16.1 in the books. Any other crossfitters?

[Qhrumphf]

There's a ton of guys like that. There's a guy I saw today using the cable pulley machine (not sure what it's called) with the full amount of weight, on his knees and putting all of his weight into pulling it down, and using way too much of his lower back to do it. If I see him in the gym again this week I'll be surprised. It made my back hurt just watching him.

I don't get why people do stupid stuff like that. You would think they would research these things a bit better but instead they just watch what that guy who worked out for years to do what he does and then they copy it, without ever paying attention to the guys form or realizing that they worked hard for a long time to be able to do that without killing themselves.

At least with crossfit you have a coach, usually someone who can correct your form and keep you from crippling yourself.

Oh I see crappy form all the time. This guy in particular though:

 

[Tactical-Brewer]

Paulegli, you've got it man! That's it exactly!

BrewingTravisty, I wholeheartedly suggest you do. In the same breath, I wholeheartedly suggest you follow the advice of showing around for a box that's right for you. Find one where as soon as you walk in the coach makes everyone introduce themselves and you just get a great vibe from it. We've seriously made lifelong friends out at our box and that's a big part of what keeps you coming back for more. Those that suffer together push together!

 

[The_Dog_42]

If you're interested in trying CrossFit, definitely shop around to find a gym with a good vibe. There are so many affiliates out there that you can afford to be picky about the space, trainers, and other members.

Good advice, I'd also add that finding a coach that fits your level is essential. A gym where you can't touch a bar without doing a TABATA (20 sec on, 10 sec off, 4 min) of perfect squats is great (although boring) for a beginner. A box that fits an advanced lifter probably won't go through those steps but may not cater to the beginner. Above all, atmosphere is key. Had a coach at one point get mad at me for asking why we were doing an exercise. Turned out, they didn't know why, it was just on crossfit.com.

I might try it out sometime just to switch things up a bit. I'm always trying to get out of my comfort zone so this might be a good way to do that. I honestly think if you're new to working out then things like this are best for you. There's a lot of ways to hurt yourself if you don't know what you're doing so having a good coach or guide is always a good idea. I still get a personal trainer from time to time to inspect my form and to help me maximize my workout.

Variation has always been a way for me to ensure I get improvements. I do Olympic lifting 2x a week without metabolic conditioning, and the normal crossfit workout 2-3x a week. The coach and class gave me structure so I had a commitment I was paying for.

 

[BrewingTravisty]

Paulegli, you've got it man! That's it exactly!

BrewingTravisty, I wholeheartedly suggest you do. In the same breath, I wholeheartedly suggest you follow the advice of showing around for a box that's right for you. Find one where as soon as you walk in the coach makes everyone introduce themselves and you just get a great vibe from it. We've seriously made lifelong friends out at our box and that's a big part of what keeps you coming back for more. Those that suffer together push together!

That makes sense. I'll have to look to see what's in my area, as long as it's within a few square miles I'm good as I don't have a car at the moment. The social aspect of it would be probably be good for me, since my social skills have gone to crap in the past year and a half lol

 

[BrewingTravisty]

Oh I see crappy form all the time. This guy in particular though:

http://www.youtube.com/watch?v=1e4SBxgqBEY

I swear that's basically this guy I'm talking about. It particularly bugs me because I've had 2 surgeries in the past year from lifting improperly at work and I was in great shape before I got injured. So when I see people doing stuff like that it just makes me cringe. If they look like someone who won't get pissed off, I'll try to give them some advice but usually I don't because you can tell that they'll be embarrassed and get all macho about it.

 

[BrotherBock]

How do you know if someone does crossfit?

Don't worry, they'll tell you.


(Sorry, couldn't resist.)

A vegan, an atheist, and a born again Christian walk into a bar. I know because they told everyone within 5 minutes.

