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-   -   Nik (https://board.crossfit.com/showthread.php?t=33554)

Nik Nichols 04-14-2010 11:02 AM

Re: Nik
 
For time:
50 Box jump, 24 inch box (Subbed 27inch)
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Time 31:42

last time 24:18

I don't know what happened. I was doing well till wall ball.

I had a good go on the K2E, got 2sets 10, 1set 5by5
last set 7/3. Had a good kip going.

Wallball wrecked me badly. up until then only real short breaks to regrip. Backext straight through.

I don't know I just didn't have it at the end.

Oh DU's were real good though.

Scott Jenkins 04-14-2010 11:04 AM

Re: Nik
 
How was your breathing on the wall ball Nik, must be a lot harder after all those other exercises before, great to hear the double unders are coming on even if your rope is like mine. Still not arrived!!

Nik Nichols 04-14-2010 11:08 AM

Re: Nik
 
[QUOTE=Scott Jenkins;768697]How was your breathing on the wall ball Nik, must be a lot harder after all those other exercises before, great to hear the double unders are coming on even if your rope is like mine. Still not arrived!![/QUOTE]

Breathing was ok to rough. I was just out of gass, it got really hard on them. I was doing real good till then too. I got a real good kip on the big bar and was going hard. Wallball just took it out of me. Burpees were though, but not as bad as the wallball.

Eh it sucked, I have no excuses.

Scott Jenkins 04-14-2010 11:16 AM

Re: Nik
 
[QUOTE=Nik Nichols;768701]Breathing was ok to rough. I was just out of gass, it got really hard on them. I was doing real good till then too. I got a real good kip on the big bar and was going hard. Wallball just took it out of me. Burpees were though, but not as bad as the wallball.

Eh it sucked, I have no excuses.[/QUOTE]

You got to hit more wall ball under pressure, combine it with something you can do well that also puts you out of breath, or stick a set of them in your warm up. My double unders fall apart under pressure so thats my goat, sounds like yours held together great today after all the other work.

Nik Nichols 04-14-2010 11:19 AM

Re: Nik
 
[QUOTE=Scott Jenkins;768708]You got to hit more wall ball under pressure, combine it with something you can do well that also puts you out of breath, or stick a set of them in your warm up. My double unders fall apart under pressure so thats my goat, sounds like yours held together great today after all the other work.[/QUOTE]

I was doing wall ball and thrusters in my warmup, and some how just stopped. It showere today. Back at them now. Goes to show you if you don't work it it doesnt get better and might get worse. It was humbling to post the time! Not again.

Scott Jenkins 04-14-2010 11:33 AM

Re: Nik
 
[QUOTE=Nik Nichols;768712]I was doing wall ball and thrusters in my warmup, and some how just stopped. It showere today. Back at them now. Goes to show you if you don't work it it doesnt get better and might get worse. It was humbling to post the time! Not again.[/QUOTE]

You will kill it next time around Nik, you know what its like, some days this just happens. Totally agree about not hitting something and it going backwards, this happens with my HSPU's, thats why I have keep at them.

Ernie Guevara 04-14-2010 11:46 AM

Re: Nik
 
Good effort nik! Don't feel too bad about it cuz you had several positive things happen during the wod like the double unders and kte!!! I agree with Scott that you should practice the wallball after something that knocks your wind out. Maybe do burpees and then wallball. You still good work bud!:highfive:

Greg Privitera 04-14-2010 11:57 AM

Re: Nik
 
Nik you always get prs when I check your log!

A not pr makes me think you just need a bit more rest to go at 100% again.

Good work.

Nik Nichols 04-14-2010 01:21 PM

Re: Nik
 
3:00 break
Back squats 3x3x3
245lbs
255lbs
265lbs

1RM is 300lbs

Nik Nichols 04-14-2010 01:25 PM

Re: Nik
 
[QUOTE=Ernie Guevara;768730]Good effort nik! Don't feel too bad about it cuz you had several positive things happen during the wod like the double unders and kte!!! I agree with Scott that you should practice the wallball after something that knocks your wind out. Maybe do burpees and then wallball. You still good work bud!:highfive:[/QUOTE]
Thanks bud, it was hard to face up to, but you are right, I got some positives out of it and I did it so I'm good.
[QUOTE=Scott Jenkins;768722]You will kill it next time around Nik, you know what its like, some days this just happens. Totally agree about not hitting something and it going backwards, this happens with my HSPU's, thats why I have keep at them.[/QUOTE]
Psh I need to get back on those too!!!:rofl:
[QUOTE=Greg Privitera;768736]Nik you always get prs when I check your log!

