http://board.crossfit.com en Sat, 21 Nov 2009 04:50:48 GMT vBulletin 60 http://board.crossfit.com/images/cnome/misc/rss.jpg http://board.crossfit.com http://board.crossfit.com/showthread.php?t=53172&goto=newpost Sat, 21 Nov 2009 00:03:21 GMT Hey folks just wondering if someone can recommend a good exercise suitable for max strength improvements that has good carry-over to BJJ with the... Hey folks

just wondering if someone can recommend a good exercise suitable for max strength improvements that has good carry-over to BJJ with the gi.

I know that Back squats and DLs are the staple in the crossfit world but I just want to get some opinions (hopefully from ppl in the BJJ community) as to whether these are just as applicable for BJJ, given that much of BJJ happens on the ground with infrequent rooting of the feet compared to vertical sports like basketball or football etc.

My instincts suggest that DLs are good due to the grip and forearm component (good for gi gripping), the full body tension and lock out required and the dynamic hip drive, but unsure how this carries over to being on your back or stomach when grappling.

I'm also looking for something that will provide the best return on training time and effort, as between BJJ classes and conditioning/strength endurance circuits I have little reserve energy for routines that involve more than 1-2 exercises.

any BJJ specific advice would be greatly appreciated:thanx: ]]> Exercises Chris Ross http://board.crossfit.com/showthread.php?t=53172 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=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=53149&goto=newpost Fri, 20 Nov 2009 08:20:36 GMT Crossfit is about functional movement and productive application of force right? Yet often a WOD will call for squat cleans that are light enough to... Crossfit is about functional movement and productive application of force right? Yet often a WOD will call for squat cleans that are light enough to power clean.

If you can pull a weight hard enough to catch it high then why squat with it? It seems counter productive to lower the bar when the goal of the movement is elevation of the load, or productive application of force.

I realize that there's a much greater demand on the athlete when squat cleans are required. All you have to do is compare Greg Amundson's "Elizabeth" times in the Power and Full Squat versions to see it.

"No comparison" as he put it.

But the reality stand that the only time in the real world you'd ever do a squat clean is if you pulled something so heavy you couldn't catch it high.

I'm not suggesting there's anything wrong with programming light squat cleans; I guess I'm just looking for validation of this observation and throwing it out there to see if you guys have any thoughts. ]]> Exercises Aaron Smith http://board.crossfit.com/showthread.php?t=53149 http://board.crossfit.com/showthread.php?t=53083&goto=newpost Wed, 18 Nov 2009 16:48:09 GMT I am still having a great deal of difficulty with push ups and pull ups. I started doing push ups nightly at home, but the problem I ran into was... I am still having a great deal of difficulty with push ups and pull ups.

I started doing push ups nightly at home, but the problem I ran into was fatigue from doing them at home and at crossfit. It was a little much. Any suggestions on what I can do to strengeth and get better at pushups?

Pull ups are also difficult, we do them everyday for warm up, and I dont have a bar at home. Any exercises that would help strengthen for these?

Thanks! ]]> Exercises Bill Jones http://board.crossfit.com/showthread.php?t=53083 http://board.crossfit.com/showthread.php?t=53082&goto=newpost Wed, 18 Nov 2009 16:45:48 GMT I'm sure there is a thread somewhere on this, but after 30min of searching I decided to just ask


When I can't make it to the box I often struggle finding exercises to sub

ex. pull ups. What exercise could I do at home until I get a pull up bar? ]]> Exercises Bill Jones http://board.crossfit.com/showthread.php?t=53082 http://board.crossfit.com/showthread.php?t=53081&goto=newpost Wed, 18 Nov 2009 14:43:46 GMT can anyone direct me to a link of a video for a high knee toe touch or give me an explanation of what it is, thanks. can anyone direct me to a link of a video for a high knee toe touch or give me an explanation of what it is, thanks. ]]> Exercises Ryan Rabino http://board.crossfit.com/showthread.php?t=53081 http://board.crossfit.com/showthread.php?t=53063&goto=newpost Wed, 18 Nov 2009 01:53:55 GMT Hey crossfitters!

I've had my eye on CF for a while, but got really interested when I saw the SM (swedish mastership), realizing that I could practice it in my home country.

As a martial artist I've done some of the exercises, in similar formats and what not, but still have long ways to go.

I'm wondering if you think I'm approaching training correctly.
I am a little below 140pounds, and 170cm.

Take Tuesday for example, Fran,
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

As I don't have a barbell at home, I used two dumbbells accumulating to 55lb. I was able to do the thrusters in sets of 11,10-8,7 etc, the pullups I had to crank out 5-2 at a time as I got more tired.

So my questions are,
a) with the pullups, what is the ideal rest time? I realize that it may depend on the individual, but I'm sure if youre trying for time, which we are, there's a set time most people find work the best?
b) do you think I'm approaching the lifts correctly? Or should I try to find a weight that I can do full reps with first, then increase. Or continue as I am now, trying to reach the CF weight as soon as possible and bite the total reps off set by set?

