http://board.crossfit.com en Sat, 21 Nov 2009 05:02:05 GMT vBulletin 60 http://www.board.crossfit.com/images/cnome/misc/rss.jpg http://board.crossfit.com http://board.crossfit.com/showthread.php?t=53176&goto=newpost Sat, 21 Nov 2009 02:02:40 GMT Not sure if this is the correct forum for this question but here goes. My wife wants to lose a few pounds and think CF will work but doesn't want to get big and muscular... maybe a little toned but thats it. Should she just do the regular wods with less weight, and keeping the intensity factor for burning calories? ]]> Fitness Jon Daniel Hoberg http://board.crossfit.com/showthread.php?t=53176 http://board.crossfit.com/showthread.php?t=53150&goto=newpost Fri, 20 Nov 2009 08:50:30 GMT Hey guys, here's an experiment I tried on myself earlier in the year.

I got myself up to being able to do 20 chin ups (no kips) in a row with just bodyweight.

At this point I decided to stop doing bodyweight chins altogether and switch to a 3x5 or 5x5 weighted chin protocol to try and bump up my chins max strength. I did this for about 7 weeks and managed to get up to bodyweight (82kg) plus a 27kg db tied round my waist.

My theory was that by increasing my max strength I would be increasing my capacity to do bodyweight only chins (though I re-iterate that I did no bodyweight only chins during the 7 weeks). I guess-timated that after the seven weeks I would be able to do 25, maybe 30 bodyweight chins when I finally stopped doing the weighted ones.

So the day came and I went for max bodyweight chins in a row.

And only got 18....

The first ten I felt as light as a feather and was sure I would break my record, but I quickly became fatigued and finished with 18.

So what's the deal here from an exercise science perspective? I had always thought that more max strength provides greater potential for strength endurance. Sort of lifting the ceiling if you catch my drift.

Any thoughts would be appreciated. ]]> Fitness Chris Ross http://board.crossfit.com/showthread.php?t=53150 http://board.crossfit.com/showthread.php?t=53146&goto=newpost Fri, 20 Nov 2009 05:01:22 GMT So we've changed up our program.

We we're doing 5 x 3 across then a standard WOD nothing to special really.

We changed things up a bit
We do 5 x 3 ramping then an HR set of the same lift. Then we do the WOD but we add in a apposing 5RM heavy lift at slow speed as one of the 2-3 movement in the WOD.

Firstly, what I'm supprised about is the big different in feeling between just 3RM and 5RM.

Honestly 3RM felt...well...easy. Heavy...got the veins poping...but...easy.
Where as on the other hand 5RM feels like I've just sprinted around the building.

I guess those last 2 reps kick the beginning if the Anaerobic....
Don't get me wrong...love it...but I didn't really expect such a different in body response.

Now for a whole new and different kinda a pain. Trying to lift heavy under cardio fatigue. (i.e. 5RM in the middle of a WOD) Wow...does this **** own me in a completely new way. :D

I thought it was fun when I rediscovered the 20min flat out kinda pain (i.e. std WOD) but now trying to do this with let's say 5RM Front Squat for 5 rounds with 2 other body type weight stuff thrown in with it.

The world just keeps getting funner... :D

Is funner a word?

Sean ]]> Fitness Sean J Hunter http://board.crossfit.com/showthread.php?t=53146 http://board.crossfit.com/showthread.php?t=53130&goto=newpost Thu, 19 Nov 2009 21:05:24 GMT Just want to get some opinions and see what others have done. I'm currently on my 2nd cycle of Starting Strength (I did it for 3 months last winter and then transitioned back into mainpage for most of the year). I plan on running with it until linear gains stop pretty much across the board. I will go down to increases of 2.5-5 lbs depending on the movement. After that I want to start working the met-cons back in to prepare for Sectionals for the Games (I plan to compete mostly for fun, I think it'll be another year until I have a real shot). My question is, if you've exhausted linear gains pretty well and good, would you start at the Amateur level in CFFB? Or...with these goals in mind, would you do something with even less strength bias like one of the affiliates that does 1 strength movement and a met-con per day?

I guess a more broad question is what are others out there doing to prepare? ]]> Fitness Sheldon Danley http://board.crossfit.com/showthread.php?t=53130 http://board.crossfit.com/showthread.php?t=53125&goto=newpost Thu, 19 Nov 2009 19:57:36 GMT Hey guys, I was wondering if there are many ppl who have got to the position of being able to do alot of the cf wod recommended and are V.very... Hey guys,

I was wondering if there are many ppl who have got to the position of being able to do alot of the cf wod recommended and are V.very strong without completing a course of SS or another strength building programme.

