Westside and Crossfit: do you really think you can pull that off?!?

[HARRYBEAST]

Is the work after your squats rehab work or is it just what you do after squats?

I am also a venison bum. I need to get to the chiropractor and see if he got any yet.

[Big_Sky_Guy]

Looking good in here
Congrats on the deer! Might get out myself in Nov.
Keep up the great work!

Thanks Pastor!

Love venison but we are beggars and get from family and friends. Our buddy has a moose already this year so expecting some nice roasts and sausage from that!

Looks like a busy weekend - great work at the gym.

Love Moose!

Is the work after your squats rehab work or is it just what you do after squats?

I am also a venison bum. I need to get to the chiropractor and see if he got any yet.

The ball and bench work are rehab, but I weigh so much that it really does work the ham and glute muscles quite well and will add some in from here on out.

I typically do good mornings and sldl for ham work.

[HARRYBEAST]

I typically do good mornings and sldl for ham work.

Good Mornings are my favorite, but probably because my regular deads are so close to SLDL

[Big_Sky_Guy]

10/31/12- Halloween WOD! One guy showed up in a Dallas Cowboys Cheerleader costume...priceless!


Warm- Arm swings, throwing tennis ball against the wall, double unders (Gen and I jumped in the same rope together...so technically a DU!)

Skill- Run 4 400's
Each in under 3 min and rest whatever amount of time left to the 3 min
I ran 2 and rowed 400 M the other 2

WOD- Ringside. A 17 minute workout. 3 rounds of 5 separate ring movements.
1 minute at each movement, immediately to next, then a 1 min rest before starting again. Keep track of reps.
Ring Crunch (pushup position- feet in rings at ~ 12" off floor and pull knees to chest)
Ring Row
Ring Pushup
Ring Pullup
Ring Dip

Did 78 reps, 75 reps, and 65 reps...was smoked by the end. Great workout!

[Big_Sky_Guy]

11/2/12- Base Gym


Warm- 5 on the bike, arm swings


BB Bench- DE
135x10x2
185x10
225x5
245x2x10 sets


L shoulder got tired by the 8th set...must have done a bit of damage my last ME effort.


Face Pulls- straight bar at shoulder width
3 sets of 15 reps


KBell Clean and Press-
20# x 10 each
35# x 10 each x 2 sets


Quick and simple tonight.

[erinlee01]

I thought of you guys and your k tape today. I got these pants for running:



The seams mimic the k tape patterns. I ran in them today and they kicked ass as far as my back was concerned - much less impact on it.

[Big_Sky_Guy]

I had seen a few pairs of running tights like that lately. Now I understand why.

Will have to get Gen a pair for Christmas.

[Big_Sky_Guy]

11/5/12- Gym


Warm- 5 on the x-trainer, goblet squats, leg swings, squats @ 135


Deads- post ham tear max work
135x10x2
225x5
275x5
315x3
365x1
385x1
405x1

Yeeesssssssssssss!


Box Squats- DE
135x5
185x5
225x2x10 sets


Ball Roll Outs-
3 sets of 10 (Only got to 8 each time as the back was fried)


Stretched- Hips, quads, hamms, hip flexors


A couple days off, so I felt fresh! Had more in the tank, but there must be a ryme/reason to rehab.

[HARRYBEAST]

Back to 4pps deads! Looking solid in here man!

[DieselsMom]

Impressive! Great work.

[Big_Sky_Guy]

Back to 4pps deads! Looking solid in here man!

Impressive! Great work.

Starting to look for meets in early 2013!

[SasaAndWendy]

I need to play ketchup, but since you mentioned meets, did you make it to any this fall?

[Big_Sky_Guy]

I need to play ketchup, but since you mentioned meets, did you make it to any this fall?

No meets. I tore my L hamstring slightly at the very end of August.

Rehab has gone very well and I am already getting back to good #'s

[Big_Sky_Guy]

11/6/12- CFit

Warm- bar pass through, leg swings, box jumps, walking lunges, pullups, pushups

Skill- worked on kipping (for lack of better terms) toes to bar

WOD-
50 Box Jumps
100 Yard run
40 Ring Dips
200 Yard run
30 hands off Pushups
300 Yard Run
20 Pullups
400 Yard Run
10 Rolling Rock
800 Yard Run

Rowed the last 800 as I had nothing left in the running department after deads and squats yesterday.

Done in 22:45

Visited with a younger couple (~21 YO) about lifting, and Gen and I overall, as we are not average CF people. I explained a bit about power lifting and overall strength work with Tyler and then Tara came over asked about the Paleo Challenge they are all doing (Gen is involved) and found out that Tara has a degree in nutrition...win! So I asked what the current research on eggs and fish oil and we talked about protein powders (I use True Nutrition) and the use of sucralose and other sweeteners, or the crappy taste when nothing is used.

Then Tara asked about Gen and I explained that she had run competitively in college and that helped them understand how she can come back after 6 months off and still smoke her workouts! They also asked if I had ever done a bodybuilding comp...I laughed and explained that I had lifted in HS and then recreationally since college and started taking PL seriously 5 years ago. Was a fun visit as we all had things to add to the convo. I am sure we will have more to visit about soon.

[HARRYBEAST]

Starting to look for meets in early 2013!

Hell Yeah!

[SasaAndWendy]

No meets. I tore my L hamstring slightly at the very end of August.

