Crossfit's greatest challenge - Page 2

Allison Barns · 09-28-2006, 12:46 PM

Colin,
Crossfit is great stuff!
I just started at CrossFitNorth a couple of months ago. Before reading Mike Neill's post above, I had no idea that he was 'de-conditioned after several years of beer & Twinkies' not that long ago. I thought he was a much, much more seasoned crossfitter ...

Hey Mike...how high was that box jump you were doing last night? 36 inches? 38 inches? Whatever the number, it was impressive!

Damon Jawara Gilbert · 09-29-2006, 04:29 PM

Welcome Colin!!

I've been doing Crossfit off and on for a year because I was very busy in Iraq. Since I've been home (3 weeks) I've been doing every workout, looking and feeling great and getting into shape for the Army's Special Forces Selection Course. I've even got my wife doing Crossfit and she had weight loss surgery a few months ago. We scale back the WOD to more manageable numbers but I think if an overweight woman can do it you can too! Hang in there make sure you eat right, and push your self and you'll be in great shape in no time.

Colin McNulty · 10-07-2006, 05:13 AM

Ok, after a few weeks of lurking and reading and stuff, I thought I'd actually try some stuff out for the first time this morning. So I looked up the Crossfit Warmup, figured I'd start there, and found this on the FAQ:

3 rounds of 10-15 reps of
Samson Stretch (do the Samson Stretch once each round for 15-30 seconds)
Overhead Squat with broomstick
Sit-up
Back-extension
Pull-up
Dip

Samson Stretch: I think I must be doing this wrong, cos as soon as my knee touchs the ground, I don't feel any "stretching" in my legs. So this was easy.

Overhead Squat with broomstick: don't have a broomstick, so settled for 10 air squats. Oh look, I can feel my thighs! :biggrinthumb:

Sit-up: Not too many problems here, 10 of these.

Back-extension: No idea how I'm meant to do this from my living room, so skipped it.

Pull-up: Don't have a bar yet, skipped.

Dip: Don't have rings either, skipped.

As I skipped the last 3, I replaced them with 10 normal push ups.

So, the warm up was reduced to a dodgy Samson Stretch, 10 squats, 10 situps, and 10 pushups. And I only managed 2 rounds of that and now I ache. Still it's a start.

Just for fun, I took my heart rate 10 mins after I'd finished, it was still 104! :yikes: I have a long way to go I think, lol.

(Message edited by guiltycol on October 07, 2006)

Greg Hamilton · 10-07-2006, 12:47 PM

congratulations, you just took the most important step! 2x10 of each is fine for now. that's all i do and i plan to increase to 15 when i feel i can, then 3x15. i think you should stick with 2x10 on everything so you have some energy left to play at the wod's in a week or so, and increase the warm up as it actually begins to feel like a warm up instead of a work out.

there are substitution exercises in the faq's. always look for them if you don't have equipment for specific exercises. also, be sure to look at the video or pic examples of various exercises before you do them and pay close attention to form/technique. regarding the warmup:

--lunge with samson stretch: look at the vid/pic examples; my knees are on the ground, too (alternating of course), and i push gently forward with the center of my body as i press down, and while keeping my back, head, and arms straight. i'm assuming this is correct and it definitely gives a good stretch.
--air squats are great but the overhead squat requires more flexibility and the recruitment of muscles you won't use while doing air squats. get an old broomstick, mopstick, or maybe hold a belt above your head with a wide grip. try to pull it apart as you squat down while keeping your head up and your arms locked out and behind your ears.
--back extension: sub supermans or good mornings without weight for now; look at the substitutions for back extensions and click on the links for pics.
--pull ups: i don't know a good sub for pullups. maybe one of the senior members will see this and post.
--dips: pushups are great but a better sub might be chair dips; support your body on the edge of the seat of a chair and put your feet up on another chair or sofa or whatever; you can expirement with different feet levels to get the appropriate resistance; if you do pushups, don't do knee pushups. perform wall pushups, chair pushups (top of chair is easier, seat of chair is harder, etc), box pushups, etc. just make sure on the pushups to keep your body straight like a plank.

(Message edited by hammy on October 07, 2006)

Colin McNulty · 10-08-2006, 02:44 AM

Thanks for the tips Greg. In fact I could do back extensions of sorts lying on a bean bag with my feet stuffed under the settee!