A not pr makes me think you just need a bit more rest to go at 100% again.

Good work.[/QUOTE]

As that goes,I try to watch overdoing it, but really as far as that goes, I thik it is more diest. I am getting less protien and fat as I was. And I just dropped all sugar and a week off the coffe. So I'm out of wack for sure. I need my 10and3 o'clock snacks back, and more veggies.

Marianne Urbanski 04-14-2010 04:31 PM

Re: Nik
 
NIk:
I think I "jinksd" you today with the wall ball thing. I am SOOO with you on hating wall ball and it really sucks in this work out.. you know what though.. you DID it and you POSTED it!! You have a LOT of people on these boards pulling for you and you have TONS of persistence. That is the recipe for success!!
You are doing so great, you are an inspiration and you are improving every day. (that does NOT mean you get PR's every day!!)..
got it?!! Movin on...:kicking0:

Nik Nichols 04-15-2010 06:24 AM

Re: Nik
 
[QUOTE=Marianne Urbanski;768914]NIk:
I think I "jinksd" you today with the wall ball thing. I am SOOO with you on hating wall ball and it really sucks in this work out.. you know what though.. you DID it and you POSTED it!! You have a LOT of people on these boards pulling for you and you have TONS of persistence. That is the recipe for success!!
You are doing so great, you are an inspiration and you are improving every day. (that does NOT mean you get PR's every day!!)..
got it?!! Movin on...:kicking0:[/QUOTE]

Thanks Marianne, I didn't want to post it, it was tough to post it, but it is life, so why would I not. I did do it, like Ernie said I got some positives from it. So like you said moving on.

Nik Nichols 04-15-2010 11:10 AM

Re: Nik
 
"McGhee"

Complete as many rounds in 30 minutes as you can of:
275 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24 inch box

RX'd

10rounds 2reps deads


All about the deads. first 3 round unbroken. all broken after that.

My prayers for you and your familly McGhee.

Scott Jenkins 04-15-2010 11:33 AM

Re: Nik
 
[QUOTE=Nik Nichols;769400]"McGhee"

Complete as many rounds in 30 minutes as you can of:
275 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24 inch box

RX'd

10rounds 2reps deads


All about the deads. first 3 round unbroken. all broken after that.

My prayers for you and your familly McGhee.[/QUOTE]

Damn Nik, thats 50 reps at 275lb, fine work getting that hard workout done. How was it towards the end, was you really breathing hard or did the deadlifts slow it down too much?

Ernie Guevara 04-15-2010 11:53 AM

Re: Nik
 
[QUOTE=Nik Nichols;769400]"McGhee"

Complete as many rounds in 30 minutes as you can of:
275 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24 inch box

RX'd

10rounds 2reps deads


All about the deads. first 3 round unbroken. all broken after that.

My prayers for you and your familly McGhee.[/QUOTE]

great job Nik! Atta way to hang in there with the rxed weight!:highfive:

Leon Robotham 04-15-2010 12:48 PM

Re: Nik
 
Nice perseverence bro!

Nik Nichols 04-15-2010 01:22 PM

Re: Nik
 
[QUOTE=Scott Jenkins;769419]Damn Nik, thats 50 reps at 275lb, fine work getting that hard workout done. How was it towards the end, was you really breathing hard or did the deadlifts slow it down too much?[/QUOTE]


I was sweating buckets. Breathing wasnt that fast at my speed. The pushups abd jumps were easy. Just getting set and squeezing the bar off the ground was the thing. I was really focused on every rep, it took me some time to get set and go, by the end I was cutting my ''prep'' time down. I was afraid of the weight, or really my form. It took alot to squeeze it off ground twards the end. It got slow on each rep, I had to fight my left knee from going in.

