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Old 10-06-2009, 06:47 PM   #3441
Vanessa Sisson
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Re: Vanessa's1st Crossfit Journal

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Originally Posted by Nik Nichols View Post
Hey girl, first great job on the pullups, it sounds like you left it in a positive mind.

Second, you can kip the new dip standard. You are supose to keep your body straight, but you can kip.
How do you kip without using your hips though????

Oh and yes, the pullups made me happy!
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Old 10-06-2009, 11:36 PM   #3442
Bryan Peterson
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Re: Vanessa's1st Crossfit Journal

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Originally Posted by Vanessa Sisson View Post
Well, today's workout at GSX was 100 pullups for time. To my surprise and absolute delight I finished in 6:12!!!
Damn, girl!!!!!
You smoked it.

Last time we did 100 pullups it took me more than 10 minutes. I think I do not break them up enough and end up not doing them as quickly.
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Old 10-07-2009, 07:22 AM   #3443
Nik Nichols
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Re: Vanessa's1st Crossfit Journal

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Originally Posted by Vanessa Sisson View Post
How do you kip without using your hips though????

Oh and yes, the pullups made me happy!
ok, here is the video, it explanes it better then I ever could. But it is about keeping your body straight. (f/w/s) http://media.crossfit.com/cf-video/C...ingDipsPre.wmv
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Old 10-07-2009, 09:44 AM   #3444
Vanessa Sisson
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Re: Vanessa's1st Crossfit Journal

Thanks, Bryan! Yeah, try just stopping before you fail and knocking them out in sets you know you can get everytime.

Nik, watched the video. Go to 1:42 and then watch till the very end. That's not much dang different from the current kip and pretty much exactly the kip I use. A little froggy with my legs. But honestly.... if you're getting a full ROM with your arms are you not lifting the same amount of weight? Maybe I'm wrong but I don't see a huge difference in Jason's kip and the kips they show at the beginning that are supposed to be not legit.
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Old 10-07-2009, 09:58 AM   #3445
Nik Nichols
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Re: Vanessa's1st Crossfit Journal

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Originally Posted by Vanessa Sisson View Post
Thanks, Bryan! Yeah, try just stopping before you fail and knocking them out in sets you know you can get everytime.

Nik, watched the video. Go to 1:42 and then watch till the very end. That's not much dang different from the current kip and pretty much exactly the kip I use. A little froggy with my legs. But honestly.... if you're getting a full ROM with your arms are you not lifting the same amount of weight? Maybe I'm wrong but I don't see a huge difference in Jason's kip and the kips they show at the beginning that are supposed to be not legit.
Yea, it is a small difference, it is more of not bending, lowering yourself straight, like coming out of a muscleup, they are saying that when you bend at the hip when you are at the top and coming down you are not moving the weight .
But if you are already doing it like the vid, I wouldn't worry about it. I still kip when I get tired. That was my point the whole time is that with the ''new'' standard you can still kip. I was trying to back you up on kipping them.
I kip like you, a little froggy to get past the stopping point.
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Old 10-07-2009, 10:00 AM   #3446
Vanessa Sisson
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Re: Vanessa's1st Crossfit Journal

Quote:
Originally Posted by Nik Nichols View Post
Yea, it is a small difference, it is more of not bending, lowering yourself straight, like coming out of a muscleup, they are saying that when you bend at the hip when you are at the top and coming down you are not moving the weight .
But if you are already doing it like the vid, I wouldn't worry about it. I still kip when I get tired. That was my point the whole time is that with the ''new'' standard you can still kip. I was trying to back you up on kipping them.
I kip like you, a little froggy to get past the stopping point.
Sorry if it sounded like I was mad at ya, Nik! Promise I'm not. It's such a small difference though it's just almost annoying. LOL. I'm moody apparently.
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Old 10-07-2009, 10:17 AM   #3447
Richard Vanmeerbeek
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Re: Vanessa's1st Crossfit Journal

Quote:
Originally Posted by Vanessa Sisson View Post
Nik, watched the video. Go to 1:42 and then watch till the very end. That's not much dang different from the current kip and pretty much exactly the kip I use. A little froggy with my legs. But honestly.... if you're getting a full ROM with your arms are you not lifting the same amount of weight? Maybe I'm wrong but I don't see a huge difference in Jason's kip and the kips they show at the beginning that are supposed to be not legit.
There's nothing wrong with kipping, but the way I understood it is that excessive forward inclination while having the hips shifting backwards is not legit. You can still kip if your hips stay mainly vertical, it's that excessive forward lean that sucks

If you look carefully at Jason's kip, you can see that his butt doesn't shoot backwards, it just goes straight up and down.

go 'nessa !
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Old 10-15-2009, 08:28 PM   #3448
Vanessa Sisson
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Re: Vanessa's1st Crossfit Journal

10/10/09- Pistol Packing Mamma

Today was a fun day at GSX. I took the time this morning to do some slow lifts, work some heavy singles, and get ready for adding some heavier stuff to my daily workouts since it's been quite a while since I've done that on a regular basis. In between sets I couldn't resist sticking my head out of the door to see how the group class was doing. It looked like they had a fun workout and I was almost kicking myself for not going ahead and doing it. BUT, I am really glad I got back in there and got past that first heavy workout. Mentally that is a huge weight off my shoulders.