Im asking because i am a comparitively weak and want to get strong but having had major weight problems in the past dont really wanna go down the ss route which can lead to fat gains.

Can i do get myself a good strength base with something like CF. CFFB or CFSB instead? I know it will take longer but i think i would prefer this route. ]]> Fitness Mani Singh http://board.crossfit.com/showthread.php?t=53125 http://board.crossfit.com/showthread.php?t=53124&goto=newpost Thu, 19 Nov 2009 19:30:37 GMT Hello everyone,

I'm 38, 5ft8, 146#/66kg pretty fit but need to lose a little belly fat. I have been doing CF for almost a week and love it. I think I finally found the balance I was looking for! I am having to scale down on weights as my strength is not what I would like it to be yet.

Is the WOD enough (combined with a diet matching the recommended on this site) or should I be adding some cycling/running etc to that also? ]]> Fitness Nick A Wilson http://board.crossfit.com/showthread.php?t=53124 http://board.crossfit.com/showthread.php?t=53116&goto=newpost Thu, 19 Nov 2009 14:35:47 GMT Has anyone heard of this? Any thoughts on it? Has anyone heard of this? Any thoughts on it? ]]> Fitness Daniel Sonsini http://board.crossfit.com/showthread.php?t=53116 http://board.crossfit.com/showthread.php?t=53112&goto=newpost Thu, 19 Nov 2009 13:24:30 GMT I feel pretty good about my plan for this right now, but I'd like to see if I could improve anything. I just read Born to Run and got a pair of Vibrams that are great. Me and a couple people want to run an ultra within the next few years, and are going to run a marathon at the end of February. I know these things take time and we're taking the smart approach to it by training properly and resting when needed.

Basically the plan now is to run before school (I'm a senior in high school) for as long as time allows, probably only 90 min or so. If not, then after school if we aren't Crossfitting. Crossfit WOD's would happen in the afternoon around 2-3pm. When WODs like Filthy 50, Murph, etc. come up I doubt we'll run. The plan is to run 2-3 times like this during the week (90 min or as long as possible) then do a long run Sunday morning, right now between 14-20 miles. Keep in mind this is all POSE running in VFF's. We want to follow the 3 on 1 off but won't get robotic about it- meaning if we feel like we need a day of rest when the cycle is going we will probably take it.

As far as diet, I personally plan to do paleo days we don't run, then eat healthy the days we do. I just don't feel like I can get enough calories to support this kind of training without some rice, milk, whole grain bread, etc. thrown in. Not to mention I usually feel pretty good when I eat them. Could this be tweaked at all?

I'd like any advice people have on training, people who have run long distances, etc.. Anyone who has been here that has some good tips I'd like to hear those as well. Thanks ]]> Fitness Ben Kissam http://board.crossfit.com/showthread.php?t=53112 http://board.crossfit.com/showthread.php?t=53092&goto=newpost Wed, 18 Nov 2009 20:28:44 GMT Well I injured my shoulder playing football this weekend so I wont be doing any lifting for a while. I was hoping to get into running so I can at... Well I injured my shoulder playing football this weekend so I wont be doing any lifting for a while.

I was hoping to get into running so I can at least do something.

I was wondering what is best way to go about it? Mix of intervals and long distance? What kind of split? How many days a week?

I am also in pretty bad shape so I cant just go out and start running 5K's at this point.

Any references i can check out? Any suggestions?

