CrossFit NYC: The Black Box

Bonjour!

- Ring dips are a problem. Getting 3 rounds in 15 minutes can also be a challenge. I imagine my form on the OHS sucks.
- 21 kipping last time I checked.
- Eh? I don't think I've actually done a heavy OHS workout before.
- Anything that involves pushing stuff with my arms (push-ups, dips, press, push-press, bench press, thrusters, handstand push-ups...); anything that involves (hip/shoulder/younameit) flexibility (OHS, back squat, pistols...); oh yeah, and grip strength. So most of the basic CF exercises are covered.
-Work on pushing things with my arms; work on my flexibility; work on my grip strength. The question is how do I find the time to work on my weaknesses while doing the WOD's.

I'm trying to keep busy while on vacation, but the weather isn't helping. And my hands are still a mess (seeing a doctor when I get home). Bleh.

Congrats on all the great performances these past few days!

Total:

Back Squat- Started too low. Ended up at 160, a PR by only 5lbs. I should have trusted Keith once again and tried 165.

Press- Had to be conservative because of my shoulder. I've had a hard time with presses in the past probably because I lack upper body strength. This time I only got up to 70 which is still a PR. I tried 73 and immediatly felt like my shoulder was going to break. It's wierd how 3 little pounds can make such a big difference.

Deadlift- Again started too low. Old PR was 145. When I went in for my first try I thought the bar was 165. Turned out it was 175 and it was a piece of cake. I was so excited that I did a happy dance and threw out my shoulder. So I got stuck with my first and only try at 175. :(

So 160+70+175= 405 :(
I hope I can bring this up by the time the next total rolls around.

I really need to do a warmup consistently. The problem is that I come in already intimidated by the WOD, and want to conserve as much energy as possible, so I cut back on the warmup.

But its a vicious cycle. By not doing three sets of 10 to 15 pullups each day, I don't increase my pullup ability. I then end up needing to break the WOD into more and more sets, and taking longer.

Yesterday, I probably averaged 6 sets during each round of 25 pullups, resting 45 seconds between each. Had I been able to average 4 sets or required shorter breaks, I would have taken 8-10 minutes off my time.

Workouts: I never seem to get through 3 full ones. Samsons are still very hard for me (flexibility), I've taken to adding ring-push ups (inclinded when possible), and also to trying for a one-minute ring hold (record so far is 40 seconds). Still in all it occurs to me the CFWU is critical, so I should make time to do it each workout.

Pull-ups: Well I'd say the fact I started with only being able to do one overhand pull-up and can now do 5-8 is a good thing, still in all I'd like to be able to bang out 10 and more the the points sets of 25-30 with small breaks.

Kip Pull-ups: Not a one, my fault, I keep saying I'll practice them and the WODS end up taking my attention. Plus they also severly tax my shoulder flexibility as they require head through raised arms like the push-press, which my stupid shoulders won't yet allow. I'm guessing if I just bite the bullet, kips will help with that.

OHS: Zero pounds. Really. I can just about get the shoulders straight up and a facisimle of head 'through' them on press, and just about get a full-squat (which I practice every chance i get throughout the day), but doing a squat with an overhead (OHS) is im-possible. I suppose that has something to do with mid-back flexibility i.e. it is an either/or for me right now.

Handstands: Still can't do these, same with skin-the-cats. I'm still unsure if this is a 'can't' (shoulders are unable) or a 'won't' i.e. mindblock against putting load on shoulders/wrists.

I'd say for me in order of importance I need;

Flexibility. Not sure if I should look into actual physical therapy, since this seems like more hten just chronic tightness. All I know is it affects each of the core exercices; squats, deadlifts (can't straigten back), OHS, handstands. It is verrrry frustrating as I seem to have the overall strenght/coordination/focus/willpower for the exercises.

Warm-ups: Do it each time, whether it means getting in early or finishing up the reps I couldn't get to before WOD.

Do pull-ups 'Hari' style: I am always impressed that Hari commits to these each time, regardless of time. Jumping pull-ups are getting me nowhere really. A question here is this; while I can see committing to doing the pull-ups during WODS correctly, regardless of the time it takes fore recovery and whether I can even finish the WOD, does that help or hurt? If I make sure I can get my pull-ups period, does that screw me up by taking away from the other parts of the WOD (e.g. Cindy push-ups and squats).

Learn the GHD and do back-extensions and sit-ups as I beleive my core strenght might be part of what affects flexibility to a certain extent.

Work on things on my own time at CF. I'd love to find a couple of other peopole who want to address the same things, who wouldn't mind a partner to help focus/push each other. If we could find 2-4 people who all want to address the same thing and are in the same situation and we could set up a regular time(s) each week to meet would that make sense/work for you? For my part I'd want to hit;

Handstands
Skin-the-Cats
Deadlifts
Squats
Press
Overhead Squats
Jerks
Kipping
GHD

If we can do so, I'd be willing to commit to 2-3 times per week, I *really* want to excel. I'm happy with a lot of my gains but don't want to stagnate or simply accept the limitations I've run into.

