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Tuesday, March 3rd, 2009 - Barbara
Posted: 03 March 2009 08:16 PM   [ Ignore ]   [ # 136 ]
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030309
Pack:
“Barbara lite”

Five rounds, each for time of:
10 Pull-ups
20 Push-ups
30 Sit-ups
40 Squats

Rest precisely three minutes between each round. Post time for each of five rounds to comments

2:31-2:27-2:27-2:40-2:30

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47M/ 5’10”/ 168#

“You need to be able to do things to mitigate danger.
You only need to think you can do things to alleviate fear. ”  Rory Miller

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Posted: 03 March 2009 08:33 PM   [ Ignore ]   [ # 137 ]
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Ran/jogged to the park—my right hip (well, the bit where my femur connects to my pelvic area, actually… it felt a little bit like I pulled my butt at first, but I think it’s closer to the bone.  No doubt from a combination of poor form and being dumb) hasn’t been happy for the last couple of days, so it was more of a jog—and then completed a full CF ‘official’ WU (sans pull-ups, since Barbie’s got ‘em), then went for the Barbie:

5 rounds of:
5 beginner (half-height, feet-on-the-ground) pull-ups
10 push-ups
15 sit-ups
20 squats

Rest exactly 1 (or 1/2, if it’s really long) classic rock song inbetween.  (I think I listened to the “Doors’ L.A. Woman”, Van Morrison’s “Come Runnin”, and then 1/2-ish of Dylan’s “Like a Rolling Stone”.) 

1:26 (by the time I successfully paused my stopwatch, it was at 1:34, so you can count that, if you want to…), 1:20, 1:19, 1:25 (distracted round… I forgot I had to do push-ups for a second), and 1:19.

There was a little dude on his trike staring me down from the start (I was almost embarrassed when I got to the Superman bit of the warmup… it’s weird to be humping the ground in front of a little kid, especially with piercing eyes that wonder very clearly what the heck this weird foreign chick is doing), and he and a troop of his four-year-old friends came and took over the playground behind me on my fourth round, and I ended up getting distracted.  Brought the time back down for the fifth round, though.  smile

Gonna get those “MINE, BACK OFF!” posters (to tape to equipment I’ll need for each day’s WOD rounds) printed up during rest day,
~k

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Mad Puppy.

XFit Start Date: 02/09/09

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Posted: 03 March 2009 08:42 PM   [ Ignore ]   [ # 138 ]
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For time:
21 Hip-Back Extensions
Run 400 meters
18 Hip-Back Extensions
Row 2 minutes
15 Hip-Back Extensions
Run 400 meters
12 Hip-Back Extensions
Row 2 minutes
9 Hip-Back Extensions
Run 400 meters
6 Hip-Back Extensions
Row 2 minutes
3 Hip-Back Extensions
Run 400 meters

Time = 26:26

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“A life is not important except in the impact it has on other lives.” -Jackie Robinson

“It is not the critic who counts: not the man who points out how the strong man stumbles or where the doer of deeds could have done better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood…” -Theodore Roosevelt

M/37/5’7/180

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Posted: 03 March 2009 08:42 PM   [ Ignore ]   [ # 139 ]
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Pack:
“Barbara lite”

Five rounds, each for time of:
10 Pull-ups
20 Push-ups
30 Sit-ups
40 Squats

Rest precisely three minutes between each round. Post time for each of five rounds to comments

3:25
3:40
3:48
4:17
3:57

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U.S.B.P. - The thin green line.  Defending the frontiers of democracy since 1924.

“The point of CF is to get better at life.  Being unable to workout tomorrow because you were pigheaded today is not in line with our goals.”  Garddawg

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Posted: 03 March 2009 08:43 PM   [ Ignore ]   [ # 140 ]
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Wanted to do this as Rx’d, but was pressed for time before the gym closed and couldn’t set up my make-shift GHD on the Smith machine.

Anyway, 5 mins on elliptical, dynamic stretching, CFWU x 1 then:

For time:
21 Hip-Back Extensions (done on angled back extension thing but tried to keep proper form)
Run 400 meters (.25 on treadmill, 9.5 @ 1.5 incline)
18 Hip-Back Extensions
Run 400 meters (.25 on treadmill, 10.0 @ 1.5 incline)
15 Hip-Back Extensions
Run 400 meters (.25 on treadmill, 10.0 @ 1.5 incline)
12 Hip-Back Extensions
Run 400 meters (.25 on treadmill, 10.0 @ 1.5 incline)
9 Hip-Back Extensions
Run 400 meters (.25 on treadmill, 10.0 @ 1.5 incline)
9 Hip-Back Extensions
Run 800 meters (.50 on treadmill, 10.0 @ 1.5 incline)

24:45

Finished just as they announced the gym was closing.  Had a fairly long jog, probably about 15-20 seconds from the cardio room down to where I could do back extensions so I lost a little time there.  Not the typical full body pounding I’ve come to love, but definitely a cardio blast!

