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Started By
Message
re: Daily CrossFit Thread: Workouts and other musings..
Posted on 11/21/18 at 8:22 am to Hulkklogan
Posted on 11/21/18 at 8:22 am to Hulkklogan
I have some days I love it. Some days I hate it. I do t mind the nagging stuff. I have had a heel issue that has hung around forever.
I don’t like the idea of programmers changing once a month. I think that programming should be more consistent. I also think you could get into some of these coaches trying to out do each other.
But I also like scaling things you know will give you trouble. For me it is running and dubs and box jumps. I can do one in a wod but not two or my heel will be in agony.
Nothing is more demoralizing than a long break and going backwards. So at the very least you can go in to open gym and do a few lifts, row, and some kettle bell stuff. Add in a few pull-ups and you will maintain and be able to heal
I don’t like the idea of programmers changing once a month. I think that programming should be more consistent. I also think you could get into some of these coaches trying to out do each other.
But I also like scaling things you know will give you trouble. For me it is running and dubs and box jumps. I can do one in a wod but not two or my heel will be in agony.
Nothing is more demoralizing than a long break and going backwards. So at the very least you can go in to open gym and do a few lifts, row, and some kettle bell stuff. Add in a few pull-ups and you will maintain and be able to heal
1
Posted on 11/21/18 at 8:29 am to tigerfoot
They just tried it once, just for a change-up. One of the coaches asked if he could program for a month and they thought it'd be fun to let them all give it a shot. We've been back to the normal coach that does programming.
I have still been going 3-4 times/week, just extremely discouraging when I keep having strains and pulls, letting them heal up, then get another strain/pull somewhere else. I've been having to modify workouts around my injuries for around 6 months now. My right knee's been a constant bummer for a couple of months.
I have still been going 3-4 times/week, just extremely discouraging when I keep having strains and pulls, letting them heal up, then get another strain/pull somewhere else. I've been having to modify workouts around my injuries for around 6 months now. My right knee's been a constant bummer for a couple of months.
Posted on 11/21/18 at 8:44 am to Hulkklogan
What kind of injuries are you dealing with?
Re: intensity is totally based on how hard you are going, and that is a good thing.
Are you more talking about then putting things in the WOD that you have to scale? I could see why that is frustrating. But dude are you seeing progress in these movements? Are you dropping weight? Are you getting stronger. If the answer is no then you need to find a new gym, cause based on your posts you go frequent enough.
A guy your size should be dropping weight pretty quickly, or at least seeing a significant change in your body composition. That alone would keep me coming back but everyone is different.
Re: intensity is totally based on how hard you are going, and that is a good thing.
Are you more talking about then putting things in the WOD that you have to scale? I could see why that is frustrating. But dude are you seeing progress in these movements? Are you dropping weight? Are you getting stronger. If the answer is no then you need to find a new gym, cause based on your posts you go frequent enough.
A guy your size should be dropping weight pretty quickly, or at least seeing a significant change in your body composition. That alone would keep me coming back but everyone is different.
Posted on 11/21/18 at 9:03 am to PennyPacker
quote:Honestly, just looking at some of the programming on here, I would have quit long ago at some of y'all's places. Our fairly straight forward A/B/C with lifting/metcon/core and rare high rep scheme has kept me really excited about it.
Yeah, sounds like the programming needs an over haul. I think if CF'ers are honest many boxes have had this happen.
Posted on 11/21/18 at 9:30 am to Lester Earl
quote:
What kind of injuries are you dealing with?
Small annoying ones. A few strains in my shoulders and elbows, knee had a fat pad impingement and patellar tendinitis. Have been wrestling with the knee since August, shoulder and elbows we're getting hurt earlier in the year. Luckily those issues have subsided and I'm stuck on knee pain.
quote:
Are you more talking about then putting things in the WOD that you have to scale? I could see why that is frustrating. But dude are you seeing progress in these movements? Are you dropping weight? Are you getting stronger. If the answer is no then you need to find a new gym, cause based on your posts you go frequent enough.