Rehab has gone very well and I am already getting back to good #'s

Ugh! Sorry to hear about the injury but glad to hear the rehab is going well. Do they have you in those short tank tops again?

I hope that one of your meets is close by so that we can come to watch!

[Big_Sky_Guy]

Snow shoveling x a million reps

Patio




Arty needs a battery. Thankfully the Kawy started and we plowed the main drive and alley with it.




Pups out havin fun!

[Korr]

Interesting.......

I take it you are using the crossfit aspect as a GGP, conditioning, and dynamic effort to compliment the ME days of Westside?

[Big_Sky_Guy]

Korr- Welcome!

CF has helped me tremendously with GPP and conditioning as I really do not like the boredom of standard cardio.

Do you use Westside or CF?


I took the Crossfit PL Certification from Mark Bell and Jesse Burdick during the summer of 2011. They took us through warmups that matched the main PL lift of the session and gave us many pointers on the typical weaknesses they see in untrained and trained athletes and how to correct them. They corrected a lot of form issues for many of us. My lifts went up immediately with their help.

I appreciate how Westside and CF are similar in their approach to working on weaknesses to strengthen the whole. I still add in some specific DE work here and there to focus on technique.

Overall, I would prefer to do CF Football as it is more strength and shorter run based. I hope to convince a few others at the box to try it as soon as we get through this winter.


Thanks for stopping in.
I am still learning how hard I can push as CF is so brutal to my recovery. A very fine line on how much to do ( I often reduce reps and add weight to keep the repetitive injuries to a minimum (tendinitis, etc)

[Korr]

Korr- Welcome!


Do you use Westside or CF?

I follow a Westside inspired program where I've borrowed many ideas from various coaches and training partners in my short time PLing.

I took the Crossfit PL Certification from Mark Bell and Jesse Burdick during the summer of 2011.

Much respect. Mark Bell has offered a great deal of knowledge to many aspiring lifters. Myself included.

[DieselsMom]

I have the same quad bought it for myself this spring. Looks the same around here lots of snow.

I still don't quite get the CF thing - totally understand wanting to lift as much as you can but when you post the CF days I just go to my self holy f*ck. haha

[Big_Sky_Guy]

I have the same quad bought it for myself this spring. Looks the same around here lots of snow.

I still don't quite get the CF thing - totally understand wanting to lift as much as you can but when you post the CF days I just go to my self holy f*ck. haha

Ohhh, trust me, my northern neighbour....I wonder "WTF?" to myself many days that I walk in and see the WOD!

I do not mind taking most of the summer off so we can hike and bike and do projects!

But CF is worth it when I think about putting in the patio this summer. Move 50 loads of dirt one day, gravel pack another, and sand one day. And then bringing pavers in and setting them! I spent more time behind the handles of a wheel barrow than I care to admit! But I never wore out like I do when I only do PL.

I have more mental fortitude from the pain training of CF. I would still rather it be more like Strong Man, as they do heavier functional training. I am working on our crew to do funner and more functional exercises, like tire flipping, stones, etc even if only for dynamic warmups.

[Big_Sky_Guy]

Some blurry pics that tell the "real" story behind wanting to CF...

We have ponytails of peace. (Halloween night fun...owner is wearing his Dallas Cowboys Cheerleader costume)




Then there is Cleopatra...she's my fav!




And the standard silliness of our version of double unders!

[Korr]

Some blurry pics that tell the "real" story behind wanting to CF...

hmm....

My OL coach actually rents a space out of one of the local CF gyms. When I actually get off my lazy ass and train with him (his gym is on the other side of town about 30-45min), I must say I do enjoy the eye candy. Hopefully my knee gets better soon so I can visit him again.

[Lou1se]

IN! Finally

I haven't even begun to read your journal..on the to do list

Quick scan.... I do love the gorgeous Cleopatra!

[HARRYBEAST]

I might do crossfit too if it looked like that

[Big_Sky_Guy]

I might do crossfit too if it looked like that

Like an ogre among princesses


Harry, I know exactly why you do yoga! Been there done that, and can't find the time right now or I would add it back in. I am as limber as a brick house right now and CF reminds me of it every time I go!

[HARRYBEAST]

Like an ogre among princesses


Harry, I know exactly why you do yoga! Been there done that, and can't find the time right now or I would add it back in. I am as limber as a brick house right now and CF reminds me of it every time I go!

I take yoga to help with my flexibility for Squats. I have no idea what you are talking about

[Big_Sky_Guy]

I take yoga to help with my flexibility for Squats. I have no idea what you are talking about

I'm 12, what's this? Hmmmmm, I think I might stay.


Can Cleopatra stand right in front of me?

[Big_Sky_Guy]

11/11 & 12- Hunting: 2 bucks in the barn


11/13: CF

Warm-
- Bar pass through
- Du's
- Eccentric calf stretches
- Chest and Shoulder stretch on foam roller
- Bergener warmup

WOD-

- 3 minute Max Rope Climbs

immediately followed by

- 10 minute AMRAP
6 Ground to Overhead (Snatch or C&P) rx was 115# and all the guys did C&P
10 Ring Pullups
16 Box Jumps

Managed 3 rope climbs (not a strong point for me) and 3 rounds plus 18 reps.

Good workout...getting some tendinitis in the R elbow that I have been icing