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Feeling pretty good - did a quick 4 mile mtb climb last night of 1100 feet AFTER deadlifts/squats. THEN, I fucked up my arm today doing skull crushers or something. Left elbow/tendon is aching like a bitch. Wah....

image mess up.

Supposed to be an American Ninja Warrior logo for TJ. I want to try the Salmon Ladder.

hahah guys in lab go on about that show and esp that obstacle.

Id love to just have that huge setup in my yard and have fun all day.

And Nick, id say taje it easy, better to miss one day then miss a week or more and end up on the couch crying. Glen throws his back out and hes fucked for like a month, its not pretty.

My shoulders shrug up when I do that. Unless I forcibly rotate my shoulders down.

I read about this though and have been trying to do this to stretch my back. I can hold it for a little while.




IM sure in super fucked in that regard, the work that I do is basically me hunched over, muscling some sort of tool into something else or my arm straight out painting for hours on end.

I think they do a little, Im honnestly not totally sure how out of whack I am considering I assumed I was normal until recently. Although I tried that stick stretch, the over the head one with a broom etc, and it aint happening.

I get juuust past vertical and then I feel like im going to break my arms off. they naturally just drop down and try to rotate at the elbow.

I can't do the broom either. It freaks me the fuck out.

new05002 wrote:Yes they are somewhere between 15-35 min long (not counting the warm up), high intensity. Usually how that works. We do 1 hour blocks for the entire thing (warm up, workout, cool down). This particular one was pretty hard, I was on the ground afterwards for a few minutes just breathing deeply.

Ahh, I see. I thought your whole workout was only 15 minutes long. That's the same as the boxing one we do. It's about 20 minutes of warming up, 20 minutes of intense cardio, then 20 minutes or whatever we have left on boxing, which includes the bag and sparring with a partner. In all it's just over an hour when we're finished. Any more than that and you won't be doing much good. Our trainer sees it as a quality over quantity kind of thing. There is an older guy who goes to boxing with us, and after a session he'll run around the block. But the trainer is like, he's just wearing away the ball bearings; he's just grinding stone instead of actually being smart and economical. There is of course a different viewpoint on this, and I personally believe it all helps, even if it's not as effective as the hour workout. Plus, this guy does partial reps on everything and doesn't hit the bag that hard or fast, so he's the only one with the energy to run around the block. Our instructor feels—who could have been a world champion and was offered such a chance, so I hope he knows what he's talking about—that if you're not knackered by the end of the session then you've not pushed yourself hard enough. He's not about pushing yourself beyond your limits. He's simply about straddling the line and increasing it gradually each time.

The Wood Wizard wrote:

This was one of the yoga poses we did on Weds night. Forgot to mention I went to a 1 hr yoga class with Ms. Dunwich at your box. They do that once a week. No joke, that shit is serious business. Will go again.

AngryGoldfish wrote:
Ahh, I see. I thought your whole workout was only 15 minutes long. That's the same as the boxing one we do. It's about 20 minutes of warming up, 20 minutes of intense cardio, then 20 minutes or whatever we have left on boxing, which includes the bag and sparring with a partner. In all it's just over an hour when we're finished. Any more than that and you won't be doing much good. Our trainer sees it as a quality over quantity kind of thing. There is an older guy who goes to boxing with us, and after a session he'll run around the block. But the trainer is like, he's just wearing away the ball bearings; he's just grinding stone instead of actually being smart and economical. There is of course a different viewpoint on this, and I personally believe it all helps, even if it's not as effective as the hour workout. Plus, this guy does partial reps on everything and doesn't hit the bag that hard or fast, so he's the only one with the energy to run around the block. Our instructor feels—who could have been a world champion and was offered such a chance, so I hope he knows what he's talking about—that if you're not knackered by the end of the session then you've not pushed yourself hard enough. He's not about pushing yourself beyond your limits. He's simply about straddling the line and increasing it gradually each time.

Yea 15 min is the intense part. Warm up is pretty relaxed overall. There is also some time spent on instruction each WOD, going over the lifts or complex maneuvers as well as standards of motion/what constitutes a full rep. For example we used some PVC and went over the parts of a snatch to practice before starting the workout. Instruction is usually after the warm up. This was a challenge workout for some people so we went over every movement to discuss what counted as a full rep. Challenge was not applicable to me but some people are doing it.

What have you noticed in yourself since you began with this routine?

AngryGoldfish wrote:What have you noticed in yourself since you began with this routine?

do you mean going to CrossFit in general or something else?

Well I have combined CrossFit with an improved diet so I am dropping some weight, down to like 188 right now. I am also getting a bit stronger, if you just measure that using simple metrics like push ups or what have you. Still struggling with my wind but thats a longer thing for me to develop

Since starting CrossFit I meant.

I like boxing but would like to get into the weight lifting of CrossFit, and I dig the enthusiastic community as well. I also don't like sparring with others that much. I lost my confidence when I injured my hand and took a beating from my opponent, who I thought knew better than to hit so hard, but whatever. I was so taken aback by the pain that I just stopped moving and he pounded my torso. I'm just trying to rebuild my confidence back up again by beating the shit out of a heavy bag and moving around it with more proficiency and confidence, gradually becoming faster and more fluid.

I've lost a bit of weight too, though not nearly as much as I want. I was almost 14 stone, but I'm now around 13.3 (185-190lbs as well). I can't see much of a difference visually, but I'd like to start a proper diet next month, and eventually I'll find a way to get to a gym regularly rather than just every Friday evening. Living in the countryside with no transportation has its downsides.

