Author Topic: GB's crossfit journal  (Read 19169 times)

Offline gb

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GB's crossfit journal
« on: June 25, 2010, 01:49:33 PM »
Here is my attempt at keeping a crossfit journal.
Let me start out with a quick background on myself:
I love food ;D  I love how it gets me through my workouts and gives me ENERGY!
I love training and everything that has to do with training!!!
I am dabbling in crossfit.  I have done it before but not religiously.  I have always done more of a bb split....

I have been doing crossfit and ONLY crossfit for 2 weeks now and I'm LOVING it!

06/25/10
90% of max: Clean & Jerk 5x1
#80

5 RD's for time of:
5 DL's (60% of 1 RM) #135
10 Burpees

did it in 4:41

GO ME!

Offline Wlfdg

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Re: GB's crossfit journal
« Reply #1 on: June 25, 2010, 07:46:37 PM »
GO YOU!  ;D


Offline gb

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Re: GB's crossfit journal
« Reply #2 on: June 26, 2010, 09:47:33 AM »
06/26/10
Groups of 3--complete:
100 sit ups
100 box jumps
100 KB sumo DL's w/ high pull
then....relay:
400m
200m
100m

I was in a group with 2 guys.  We went 10 reps at a time and sped through it....until the final 100.  One guy was toast so me and the other guy had to pick up his slack...no big deal...we still did awesome.  then I was in charge of running the 400 and ended up running the 100 as well for our fall out guy.

After the workout I hung around and practiced my kipping pull ups....I WILL CONQUER THE KIPPING PULL UP!!!!  I am having a hard time pushing away from the bar once I hit the top...so my momentum is blown....practice practice practice...

Offline Wlfdg

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Re: GB's crossfit journal
« Reply #3 on: June 26, 2010, 08:45:27 PM »
Good work! There's no "I" in TEAM! ;)

Offline gb

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Re: GB's crossfit journal
« Reply #4 on: June 27, 2010, 10:01:37 AM »
Wlfdg---my bad.  what I meant was WE, as in my team, kicked BUTT  ;D


Offline samjohn

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Re: GB's crossfit journal
« Reply #5 on: June 27, 2010, 06:25:33 PM »
After the workout I hung around and practiced my kipping pull ups....I WILL CONQUER THE KIPPING PULL UP!!!!  I am having a hard time pushing away from the bar once I hit the top...so my momentum is blown....practice practice practice...

What is the benefit of a kipping pull up? Just looks like using momentum to cheat...

Offline gb

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Re: GB's crossfit journal
« Reply #6 on: June 28, 2010, 06:03:07 AM »
After the workout I hung around and practiced my kipping pull ups....I WILL CONQUER THE KIPPING PULL UP!!!!  I am having a hard time pushing away from the bar once I hit the top...so my momentum is blown....practice practice practice...

What is the benefit of a kipping pull up? Just looks like using momentum to cheat...

Yes, I see where you are coming from.  In respects to if it's cheating or not I guess you could look at it that way if you want OR you look at it for what it simply is and is not...it's not an isolated pull up that is specifically targeted to hit you lats.  It is a whole body exercise that requires hip extension and therefore does not focus on muscle isolation.  If you in any way use your hips to get those last few reps out of dead hangs then you are essentially cheating and doing more of a kip.

There are lots of websites that explain it way better than I do but I did the best I could.  Hope it clarifies.

Offline gb

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Re: GB's crossfit journal
« Reply #7 on: June 28, 2010, 03:35:22 PM »
06/28/10

metcon
12 min AMRAP of:
5 power cleans (#65)
10 KB push press (15's)
15 double unders

I did 5 rounds

strength:
1 heavy back squat #173
not sure if that's my max but I was out of time.

Offline samjohn

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Re: GB's crossfit journal
« Reply #8 on: June 28, 2010, 08:02:49 PM »
Yes, I see where you are coming from.  In respects to if it's cheating or not I guess you could look at it that way if you want OR you look at it for what it simply is and is not...it's not an isolated pull up that is specifically targeted to hit you lats.  It is a whole body exercise that requires hip extension and therefore does not focus on muscle isolation.  If you in any way use your hips to get those last few reps out of dead hangs then you are essentially cheating and doing more of a kip.

There are lots of websites that explain it way better than I do but I did the best I could.  Hope it clarifies.

Yeah that makes sense. I wouldn't call a pull up an isolation exercise though.

Offline Wlfdg

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Re: GB's crossfit journal
« Reply #9 on: June 28, 2010, 08:35:13 PM »
I believe the difference is a deadhang pullups are a strength movement and kipping pullups are a power movement. Like the difference between an upright row and a high pull.

Offline gb

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Re: GB's crossfit journal
« Reply #10 on: June 29, 2010, 04:45:53 AM »
Yes, I see where you are coming from.  In respects to if it's cheating or not I guess you could look at it that way if you want OR you look at it for what it simply is and is not...it's not an isolated pull up that is specifically targeted to hit you lats.  It is a whole body exercise that requires hip extension and therefore does not focus on muscle isolation.  If you in any way use your hips to get those last few reps out of dead hangs then you are essentially cheating and doing more of a kip.

There are lots of websites that explain it way better than I do but I did the best I could.  Hope it clarifies.

Yeah that makes sense. I wouldn't call a pull up an isolation exercise though.

Not an isolation exercise?  okay.....
  Also, in terms of "cheating", would you consider a push press to be cheating?  just asking.
« Last Edit: June 29, 2010, 05:19:59 AM by gb »

Offline gb

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Re: GB's crossfit journal
« Reply #11 on: June 29, 2010, 05:18:24 AM »
I believe the difference is a deadhang pullups are a strength movement and kipping pullups are a power movement. Like the difference between an upright row and a high pull.
\

thanks wlf. ;D

Offline samjohn

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Re: GB's crossfit journal
« Reply #12 on: June 29, 2010, 06:23:51 AM »
Not an isolation exercise?  okay.....

http://en.wikipedia.org/wiki/Pull-up_%28exercise%29

A pull-up is an upper body compound pulling exercise

Offline gb

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Re: GB's crossfit journal
« Reply #13 on: June 29, 2010, 08:26:56 AM »
Not an isolation exercise?  okay.....

http://en.wikipedia.org/wiki/Pull-up_%28exercise%29

A pull-up is an upper body compound pulling exercise

yes, yes, yes...I stand corrected.  But I know that I have seen it on some websites described as more of an isolation movement...maybe I misread or misinterpreted.  thanks ;)

Offline gb

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Re: GB's crossfit journal
« Reply #14 on: June 29, 2010, 10:48:16 AM »
06/29/10
Metcon:
10 min AMRAP
1 TUG
2 front squat
3 clean and press
4 snatch
switch to other side and repeat sequence (counts as 1 round)
Did 5 rounds.

Strength:
rack jerk 75% 3x4
#85
#26 KB, did 5 rounds