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Really looking forward to my shoulder getting better so that I can try some CF and possibly CFE. This year's goal is a 1/2 Ironman, next year's goal is an Ironman, so I'm definitely looking into CFE as a possibility of increasing my performance without necessarily having to train 30hrs/wk.

Rob

WoD trip report -

4 rounds - subbed 90 singles for the 30 doubles, Power Snatches as Rx.

I thought a few things going into the WoD and all of them were wrong -

1) Didn't think I could finish 4 (boss!)
2) I thought that clean and jerks (which were fine) would be a nice break from the snatches. But @ 75 lbs., I'd rather just do one big hip movement than catch and then jerk. All of my clean and jerks were clean and press, which were exhausting. If it was heavier I probably would have like the Clean and Jerks but man they sucked.
3) Didn't think I'd be that sore today. Whoah.

Chris just re-linked me to this thread. He thought I might want to put my 2 cents in.

I'm registered for the open! All I want to do is get through all 6 workouts without having to modify anything. Our gym has tons of amazing women, so I'm not even close to being able to make our affiliate team. I'm doing this week's WOD on Sat. Not looking forward to the double unders, but pretty excited for the snatches.

Rob- Let me know if you have any questions about CFE. I've been working with BMack and Nuno who have been the driving forces behind the programming. Did you read the article about it in Triathlete Magazine last month.

Jay- I love my inov-8s as a general everyday CrossFit shoe. The 195s are the flattest, and great for WODs where you run and lift. I like my 230s if I'm going to be running more then a few miles since they have a little bit more sole. It's hard to find them now, since it seems to be trendy to have them. But they are really a great shoe.

Chuck- Nice total for the WOD. Why the sub for doubles? Wouldn't it be better to get fewer reps and remain in the running in case a workout comes out that you are awesome at? I'm hoping to get 2 rounds, I'll let you know how it goes

Courtney

BTW - rereading this thread - stretching religiously before xfit and throughout the day - I am now WAY more flexible than back when I was doing xfit + bikram. Overhead Squats ftw.

+1 - I have a huge mancrush on K-star and I do mobilitywod every day.

Anyone have an opinion on the assertion in Crossfit lore that Crossfit puts on size faster than natural bodybuilding? Background on me - 6'1, 185 ectomorph/hard gainer. I did P90x and HIIT for a few months last year and dropped my bodyfat significantly and put on some muscle and got stronger, but certainly didn't get huge. I was very happy with my progress, but for my next round of self-improvement I want to add more size. I am trying to decide between Starting Strength and Crossfit. Thanks!

I'd say that's bullshit - you're definitely gonna put on size faster by just lifting and eating than you are by doing a bunch of metcons. That said, if you want to do a hybrid model, I've been doing a Westside/Crossfit system for the past several months and have really enjoyed it. There's a good article in the Crossfit Journal I can link you to if interested. If all you want is size though, do SS. You can get your metcon back pretty quickly, and more strength is never gonna hurt you during a wod.

WoD trip report -

4 rounds - subbed 90 singles for the 30 doubles, Power Snatches as Rx.

I thought a few things going into the WoD and all of them were wrong -

1) Didn't think I could finish 4 (boss!)
2) I thought that clean and jerks (which were fine) would be a nice break from the snatches. But @ 75 lbs., I'd rather just do one big hip movement than catch and then jerk. All of my clean and jerks were clean and press, which were exhausting. If it was heavier I probably would have like the Clean and Jerks but man they sucked.
3) Didn't think I'd be that sore today. Whoah.

Nice work on the wod Chuck! Do you do much work on DUs? I tilted really hard doing Annie around xmas of 09 and decided I was gonna get good at DUs if it killed me, and just greasing the groove did wonders. I did 100 every day during my warmup (warmup took 20 minutes for a while ), and within a 6 wks or so I got a lot better. I started with a bad rope until I could do at least 15 consistently, then got a speed rope and built up from there. Annie time = 4:46 now!

I think I'm gonna do this wod on Saturday, although I'm not registered for the open. I'm surprised you thought snatching would be easier - I know 75 is super light but once you get into those later rounds I figured c&j would be a nice break and keep you from burning out metabolically. Even with a light weight I feel like snatches take way more out of me than c&j does. I'd also think c&j would be kinder on your shoulders which would help with the DUs later on. I might snatch round 1 and go through the rest with c&j. Not sure yet. Shooting for 6+ rds - I'm only worried about running out of gas since I've been doing a lot more lifting than metcons the past few months.

+1 - I have a huge mancrush on K-star and I do mobilitywod every day.

K-star is amazing! Those stretches from his blog are like voodoo magic.

@n0whereman

Now that it's nice in Manhattan I'll be doing 100 doubles a day for sure. It's tough when your apartment ceiling isn't high enough during the winter haha.

Honestly a lot of people switched to C&J after round 1, for me the snatches were just faster and easier. 6+ is animal, glgl!

@courtney,

Meh I'm not making the games any time soon. My buddy who is way better than me @ double unders couldn't get 3 rounds because he spent so much time with them so I figured I'd sub.

Finally did the open wod today: 6 rounds + DUs + 14 snatches. All DUs were unbroken, and I C&J the whole way. Definitely glad I did C&J - really thought it saved my shoulders for the DUs.

Wow sick score dude!

Wow sick score dude!

thanks Chuck! I was pretty happy to beat six rounds. Looking back I really want that last rep in round 7 but wah wah wah.

This week's wod looks pretty fun:

15 min amrap
9 deadlifts (155/100)
12 pushups
15 box jumps (24/20)

pushups will def be the limiting factor for me (and most I'd imagine). the DLs are very light and box jumps are pretty easy (especially with the standards they gave) so I'm thinking that stuff is just gonna be recovery for the next set of pushups. Or I'll just be totally fried because I haven't done a 15-min long metcon in a least a month.

Gahhhhhh 24" box jumps! No fun for me. That release at the bottom of the pushups is brutal for time as well.

I am very much looking forward to the deadlifts and otherwise not looking forward to this WoD lol.

Yeah I'm probably going to do it again Saturday or something, I really wasn't too thrilled with my score.

The only piece of advice I'd give is don't even hesitate on the deadlifts. I suck suck sucked @ the PUs and box jumps but did all DLs unbroken. I probably spent over 1 minute (who knows maybe more) taking a breath before the deadlifts and it was a complete waste of time. That release at the bottom of the pushup is fine for the first round then you just want to kick someone.

I hate pushups.

10 rds + 2 DLs. The fact that I can count on one hand the # of metcons I've done in the last 6 weeks really became apparent about 6 minutes in - I just had no wind for the 2nd half of the wod.

Predictions for next week? I think it's gotta be strength-biased somehow, so given HQ's lean towards inclusion I'll go with one of the following:

- 1-3RM of some lift (anyone can do this)
- Get 5k# GTO/back squat 5k# as fast as possible - this way even very new people can use like a 45# bar and go forever.

Yeah this week has to be some sort of strength WoD - plus with all the complaints re: the games something easier to score sounds about right. Let's just hope it's deadlifts and not back squats.

BTW n0whereman you are killing these WoDs. 10+ is sick.