I too need to focus on my warmups.
Pushups--chest to deck.
Pullups--I really need to focus on getting up, pull stregnth is a major weakness for me. Chest to bar. Learning to kip once my pull ability is better.
DL-While this is my best lift--need to remember and focus on breathing.
Dips-Need to work here as well!

Cleans-just doing right without curling!

Overall, consistency on doing everything right.Focus and concentration on the task at hand. Explosiveness--perhaps with box jumps and broad jumps.

At home gym tday:
WU
DL (no shoes, barefoot, diff bar, tired. This all affected my performance today)
135 4x3
155x3
175x1
185x1
185x1
195x1
195x1 F

Bench press
45 5x3
55x5
65x5 (felt like that was enough, form deteriorated)

Band assisted pullups

A week ago I would have said that my problems with heavy deadlifts were one of my top 5 priorities, but after the CFT on Wednesday, I can bump that one down a few notches. Keith's coaching, which includes not-so-implicitly asking me in front of everyone if I can tell the difference between my ass and my elbow, works. This kind of instruction needs to be marketed and sold to the greater public.

I was also considering that I need to improve rope speed (faster singles->consecutive double-unders) and to keep working on muscle-ups--but who really WANTS to finish a WOD in under 40 minutes anyway?

I have a to do list:

1)Hip flexabilty, Court is working this out with me. I am getting better everyday!
2)Box jumps, if i was'nt such a candy ass I would do one.
3)Double unders, if only i could do these, I wouldn't have to do hundreds of single jumps.
4)My Jerks weren't bad yesterday, if only I had weight on the bar. :)
5)Pullups, I am getting closer everyday, I think I may have one in Sept for my 41st birthday!
6) That sit up thing sitting in the middle of the box, please see item number 2 above.
7) Cleans, I would have had more weight on the bar for the jerks if i could actually clean it from the floor.

I can't kip. were not allowed to kip in Marine PFT's
hence why I don't bother learning.
It affected me like crazy on yesterday's Whoad (WOD)

Oh, the muscle-ups how could I forget those? :|

I can do ring pull-ups well and even ring-dips. Muscle-ups, no. I think I need to just practive the false-grip pull-up during warm-ups.

Hey here's an idea; let's organize some CF getaway camp. You know, 3-day weekend, dedicate the whole weekend to WOD and then training.

Sorry for the multiple posts, but as long as we are Q and A'ing, Here's a 'q' that could use an 'a';

I've been straightening my arm up as in a press to see just what gives and found two interesting things;

1) The front-shoulder muscle in that position is not only extremely flexed it is hard as a rock all the way through to the clavicle

2) The trapezius (?) likewise is flexed and hard as a rock and is pretty much run into by aforementioned shoulder muscle.

It feels less like joint tightness/inflexibility and more overdeveloped/expression on those muscles. There is no way I could rotate backwards further as I think the front shoulder muscle would almost crack the collarbone. Is that possible (I certianly didn't do anything to make them that way)? If so will stretching in fact not help there/those, and if that is so what will? I almost feel like the stretcing should be done in the exact opposite direction from the shoulder press...

is swing dancing a go?

Maybe add swing dancing to the list of things I suck at.

Is the gym open today at the usual times?

Hey, everyone.
Yeah, in response to Dammits query, we are open regular hours today. And the WOD rest-day theme is, as you can read above, a self-diagnostic clinic. Basically, what do you need to work on?

Sweet, I'll be there at 7 to establish a benchmark for my crossfit total.

Micheal, how's your rear delt and rotator cuff strength? Part of good shoulder mobility is flexibility, the other part is muscular strength balance. I have to force myself to do lots of pvc shoulder dislocates to maintain mobility...

For swing dancing how about just meet each other there around 6-6.15, somewhere close to where we get the tix?

30% chance of rain --- I'll go with these odds; there's a refund if it's rained off

My cell no is 347 277 3456

Hopefully see folk up there!

the not-dammit sean

this looks like fun:

http://www.dailymotion.com/video/x2g5ns_sean-sherk-caveman-training

Hmmm, not sure how to even measure those Brett. I'm pretty sure I'm imbalanced given push-up / bench press propensity vs relatively low pull-up power. PPP/PPP ratio :|

I try shoulder discolates each day but even those are near impossible. I definitly think that besides 'stretching' (which I think will have limited effect) I need to;

Increase back muscles strength (rows, wide-grip pull-ups, GHD back extensions)

Increase abdominal strength.

I somehow really think kips will help alot.

Perhaps get weekly front muscle sports massage, traps, front-shoulders, chest, even biceps to loosen those up.

Dammit thats what I'm talking about. I love that kind of training. We need a big tire, a sledgehammer and some sleds.

PRed in consecutive double-unders at 8!

My OHS sucks so I worked on that today. Worked up to 125# for 2 reps then stopped. Worked on getting my double under numbers up. Spotted Sean(not dammit) on his CFT. Great job today Sean!
Welcome Daniel #1 and Daniel #2. Great job on Fran guys! Hope to see you again very soon.
Did some Glute ham raises which were nasty.