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  #81  
Old 11 July 2008, 15:49
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Outofcontrol Outofcontrol is offline
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SWEET! I will...Sounds like our gym!

OOC, out
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"The time you spent typing and formatting this post would have been better spent hitting yourself in the face with a hammer."
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Wise old man--"That woman was SEXY!"
Young lad--"She's out of my league."
Wise old man--"Look...let women figure out why they wont sleep with you...dont do it for them."
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  #82  
Old 12 July 2008, 19:43
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Outofcontrol Outofcontrol is offline
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Location: San Antonio
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Todays--

W/U:
500m Row
50 x 4 count flutter kicks
20 x squats

W/O:
3 rounds, light weight, focus on high reps
max effort in 1 min sets, continuous clock, 1 min rest between rounds

1 Round =

30' bungee run (we call them O'snaps)
resistance band assisted pull ups
12lb wall balls
tire flips
slosh pipe balance

SMOKED...that 17 min W/O annhilated me

Be safe!

OOC, out
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"Don't tell fish stories where the people know you; but particularly, don't tell them where they know the fish."
--Mark Twain

"All that we see is perspective, not fact...All that we hear is opinion, not truth."
--Marcus Aurelius

"The time you spent typing and formatting this post would have been better spent hitting yourself in the face with a hammer."
--Jimbo

Wise old man--"That woman was SEXY!"
Young lad--"She's out of my league."
Wise old man--"Look...let women figure out why they wont sleep with you...dont do it for them."
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  #83  
Old 13 July 2008, 20:16
Patrick7 Patrick7 is offline
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After the running thread I decided I needed to suck it up more.

Did a 10k, tried to get in under 49:36 (8 min pace) but I came in at 51. Could have been the heat but more than likely I just suck at running.
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  #84  
Old 14 July 2008, 13:17
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Chubs Chubs is offline
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Murph-

1 mile run
100 chins
200 pushups
300 squats
1 mile run


Time- 40:09 (41 sec PR)



Comments:

My diet has been crap for the last week as I was down in Orlando. I paid the price. After talking shit with a buddy of mine at the gym who previously had the top time, I had to put up or shutup. Loser had to do 100 burpees. I ended up beating him but only by 20 seconds or so. It was HOT outside. The temperature was killing me. Sucked something awful.
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  #85  
Old 14 July 2008, 14:10
Patrick7 Patrick7 is offline
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w/u

10 minute jog, various group pt BS.

w/o
Suicides/Cals/400m sprint x4
We did the suicides on a basketball court and at each turnaround we had to do 20 cals (80 reps total) of push-ups, sit-ups, diamonds, flutter kicks.
800m jog for a cool down

Weighted pull-ups: 45# x 5,5,5,5,5
Bench: 185#(bw at 165, I am shrinking fast on the zone): 10,10,10,10,10

Wasnt too bad, it was for command pt so it is a step in the right direction.
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  #86  
Old 14 July 2008, 19:59
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Believeraz Believeraz is offline
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1000m Row: warmup
Mini-Fran- 15/10/5 of 40 lb dumbell thrusters and pullups
2000m Row

Yesterday:
Muscle-up development day
6 muscle-ups, jumping through the pullup to the transition
5x5 ring pullups
3x5 ring dips

Overhead hold/lockout 135 pounds, 2x 1 minute just for grins.

Observations: I don't have a mastery of the false grip yet. I'm slipping off the rings when I try to pull up into the muscle-up. If I jump through the pull towards the transition, I'm good to go. This is something to work on.
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  #87  
Old 15 July 2008, 00:13
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Outofcontrol Outofcontrol is offline
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Ass kicker today, boys--

W/U:

1000m Row
100 Flutter Kicks
10 Min Jump Rope

W/O:
For Time--

15 Dead Lifts (1.5 x body weight)
10 Burpees
15 Pull Ups
15 Burpees
400 m Run
20 Burpees
15 Dead Lifts (same)
25 Burpees
20 Plyo Push Ups
30 Burpees

Time: 18:40


Pukey started calling me...but I beat him back...:)
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"Don't tell fish stories where the people know you; but particularly, don't tell them where they know the fish."
--Mark Twain