You guys would have killed it. There was plenty of romm to go faster on the deads, but I didn't want to risk injury so I took my time and went when i was sure i was ready, I wasnt rushing the deads.
[QUOTE=Ernie Guevara;769431]great job Nik! Atta way to hang in there with the rxed weight!:highfive:[/QUOTE]

[QUOTE=Leon Robotham;769469]Nice perseverence bro![/QUOTE]

Thanks fellas, it was about the Hero work out. I thought of scaling it and getting a better metcon out of it, but I knew I could do it as rx'd however slow. So to honor McGhee ,I went with the 275, pure and simple, this workout wasn't for training it was for respect.

Nik Nichols 04-15-2010 01:23 PM

Re: Nik
 
3x3x3

SP 105,115,120lbs

HSPU's are sucking today, I only got 4 I need to get back on them.

Jesse Emers 04-15-2010 06:46 PM

Re: Nik
 
[QUOTE=Nik Nichols;769511]Thanks fellas, it was about the Hero work out. I thought of scaling it and getting a better metcon out of it, but I knew I could do it as rx'd however slow. So to honor McGhee ,I went with the 275, pure and simple, this workout wasn't for training it was for respect.[/QUOTE]

Nik great work. Its good that you took your time to setup each time on the deads, hurting yourself would just be stupid. I think this workout will do much more for you at the RX weight than if you scaled it and went for metcon. This was damn good training for you. You just did 52 deadlifts at 80% your 1RM max. You don't think you'll walk away stronger from that?

Leon Robotham 04-16-2010 01:49 AM

Re: Nik
 
[QUOTE=Jesse Emers;769679]Nik great work. Its good that you took your time to setup each time on the deads, hurting yourself would just be stupid. I think this workout will do much more for you at the RX weight than if you scaled it and went for metcon. This was damn good training for you. You just did 52 deadlifts at 80% your 1RM max. You don't think you'll walk away stronger from that?[/QUOTE]

here here !

Nik Nichols 04-16-2010 06:23 AM

Re: Nik
 
[QUOTE=Jesse Emers;769679]Nik great work. Its good that you took your time to setup each time on the deads, hurting yourself would just be stupid. I think this workout will do much more for you at the RX weight than if you scaled it and went for metcon. This was damn good training for you. You just did 52 deadlifts at 80% your 1RM max. You don't think you'll walk away stronger from that?[/QUOTE]

[QUOTE=Leon Robotham;769788]here here ![/QUOTE]

Thanks for that guys. I feel pretty good. I'm sore as I should be which means I lifted right. But I'm pretty sore all over.

Nik Nichols 04-16-2010 06:26 AM

Re: Nik
 
Note from yesterday, I'm pretty sore from it all, but happy my back is good after all that. BUT I think I brused my left foot. I did the workout barefooted for the deads, i wanted all thee power and good form so I didn't want to do it in runners. Box jumps I must have brused it. The ball of my foot is sore and puffy, but walking is ok on it just sore.

Lasson: box jumps on concrete barefooted is no good.;)

Scott Jenkins 04-16-2010 06:37 AM

Re: Nik
 
[QUOTE=Nik Nichols;769862]Note from yesterday, I'm pretty sore from it all, but happy my back is good after all that. BUT I think I brused my left foot. I did the workout barefooted for the deads, i wanted all thee power and good form so I didn't want to do it in runners. Box jumps I must have brused it. The ball of my foot is sore and puffy, but walking is ok on it just sore.

Lasson: box jumps on concrete barefooted is no good.;)[/QUOTE]

That feet bruise will soon get better, to be expected doing box jumps bare footed, I nearly did that yesterday also but on the wobbly benches it would of been dangerous.

Real glad to hear your back held up, bet its going to be a lot stronger now after all that work yesterday.

Marianne Urbanski 04-16-2010 06:50 AM

Re: Nik
 
box jumps bare foot? are you crazy?:p don't you have lifting shoes for the deads? I think I noticed the biggest difference in dead lifts once I got my shoes. The lifting shoes aren't great for box jumps, but they are better than bare foot!! :rofl:

Nik Nichols 04-16-2010 07:43 AM

Re: Nik
 
[QUOTE=Scott Jenkins;769872]That feet bruise will soon get better, to be expected doing box jumps bare footed, I nearly did that yesterday also but on the wobbly benches it would of been dangerous.