Chuck has been doing some of the Crossfit Football workouts so I decided to join him after I lifted. The original workout was:

10,9,8,7,6,5,4,3,2,1
Stepups with 40% of your one rep max squat
ring pushups
supine ring pullups

But, I aggravated something in my right glute/hip earlier this year doing heavy step-ups and until I get to the chiropractor/Airrosti I decided it's be best not to do heavy steup ups again. So instead I chose...Pistols. I wasn't real sure how this was going to go since I haven't done a WOD with pistols since last December...yeah...WAY to long and those weren't very great if I remember correctly. But, I got after it and 110 pistols later I finished in 10:44. Bouncing out of the bottom is KEY!

Also, had a great meeting with all the GSX folks this afternoon followed by yummy noms with a great couple.

All in all today was a good day.





Sunday, October 11
Wardrobe Malfunction


It was very apparent when I tried to get out of bed this morning that I wouldn't be doing any lifting that involved lower body today. The pistols from yesterday have left me pretty sore...but in a good way. So, I decided to just work on some upper body strength/skill work and then do a short, not too strenuous metcon. It went a little
something like this:

Ring dips: 5x5 Making sure to get good and deep and to not use too much forward inclination.:-)
In between sets I worked on muscle ups. Jumping muscleups may be the way to go for now.

Then I did some sort of crazy messed up version of tabata pushups. Some how or another I got all off track and ended up doing like 10 seconds on 10 seconds off. Whatever. I was failing at the end so I'm assuming I pushed hard enough.

Then I did some sort of crazy messed up version of tabata pushups. Some how or another I got all off track and ended up doing like 10 seconds on 10 seconds off. Whatever. I was failing at the end so I'm assuming I pushed hard enough.

Then I tried Annie which is 50,40,30, 20, 10 of double unders and situps. This is when things got interesting and I almost gave my fellow gym goers an eye full. I was killing the first set of doubleunders when my pants slowly started falling lower...and lower...and lower on my hips until I felt it was necessary that I stop or risk being arrested for indecent exposure by the two police officers working out in the gym. Can anyone say full moon? So... the rest of the workout I was kinda hitching up my pants.Oh well, I guess it means I have definitely lost fat since they were a size small spandex capris I was wearing. But, I'll have to remember to wear something that is bounce proof next time I attempt doubleunder or Annie. Either way I finished in 6:22 so I am pretty confident I can improve on that without my silly pants falling off and I know that's a PR for me.

http://vanessasisson.blogspot.com/
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Old 10-15-2009, 08:30 PM   #3449
Vanessa Sisson
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Re: Vanessa's1st Crossfit Journal

You should be F****ING UNCOMFORTABLE!


I was yelling this during the early class this morning trying to motivate some of my fellow CFers to keep pushing through a long, taxing workout. It's really hard when your lungs are burning, your muscles are shaking, and you're gasping for air to keep grinding through a workout. But that's really the kind of mental and physical toughness that CF requires and builds over time. I had my own "lesson" in embracing the suck or being REAL f****ing uncomfortable after the 6am crew rolled out. I've got two 12 hour work days coming up and probably not a whole lot of working out to look forward to. So I needed a hard workout to make me sore and wore out enough over the next two days as to avoid feeling guilty for the rest. Well, Chuck must hate me because he suggested a CrossFit Football WOD he did a few days ago. I saw him do this workout and it did NOT look like fun...at all. But, I must be mildly retarded because I went ahead and did it. My GOD did I ever want to quit. But, I didn't. It was slow and it was painful but I kept telling myself this is making me stronger.

The workout was:
3 Rounds of
15 95# Thrusters
15 20# slam balls
15 burpees
15 doubleunder
Time: 22:34

SLOW but the thrusters were broken down to singles pretty early. I only missed two the whole time so that's a small victory in and of itself. Flew through everything else unbroken. This will be an awesome benchmark and way to measure upper body strength gains and the effectiveness of "ChuckFit".
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Old 10-16-2009, 04:31 AM   #3450
Brady Herrin
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Re: Vanessa's1st Crossfit Journal

Heh, ChuckFit...
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