Workout of the Day:
L-Seat Progression
5 holds at your stage of the progression. Record total time.
then:
21-15-9
Pull Ups
Overhead Squats, 45Kg
Post times to comments
Previous L-Seat attempts:
December 30th
December 19th
November 26th
I know this photo is blurry, but I really like it for some reason
Big Fat Lies [youtube]
Rest day for me today but I got to try this WOD tomorrow!
So, how’s everyone’s legs after the B2B Tabata Squats yesterday?
Mine are actually not nearly as bad as I though they would be,
I think 3 rounds of B2B Tabate Squats would be a nice workout in the next week or two. Everyone seemed to realy enjoy the one round. LOL.
I’m so crap at overhead squats, looking forward to it already.
I actually agree with Jeff, its a few minutes but it kicks the crap out of you,
I would like to do a video of mine and see just how bad they get in terms of chest up, knees out and all that jazz,
So as I was tucking into my fifth egg of the morning (fried in butter), an ad came on the radio informing me that “an egg a day is OK”.
I felt comforted.
Yeah I heard a piece on the radio on this the other day too Will and found this link also
http://news.bbc.co.uk/2/hi/health/7882850.stm
I love eggs!!!
excellent. I can eat eggs now.
Well if the BBC says so….
Hmmm, i think I’ll be referencing the BBC next time I write a paper!
Not this shit again…
Robbie,
You might be interested in this – it’s a free Rock Climbing promotion
http://outdoorsireland.blogspot.com/
Arse. I was thinkin about somethin else when I wrote that…
hey does anyone know what the song is in this video. the workout is the opposite of todays
http://www.youtube.com/watch?v=BEhZBDH3NZo
if it’s on the internet AND they made a movie about it, it has to be true.
On a more serious note, does anyone think there may be a “dance-off” element at the next CrossFit Games? Movements no-one has done before? How about do the worm for 50m? Combines athletic prowess and gymnastics and aerobic exercise. Sounds like crossfit to me
also, did anyone see “bigger, faster, stronger” (the movie about steroid use and abuse) when it came out? I think you had a link for it here colm.
Amro – That’s “Miss Murder” by AFI. Cool song, must go steal it.
genius song thanks Will.
By the way Bigger, Stronger, Faster is showing as part of the Dublin International Film Festival this Sunday the 15th.
Tickets can be bought here:
http://jdiff.ticketsolve.com/events/events_for_show/702375
Cool, I saw it on the net a while back, it’s pretty good. T’would be a savage eye opener for any poor soul who thought professional sports are clean.
The film kinda centres around the lives of 3 brothers and their experiences with steroids, it’s quite poignant in a lot of ways. One of the poor devils just couldn’t seem to give up the damn thigns, I think I remember reading that he’s dead now…not sure if it was related though.
Something I was thinking about today, sorry for leaving it so late to say it. This is for everyone really, its not a rant on peer-review or semantics.
As you may or may not know, I’m currently on Starting Strength while I’m in college so I’ll be strength training until May. It’ll be curious to see my metcon performances when I get back.
Is it more important to get a certain level of strength before hitting CrossFit? Should you be able to comfortably lift the weights as rx’d in WODs before beginning? Will this be a better ‘primer’ for CF? Or does scaling the weights in WODs work better?
I honestly don’t know. I didn’t stick with CF long enough to repeat any of the workouts that I scaled. Though recently, after a while on SS, I finished Fran as rx’d. Something I thought I’d never do. I’m wondering should people who want to start CF maybe focus on strength rather than metcons? With strong people being the other way around?
I just realised I asked about 20 questions there. Sorry!
So I just signed up for a series of introductory classes at a local oly center. Interesting first class but now I face a dilemma–what happens when advice is contradictory? Who do I follow? I have to give this one some thought.
Oh and Bobby—when I broke my toe I spent a lot of time (well some time anyway) thinking about the very questions you raised and here’s the conclusion I came to. If you have a good strength base before you start CF, you will fare better than the other Joe Soap’s in your starting class (which of course would also be true if you had a gymnastics or oly background as well). But does that mean you should start CF with a focus on strength?
If someone were just starting out with CF and asked my advice if they should focus on strength first my answer would be no. If you wanted to be a firebreather at CF then just do CF. Scale of course but alternate between scaling down weight and doing it fast or scaling down reps and keeping it heavy. Do it on a random basis.
If your goal is only to get as strong as possible, do SS or any of the PP variants. Just my opinion.
Thanks for the response Kyle. So you reckon if your goal is to become good at CF the quickest route to that is to just do straight crossfit? Cool. I would have advised people to get a certain level of strength (novice strength standards for example) before embarking on CF but thats just me.
Yeah TBH that was my thought at first as well (based on a few ideas that are well beyond the scope of this post) but with thought and discussion I came to the opposite conclusion. I have no empirical nor peer-reviewed double blind anything to point to, though.
I know triathletes talk alot about specificity, (is that even a word?) of training, so I would guess that training for the specific sport or activity,
Take 2 people identical in abilities and base levels of fitness,
I still reckon though that a guy that spent 6 weeks training starting strength and eating drinking right versus a guy that spent 6 weeks crossfitting wont be able to keep up as he is unfamilar with the pace and is not conditioned to do the metcons.
What if both people are very weak to start with, lets say they’re 60kg really skinny dudes who have a 1RM in the squat of 30kg. After 6 weeks of SS and roughly 3 weeks of CrossFit I would put money on the Starting Strength guy to be ahead.
Maybe it only applies if people are below a certain baseline of strength I dunno.
Only one way to settle this Bobby, lets go get skinny ass twins and ask them to try it out. We can buy a crossfit hoodie between us and put that up as a prize, they can be on the deathmatch show too…….
I do have a more serious question, does my extremely poor hamstring flexibility make it more difficult for me to remain chest upright during tabata squats,
disclaimer: I am not making excuses, I am just wondering. I am working on it anyway but while I wiat to be able to put my wrist on my toes I am curious,
Sounds like a plan Tom. Tell you what, I’ll go to Coppers and get started on making some twins, you get the hoody.
Yes, poor hamstring flexibility will do that, it’ll make it harder to keep a correct lumbar curve at the bottom of the squat which will impede you keeping your chest up.
If you’re down on saturday I’ll draw you some snazzy anatomy diagrams to show you why.
“If you wanted to be a firebreather at CF then just do CF. Scale of course but alternate between scaling down weight and doing it fast or scaling down reps and keeping it heavy. Do it on a random basis.”
Well, this is pretty much what Coach Glassman said at the Manchester cert.
He trotted out a few examples of different groups and individuals who used SS as a platform for CF, or segued into it for a few months to a year, and basically he argued that, counter-intuitive as it may be, their times and scores for CF lagged behind (except in terms of their CrossFit total score, presumably).
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