Did you take 2-3 minutes between sets? That really helped me a lot, almost as good as new in 120 seconds.
I'm taking an extra rest day after yesterday's punishment. I'm feeling a bit beat up. My lower back is sore and legs and arms are sore and I just feel like I got hit by a Mack truck or something. Trying to decide whether to take a half week (like scale the already scaled WODs I would normally do in half) or even take some time off. I was looking through my training log and noticed it's been five weeks since I've really given my body a rest. When I started I was only working out 3-4 days a week and now I'm doing 5-6, and my level of intensity has increased. The past month has really been brutal.
Most people I know who Crossfit will do full intensity on weeks 1-3, a half week on 4, full intensity 5-7, half-week on 8, full intensity on 9-11 and then take week 12 off from WODs and just play sports or do whatever instead. I've gone pretty hard for five weeks straight so I guess I have to make a decision.
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Freakin' WOW!Originally posted by treelizard View Post
I ended up doing this WOD on Sunday: CFWUX3 in 25 minutes then 7 X 3 X 30lbs cooked my shoulders good. Then one mile run; sprint/recover/sprint/recover/etc.
Blitz, sorry to hear about the knee.Leave a comment:
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Originally posted by blitz View Post
what's wrong with it? time to work on upper body?
I worked out today with this badass in the Air Force base. 37 minute workout, 4 rounds of 1/4 mile runs followed by 10/20/30 calisthenics (I think we ended up doing 20 burpees, 50 situps, 40 squats, 30 pushups, 40 lunges (20 each side), 30 flutter kicks and a 30-second sit hold. Everything broken, including me. Run was more like a run/jog/walk/jog typa thing. Dude was nice enough to wait for me. Next time I'll scale back so we can both go fast. Followed by pullups (he did 27, I did 7 assisted and 7 dips) and L-sits (max 25, goddamnit, twice, I sware I can do 30), he could do 40 seconds.Leave a comment:
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i had to lift two big screens up two flights of stairs each today when i ran a delivery
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CFWU (minus back XT's, plus knee stretches)
Squat cleans, perfect form 21-15-9
Back extensions 42-30-18
30 minutesLeave a comment:
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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.Leave a comment:
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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.Leave a comment:
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Originally posted by treelizard View Post
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.
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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.Leave a comment:
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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!Leave a comment:
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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?Leave a comment:
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