Thanks in advance for any help. ]]> Fitness Paul Crush http://board.crossfit.com/showthread.php?t=53092 http://board.crossfit.com/showthread.php?t=53088&goto=newpost Wed, 18 Nov 2009 18:09:00 GMT My wife and I have been going 4 on 3 off for about eight weeks. She has seen fantastic results. I have been doing so for about 5 months. Should we... My wife and I have been going 4 on 3 off for about eight weeks. She has seen fantastic results. I have been doing so for about 5 months. Should we change it up next week to 5 on 2 off? CF is pretty intense but she is very motivated. My problem is I do CF in the morning with her and CFF in the afternoon on my own. I am dead tired at the end of my day let alone the week. I was thinking of trying 3 on 1 off but we live a very hectic life style (3 kids), the only time we can work out uninterupted is at 5am. As far as sleep I get about 7-8 hours a night and she is getting about 9 plus. Our gym is in the garage which helps a lot too. Is anyone else in a similar situation? I know rest is the most important part of any successful regiment but intensity helps too. I guess my question is, should we stick with what is working or try out something new? ]]> Fitness Phil Miller http://board.crossfit.com/showthread.php?t=53088 http://board.crossfit.com/showthread.php?t=53071&goto=newpost Wed, 18 Nov 2009 05:46:58 GMT I recently bought a Mir weighted short vest adjustable up to 55 lbs and I absolutely love it. I have been wearing it in some heavy metcons recently... I recently bought a Mir weighted short vest adjustable up to 55 lbs and I absolutely love it. I have been wearing it in some heavy metcons recently and it really amps up the intensity. I wonder about doing some of the more technical movements with it on though. For example, I finally found a great rhythm for my butterfly pullups. Do you think wearing the vest could mess up that groove? Or how about tomorrow's WOD Elizabeth (Squat Cleans and Ring dips)? The vest certainly makes the workout feel more intense but is it worth messing up the muscle memory I have developed for squat cleans? Just looking for some thoughts/ stimulating conversation. ]]> Fitness Kevin Simons http://board.crossfit.com/showthread.php?t=53071 http://board.crossfit.com/showthread.php?t=53069&goto=newpost Wed, 18 Nov 2009 05:33:38 GMT So today was my second time with Fran. I pretty much killed it. As Rx'd 2:09, down 33 seconds from a few weeks ago. I really think I have the potential to go sub 2 if I can pick up some speed on the thrusters.

Apart from gymnastics, I come from a powerlifting background where bar speed is key. Granted, it doesn't look like the bar is moving very fast, but the initial explosion out of the bottom is often what makes or breaks a lift. Here is what I am thinking:

I used to follow the WestSide Barbell Club powerlifting routines and the bands used on Dynamic Effort days really helped my explosion on bench and squats. Louie Simmons has some great articles on bands and accommodating resistance over at elitefts.com (wfs) but basically, they help match the strength curve of the lift (making it easier in the bottom when you are weak and much harder at lockout where most of us are strongest). The effect is that you have to explode from the bottom to try to "outrun" the bands. The bar then descends faster than the speed of gravity from the pull of the bands.

I'm thinking of choking some mini-bands around some heavy dumbbells and looping it over the ends of the bar while doing thrusters. Does anybody have any experience with anything like this? Any thoughts? I know this type of workout is very different than training for a 1RM, but do you think the principles are sound? ]]> Fitness Kevin Simons http://board.crossfit.com/showthread.php?t=53069 http://board.crossfit.com/showthread.php?t=53058&goto=newpost Tue, 17 Nov 2009 23:26:28 GMT i know this seems like a dumb question but how beneficial is a cool down after metcons...i tend to fight nausea afterwards......would that help it? i know this seems like a dumb question but how beneficial is a cool down after metcons...i tend to fight nausea afterwards......would that help it? ]]> Fitness Cory Phifer http://board.crossfit.com/showthread.php?t=53058 http://board.crossfit.com/showthread.php?t=53057&goto=newpost Tue, 17 Nov 2009 22:53:38 GMT Has anyone here tried this program or know of anyone that did. If so what are your thoughts on it? Has anyone here tried this program or know of anyone that did. If so what are your thoughts on it? ]]> Fitness Richard Lee Sattro http://board.crossfit.com/showthread.php?t=53057 http://board.crossfit.com/showthread.php?t=53055&goto=newpost Tue, 17 Nov 2009 22:09:04 GMT Basically, I am confused at how many people I talk to seem to think that doing millions of pushups will make you big. I always tought that to get... Basically, I am confused at how many people I talk to seem to think that doing millions of pushups will make you big. I always tought that to get stronger you need to lift weights to provided a changing (constantly heavier) stimulus.

Same goes for air squats. I don't think that some one who can do 100 air squats really fast would necessarily be able to do a super heavy squat, nor vice versa. This is only applies to people who train exclusively for heavy lifts or fast light lifts.

Am I wrong, or what is the differance between the two types of training and how would they each affect muscle growth and adaptation.

I realize that crossfit trains both ]]> Fitness Aidan Macdonald http://board.crossfit.com/showthread.php?t=53055