"All that we see is perspective, not fact...All that we hear is opinion, not truth."
--Marcus Aurelius

"The time you spent typing and formatting this post would have been better spent hitting yourself in the face with a hammer."
--Jimbo

Wise old man--"That woman was SEXY!"
Young lad--"She's out of my league."
Wise old man--"Look...let women figure out why they wont sleep with you...dont do it for them."
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  #88  
Old 16 July 2008, 14:10
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DSSRonin DSSRonin is offline
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Location: Pearl of the Orient
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W/U
100 Jump Rope, 10 x BW squat/push up/pull up x 3

Overhead Press/Weighted Pullup 6-4-3-3-1-1
OHP 95, 105, 110, 120, 130, 135 (F)
WPU 15, 20, 25, 30, 35, 40
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  #89  
Old 16 July 2008, 22:53
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Believeraz Believeraz is offline
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Deadlift: 3-3-3-3-3
Shoulder Press: 5-3-3-3
Row 6100m/30 min.
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  #90  
Old 16 July 2008, 23:03
Gryfen-FL Gryfen-FL is offline
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Red face kipping

Getting this kip down is kicking my ass.

I'd thought about posting this earlier, but decided to wait until I was on my way home.....the mocking won't have the same ring to it when it's just text on a screen.

For your amusment, and hopefully a idea or two of how to fix this shit....

Here is me, trying to kip
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Last edited by Gryfen-FL; 16 July 2008 at 23:08. Reason: In my defense, I would like to add that my arms and shoulders were smoked from the last couple of days.
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  #91  
Old 16 July 2008, 23:11
guns guns is offline
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Gryfen,

I'm not a CrossFit certified trainer, just to let you know, but I had problems learning to kip as well. The thing I figured out I was doing wrong, and from your video it looks like you are doing the same thing, is that I was kicking my legs in the wrong direction. If you watch the videos off the CrossFit site you'll see that the legs swing back when in the hanging position and then kick forward while pulling. I noticed that you kept your legs tucked back behind you while trying to kip which defeats the purpose. I had to stop trying to do pull-ups as fast as I could for a few workouts and concentrate on getting comfortable with kipping. Although I know that Chubs, Patrick7, or OOC can offer much more insight, I hope that helped somewhat.
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Last edited by guns; 16 July 2008 at 23:12. Reason: Forgot something
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  #92  
Old 16 July 2008, 23:22
Gryfen-FL Gryfen-FL is offline
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thanks, I'll give it another shot after I kill this CZee card.
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Since it was Virginia, did they go ahead and write a traffic ticket to the corpse when they were done?
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  #93  
Old 17 July 2008, 09:08
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Chubs Chubs is offline
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Quote:
Originally Posted by Gryfen-FL View Post
thanks, I'll give it another shot after I kill this CZee card.
To be perfectly honest, I don't like the standard kip. To me it feels a bit unnatural and I end up using a different style kip when doing any of the WODs. With that said, your best reps are off the box, specifically the second or so set where you strung together some swinging with four or five chins. The biggest difference between those reps and what you were doing while hanging from the bar, is that while practicing off the box, you were getting a solid push away from the bar. As your chin came over the bar and you started to descend, you initiated the movement by pushing away from the bar and then allowing yourself to swing under. This helps keep the movement constant and much more fluid. When you drop straight down after the initial rep, you lose all of the swing and it's much harder to fight your way into position. Maybe OOC, Patrick and JohnCasey can give you some more advice.
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  #94  
Old 17 July 2008, 11:16
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Outofcontrol Outofcontrol is offline
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WOW! I got TWO references! LOL

Gryf--

First, welcome to the fight...you arent alone...getting the kip down takes a while, and EVERYBODY has a hard time with it in the beginning.

A couple of things that I noticed is that, like most people, you start your kip by bringing your feet forward, which causes you to go into a swing. The kip actually starts in the shoulders and is counter acted by the hips...you started getting a good rythm of what I am saying around :36-:34 (remaining) in your post.