Real glad to hear your back held up, bet its going to be a lot stronger now after all that work yesterday.[/QUOTE]
It is still hard to get over the fact you do box jumps on stacked benches.

My foot is really minor, I just wanted to post my stupedy. I hope my deads get stronger, in my mind stronger deads mean stronger back.
[QUOTE=Marianne Urbanski;769877]box jumps bare foot? are you crazy?:p don't you have lifting shoes for the deads? I think I noticed the biggest difference in dead lifts once I got my shoes. The lifting shoes aren't great for box jumps, but they are better than bare foot!! :rofl:[/QUOTE]

I honestly didn't even think about it. i just thought about the deads. Gee 130 reps of box jumps how would have thought it might make my foot sore?!?!;)

Nik Nichols 04-16-2010 10:53 AM

Re: Nik
 
Four rounds for time of:
Row 500 meters
Rest 3 minutes

Subbed row for 45lbs sumo deadlift high pull's 50 reps per round.

1. 1:17
2. 1:13
3. 1:14
4. 1:13

Fun. 3rd and 4th round I thought I was going to die. At the the last two rounds it was all mental. My shoulders glutes legs forearms were on fire and I so wanted to stop. All mental to push on.


My glutes and shoulders to my back are fried!

Nik Nichols 04-16-2010 10:59 AM

Re: Nik
 
I just checked comments and looks like sumos are WAY faster.

Ernie Guevara 04-16-2010 11:14 AM

Re: Nik
 
[QUOTE=Nik Nichols;770053]I just checked comments and looks like sumos are WAY faster.[/QUOTE]

Good job nik! Very consistent times there. Yeah sumos ar faster than rowing. It takes me more than 50 pulls to get to 500 meters on the rower. I'll count next time I row a 500 but I think it's like 53-55 pulls. That's what it takes me, taller guys might take less than 50 pulls on the rower.

Regardless you were still very consistent and got some good mental push thorugh out of it! I'm jealous as I'm suffering from wod withdrawals!

Nik Nichols 04-16-2010 11:17 AM

Re: Nik
 
[QUOTE=Ernie Guevara;770062]Good job nik! Very consistent times there. Yeah sumos ar faster than rowing. It takes me more than 50 pulls to get to 500 meters on the rower. I'll count next time I row a 500 but I think it's like 53-55 pulls. That's what it takes me, taller guys might take less than 50 pulls on the rower.

Regardless you were still very consistent and got some good mental push thorugh out of it! I'm jealous as I'm suffering from wod withdrawals![/QUOTE]

Thanks Ernie, you are gone for the weekend right? Ah rest up, you will be killing what ever is lined up on Monday.


I need to get to Crossfit Rockwall and count my strokes on a rower so I can sub closer to real distance. But the two don't really transfer do they?

Scott Jenkins 04-17-2010 01:14 AM

Re: Nik
 
[QUOTE=Nik Nichols;770048]Four rounds for time of:
Row 500 meters
Rest 3 minutes

Subbed row for 45lbs sumo deadlift high pull's 50 reps per round.

1. 1:17
2. 1:13
3. 1:14
4. 1:13

Fun. 3rd and 4th round I thought I was going to die. At the the last two rounds it was all mental. My shoulders glutes legs forearms were on fire and I so wanted to stop. All mental to push on.


My glutes and shoulders to my back are fried![/QUOTE]

Well I am never going to row 500 in that time, speedy work Nik and you got to remember to you have done a lot of sumo's so you are probably just real great at them and should stick to the sub. When its a longer distance the rowing can become easier than the sumo's so upping them would be not fair then.

Fantastic work on finishing the last fastest, shows mental strength.

Nik Nichols 04-17-2010 05:31 AM

Re: Nik
 
[QUOTE=Scott Jenkins;770295]Well I am never going to row 500 in that time, speedy work Nik and you got to remember to you have done a lot of sumo's so you are probably just real great at them and should stick to the sub. When its a longer distance the rowing can become easier than the sumo's so upping them would be not fair then.

Fantastic work on finishing the last fastest, shows mental strength.[/QUOTE]

Aye Scott, thanks, good point. I will keep it the same reps.