Thanks a lot for reading,
Garrett ]]> Exercises Garrett Moberg http://board.crossfit.com/showthread.php?t=53063 http://board.crossfit.com/showthread.php?t=53049&goto=newpost Tue, 17 Nov 2009 18:05:56 GMT I don't post often so someone else may have brought this up, but has anyone else notcied that toddlers have perfect squat form? I was explaining proper squat technique to my wife, when all of a sudden my 18 month old daughter squated down to pick a book up off the floor. It was perfect! Open hips, perfect back angle, the works. We humans sure know how to wreck a good thing when it's handed to us from day one. We sure work hard to train ourselves how to do something we were born to do. Funny stuff. ]]> Exercises Dennis Dickmann http://board.crossfit.com/showthread.php?t=53049 http://board.crossfit.com/showthread.php?t=53047&goto=newpost Tue, 17 Nov 2009 16:07:42 GMT I have a 2k row programmed at the box I go to today, but my bicep is still healing from a pull. What's a good running sub? ]]> Exercises Dominic Sirianni http://board.crossfit.com/showthread.php?t=53047 http://board.crossfit.com/showthread.php?t=53046&goto=newpost Tue, 17 Nov 2009 14:47:10 GMT I stuck my first muscle up over the summer, and that day I actually was able to do 3. Over the next few months I worked them into my warm-ups; some... I stuck my first muscle up over the summer, and that day I actually was able to do 3. Over the next few months I worked them into my warm-ups; some days I could do a few, others I couldn't do any. Eventually I got to the point where I could do 5 in one session, even on the pull-up bar.

Anyway, I am now having trouble sticking one, either on the rings or the pull-up bar. I feel like I have hit a mental block with regards to the technique. Also, due to switching from the main site WODs to CFSB, I have put on about 5 pounds since the summer. I feel good and I am definitely getting stronger with regard to squats/deadlifts/shoulder press, but maybe the added weight is hurting me with the muscle ups?

I now tend to try to do them after the strength portion of the workout, which might be hurting me because I am usually dead after going heavy. Maybe I should warm up with them, when my body is fresh?

Any advice or pointers? Thanks. ]]> Exercises Eric Farkas http://board.crossfit.com/showthread.php?t=53046 http://board.crossfit.com/showthread.php?t=53045&goto=newpost Tue, 17 Nov 2009 14:44:37 GMT I like to do old time strongman movements at my facility sometimes. It's fun and challenging and it keeps my members from getting tired of the same movements. Yesterday we did 2 hands anyhow. Pretty difficult movement to master (not that I have mastered it) Here is a video of my new pr (work, family safe link) http://www.youtube.com/user/fattymac.../0/vn6MR4wUq4I

Give it a try sometime. ]]> Exercises Jim Denofa http://board.crossfit.com/showthread.php?t=53045 http://board.crossfit.com/showthread.php?t=53043&goto=newpost Tue, 17 Nov 2009 13:06:17 GMT Hello, everyone:

I've been CFing for about a month now, but burpees are still getting the best of me. I did 2 sets of 10 on Friday, after which I noticed that I'd pulled a left groin muscle. This isn't the first time this has happened - any time I've executed a set of burpees in the past, I've pulled the same muscle.

I made sure to perform the sets a little slower in order to maintain good form, but still ended up with the pull. I took Saturday off and stretched my groin several times over the weekend, and was good as new on Monday.

What could I be doing incorrectly? Has anyone else had this problem? I haven't been able to find similar experiences elsewhere in the forum.

Thanks! ]]> Exercises Allyson Dill http://board.crossfit.com/showthread.php?t=53043 http://board.crossfit.com/showthread.php?t=53038&goto=newpost Tue, 17 Nov 2009 04:36:44 GMT Does anybody know the Bergerner warmup?
I had it written down and I can't find it! I know it went like 1)Down/Up 2)Elbows high&outside...and then from there I know theres snatch moves but I'm blanking on the order! Ah

Also has anyone been using this as a warmup? Have you seen improvement in any of your techniques/form? It was really helping me when I did it in class but then at home I've been blanking on the order.. grr.. ]]> Exercises Kelsi Gilbert http://board.crossfit.com/showthread.php?t=53038 http://board.crossfit.com/showthread.php?t=52995&goto=newpost Sun, 15 Nov 2009 04:43:04 GMT I was wondering if you guys could help me with learning the squat clean. Here's my basic issue: you're supposed to imitate your front squat setup when you squat clean right? Well for my front squat, since I have really long femurs, my feet have to be rotated outwards 45 degrees, sometimes more. However, when I start my clean, my feet are pointed at like 15 degrees, so its pretty hard to explode and move my feet out to 45 degrees to catch the bar... if that makes sense for anyone? maybe I should start my clean position from the floor with my feet out 45 degrees? but then it would be really hard for my arms to be outside my legs lol.. Most videos i see of olympic lifters, their feet don't have to rotate much at all for them to get into a full *** to grass position. ]]> Exercises John Koshy http://board.crossfit.com/showthread.php?t=52995