at the end. Pull-ups: started with 40# assist, switched to 50#

How'd you do, Gregi?

[gregimotis]

Crossfit warmup times two and considerably cheating on the pull-ups and dips, minus Samson stretch, plus four minutes of jump rope and one round shadow boxing.

WOD - my medicine ball is only eight pounds so the throws were hard but I finished without cheating. I did two L-pullups to prive I could then went to the Treelizard L-sit. It took me a looong time but I finished.

Nice job on the 'warm-up' I needed a warm-up before the warmup!

[treelizard]

Nice job Gregi, you should time it next time and watch your scores magically improve in a short amount of time.

The L-sit took me forever too, my abs are fried from the past however many WODs. Normally I can do 30 seconds at a time, this time I had to break it up.

How did you cheat on pull-ups and dips? I'm thinking of switching to jumping pullups instead of Grav to get my cardio up. Yeah, Samson stretch is boring but at least stretches yr shoulders.

Shoulder presses today! I won't get to the WOD until way late tonight, again.

[gregimotis]

Nice job Gregi, you should time it next time and watch your scores magically improve in a short amount of time.

The L-sit took me forever too, my abs are fried from the past however many WODs. Normally I can do 30 seconds at a time, this time I had to break it up.

How did you cheat on pull-ups and dips? I'm thinking of switching to jumping pullups instead of Grav to get my cardio up. Yeah, Samson stretch is boring but at least stretches yr shoulders.

Shoulder presses today! I won't get to the WOD until way late tonight, again.

With both pull-ups and dips, as I get tired I touch the floor and push off. I try not to cheat any more than I have to in order to finish (although that's still a lot)

How are you doing the L-sits? I put my palms on two paint cans on the floor - I don't think I could do thirty seconds, maybe tonight I'll try it.

I may not get to the gym at all tonight - call it a rest day.

[treelizard]

I actually have an L-sit machine at my gym. You just put your elbows on the pads, get your feet off the pegs into an L shape and hold it as long as you can. I saw...was it beastskills? When I'm done with four things I have to do right now (maybe around 9PM), I'll see if I can find the web page that shows different L-sit options.

As far as cheating for pull-ups, crossfit actually encourages kipping pullups, look for it.

30 seconds was the longest I've ever done, I didn't do that long yesterday though. Abs are sore sore sore, thank G-d today is shoulder presses.

You can take as many extra rest days as you want with all the BJJ you do and with you just starting out. When I first started I did maybe three days a week.

[treelizard]

CFWU X 1
shoulder presses 7 rounds 3 reps 35/35/40/40/45/50/50

[treelizard]

Aargh, the L-sit article was in an old CF Journal so I can't post it, but the basics are that you can do a hip flexion strength test by standing on one leg and raising the other knee to hip level and then press down on the knee to see how much force it takes to push it down. Someone who is good at L-sit (like, really good--can hold 3 minutes) will tip over before their knee will drop.

The article suggests counting 15 second holds as one point and trying to work up to 12 points within six months. Paralettes and parallel bars are good for beginners, the floor is the hardest and should be used for measuring.

[treelizard]

CFWU (minus back XT's, plus knee stretches)

Squat cleans, perfect form 21-15-9
Back extensions 42-30-18
30 minutes

[EmptyneSs]

i had to lift two big screens up two flights of stairs each today when i ran a delivery