I looked here http://www.crossfit.com/cf-info/excercise.html for vids of the Samson Stretch and there isn't one there. Nor is there anything on Supermans or Good Mornings. :g:

Greg Hamilton · 10-08-2006, 10:39 AM

yes, that would be good for back extensions. check out these links for pics/descriptions:

http://www.bodybuilding.com/fun/exercises.php?Name=Stiff+Leg+Barbell+Good+Mornin g

http://www.bodybuilding.com/fun/exer...?Name=Superman

http://www.crossfit.com/cf-info/faq.html#Exercises9

Mary Wilcox · 10-08-2006, 05:38 PM

How I do a samson-stretch-like exercise:

kneel
put one leg in front, either with shin perpendicular to the floor, or farther out with the leg straight, keeping hips level
[presumably stretch arms up overhead here, or both on the front knee]
move hips forward while keeping back upright until front shin is perpendicular or back knee forms a 45 deg. angle, keeping pelvis tucked.
hold

If you don't feel that, you can straighten your back leg into a deep lunge with only your toe touching the ground. Keep your hips in line with the front thigh and back leg.

If you still don't feel it, start working on your forward splits instead. Just keep pushing the front leg forward, toes turned up. (You might want to keep your hands on the floor on either side just in case the muscles tire suddenly ...)

Crossfit does something else with the arms that I haven't fully grasped yet.

Colin McNulty · 10-11-2006, 01:53 AM

Right, I think I've got it now. I just wasn't stretching my front leg forward enough.

I've been sold on the virtues of cold baths after exercise. Tried one for the first time yesterday. OMG that's COLD!! :censored: Managed to sit down in it, but not lie down. (Yeah I know, I'm a wus!)

James Napier · 10-12-2006, 02:02 PM

Pullup sub: door frame fingertip pullups touching your shoulder to the frame - add a jump if needed.

Michael J. Joyce · 10-12-2006, 03:35 PM

Colin,

Welcome!! Crossfit works for everyone, regardless of background. Take the advice given by the others here and go for it!

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09-28-2006, 12:46 PM	#11
Allison Barns Member Profile: Join Date: Jul 2006 Location: Seattle WA Posts: 42	Colin, Crossfit is great stuff! I just started at CrossFitNorth a couple of months ago. Before reading Mike Neill's post above, I had no idea that he was 'de-conditioned after several years of beer & Twinkies' not that long ago. I thought he was a much, much more seasoned crossfitter ... Hey Mike...how high was that box jump you were doing last night? 36 inches? 38 inches? Whatever the number, it was impressive!

09-29-2006, 04:29 PM	#12
Damon Jawara Gilbert Member Profile: Join Date: Aug 2006 Location: ft campbell KY Posts: 2	Welcome Colin!! I've been doing Crossfit off and on for a year because I was very busy in Iraq. Since I've been home (3 weeks) I've been doing every workout, looking and feeling great and getting into shape for the Army's Special Forces Selection Course. I've even got my wife doing Crossfit and she had weight loss surgery a few months ago. We scale back the WOD to more manageable numbers but I think if an overweight woman can do it you can too! Hang in there make sure you eat right, and push your self and you'll be in great shape in no time.

10-07-2006, 05:13 AM	#13
Colin McNulty Member Profile: Join Date: Sep 2006 Location: Stockport Manchester Posts: 205	Ok, after a few weeks of lurking and reading and stuff, I thought I'd actually try some stuff out for the first time this morning. So I looked up the Crossfit Warmup, figured I'd start there, and found this on the FAQ: 3 rounds of 10-15 reps of Samson Stretch (do the Samson Stretch once each round for 15-30 seconds) Overhead Squat with broomstick Sit-up Back-extension Pull-up Dip Samson Stretch: I think I must be doing this wrong, cos as soon as my knee touchs the ground, I don't feel any "stretching" in my legs. So this was easy. Overhead Squat with broomstick: don't have a broomstick, so settled for 10 air squats. Oh look, I can feel my thighs! :biggrinthumb: Sit-up: Not too many problems here, 10 of these. Back-extension: No idea how I'm meant to do this from my living room, so skipped it. Pull-up: Don't have a bar yet, skipped. Dip: Don't have rings either, skipped. As I skipped the last 3, I replaced them with 10 normal push ups. So, the warm up was reduced to a dodgy Samson Stretch, 10 squats, 10 situps, and 10 pushups. And I only managed 2 rounds of that and now I ache. Still it's a start. Just for fun, I took my heart rate 10 mins after I'd finished, it was still 104! :yikes: I have a long way to go I think, lol. (Message edited by guiltycol on October 07, 2006)