 

[Natdavis777]

<iframe width="560" height="315" src="https://www.youtube.com/embed/xyil4IGAvVs" frameborder="0" allowfullscreen></iframe>


Joking aside, as long as you are being active and exercising, that is all that matters. Myself, I prefer sticking to weight training. I like to switch up workouts with 5x5 training for strength, and incorporating German Volume Training as well.

 

[HolderHouse]

16.2 154 reps. T2B suck hard. I will try breaking it up different and try to get at least some 185 SCleans. Good luck guys, and gals!

 

[cekramer]

Only got 80 Rx. T2B kicked my ass...got no repped a lot on those in the first round which ate up a lot of time.

 

[HolderHouse]

Only got 80 Rx. T2B kicked my ass...got no repped a lot on those in the first round which ate up a lot of time.

Good good man! I love the open, shows us what we need to work on

 

[BrewingTravisty]

Anyone have any suggestions on good core workouts for someone who had back surgery? I really need to strengthen my core and specifically my lower back. I'm also having a hard time losing the weight I gained in a year and a half of not being able to do much of anything.

 

[Qhrumphf]

Anyone have any suggestions on good core workouts for someone who had back surgery? I really need to strengthen my core and specifically my lower back. I'm also having a hard time losing the weight I gained in a year and a half of not being able to do much of anything.

Back extensions (i wouldn't push the weight at first) for...back. And boxing is still the best for core that I've tried.

 

[Tactical-Brewer]

Good job everyone on 16.2!!!

I was only able to get 89 reps my first try, did decent on the t2b (broke them up 9, 8, 8), didn't do horrible on the DU, but singled my squat cleans and missed it by one rep. Tried it again about 20 min later and flew through the t2b but ended up taking 2 minutes todo the dang double unders. Once I get mad at them it's hard for me to focus and get back in a groove. But I did touch and go on the squat cleans the second attempt and did a set of five, set of three, then another set of three before time ran out.

I'm going to do it again tomorrow and pray I can zip through my double unders. Then I'll probably touch and go on my squat cleans sets of three with one big deep breath before each set. I at least want to touch the dang 185 bar...

BT, I'd get with your coach and tell him what you've got going on. Maybe he can modify some stuff? Definitely don't do anything you feel is going to tweak anything though!

 

[The_Dog_42]

Anyone have any suggestions on good core workouts for someone who had back surgery? I really need to strengthen my core and specifically my lower back. I'm also having a hard time losing the weight I gained in a year and a half of not being able to do much of anything.

Back is tricky, especially after surgery. I'd start by looking into a sports rehab place. (Austin has one called airrosti. $150 for 15 sessions, and they give exercises to do, as well as break up soft tissue issues.) Basically start with a doctor or PT. Once your weak but normal, there a metric sh*t ton of exercises depending on what you want in the end.

 

[BrewingTravisty]

Back is tricky, especially after surgery. I'd start by looking into a sports rehab place. (Austin has one called airrosti. $150 for 15 sessions, and they give exercises to do, as well as break up soft tissue issues.) Basically start with a doctor or PT. Once your weak but normal, there a metric sh*t ton of exercises depending on what you want in the end.

I've been through PT. I did about 10 months of PT, and my back is close to the normal range but I know I really need to strengthen the muscles in my back and lose weight to prevent future back issues. My main goals are just to get back to the 200lb 12% body fat shape I was in before. I'm just paranoid of hurting my back again. I can't afford a personal trainer or anything right now, I can barely afford the gym lol

Basically I've just been using low impact and machines at the gym with low weight and high reps. It's just frustrating knowing what I used to be able to do and what I do now, but I'll get back to my old shape eventually. Patience just never was my strong suit haha

 

[Tactical-Brewer]

I've been through PT. I did about 10 months of PT, and my back is close to the normal range but I know I really need to strengthen the muscles in my back and lose weight to prevent future back issues. My main goals are just to get back to the 200lb 12% body fat shape I was in before. I'm just paranoid of hurting my back again. I can't afford a personal trainer or anything right now, I can barely afford the gym lol

Basically I've just been using low impact and machines at the gym with low weight and high reps. It's just frustrating knowing what I used to be able to do and what I do now, but I'll get back to my old shape eventually. Patience just never was my strong suit haha

As much as we all hate them, have you thought about doing very light weight over head squats? Just doing multiple sets of like 20 with the bar or something?

