http://board.crossfit.com en Fri, 20 Nov 2009 21:53:19 GMT vBulletin 60 http://www.board.crossfit.com/images/cnome/misc/rss.jpg http://board.crossfit.com http://board.crossfit.com/showthread.php?t=53170&goto=newpost Fri, 20 Nov 2009 21:47:56 GMT Well, I finally got a set of rings (http://www.roguefitness.com/store/rogue_rings.php) (WFS):pepper:; and have quickly realized that I am in need of... Well, I finally got a set of rings (WFS):pepper:; and have quickly realized that I am in need of an outdoor station to swing from. My question is this: Is there a standard width you guys use, or does it vary from person to person? I am 6'5'', and have a wingspan of about 6'7'', so I need a decent spread for when, God willing, I am able to do an Iron Cross. Should I give myself a foot of clearance on each side, 2 feet? What do you guys think?

I am on a corner lot and my back yard is quite open for all to see. I will most likely only go with one width/bar and just make a way to climb up to the bar to do kips, instead of adding more for my neighbors to look at. I will probably end up drilling a secondary hole and insert a pole as needed for lower work/kips. I have (2) 16' 6x6's from overhead temporary service poles (from a job wiring a house in the country) that I will use for my uprights. What do you all use for your bar, black iron pipe from Lowe's?

I must say these things are addictive; and fun! I said to myself that I would start out slow and just do some pull-ups, dips, and a few other basic things to get used to them. Well, before I knew it I was doing upside down pull-ups, so much fun, haha. I can already tell that these are going to help me make major strides forward in my core/upper body strength.

Any input you guys have would be greatly appreciated. Thanks for your time. ]]> Equipment Brian Russell http://board.crossfit.com/showthread.php?t=53170 http://board.crossfit.com/showthread.php?t=53169&goto=newpost Fri, 20 Nov 2009 20:34:18 GMT Hey all.
Just got my rings last night, set them up this morning and i've watched a few videos on the muscle up. I was wondering if ya'll had any advice for starting to train for the muscle up?


Little info about me

I'm 5ft9 190lbs
i got about 14 straight pull ups (non kips)
and i just recently did a 9min58sec fran with 95#
I can lift my self up in pull up on the rings but i've just starting to understand the hollow body postion and i'm still very shaky when i attempt to hold my self at the top of a dip on the rings.

thanks ]]> Exercises Patrick McAninch http://board.crossfit.com/showthread.php?t=53169 http://board.crossfit.com/showthread.php?t=53167&goto=newpost Fri, 20 Nov 2009 19:56:58 GMT Hello everyone!

I'm just looking for some critique on this deadlift effort at 295 lbs at 5 reps for 1 set.

http://www.youtube.com/watch?v=L9B8YiGr7Lc (w/f/s)

The first thing that jumps out at me is that I think I take too long between reps.

I'm also not sure if my hips are a little high in the starting position.

Any thoughts would be greatly appreciated!

Thanks in advance. ]]> Digital Coaching Ryan Evans http://board.crossfit.com/showthread.php?t=53167 http://board.crossfit.com/showthread.php?t=53166&goto=newpost Fri, 20 Nov 2009 19:31:35 GMT Any affiliates in or around Boone, NC? I tried searching and couldn't come up with anything. I'm going to be up there on vacation next week and hope to get in a wod or two. :) ]]> In Search of CrossFitters Patrick Costello http://board.crossfit.com/showthread.php?t=53166 http://board.crossfit.com/showthread.php?t=53165&goto=newpost Fri, 20 Nov 2009 19:04:37 GMT Here is a challenge I am running into as a newer trainer with a growing clientel... Some clients get really mad when they cannot complete a round... Here is a challenge I am running into as a newer trainer with a growing clientel...

Some clients get really mad when they cannot complete a round without resting alot and whining. They may even DNF a wod.

Other clients get upset with themselves, and if a female, start to get teary-eyed. "It's too hard!"

Now I am not a hand holder or a hard guy, and I am thinking I need to do something other than encourage with "no quitting!" or "you can do it - push!"

How do you handle these situations generally?
Thx! ]]> Running a CrossFit Facility Mark Griffith http://board.crossfit.com/showthread.php?t=53165 http://board.crossfit.com/showthread.php?t=53164&goto=newpost Fri, 20 Nov 2009 18:38:14 GMT Just finished my first month, goal is to be fitter all around (all other benefits will follow). I've seen great improvement, even on a uber-newb level.