10-07-2006, 12:47 PM	#14
Greg Hamilton Member Profile: Join Date: Aug 2006 Location: montgomery al Posts: 388	congratulations, you just took the most important step! 2x10 of each is fine for now. that's all i do and i plan to increase to 15 when i feel i can, then 3x15. i think you should stick with 2x10 on everything so you have some energy left to play at the wod's in a week or so, and increase the warm up as it actually begins to feel like a warm up instead of a work out. there are substitution exercises in the faq's. always look for them if you don't have equipment for specific exercises. also, be sure to look at the video or pic examples of various exercises before you do them and pay close attention to form/technique. regarding the warmup: --lunge with samson stretch: look at the vid/pic examples; my knees are on the ground, too (alternating of course), and i push gently forward with the center of my body as i press down, and while keeping my back, head, and arms straight. i'm assuming this is correct and it definitely gives a good stretch. --air squats are great but the overhead squat requires more flexibility and the recruitment of muscles you won't use while doing air squats. get an old broomstick, mopstick, or maybe hold a belt above your head with a wide grip. try to pull it apart as you squat down while keeping your head up and your arms locked out and behind your ears. --back extension: sub supermans or good mornings without weight for now; look at the substitutions for back extensions and click on the links for pics. --pull ups: i don't know a good sub for pullups. maybe one of the senior members will see this and post. --dips: pushups are great but a better sub might be chair dips; support your body on the edge of the seat of a chair and put your feet up on another chair or sofa or whatever; you can expirement with different feet levels to get the appropriate resistance; if you do pushups, don't do knee pushups. perform wall pushups, chair pushups (top of chair is easier, seat of chair is harder, etc), box pushups, etc. just make sure on the pushups to keep your body straight like a plank. (Message edited by hammy on October 07, 2006)

10-08-2006, 02:44 AM	#15
Colin McNulty Member Profile: Join Date: Sep 2006 Location: Stockport Manchester Posts: 205	Thanks for the tips Greg. In fact I could do back extensions of sorts lying on a bean bag with my feet stuffed under the settee! I looked here http://www.crossfit.com/cf-info/excercise.html for vids of the Samson Stretch and there isn't one there. Nor is there anything on Supermans or Good Mornings. :g:

10-08-2006, 10:39 AM	#16
Greg Hamilton Member Profile: Join Date: Aug 2006 Location: montgomery al Posts: 388	yes, that would be good for back extensions. check out these links for pics/descriptions: http://www.bodybuilding.com/fun/exercises.php?Name=Stiff+Leg+Barbell+Good+Mornin g http://www.bodybuilding.com/fun/exer...?Name=Superman http://www.crossfit.com/cf-info/faq.html#Exercises9

10-08-2006, 05:38 PM	#17
Mary Wilcox Member Profile: Join Date: Oct 2006 Location: Minneapolis Minnesota Posts: 99	How I do a samson-stretch-like exercise: kneel put one leg in front, either with shin perpendicular to the floor, or farther out with the leg straight, keeping hips level [presumably stretch arms up overhead here, or both on the front knee] move hips forward while keeping back upright until front shin is perpendicular or back knee forms a 45 deg. angle, keeping pelvis tucked. hold If you don't feel that, you can straighten your back leg into a deep lunge with only your toe touching the ground. Keep your hips in line with the front thigh and back leg. If you still don't feel it, start working on your forward splits instead. Just keep pushing the front leg forward, toes turned up. (You might want to keep your hands on the floor on either side just in case the muscles tire suddenly ...) Crossfit does something else with the arms that I haven't fully grasped yet.

10-11-2006, 01:53 AM	#18
Colin McNulty Member Profile: Join Date: Sep 2006 Location: Stockport Manchester Posts: 205	Right, I think I've got it now. I just wasn't stretching my front leg forward enough. I've been sold on the virtues of cold baths after exercise. Tried one for the first time yesterday. OMG that's COLD!! :censored: Managed to sit down in it, but not lie down. (Yeah I know, I'm a wus!)

10-12-2006, 02:02 PM	#19
James Napier Member Profile: Join Date: Jun 2006 Location: Phoenix Az Posts: 540	Pullup sub: door frame fingertip pullups touching your shoulder to the frame - add a jump if needed.

10-12-2006, 03:35 PM	#20
Michael J. Joyce Member Profile: Join Date: Sep 2005 Location: Hereford Arizona Posts: 204	Colin, Welcome!! Crossfit works for everyone, regardless of background. Take the advice given by the others here and go for it!