Night all…

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30/M/175#/6’2”
Crossfit start date: 11/12/08
“Willpower is the key to success.  Successful people strive no matter what they feel
by applying their will to overcome apathy, doubt or fear” - Dan Millman

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Posted: 03 March 2009 08:44 PM   [ Ignore ]   [ # 141 ]
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Metric - 03 March 2009 11:25 AM
BathMatt - 03 March 2009 07:29 AM
The Metcon Kid - 03 March 2009 03:47 AM

Deadlift 5 x 3

w/u: DL 10 x 66 kg, 5 x 76 kg, 5 x 81 kg

w/o: DL 3 x 90 kg, 3 x 100 kg, 3 x 110 kg, 3 x 115 kg, 3 x 120 kg

Did triples because I ran out of weights doing singles last time. Question for the trainers: is it legit to drop the weight when doing triples? I felt OK lowering the bar up to 110 kg, but thought I was taking an injury risk above that weight, so I dropped it, regripped and pulled again. Is this OK or should I limit the triples (and 5x etc.) to what I can safely lower?

Hey Kid,
You have no business picking up something that is dangerous for you to put back down.  That being said, I believe that anything you can pick up for a set of 3, you are fully capable of setting down safely.  You just have to learn how to do it properly.

Remember that putting down a Deadlift is simply a reversal in the motions you took to pick it up.  That means that from the top position, the hips break first to keep the knees out of the way as the bar slides down your thighs.  When the bar is clear of the knees, they can bend to finish the remaining distance.  I can’t stress enough that throughout the whole motion your back should remain absolutely locked out.  The only danger in setting down a deadlift will come from putting it down with your back rounded like a fishing pole… that is the part that is tough for some people since they loose concentration after the weight is up.

You don’t have to lower the weight to the ground especially slowly, that would use a lot of energy in an eccentric movement during an exercise that is meant to be almost completely concentric.  Lowering it quickly with the form I described will not use too much energy, but will avoid losing control of heavy weights like we would if we just dropped the bar… and we always want to control the weights we lift.

Practice setting the bar down with good form in your warm-ups and hopefully it will carry right through to your work sets.
Good luck!

I often see people “reaching” for the ground. It’s like they’re thinking “I’ve got to put this thing down so I should stretch my arms forward so it gets there sooner”.
What that gets you is that lovely fishing pole curve in your back that BathMatt was talking about. Stay tight all the way down. Shoulders back, lower back tight like an iron bar and lats squeezed like you’re trying to do a pull-up. Then do all the work with your hips and legs just as Bathmatt said. The ground is there, the bar will reach it, no need to try and get there faster.

Metric and BathMatt:
Thanks for your coaching, I’ll try that next time. I’d been trying to lower it “slow and steady”, essentially doing the negative work portion (i.e. eccentric contraction) for extra work. Will work on speeding things up and getting a solid back angle.

Thanks again!

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M/40/190 cm (6’3”)/90 kg (200 lbs)

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Posted: 03 March 2009 08:49 PM   [ Ignore ]   [ # 142 ]
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Garddawg - 03 March 2009 06:48 PM
Metric - 03 March 2009 03:42 PM
Malia - 03 March 2009 03:26 PM

So the results are in, and I feel a bit sheepish.  Rest for the next week and a half.  Got the rest of the lab results in which just confirmed what was already said.  Doc put me on 2 Liters of IV saline yesterday and ran more enzyme tests.  Rx= tons of water and rest.  Still feel like shiza… but muscles are feeling much stronger.  Can’t hardly wait.

-Malia

I hope you’re back in action soon

And a lesson for people on the forum.
If we see newbies looking toward jumping pull-ups as a sub, head them off. At the very least insist they don’t resist at all on the negative portion of the movement and just drop straight down.

Malia’s one case of what can happen and another was at an affiliate in Australia and that guy wound up in hospital I think. And he wasn’t a newbie.
This is nasty stuff and we owe it to the people coming here looking for advice on how to get started to do our level best to get them to avoid this movement.

Jumping pull-ups are an exercise in their own right.
They’re done very fast and do not involve any attempt to resist gravity. In fact usually the instruction is to push yourself back down using the bar.