I checked the comments and Smoked everyone who rowed. So I KNOW it is faster. But the point for me was to do good strokes and keep fast all the way through. A sub is a sub, I did the best I could with what I had.

I'm real happy with the last set, It was all mental. Endure the pain ignore it and finish.

Nik Nichols 04-17-2010 05:40 AM

Re: Nik
 
Ok so I have been trying to figure out intensity, more to the fact MY intensity. And Leon I looked at your site and saw/read that on intensity. Great write up and I will be trying to apply the thoughts from it. Here is the Note. Leon I hope you don't mind me posting it, if you do I will have it taken down.

Link (WFS)
[url]http://www.crossfitnortheastengland.com/[/url]
Intensity
by Jeff Martin

This is key: How much pain can you eat? When the misery index rises, what do you do? Having a plan helps. Before getting to specifics, here are a couple of general things to do to up your intensity.

The General:

1. Go to an affiliate. I know we are all too expensive and generally not worth it. The workouts are free and we should be too. Sarcasm aside, if you are doing the workouts of the web, the quality of your movement probably is not what it could be. A certified trainer will make sure that you are at least hitting the proper Range of Motion. ROM suffers, right along with you, under duress.

At an affiliate, the trainer will help you maintain ROM, whereas alone in your garage you would let it slide. A certified trainer will teach you the proper mechanics of the movements. Doing the movements correctly is more effective, efficient, and safer. In doing the movements more efficiently and effectively, you will go faster, move heavier weights, and be able to sustain the movement longer. This is both a blessing and a curse.

2. Workout with a group. CrossFit turns fitness into sport. 3-2-1 GO! has a different meaning alone in your garage than it does in a park with a friend or at an affiliate. You want intensity? Do Fight Gone Bad at an affiliate. Men will die for points. There is something about the group dynamic that automatically doubles the intensity.

3. Go to a cert. I remember reading a post from a guy who had been doing the WOD for over a year. He wrote about the cert experience that he had knocked three minutes off his Fran time and discovered what intensity meant.

4. Watch affiliate videos. Look at some of the affiliate videos for inspiration, to see regular folks giving it their all.

5. Resolve not to be a big baby. In our box, we have guys who have been blown up working out next to guys who complain when they stub their toe. Folks who have been shot, next to folks complaining about a hangnail. Who do you think works harder? Who do you think brings the most intensity? Donít be a big baby; it doesnít help. We all hurt. Resolve to move forward without complaint. We have a large bottle in our box marked YBF. Spray some on and continue: Youíll Be Fine.

The Specific:

1. Have a plan for each WOD. Look at each WOD. Try to decide how long each round should last. Shoot for that.

2. Think about breaks. Have a plan for your breaks going into the WOD. Say you are doing Fran and your pull-up max is 10. Plan to break the first round 7-7-7 and rest 15 seconds before getting back on the bar. This will help you avoid muscular failure. If you hit muscular failure, it will take 30-40 seconds before you are able to get back on the bar and do anything meaningful. Thatís a lot of time spent staring at the clock spinning.

3. Work specifically on a plan to minimize break time. Using Fran as an example again, say that 95# Thrusters are not heavy for you and that the limiting factor is cardio-respiratory endurance. In this case, your heart is hammering when you reach 11 reps, but the bar speed is the same as rep number one. Now you can put the bar down and acknowledge that itís okay to be a pus** today, or you can continue. If you do put the bar down, have a plan: Iíll pick the bar up in 15 seconds, Iíll take three big breaths and pick the bar up, etc.

4. If you are working with a class, pick someone that is close to you in their fitness level. Before you start the WOD, tell yourself that you will watch them and break only when they do. Resolve when they put the bar down you will do one more rep than they did. When they look like they are going to pick the bar up, grab your bar and do at least one rep before they get started. Be aware that eventually they will realize what you are doing and the game will be on. Who will drop the bar first? Again, ďMen will die for points.Ē

5. NEVER walk away from your bar! NEVER, NEVER, NEVER!

6. Understand that every time you put your bar down, you can chalk 20 seconds onto your time. Is breathing really worth that 20 seconds? I donít think so.

