On December 23 2014 14:11 decafchicken wrote: I think sub 3 minutes is pretty good
Sub 3 minutes per round? Or sub 3 for all 3 rounds?
Reading this quote, it seems 3 minutes per round:
"Breaking the three-minute mark is a big accomplishment,” says Parker. “The top male scorers in the world finish in around two minutes, which is incredible when you think about doing 45 thrusters and 45 pull-ups in that time.”
For the whole thing. Just saw someone from my gym who's decently strong (squat 400 dl 500) and fit but not the best lifter (technique/mobility) do it in 2:55
I've done fran with kettlebells (50-60 lbs each) in around 7 minutes. I imagine barbells are a lot easier though, especially for someone like me. The pull ups were the real killer for me, but that's also when I was fucking awful at pull ups. Once this shoulder tendinitis goes down I might give fran a shot now that I have a little bit of upper body strength and the pull ups won't completely kill me.
Side note, what's a good 2k row time? 7:20 was pretty tiring but I feel like I could get sub 7 with a bit more work/effort.
Unless I'm misunderstanding something, 3 rounds of 45 squats, 45 presses, and 45 pullups (21, 15, 9) would be 3 rounds of 135 movements, or a total of 405 movements - so I'm assuming when you say "whole thing" you mean one round, because 405 movements in 180 seconds seems superhuman.
He is already tired as shit since this is done midway trough the crossfit games If you can kip and are conditioned (I've actively avoid conditioning last 2 years) you should be in the 3-5 min range (considered "advanced" in crossfit)
Did fran with my brother in law today. Finished in 5:07. If I had known the time I might have been able to get sub-5. Forearms so pumped afterwards though, could barely close my hands.
Stomach flu for the past two days. Literally shit and vomited my gains down the toilet.
But it gives you perspective. When you're healthy you're all like "man I wish I was ripped, had a sweet girlfriend and a nice car" but when you have stomach flu you're down to "please oh please can I just stop vomiting for 2 seconds".
My only Fran is in the mid 5s but I was actually doing crossfit at the time. I may or may not have hit depth on all the thrusters, (honestly don't know, no video) but I definitely locked them out.
Froning IS superhuman, so him doing triple Fran isn't that crazy.
I was rowing a 2k in the mid 7s over the summer (again, doing crossfit) without knowing much about technique. I'm sure you could pull a sub 7 decaf.
No it's not hurting you except insofar as it's less stable than a shoe with lifts. It's basically a faux shoe lift. If you like the plates just buy oly shoes.
On December 23 2014 14:11 decafchicken wrote: I think sub 3 minutes is pretty good
Sub 3 minutes per round? Or sub 3 for all 3 rounds?
Reading this quote, it seems 3 minutes per round:
"Breaking the three-minute mark is a big accomplishment,” says Parker. “The top male scorers in the world finish in around two minutes, which is incredible when you think about doing 45 thrusters and 45 pull-ups in that time.”
Side note, what's a good 2k row time? 7:20 was pretty tiring but I feel like I could get sub 7 with a bit more work/effort.
I pull 6:36 for a 2k after about 2 months of training. My cardio was, and is, pretty fucking horrendous. Olympic heavyweights pull around 5:45-5:50 for a 2k. I'm hoping to be around 6:15 by the end of this year. sub 7 minutes, for a non-lightweight is a very poor time for a college athlete; there's definately former athletes that pull below 6:30 on their first 2k. You should be capable of pulling below 6:45 with some training for sure.
So I participated in a teachers vs students basketball game a few weeks ago and boy did that kick my ass. Few things test your conditioning like basketball. Now I'm just wondering what I can do to get a little bit more in shape. I'm not overweight by much, but I could stand to lose about 5 pounds. I know two guys who go to gyms. One is actual crossfit, the other seems to be crossfit without some of the retardation. I wish I could just play basketball to get back in shape, but that's not really available for my area. Sadface.
I've started to do some lift 2 and a half years ago. At that time I was probably the skiniest dude alive while having a fat belly (Yeah that's not supposed to be possible to see your ribs while beiing able to grab your love handle but trust me it is).
Anyway after a lot of swiming, running and Westside for Skinny Bastards plus some kettlebell lately (Usually 5-10h a week total) I want to start (and focus on) Oly.
I've found a gym not too far and I will be able to go 3 times a week at first (Monday, Tuesday and Wednesday) then 4 from March.