Nah scaling movements isn't frustrating for me. I dropped 20lbs in one year since starting, but not much. As always I struggle to lose weight, despite my diet being pretty good. I struggle with eating enough calories to feel good in the WODs vs losing weight. I don't lose at a decent clip unless I'm at about 1900-2k cals, but workouts start feeling like arse when I'm eating at that intake. I'm currently doing RP, 4.5 weeks in and not much change yet..workouts feel good though.
I think you may be onto something as to why I'm losing interest. I'm not progressing anymore. I'm not losing much weight, my max lifts haven't gone up, and my cardio hasn't gotten better in some time. Throw in work stress and a newborn, and I'm feeling run down and stagnant.
This post was edited on 11/21/18 at 9:33 am
Posted on 11/21/18 at 9:41 am to Hulkklogan
quote:
Long enough that I get looks sometimes from the coach as if they question the validity.
That shouldn’t be happening. Hopefully it’s just your conscience but wrong otherwise. Our coaches are great at “this not that” when it comes to dealing with injuries.
Knees are tough, especially big guy like you. Do you keep pushing it, because let’s face it, weight loss & strength are the only ways it will get better in the long run. Or do you ease off of it & risk losing gains while it heals.
Got to dial in the diet man. For every pound you lose you lose pounds of pressure of your knee joints at a time.
quote:
think you may be onto something as to why I'm losing interest. I'm not progressing anymore. I'm not losing much weight, my max lifts haven't gone up, and my cardio hasn't gotten better in some time.
So you never explained what you meant by intensity. If your workouts are intense & you are seeing no gains then you need to pinpoint the reason. Is it stuff at home or is it the programming?
Generally speaking, Having each coach program for a month is a red flag to me. Without knowing their background. Because we have coaches that are basically just there to get the class thru the workouts. Then we have L2 & L3 certified guys that are more advanced, that can write & understand programming. Not just stuff that is “weeeeeeee this sounds fun!!”
Posted on 11/21/18 at 9:52 am to tigerfoot
quote:
I would like that farmers carry workout.
No, no you would not.
It was horrific.
The blessing came when after the second 400m my forearms were numb so the grip pain was less. Not sure how I held on to the kettlebells on the last two sets of RKBs.
Posted on 11/21/18 at 9:56 am to Lester Earl
quote:
Hopefully it’s just your conscience but wrong otherwise
Very possible.
quote:
So you never explained what you meant by intensity. If your workouts are intense & you are seeing no gains then you need to pinpoint the reason. Is it stuff at home or is it the programming?
I'm not sure. There's the possibility that I'm not actually pushing as hard as I feel like I am, but it definitely feels like I'm pushing. Laying on the floor dying after WODs
. As for the knee, I have been strapping on a patellar support strap and it helps, but I'm sure I'm slowing my healing.
What I mean by the intensity is..there are little to no 'light days'. Even days where it's supposed to be lighter with bodyweight movements... I'm fricking fat, bodyweight is heavy
This post was edited on 11/21/18 at 10:28 am
Posted on 11/21/18 at 11:13 pm to AlxTgr
quote:
Honestly, just looking at some of the programming on here, I would have quit long ago at some of y'all's places.
Yeah, i read some of these WODs and think geez people are gonna have issues if they keep this up. Its this type of crap that gives CF a bad name. But honestly i have witnesed just as many "personal trainers" TEACHING poor form or incorrect principles.
Posted on 11/24/18 at 9:59 am to PennyPacker
Headed back to Miami for Wodapalooza in January..
Operation: Fix my cardio starts today.
21-15-9
Assault bike calories, pull-ups, push-ups, air squats
-Rest 3 min-
15-12-9
DL, Hang Clean, S2OH at 155 (Similar to DT)
-Rest 4,min-
12-9-6
Snatch and OHS at 95
-Rest 5 min-
9-6-3
Bench press and Front Squats at 225
Operation: Fix my cardio starts today.
21-15-9
Assault bike calories, pull-ups, push-ups, air squats
-Rest 3 min-
15-12-9
DL, Hang Clean, S2OH at 155 (Similar to DT)
-Rest 4,min-
12-9-6
Snatch and OHS at 95
-Rest 5 min-
9-6-3
Bench press and Front Squats at 225
Posted on 11/24/18 at 3:19 pm to LSUAlum2001
I like those workouts. I’m always looking for workouts that include the bike.