7. Just finish it. When most people set the bar down, they wait until they feel better before picking the bar up again. This is a mistake. You will not feel better until the thing is done. Might as well get back on the bar and finish the work required. Little known fact: working helps regulate breathing. The hard part of Fran is the transitions. Youíre gasping for air staring at the bar. Surprisingly if you clean the bar up and start doing your thrusters, your breathing will regulate. Keep that in mind while the clock spins and you stare.

Just a few thoughts.

Scott Jenkins 04-17-2010 07:31 AM

Re: Nik
 
Great post Nik, just read it and now I am going to read it again, some real interesting points there that make sense about not breaking or getting back to the bar quicker, actually experienced it last night with some guy keeping dead level with me, it was not until the end of the 2nd round that he broke he's swings and that's where I left him behind.

Jay Rhodes 04-17-2010 03:58 PM

Re: Nik
 
Great find Nik! My best efforts have definitely come when I have a plan.

Nik Nichols 04-18-2010 07:12 PM

Re: Nik
 
[QUOTE=Scott Jenkins;770346]Great post Nik, just read it and now I am going to read it again, some real interesting points there that make sense about not breaking or getting back to the bar quicker, actually experienced it last night with some guy keeping dead level with me, it was not until the end of the 2nd round that he broke he's swings and that's where I left him behind.[/QUOTE]

[QUOTE=Jay Rhodes;770547]Great find Nik! My best efforts have definitely come when I have a plan.[/QUOTE]

Thanks Guys. I still have some questions about the post I need to adress with you guys and. But I'll post up on it tomorrow.

Nik Nichols 04-18-2010 07:14 PM

Re: Nik
 
Complete as many rounds in 12 minutes as you can of:
50 pound dumbbell Weighted pull-up, 3 reps
Sprint 50 meters
3 Ring handstand push-ups

I didn't get a chance to get to the guy today. Martin is sick and I wasn't getting him out so I was home for the day. I don't know if I'll make it up. I'm just posting to keep up with the workouts.


It is killing me that I missed it after the intensity post.

Jay Rhodes 04-18-2010 07:20 PM

Re: Nik
 
[QUOTE=Nik Nichols;770943]Complete as many rounds in 12 minutes as you can of:
50 pound dumbbell Weighted pull-up, 3 reps
Sprint 50 meters
3 Ring handstand push-ups

I didn't get a chance to get to the guy today. Martin is sick and I wasn't getting him out so I was home for the day. I don't know if I'll make it up. I'm just posting to keep up with the workouts.


It is killing me that I missed it after the intensity post.[/QUOTE]

It happens....I just took two days off in a row (can't remember the last time I did that for reasons other than injury or travelling) but came back and hit two PR's. Sometimes the combination of rest and being jacked up to get back at it yield great results.
I'm not sure if I'll hit that one either. I do want to drill ring HSPU's though.

Nik Nichols 04-18-2010 07:37 PM

Re: Nik
 
[QUOTE=Jay Rhodes;770945]It happens....I just took two days off in a row (can't remember the last time I did that for reasons other than injury or travelling) but came back and hit two PR's. Sometimes the combination of rest and being jacked up to get back at it yield great results.
I'm not sure if I'll hit that one either. I do want to drill ring HSPU's though.[/QUOTE]

Yea, I'm with you, I can understand injury or a real reason, I just didn't get the chance today. That just sucks. I need to hit the ring HSPU's too. At least tomorrows workout has a compare to time. So I can push the intensity.

Leon Robotham 04-19-2010 03:08 AM

Re: Nik
 
[QUOTE=Nik Nichols;770318]Ok so I have been trying to figure out intensity, more to the fact MY intensity. And Leon I looked at your site and saw/read that on intensity. Great write up and I will be trying to apply the thoughts from it. Here is the Note. Leon I hope you don't mind me posting it, if you do I will have it taken down.

Link (WFS)
[url]http://www.crossfitnortheastengland.com/[/url]
Intensity
by Jeff Martin

This is key: How much pain can you eat? When the misery index rises, what do you do? Having a plan helps. Before getting to specifics, here are a couple of general things to do to up your intensity.