Let me also sort of expand on my answer to Dan's previous question to me. There is also a very social aspect of CrossFit since each box is a pretty tight knit group of people. For some people that is a turn off, they don’t like the clique nature of CrossFit. It also means that you may not fit into a particular box very well. I personally like the social aspect of CrossFit. Most of the people at the box are older than Fay and I (average person at our CrossFit is 30-45) and I prefer to be amongst them over people of our age. Also most of the people at CrossFit are women. Its probably 65/35 women to men. The social aspect is also what some people who have negative feelings on CrossFit call the "culty" part of it. Depending upon your perspective it is positive or negative. The social aspect also can invite competition which I believe is both a positive and negative thing. With regards to being positive it can drive you to push yourself a bit. I personally can be competitive so its hard for me to turn that feeling off completely. In regards to negative, it can be demoralizing to feel you are the lowest rung of the ladder especially if you happen to finish last very often. I usually do finish last or close to last so I can relate to at times feeling defeated. However, struggling at something to this degree is somewhat foreign to me (not trying to come off overly cocky there) so it also tends to humble me.

If you search on the internet you will also find a lot of polarizing opinions on CrossFit as well. As with many things that have a strong surge in popularity, there are a lot of strong, strong thoughts on the topic. It can be a bit tough to get a reasonable idea on that topic. A lot of the negative comments stem from injuries sustained during CrossFit. One thing you should note about CrossFit is that each box is an entity to itself. The coaches who run each box are not regulated beyond a L1 certification so results can vary at each box. Once a coach passes the L1 cert they can open their own CrossFit labeled gym so long as they pay a licensing fee for the name. The coaches at our box (2 main coaches, 1 weightlifting coach) are one of the reasons I am still going to this box. With respect to weight and form, they do not pressure you to up the weight. What is boils down to though, is that each person going to CrossFit has to determine if the box is a fit for them. You vote with your dollar.

In general I find a regular gym unmotivating. Its tough for me to find a drive to just go to the gym and figure out what to do. CrossFit gives me enough direction so that I can find more purpose in it. It also does provide a level of instruction but at a less $$$ rate then a personal trainer would charge me.

lol so zumba......hahah

new05002 wrote:Let me also sort of expand on my answer to Dan's previous question to me. There is also a very social aspect of CrossFit since each box is a pretty tight knit group of people. For some people that is a turn off, they don’t like the clique nature of CrossFit. It also means that you may not fit into a particular box very well. I personally like the social aspect of CrossFit. Most of the people at the box are older than Fay and I (average person at our CrossFit is 30-45) and I prefer to be amongst them over people of our age. Also most of the people at CrossFit are women. Its probably 65/35 women to men. The social aspect is also what some people who have negative feelings on CrossFit call the "culty" part of it. Depending upon your perspective it is positive or negative. The social aspect also can invite competition which I believe is both a positive and negative thing. With regards to being positive it can drive you to push yourself a bit. I personally can be competitive so its hard for me to turn that feeling off completely. In regards to negative, it can be demoralizing to feel you are the lowest rung of the ladder especially if you happen to finish last very often. I usually do finish last or close to last so I can relate to at times feeling defeated. However, struggling at something to this degree is somewhat foreign to me (not trying to come off overly cocky there) so it also tends to humble me.

If you search on the internet you will also find a lot of polarizing opinions on CrossFit as well. As with many things that have a strong surge in popularity, there are a lot of strong, strong thoughts on the topic. It can be a bit tough to get a reasonable idea on that topic. A lot of the negative comments stem from injuries sustained during CrossFit. One thing you should note about CrossFit is that each box is an entity to itself. The coaches who run each box are not regulated beyond a L1 certification so results can vary at each box. Once a coach passes the L1 cert they can open their own CrossFit labeled gym so long as they pay a licensing fee for the name. The coaches at our box (2 main coaches, 1 weightlifting coach) are one of the reasons I am still going to this box. With respect to weight and form, they do not pressure you to up the weight. What is boils down to though, is that each person going to CrossFit has to determine if the box is a fit for them. You vote with your dollar.

In general I find a regular gym unmotivating. Its tough for me to find a drive to just go to the gym and figure out what to do. CrossFit gives me enough direction so that I can find more purpose in it. It also does provide a level of instruction but at a less $$$ rate then a personal trainer would charge me.

I've read a lot about CrossFit and have watched video footage of both amateurs (and complete nutters) and professionals who compete for a living in worldwide competitions. There is definitely, as you say, a polarized view on it as a whole. It seems to be the case, however, that if done right then it can be amazing—and many would agree would this—but tough on the body and can cause injuries, even among competitors... so can boxing and powerlifting.

I don't like competition. I'd rather be in an atmosphere of encouragement and equality, but I imagine I'll have to find the right gym for that as each one will vary. As vidret says, though, it'll be best if I stuck with what I have going on right now. I'm going to keep eating less for another month or so, note my weight and if I'm unhappy with what I see then I'll start a proper diet that basically removes almost all temptation to eat junk food and only allows you to eat healthy, protein-rich small meals throughout the day in 2-3 hour intervals. It's basically just boil a large portion of brown rice in the morning, grill one or two chicken/turkey breasts and stir-fry some vegetables. Then eat 8 mouthfuls every 2 hours from a Tupperware container.

vidret wrote:change one thing at a time, unless you're already "into it", would be my suggestion. like, don't start crossfit and go on a rough diet etc. one step at a time, it may take you a month longer but in the end what's a month if you continue versus if you don't and do it all at once.

not saying you're doing it wrong, just keep doing it right bro

You're right. I sometimes get edgy and want to make quicker progress instead of sticking with what I'm doing and perfecting it. I've been persevering in my 'eat less' diet plan and will continue to do so for another month or two. After which I'll probably begin a proper diet and cut my weight down even further, as I imagine there is only so much 'eating less' will do before I will need to up the ante. Once I'm 12 stone then I'll start adding back some of my favourite foods and start lifting weights again—heavy weights this time.