So where do I start ? First the shoes : I've found that same price with the port, which one would you take ? : Adidas Do-Win
Then the plan (It's the one I was using last year with Oly in replacement for bodybuilding): I was thinking to do something along those lines : Monday and Wednesday + Friday starting from March : Warm Up (Mainly the ones I used for bodybulding + sets of mouvements with an empty barbell) Snatch : 8 Sets of Doubles Clean and Jerk :8 Sets of Singles Front Squat: 5 Sets of 5 Military Press : 5 Sets of 3
I will be starting at what 50% BW ? and then adding weight is form is ok (and how do I know that, I ask people at the gym ? I've always train alone, I'm really socially awkward)
Tuesday and Thurday : 1h Swimming at noon 1h Running early evening
Saturday : Snatch/C&J with an empty barbel/Broom stick to learn the movements Sometimes swimming
Sunday : Rest and mobility stuff (usually hips).
Does it seems ok ?
And please no don't run you will lose your gain stuff, I'm only good at one sport and that is running !
On December 31 2014 04:17 Philozovic wrote: Then the plan (It's the one I was using last year with Oly in replacement for bodybuilding): I was thinking to do something along those lines : Monday and Wednesday + Friday starting from March : Warm Up (Mainly the ones I used for bodybulding + sets of mouvements with an empty barbell) Snatch : 8 Sets of Doubles Clean and Jerk :8 Sets of Singles Front Squat: 5 Sets of 5 Military Press : 5 Sets of 3
I will be starting at what 50% BW ? and then adding weight is form is ok (and how do I know that, I ask people at the gym ? I've always train alone, I'm really socially awkward)
Tuesday and Thurday : 1h Swimming at noon 1h Running early evening
Saturday : Snatch/C&J with an empty barbel/Broom stick to learn the movements Sometimes swimming
Sunday : Rest and mobility stuff (usually hips).
Does it seems ok ?
And please no don't run you will lose your gain stuff, I'm only good at one sport and that is running !
Can't help on the shoes, I don't own a pair yet. I did running and weight training over the summer and lost like 30lbs of fat and gained 10 in muscle (in conjunction with a diet). Running on an off day isn't so bad as long as you take it for improving your breathing and just to get your blood pumping on an off day. Running before or after a leg day is a good way to wreck yourself for the week though (not that you will "lose" your gain, but that you'll just be too tired to properly focus on the rest of your schedule). Basically, if you want to swim or run, just make sure it's at a pace that doesn't overwork any recently exercised muscles.
On December 30 2014 14:54 Jerubaal wrote: So I participated in a teachers vs students basketball game a few weeks ago and boy did that kick my ass. Few things test your conditioning like basketball. Now I'm just wondering what I can do to get a little bit more in shape. I'm not overweight by much, but I could stand to lose about 5 pounds. I know two guys who go to gyms. One is actual crossfit, the other seems to be crossfit without some of the retardation. I wish I could just play basketball to get back in shape, but that's not really available for my area. Sadface.
If you are aware of what good form is, a Crossfit gym isn't a bad choice. You'd be surprised at how hard it'll push you if you do it correctly. Losing weight is dieting though, so you may want to re-evaluate your diet if you just want to lose 5 pounds. If you want to gain endurance and improve your cardio, then try the Crossfit gym.
Bottom line: Crossfit appears to be the high intensity workout regimen which can help experienced trainees to make the transition from lean to ripped!
As exciting as this may seem, a brief glance at the data in figure 1 will yet also tell you that those who are not up to the intensity and athletic demands of crossfitting don't just risk getting injured (please read the red box further up in the article, as well), they are also wasting their time with a workout that's not designed for their fitness level an will thus yield suboptimal results. This may not necessarily be the case in absolute terms - after all -4% body fat reduction certainly is not bad, but that's -4% from a pretty chubby baseline of 33% and actually could be achieved with basically any well-planned nutrition + exercise regimen. The latter obviously cannot be said of the -50% relative reduction in body fat percentage in the lean subjects on the other side of the "body fat divide". These men and women are most likely people who have been working out for all their lives in one way or another.
Good article, that's exactly why I cringe whenever some newbie spends 2 months cross fitting and then all of a sudden they're a fitness expert and there's no way they'd have achieved such results in such a short time.
EPT
worked up to 110kg power clean and jerk, heaviest since i fucked my knee up