The General:

1. Go to an affiliate. I know we are all too expensive and generally not worth it. The workouts are free and we should be too. Sarcasm aside, if you are doing the workouts of the web, the quality of your movement probably is not what it could be. A certified trainer will make sure that you are at least hitting the proper Range of Motion. ROM suffers, right along with you, under duress.

At an affiliate, the trainer will help you maintain ROM, whereas alone in your garage you would let it slide. A certified trainer will teach you the proper mechanics of the movements. Doing the movements correctly is more effective, efficient, and safer. In doing the movements more efficiently and effectively, you will go faster, move heavier weights, and be able to sustain the movement longer. This is both a blessing and a curse.

2. Workout with a group. CrossFit turns fitness into sport. 3-2-1 GO! has a different meaning alone in your garage than it does in a park with a friend or at an affiliate. You want intensity? Do Fight Gone Bad at an affiliate. Men will die for points. There is something about the group dynamic that automatically doubles the intensity.

3. Go to a cert. I remember reading a post from a guy who had been doing the WOD for over a year. He wrote about the cert experience that he had knocked three minutes off his Fran time and discovered what intensity meant.

4. Watch affiliate videos. Look at some of the affiliate videos for inspiration, to see regular folks giving it their all.

5. Resolve not to be a big baby. In our box, we have guys who have been blown up working out next to guys who complain when they stub their toe. Folks who have been shot, next to folks complaining about a hangnail. Who do you think works harder? Who do you think brings the most intensity? Donít be a big baby; it doesnít help. We all hurt. Resolve to move forward without complaint. We have a large bottle in our box marked YBF. Spray some on and continue: Youíll Be Fine.

The Specific:

1. Have a plan for each WOD. Look at each WOD. Try to decide how long each round should last. Shoot for that.

2. Think about breaks. Have a plan for your breaks going into the WOD. Say you are doing Fran and your pull-up max is 10. Plan to break the first round 7-7-7 and rest 15 seconds before getting back on the bar. This will help you avoid muscular failure. If you hit muscular failure, it will take 30-40 seconds before you are able to get back on the bar and do anything meaningful. Thatís a lot of time spent staring at the clock spinning.

3. Work specifically on a plan to minimize break time. Using Fran as an example again, say that 95# Thrusters are not heavy for you and that the limiting factor is cardio-respiratory endurance. In this case, your heart is hammering when you reach 11 reps, but the bar speed is the same as rep number one. Now you can put the bar down and acknowledge that itís okay to be a pus** today, or you can continue. If you do put the bar down, have a plan: Iíll pick the bar up in 15 seconds, Iíll take three big breaths and pick the bar up, etc.

4. If you are working with a class, pick someone that is close to you in their fitness level. Before you start the WOD, tell yourself that you will watch them and break only when they do. Resolve when they put the bar down you will do one more rep than they did. When they look like they are going to pick the bar up, grab your bar and do at least one rep before they get started. Be aware that eventually they will realize what you are doing and the game will be on. Who will drop the bar first? Again, ďMen will die for points.Ē

5. NEVER walk away from your bar! NEVER, NEVER, NEVER!

6. Understand that every time you put your bar down, you can chalk 20 seconds onto your time. Is breathing really worth that 20 seconds? I donít think so.

7. Just finish it. When most people set the bar down, they wait until they feel better before picking the bar up again. This is a mistake. You will not feel better until the thing is done. Might as well get back on the bar and finish the work required. Little known fact: working helps regulate breathing. The hard part of Fran is the transitions. Youíre gasping for air staring at the bar. Surprisingly if you clean the bar up and start doing your thrusters, your breathing will regulate. Keep that in mind while the clock spins and you stare.

Just a few thoughts.[/QUOTE]

No problem mate, that Jeff Martin peice is fantastic!

Scott Jenkins 04-19-2010 03:18 AM

Re: Nik
 
Good morning Nik, dont worry about missing yesterday's work , you had to take care of Martin and besides it was not a good workout to test intensity on, today's looks like a small sprint also, not too testing and the compare to date is way before I started CF.

On the intensity post what rung a bell most for me was that during 'Fran' its most painful during transitions and if we just get on with finishing the work it is better, really going to think of that next time and the fact that puttng the bar down automatically chalks 20 seconds onto your time.


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