Workout of the Day:
“Nicole”
As Many Rounds As Possible in 20 Minutes of:
400m Run
Max Rep Pull Ups
Post rounds and pull ups per rounds to comments.
It’s important to know the difference between a squat and a deep squat 
Overhead Squat Competition…[wmv]
Is that one of those stupid vibrating things?
Do you remember when Coach posted a link to their website on the main page and asked people to review it as a piece of fitness equipment?
The first few dozen posts were extremely negative, then someone came on and said something like “I dunno, it looks fairly heavy. I guess you could put on a harness and drag it around the place. You might get fit that way”
I just bothered looking at the instructions, “balance on the ball of the foot, keep weight mostly on forefoot.”
Looks like you got something other than a tyre to sledge.
So if bending your knees to 100 degrees is a “deep squat”, I wonder what one of these is called – http://stronglifts.com/images/front-squat-elbows.jpg ?
Maybe they’re covered in the next page of the booklet…I get they feeling that they shouldn’t be “performed on one leg, bouncing lightly” though.
Just saw Ruairi Rx’D “Grace” last night thats impressive!!! I was in the gym last night working on my “Around the World Chins” and I was just saying to myself nobody really has a clue when it comes to physical fitness. Everyone just uses whats there, there is no taught or invention as to what kind off workouts to do. They are all just like a bunch of sheep.
Anyway my point in this is that even the huge bodybuilders you see prancing around as if carrying 2 buckets of water. If they were to even attempt a Crossfit WOD they would be quickly humbled. Their strength to weight ratio really is appauling.. A Clean for example you never see in a conventional gym let alone clean and jerking 60kgs in just over 6 minutes and no offence but Ruairi aint a big guy.. Very few bodybuilders would be able for “Grace” let alone in a reasonable time.
The more I delve into this whole Crossfit malarkey the more I am beginning to appreciate just how good you guys are. You would put the general bodybuilding and fitness populas to shame fact!!!!
Keep it up guys…
Will,
I think thats called bad for your knees.
I was in the gym today and tried one off those deep squats on the vibration machine. I heard they are really good for toning and working your core stability.
Ruairi
to answer your question from our forum. yes I have started Paleo.
I was being a proper hunter-gather. I went out with the dogs last night and hunted down a shop, then gathered a bag of maltesers.
Have you and Colm started?
Er… I was hoping you weren’t going to ask that, Jonny.
I’ve gone about 50% paleo since Monday. Cheated on breakfast both days, but the dinners have been Paleo RX’d.
Thanks for the kind words Liam.
YOu’re dead right about most people not knowing what to do in the gym. We’re social learners and we immitate what we see when we don’t know what to do in gyms unfortunately. Such a pity that most people get frustrated and give up as well.
Fair play for being open minded enough to look at other programs. Considering how different we are from convential “wisdom” it’s hard for people to accept.
So what’s around the world chins?
No Problem Colm,
Yes I have always been open to other ways and try everything.. But seriously some of the stuff you guys are doing is amazing.. Even you the other day doing 3reps with 70kgs overhead thats awesome it really is.. I have only recently started overhead squatting and I get all sorts of looks for doing just the oly bar imagine if you were to saunter into Total Fatness and start repping 70kgs overhead they’d collapse with the shock but not one would praise you.. The Irish population on the whole are very begrudging very seldom will they praise.. If I see someone who has real ability in a gym I’ll say it the only problem is they are few and far between
:)
“Around the World Chins” Start as always from a dead hang position pull your head over the bar and to your right or left hand, from there you scoot your head over to your other hand and drop back down to the start. Alternate directions each rep..
Demanding in the sense you are shifting bodyweight from left to right.. You should try em out…
Just watched that clip of the overgead squat competition.. 25 and 23 were there respective reps at 95lbs which is 40kgs… Kyle did 30 reps at 40kgs without pause recently and these 2 are renowned Crossfitters..
Again great work by Kyle very impressive..
It’s probably worth noting that they use the Overhead Squat off in certification with buff guys who think they can beat a tiny girl.
For a REAL impressive overhead squat vid check out – http://media.crossfit.com/cf-video/CrossFit_NicoleBWx15OHS.wmv
Decided on Back Squats today by athlete request, sets of 5
Ciaran – 30, 35, 40, 45, 50, 55, 60
Lee – 25, 30, 35, 40, 40, 40, 45 (first time squatting)
Ruairi – 70, 80, 90, 100, 100, 90