I do have a question though - I wrote up kind of a statement of encouragement for folks fence-sitting on CF from the POV of someone who isn't already athletic or somewhat fit. It's about a page long.

Can I post something like that, and where would it be least clutter-some?

Thanks!

Edit to add: Testimonials thread, duh. :) ]]> Starting Erica Horton http://board.crossfit.com/showthread.php?t=53164 http://board.crossfit.com/showthread.php?t=53163&goto=newpost Fri, 20 Nov 2009 17:46:57 GMT Anyone doing crossfit or interested in doing crossfit and the Norfolk Naval Shipyard Gym? Anyone doing crossfit or interested in doing crossfit and the Norfolk Naval Shipyard Gym? ]]> In Search of CrossFitters Joshua Phillips http://board.crossfit.com/showthread.php?t=53163 http://board.crossfit.com/showthread.php?t=53162&goto=newpost Fri, 20 Nov 2009 17:31:45 GMT I've been working on my deadlift lately. However, I've hit a plateau. I feel like I could go heavier than the 200-220 lbs I max out with now but even with a hook grip, I have to drop the load after 2-3 reps due to my fingers opening up. I'd rather not use lifting straps so looking for some exercises that would help. Currently, I do wrist flexion, extension, hammer curls plus a couple of others with dumbells.

Any suggestions on exercises to improve this?

Thanks ]]> Exercises Mark Kaelin http://board.crossfit.com/showthread.php?t=53162 http://board.crossfit.com/showthread.php?t=53161&goto=newpost Fri, 20 Nov 2009 17:09:55 GMT After debating and procrastinating (and being intimidated by all these elite folks) I joined, completed my Elements sessions and just had my 2nd ever... After debating and procrastinating (and being intimidated by all these elite folks) I joined, completed my Elements sessions and just had my 2nd ever full Crossfit workout.

I have to say - I'm a person who will stick with a half-marathon training or whatever, then when its over just stop. Or get bored. Or off track. (like everyone, I can always come up with excuses for not working out!) I love the community aspect of this, and the variety, and the fact that I already know the women in my group will not ignore it if I don't show up.

I'm glad to be starting this now - as for the food stuff, I eat pretty well, but I do have a very social life with wine and beer. I'm going to try to ease off that for the holidays a bit, but will hold off on trying this Paleo diet thing and 30 days dry until January 1.

Anyway, thanks for welcoming a person who is trying to just get in shape and be healthier. Speaking for those of us not in the best shape - keep in mind that we appreciate when you Crossfit elite talk to us and support us. Some of you are intimiating!!!

Glad to be here,
Beth ]]> Starting Beth Yehaskel http://board.crossfit.com/showthread.php?t=53161 http://board.crossfit.com/showthread.php?t=53160&goto=newpost Fri, 20 Nov 2009 16:35:25 GMT I burned myself out the last time I started a full on workout regime with crossfit. This time I am going to do the WOD with only body weight for a... I burned myself out the last time I started a full on workout regime with crossfit. This time I am going to do the WOD with only body weight for a while then work my way up. Instead of weight increasing I am going to work on getting my times down. Pushing harder for time then weight.

I am also targeting weight loss, so I am going to work more cardio in the start of my regime and slowly increase the weight training. I know there are 1000's of ways to look at every ones workouts and pick them apart and say yes and no to certain things but this is my plan for now.

I just started feeling better after a 9 month case of Plantar Faciitis. My feet hurt every morning and every night to the point that I never got off the couch or out of bed till I absolutely had to. For better or worse, here it goes!

Day One: 11-16 - 1 mile walk run. .25 miles of running
Day Two: 11-17 - 1 mile walk run. .4 miles of running.
starting slow on the running to make sure my feet can take it. the rest of my body can take the beating.
Day Three 11-18 - 1 mile walk run. .75 miles of running.
Day Four 11-19 1 mile walk run. .9 miles of running. .1 mile of backwards up hill walking as a cool down. I also did a WOD. 10lb dumbbell thrusters and bench dips. 21-15-9. 6 min even. 5 minutes of rowing as a warm up and cool down along with some crunches and push ups.