The second thing is that I noticed you are practicing your kip off of a box. If you havent discovered it already, you'll find that is counter-productive. Standing on a box keeps your feet stationary, when they actually need to be free to move.

Finally, I know you may not have access to it because or your sandblasted and way too familiar location , but you are practicing on bars that are too short for you. See if you can find a bar that you have to jump on to.

The best visual I can give is taking about a 2' section of chain...holding that chain from the top, start going straight up and down in a rythm. The chain will start to bow in alternating directions with every rise and fall...that is what you want your body to do, with just a little help from your knees on the way up.

Keep pluggin away at it...you'll get it.

Thanks for your service, Gryf. Stay safe.

OOC, out
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MOLON LABE

"Don't tell fish stories where the people know you; but particularly, don't tell them where they know the fish."
--Mark Twain

"All that we see is perspective, not fact...All that we hear is opinion, not truth."
--Marcus Aurelius

"The time you spent typing and formatting this post would have been better spent hitting yourself in the face with a hammer."
--Jimbo

Wise old man--"That woman was SEXY!"
Young lad--"She's out of my league."
Wise old man--"Look...let women figure out why they wont sleep with you...dont do it for them."

Last edited by Outofcontrol; 17 July 2008 at 11:17. Reason: misspelling
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  #95  
Old 17 July 2008, 13:15
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Chubs Chubs is offline
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Quote:
Originally Posted by Outofcontrol View Post
WOW! I got TWO references! LOL


Oh yea, well I got mentioned first. So there!!!:D
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  #96  
Old 17 July 2008, 13:58
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DSSRonin DSSRonin is offline
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W/U - 2 x 100 jump rope, 15 KB swings (20kg), 15 BW squats, 15 push ups, light stretch

WOD 4 R for time
run a lap (R 1/3 short... about .25, R 2/4 long... about .37)
25 BW squat
20 DB PP #30
15 KTEs
21:44
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  #97  
Old 17 July 2008, 15:02
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Outofcontrol Outofcontrol is offline
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Location: San Antonio
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I yield...:)
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MOLON LABE

"Don't tell fish stories where the people know you; but particularly, don't tell them where they know the fish."
--Mark Twain

"All that we see is perspective, not fact...All that we hear is opinion, not truth."
--Marcus Aurelius

"The time you spent typing and formatting this post would have been better spent hitting yourself in the face with a hammer."
--Jimbo

Wise old man--"That woman was SEXY!"
Young lad--"She's out of my league."
Wise old man--"Look...let women figure out why they wont sleep with you...dont do it for them."
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  #98  
Old 17 July 2008, 22:58
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Believeraz Believeraz is offline
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Location: Tilting at Windmills
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Tabata Something Else. (Ow.)

20 sec work/10 sec rest x8 each of pullups/pushups/GHD situps/squats

16 minutes of straight suck.
5k run after work.
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  #99  
Old 18 July 2008, 00:35
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Outofcontrol Outofcontrol is offline
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Join Date: Sep 2007
Location: San Antonio
Posts: 1,185
Todays--

W/U:
500m Row
10 Pull Ups
25 KB Swings

W/O:
3 Rounds, max effort for 1 min each exercise, 1 min rest between rounds

1 Round =

Tire Flips 6/5/5
KB Swings (45lb) 30/27/26
Double Chain Drag 5/5/5
Bungee Sprint 6/5/5
Pull Ups 11/11/11

No Comments...really nothing to say...ugh...smoked.


OOC, out
__________________
MOLON LABE

"Don't tell fish stories where the people know you; but particularly, don't tell them where they know the fish."
--Mark Twain

"All that we see is perspective, not fact...All that we hear is opinion, not truth."
--Marcus Aurelius

"The time you spent typing and formatting this post would have been better spent hitting yourself in the face with a hammer."
--Jimbo

Wise old man--"That woman was SEXY!"
Young lad--"She's out of my league."
Wise old man--"Look...let women figure out why they wont sleep with you...dont do it for them."
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  #100  
Old 18 July 2008, 11:34
e5wsf e5wsf is offline
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100 front squats (135lb)+100pushups for time.
painful
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