That's not a bad idea. I've been meaning to video tape my olympic lifts (snatch, C&J, etc) so I can improve my form, so it probably makes sense to do the same for my deadlift & squat.
Originally posted by: BeauJangles
That's tough, man. Give it a few days, see how you feel. When you do start deadlifting again, I'd recommend getting a cheap digital camera with a video function and recording yourself. That way, you can really double-check your form and if, god forbid, you do get hurt again, you can see whether it was because of form or something else.
Workout of the Day
7 rounds, for time:
10 One legged squats, alternating
12 Ring dips
15 Pull-ups
My numbers
As I'm a bit beat up and injured and I was doing 2 of the 3 exercises for the first time, I decided to not do this one for time. Instead, I made a few substitutions to make learning easier (and to cope with injuries) and just took my time to make sure I had good form.
7 rounds:
10 One legged sit-downs, alternating
12 Ring dips
8 Pull-ups
7 inverted piked pull-ups
I followed this workout with 1.5hrs of tennis.
Workout of the Day
For time:
50 Sit-ups
50 Double-unders
50 Sit-ups
Walking Lunge, 50 steps
50 Sit-ups
50 Burpees
50 Sit-ups
My numbers
Time: 22:00
Also, took a 1hr walk with the girlfriend and played 1hr of tennis.
My numbers
Even though my back feels a lot better, I'm still not going to risk heavy back squats & deadlifts so soon after last Friday's injury. I subbed front squats for back squats and eliminated deadlifts entirely.
Front squat: 245x1, 265x1, 275x1 (PR)
Shoulder press: 175x1, 185xmissed, 180xmissed
Workout of the Day
Seven rounds for time of:
75 pound Shoulder Press, 21 reps
21 Back extensions
My numbers
Time: 20:08
Workout of the Day
For time:
45 Double-unders
135 pound Squat clean, 45 reps
45 Ring Dips
45 Double-unders
My numbers
Time: 24:00
Originally posted by: HN
I think i mentally blocked that workout from memory. when i read "45 reps" after the squat cleans i thought, "WTF? i don't remember ever doing that much. Grace alone is only 30 reps and that already kicks ass." then i checked my logs and sure enough, i guess i did do it. (but scaled to 115lbs @ 40reps, not sure why i didn't do all 45.)
can a workout hurt so much that it makes you want to forget it? i guess so :shocked:
Workout of the Day
Snatch 1-1-1-1-1-1-1 reps
My numbers
I had never done the snatch before (just the hang power snatch once at an earlier CF workout), so I took the time today to learn the lift with very light weights.
45x5, 45x5, 55x5, 65x5, 65x5, 75x3, 85x3, 95x2, 95x2
Workout of the Day
Run 5K
My numbers
I'm out of state at a wedding today, so there was no track nearby. I just took a nice jog outside (awesome weather today) and as near as I can measure on google maps, it was a 4 mile run along a hilly area in Vermont.
Workout of the Day
Complete as many rounds in 20 minutes as you can of:
65 pound Thruster, 10 reps
10 Pull-ups
My numbers
As I explained in this thread I have some kind of injury that makes it painful to do pull-ups. Therefore, I (somewhat randomly) decided to substitute 55lb dumbbell swings.
Complete as many rounds in 20 minutes as you can of:
65 pound Thruster, 10 reps
55 dumbbell swings, 10 reps
Total: 9 rounds + 10 thrusters
Workout of the Day
"Fight Gone Bad"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
My numbers
My gym does not have a 20 pound ball, nor a tall window-less wall to throw at. It also doesn't have a rowing machine. The typical substitutes for these exercises (thrusters & sumo deadlift high pull) conflict with exercises already in the workout and I was doing this workout with 2 friends, so reserving 3 sets of 5 pieces of equipment in the gym would've been quite tough. I decided to just remove these two exercises and leave the middle 3. However, I did 5 rounds instead of 3, so the total time spent exercising is the same.
Five rounds of:
Sumo deadlift high-pull, 75 pounds (Reps)
Push-press, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Total reps: 250
Originally posted by: BeauJangles
Fight Gone Bad is in the running as the worst workout in the Crossfit arsenal. It hits your cardiovascular system like a ton of bricks, it robs of your manhood, and definitely sleeps with your woman when you aren't looking.
Workout of the Day
For time: 50 Muscle-ups
My numbers
Considering I've never done more than 3 muscle-ups in a row and typically I can't do more than 1 or 2, 50 would've taken all day. So, I scaled this one down to 30.
30 bar muscle-ups
Time: 25:00
Workout of the Day
For time:
Row 1000 meters
25 Burpees
Row 750 meters
50 Burpees
Row 500 meters
75 Burpees
My numbers
No rowing machine at my gym so I substituted what I think is an equivalent amount of running:
For time:
Run 800m
25 Burpees
Run 600m
50 Burpees
Run 400m
75 Burpees
Time: 33:00
My numbers
I weighed in at 187lbs yesterday, so I used 185lbs for the bench press.
Bench press reps: 17, 14, 12, 10, 9
Pull-ups: 17, 16, 16, 14, 15
Bench total: 62
Pull-up total: 78
Overall total: 140
Originally posted by: paulxcook
Man this crossfit stuff is insane. I may give it a try if/when I get my weight down to a reasonable level, but there's no way I could finish a workout like that. Props to you for it.
Originally posted by: brikis98
* The one flaw I've found with CF so far is that it seriously lacks bench press. The bench press allows you to use much more weight than most other upper body exercises in CF (such as ring dips, muscle-ups, OH press, etc) and I feel like CF is missing that important element of sheer upper body strength without it. Although the other upper body exercises are more practical, functional and incorporate more muscles, none of them are a 100% substitute. It's almost like saying squats & back extensions are good enough to replace deadlift. Sure, you can still get fantastic results, but an important element of your training is missing. I don't think I've had a single workout with bench press in my 2 months of CF, so my performance on it - especially my stamina over each set - was pretty crappy.