Those hit my core and lower back like nobody's business because of all the stabilization going on. Just have to be sure to lock your shoulders up.

Just a thought though

 

[BrewingTravisty]

As much as we all hate them, have you thought about doing very light weight over head squats? Just doing multiple sets of like 20 with the bar or something?

Those hit my core and lower back like nobody's business because of all the stabilization going on. Just have to be sure to lock your shoulders up.

Just a thought though

I thought about it but my doctor said no squats. I also had a torn rotator cuff... Basically I was royally messed up lol I actually was one of those weird people who liked squats.

 

[Tactical-Brewer]

I thought about it but my doctor said no squats. I also had a torn rotator cuff... Basically I was royally messed up lol I actually was one of those weird people who liked squats.

Eek! Torn RC would suck bro! I have to be super careful with anything OH cause of my shoulders. One wrong thruster and I'm out for weeks.

lol squats are definitely a love hate. Love it when you get strong, hate them when you have to go up and push harder.

 

[BrewingTravisty]

Eek! Torn RC would suck bro! I have to be super careful with anything OH cause of my shoulders. One wrong thruster and I'm out for weeks.

lol squats are definitely a love hate. Love it when you get strong, hate them when you have to go up and push harder.

Haha yeah definitely a love hate thing but I always enjoyed. I'm also one of those maniacs that absolutely loves leg day lol

And yeah I definitely wouldn't recommend getting a torn RC xP I actually got the back and shoulder injury same day. I was rushing too much putting up 24 quart boxes of oil and 50 gallon drums and I was irritated at the same time because my employees were supposed to have done it the day before. I learned my lesson lol never put yourself in a position where you have to rush and always pay attention to how you lift stuff, especially OH.

 

[HolderHouse]

Good morning CF Brewers! 16.3 in the books 23 reps RX. That was my goal and I did most bar MU I have ever done in one day.

Good luck! This weekend, and have a home brew

 

[cekramer]

Got 58 Rx. I've never been able to get bar muscle ups during a workout until today. 16.1 and 16.2 were pretty rough for me so this was a nice confidence booster. Good luck everyone!

 

[Tactical-Brewer]

I'm going to do it tomorrow. I've never gotten a bar MU but can get rings. We shall see!

Great job guys!

 

[Tactical-Brewer]

Well I ended up getting 36 reps and my first bar muscle up yesterday. So I can't complain too much. But boy my hands feel like I tried to hold onto a meat grinder!

 

[HolderHouse]

Good job guys ,and good luck today or this weekend. Just finish 16.4. 171 reps. Words of wisdom, do singles for the DL, everyone at our gym that did touch and go had a much slower pace than those that did singles. Good luck guys and gal can't wait to here your results!

 

[cekramer]

Nice job all around guys! Got 167 Rx today (10:54 tiebreak time). HSPU have always been a weak point for me, and today was no exception. Started DL with 15 unbroken and was doing my DL in groups of 5 reps at a time after that, but by the end of the round I had to back down to doing singles for the last 8-10. Good luck everyone!

 

[The_Dog_42]

This kind of workout makes a drop almost necessary for the DL. Save the grip and the back. As long as you drop evenly, you shouldn't lose a ton of time.

 

[Tactical-Brewer]

Should be fun. The hspu are my weakest link.

 

[Qhrumphf]

While you folks do your workout of the day or whatever, warmer weather means prowler season is back. I hate/love that f***ing sled.

 

[Tactical-Brewer]

Well, nothing like sucking at the work out and then throwing up afterwards... That sucked. I didn't even get off the damn rower. Just wasn't with it today.

 

[The_Dog_42]

Blech. Not fun but makes for a painful morning.