Posted on 11/24/18 at 6:19 pm to tke_swamprat
3 rounds
400m run
21 thrusters @ 75#
Rest 3:00
3 rounds
300m run
15 thrusters 95#
Rest 3:00
3 rounds
200m run
9 thrusters @ 115#
400m run
21 thrusters @ 75#
Rest 3:00
3 rounds
300m run
15 thrusters 95#
Rest 3:00
3 rounds
200m run
9 thrusters @ 115#
Posted on 11/26/18 at 9:32 am to CBLSU316
5 rounds, each round is a 3:00 AMRAP w/ 1:00 rest between.
3 power cleans 135#
6 push-ups
9 air squats
I totaled 365 reps or 20 rounds + 5 reps
3 power cleans 135#
6 push-ups
9 air squats
I totaled 365 reps or 20 rounds + 5 reps
Posted on 11/26/18 at 9:37 am to CBLSU316
quote:
3 rounds
400m run
21 thrusters @ 75#
Rest 3:00
3 rounds
300m run
15 thrusters 95#
Rest 3:00
3 rounds
200m run
9 thrusters @ 115#
Thanks for making my knees hurt just reading this!
Today:
30 single DLs at 3RM weight
Every 10 DLs perform 10 pushups
(10:00 cap)
Then
21-18-15-12
AB cals
Row Cals
Front rack lunges 95/65
Posted on 11/26/18 at 9:21 pm to LSUAlum2001
quote:
Operation: Fix my cardio starts today.
21-15-9
Assault bike calories, pull-ups, push-ups, air squats
-Rest 3 min-
15-12-9
DL, Hang Clean, S2OH at 155 (Similar to DT)
-Rest 4,min-
12-9-6
Snatch and OHS at 95
-Rest 5 min-
9-6-3
Bench press and Front Squats at 225
Btw... This was terrible.
I did flip the Snatch/OHS rep scheme with the DT rep scheme.
Posted on 11/27/18 at 9:01 am to LSUAlum2001
Really thought I was going to abandon jump ups, but I just can't see me getting through the sets of 21 and 15 very well right now. I lose my kip very easily, and would probably have to do three at a time, then start over.
A.)Behind the Neck Push Press- 6 sets of 5 reps ascending in weight
B.)21-15-9
STOH (115/75)
Pull Ups
30 Double Unders after each Round
C.)100 V Ups working 30 sec on 30 sec rest until complete!
A.)Behind the Neck Push Press- 6 sets of 5 reps ascending in weight
B.)21-15-9
STOH (115/75)
Pull Ups
30 Double Unders after each Round
C.)100 V Ups working 30 sec on 30 sec rest until complete!
Posted on 11/27/18 at 1:19 pm to CBLSU316
quote:
3 rounds 400m run 21 thrusters @ 75# Rest 3:00 3 rounds 300m run 15 thrusters 95# Rest 3:00 3 rounds 200m run 9 thrusters @ 115#
This sounds like hell but fun at the same time.
Posted on 11/27/18 at 1:24 pm to Hulkklogan
quote:
What I mean by the intensity is..there are little to no 'light days'.
Does your box not program an active recovery day?
Posted on 11/27/18 at 1:48 pm to here4thepopcorn
quote:Can you describe what this would be like?
an active recovery day
Posted on 11/27/18 at 3:07 pm to AlxTgr
It would be something like this, scheduled after a long endurance WOD or heavy lifting. We had them programmed in the week in between days. You could opt to do the active recovery or if you missed a day do an earlier wod from the week.
2-3 rounds (not for time, but should not exceed 25 min )
400m run/walk easy
2 min Airdyne easy
2 min Row easy
30 Sec Plank
50m Waiters carry light
2-3 rounds (not for time, but should not exceed 25 min )
400m run/walk easy
2 min Airdyne easy
2 min Row easy
30 Sec Plank
50m Waiters carry light
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