Malia,
Did the diagnosis clinical Rhabdo?  And yes Jumping pull ups are hardly ever recommended here as subs for pull ups. As Coach says “this stuff can kill you.  I’ve always been perfectly honest about that”
Be careful.  Make haste slowly.

Yes, diagnosis is Rhabdo.  I was hopeful at first… another thing that I will warn everyone of-
If you have it, you almost never feel it right away.  If you think you have an injury, drink a S*#$ ton of water (sub some electrolytes)  until you can get yourself to a doctor to be checked out.  I really think that’s what saved my a$%.  Also, when you start feeling better, don’t stop the water.  Keep it up, because the proteins/myoglobin will just continue to build up in the blood, and it could get ten times worse after you “feel better.”  Rhabdo is actually more common than people think- and most blow it off as general muscle soreness.  Even as a pre-med student, I barely caught my own symptoms… as I was trying to make excuses for why else I could be feeling this way.  All this to say, even if you don’t experience acute symptoms, ignoring minor symptoms can cause long-term damage to the kidneys and liver… even the minor cases should be taken seriously.  Headache… abdominal cramping… nausea… are also seen hand in hand with Rhabdo.  Wow… I sure learned a lot.

Blah blah blah soap-box

-Malia

but seriously though.

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5’4”/F/110

“You see, now, you can’t sit there.  My personality is large… so I need more personal space.”

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Posted: 03 March 2009 09:43 PM   [ Ignore ]   [ # 143 ]
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Pack:
“Barbara lite”

Five rounds, each for time of:
10 Pull-ups
20 Push-ups
30 Sit-ups
40 Squats

3:27
3:25
4:07
4:00
4:03

Noticeable improvement. 20 sec or so.

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20M/5’6”/130

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Posted: 03 March 2009 09:49 PM   [ Ignore ]   [ # 144 ]
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Puppies:
“Barbie”

Five rounds, each for time of:
5 Pull-ups (Band assisted)
10 Push-ups (Box rounds 1&2 Wall later rounds) Babying a shoulder.
15 Sit-ups w/abmat
20 Squats

1:32
.65 (I guess I messed-up stopwatch) i know it was better than round #1
1:30
1:26
1:23

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M/36/5’9/158#(Start weight 195)

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Posted: 03 March 2009 10:12 PM   [ Ignore ]   [ # 145 ]
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Evening class did:

Buy In
2 minutes frogstand to headstand to handstand work

WOD
4 rounds
Run 400m
21 Good Mornings 45#/35#
12 Med ball throw for distance 20#

Pack
4 rounds
scale weight for good mornings 35#/25#
scale weight for Med Ball throw 10-14#

Puppies
3 rounds
scale weight for good mornings 25# >
scale weight for Med Ball throw 10# >

Cash Out
50 super slow squats, then stretch those hammies!

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I hate burpees
I hate box jumps

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Posted: 03 March 2009 10:15 PM   [ Ignore ]   [ # 146 ]
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Bench press

5 x 95
5 x 115
5 x 120 (PR)

15 x 95 (PR)

4 rounds
400m run
21 good mornings #45 (was supposed to be #35, oops)
12 medicine ball throws for distance #20

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I hate burpees
I hate box jumps

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Posted: 03 March 2009 11:55 PM   [ Ignore ]   [ # 147 ]
Top Dawg
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Olympic Weightlifting, Snatch and C&J, lighter weights and shorter training.

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Posted: 04 March 2009 12:06 AM   [ Ignore ]   [ # 148 ]
Big Dawg
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CF BrandX Poway

Buy in;
2min DU - 87

100m walking lung
21 pullups
21 situps
100m walking lung
18 pullups
18 situps
100m walking lung
15 pullups
15 situps
100m walking lung
12 pullups
12 situps

19:49

cash out;
2min handstands

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M/26/5’11”/175#

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Posted: 04 March 2009 12:41 AM   [ Ignore ]   [ # 149 ]
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“Barbara”

As Rx’d:
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

3:45
4:42
5:14
5:00
5:26

I agree with those who posted that sit-ups slowed them down. By the 4th round I was breaking them up into sets of 10; by the 5th round it was sets of 5.

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CF since May 2008
M/36/5’6”/170lb /Maui, Hawaii

“Run when you can, walk if you have to, crawl if you must….but never, ever give up.”

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Posted: 04 March 2009 12:45 AM   [ Ignore ]   [ # 150 ]
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quick warm up and half mile jog.

“Barbie”

Five rounds, each for time of:
5 Pull-ups
10 Push-ups
15 Sit-ups
20 Squats

times were: 1:12, 1:06, 1:09, 1:12, 1:20.  I guess I could have done the next level up. There’s always next time.

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