Day Five 11-20

the workout last night made my quads burn. I am still sore, but I need to work thru the small pains to get the overall goal achieved. These are small pains, not injury, so i am not worried at this point. I am starting way slow then I am used to. Last winter, after 1 month I was running 2-3 miles in a work out and that killed my feet. that and not stretching and repairing myself properly. I am not 16 in high school again where I can begin a sport and be in shape in 3 weeks. I used to run 10 miles a day sometimes with lacrosse and I thought I could do that again. WRONG.

1 mile run this morning. for the first .25 mile I was tired and sore, but then it all went away and I enjoyed the second half of my run. I am going to stick to a 1 mile run for a few weeks, just increasing my intensity by time instead of distance. I am also going to add a walk to the beginning and end to make it 3 miles on certain mornings.



I will appreciate any and all feedback, I am doing the thread more for my own good then anything, but I will take all the encouragement as possible. I will also post a link to my blog. ]]> Workout Logs Greg Condon http://board.crossfit.com/showthread.php?t=53160 http://board.crossfit.com/showthread.php?t=53159&goto=newpost Fri, 20 Nov 2009 15:01:43 GMT Does anyone have experience with the two wall-mount pullup rigs that are available through Rogue? We are working to equip a new affiliate and are... Does anyone have experience with the two wall-mount pullup rigs that are available through Rogue? We are working to equip a new affiliate and are weighing our options for pullup systems. Given our space (~850 sqft), a wall-mount system seems to be the most appropriate to save some space... Does the P-3 system have enough distance from the wall to allow for a kipping/butterfly pullup? Are these setups sturdy enough for 3-4 athletes at a time? Any feedback is appreciated! ]]> Equipment Ian Staab http://board.crossfit.com/showthread.php?t=53159 http://board.crossfit.com/showthread.php?t=53158&goto=newpost Fri, 20 Nov 2009 14:56:07 GMT Hi all! A few people from the Northern Indiana have been asking if a CrossFit gym was opening up in Ft. Wayne. I am happy to say that we are planning... Hi all! A few people from the Northern Indiana have been asking if a CrossFit gym was opening up in Ft. Wayne. I am happy to say that we are planning getting a gym started in February 2010 once we become affiliates. We would love to hear from any CrossFitters in the area and perhaps sharing some ideas. Happy Thanksgiving! ]]> In Search of CrossFitters Andrew Timothy http://board.crossfit.com/showthread.php?t=53158 http://board.crossfit.com/showthread.php?t=53157&goto=newpost Fri, 20 Nov 2009 13:26:23 GMT Hurt my leg (worn shoes) a couple weeks back and it simply doesn't want to heal up. Also, my shoulders are sore nonstop this past week. I sat back and realized I hadn't taken anything beyond one rest day a week since this past July.
How long do you take off to fully recover? I was thinking a week but I'm afraid to fall behind. I've got a very important PT test coming up and can't slack off. Productive advice is appreciated. ]]> Injuries Morgan Somerville http://board.crossfit.com/showthread.php?t=53157 http://board.crossfit.com/showthread.php?t=53156&goto=newpost Fri, 20 Nov 2009 12:54:19 GMT Hi I recently found out in an article that 220-your body age=peak heart rate. Following this example, my peak heart rate should be 200. However,... Hi

I recently found out in an article that 220-your body age=peak heart rate. Following this example, my peak heart rate should be 200.
However, when I checked my heart rate after a sprint interval the other day, it was at 210. Rapidly went down afterwards, but I'm pretty sure it was correct, because I've gone up above 200 many times before.
Is this an unhealthy heart rate to push myself to? ]]> Starting Stephen Yosypiw http://board.crossfit.com/showthread.php?t=53156 http://board.crossfit.com/showthread.php?t=53155&goto=newpost Fri, 20 Nov 2009 12:44:27 GMT I'm a barefoot runner and have been using Crossfit for about two years. I've modified my workouts... they're more of a CF/CFE hybrid. Anyway, I do all my workouts either barefoot or wearing Vibrams. I also run ultramarathons barefoot or in Vibrams. If anyone has any questions about transitioning to Barefoot or Vibrams, feel free to ask! ]]> Community Jason Robillard http://board.crossfit.com/showthread.php?t=53155