Session at the track or stadium

xarope · Post by **xarope** » Tue Sep 23, 2008 7:48 pm

then you and I are in agreement for this particular workout

Post by **galapogos** » Tue Sep 23, 2008 9:31 pm

Keep it simple! Adhere to these basic guidelines

1. Mix it up
2. Avoid consecutive exercises that work similar movements/muscle groups. Example thrusters followed by air squats would be kinda silly.
3. Try to hit as many major movements as possible
4. Avoid high rep technical lifts(eg oly lifts). High rep explosive exercises are still ok I feel(eg box jumps). Jerry's gonna be all up on my behind on this, but I do believe this is detrimental. No, I can't prove it, but yes, I will avoid it.

With this guideline, the possibilities are endless!

jerry.mobbs · Post by **jerry.mobbs** » Tue Sep 23, 2008 9:43 pm

galapogos wrote:Keep it simple! Adhere to these basic guidelines

1. Mix it up
2. Avoid consecutive exercises that work similar movements/muscle groups. Example thrusters followed by air squats would be kinda silly.
3. Try to hit as many major movements as possible
4. Avoid high rep technical lifts(eg oly lifts). High rep explosive exercises are still ok I feel(eg box jumps). Jerry's gonna be all up on my behind on this, but I do believe this is detrimental. No, I can't prove it, but yes, I will avoid it.

With this guideline, the possibilities are endless!

Not at all

Do what you enjoy, and if you can't do the high rep stuff, then don't.

Just be prepared to accept a lower level of all round, general and inclusive fitness.

By the way, CFHQ have a $5k open challenge to anyone who can beat Jason Kalippas times following the CF Games workouts. Will be interesting if ay of Boyles boys put their money where their mouths are....

Jordon · Post by **Jordon** » Tue Sep 23, 2008 9:45 pm

we go play hopscotch la... fun and entertaining... not complicated also

Post by **galapogos** » Tue Sep 23, 2008 9:48 pm

Why would Boyle want to send any of his athletes to a game which he does not advocate nor train for? His athletes are specialists. They are football players. They are hockey players. They are soccer players. They don't do CrossFit. The idea of him sending his athletes to the CF games would be as ludicrous as Glassman sending a team of CrossFitters to play a game of football against Boyle's football athletes.

I will draw my line of fitness there. Otherwise, I'd start jumping onto the MRT track when a train arrives and hope to survive, because what's the use of being fit if you can't survive a train wreck right? Surviving a train wreck? Now that's true functional fitness!

Jordon · Post by **Jordon** » Tue Sep 23, 2008 9:51 pm

eh, surviving train wreck is not fitness liao, is cos u from another planet

jerry.mobbs · Post by **jerry.mobbs** » Tue Sep 23, 2008 10:24 pm

galapogos wrote:Why would Boyle want to send any of his athletes to a game which he does not advocate nor train for? His athletes are specialists. They are football players. They are hockey players. They are soccer players. They don't do CrossFit. The idea of him sending his athletes to the CF games would be as ludicrous as Glassman sending a team of CrossFitters to play a game of football against Boyle's football athletes.

I will draw my line of fitness there. Otherwise, I'd start jumping onto the MRT track when a train arrives and hope to survive, because what's the use of being fit if you can't survive a train wreck right? Surviving a train wreck? Now that's true functional fitness!

I could not agree more

So why is he sounding off about something he knows nothing about.....

We don't whine about Boyle, so he should have the same courtesy

jerry.mobbs · Post by **jerry.mobbs** » Tue Sep 23, 2008 10:25 pm

heck

i wish coachrouse was here.....

Weib · Post by **Weib** » Tue Sep 23, 2008 10:29 pm

oh stop it, we know CF is the only way to train.
What Glassman preach is the truth the way and the light.

The mandate of god's way to preach fitness needs no objection.
But lowly subjects like us are unworthy to practice such high level arts.

Post by **galapogos** » Tue Sep 23, 2008 10:36 pm

jerry.mobbs wrote:heck

i wish coachrouse was here.....

AFAIK, he was asked to give his opinion on the subject, and he did. I don't see what's wrong with that? He may or may not have any solid, irrefutable proof, but I think in his years of experience he has seen enough and done enough to have some wisdom to back up his opinions. I don't see it as "whining".

Anyway, enough bantering about Cook/Boyle vs CF. Let's get back on the subject, oh wait, the subject was already addressed. Case closed!

jerry.mobbs · Post by **jerry.mobbs** » Tue Sep 23, 2008 11:01 pm

galapogos wrote:
jerry.mobbs wrote:heck

i wish coachrouse was here.....
AFAIK, he was asked to give his opinion on the subject, and he did. I don't see what's wrong with that? He may or may not have any solid, irrefutable proof, but I think in his years of experience he has seen enough and done enough to have some wisdom to back up his opinions. I don't see it as "whining".

Anyway, enough bantering about Cook/Boyle vs CF. Let's get back on the subject, oh wait, the subject was already addressed. Case closed!

it was a joke

but now you mention it

he has never even read the free material that states what the goals and objectives of the program are because he did not know when i used the terms

jerry.mobbs · Post by **jerry.mobbs** » Tue Sep 23, 2008 11:05 pm

Weib wrote:oh stop it, we know CF is the only way to train.
What Glassman preach is the truth the way and the light.

The mandate of god's way to preach fitness NEEDS no objection.

no louis, it NEEDS evidence.......

you still don't get it do you?

Post by **galapogos** » Tue Sep 23, 2008 11:09 pm

jerry.mobbs wrote:
galapogos wrote:
jerry.mobbs wrote:heck

i wish coachrouse was here.....
AFAIK, he was asked to give his opinion on the subject, and he did. I don't see what's wrong with that? He may or may not have any solid, irrefutable proof, but I think in his years of experience he has seen enough and done enough to have some wisdom to back up his opinions. I don't see it as "whining".

Anyway, enough bantering about Cook/Boyle vs CF. Let's get back on the subject, oh wait, the subject was already addressed. Case closed!
it was a joke

but now you mention it

he has never even read the free material that states what the goals and objectives of the program are because he did not know when i used the terms

oops I actually meant to quote your previous post, not the coachrouse one.

Sufian · Post by **Sufian** » Wed Sep 24, 2008 12:22 am

haiya... it will somehow end up as a long argument over which system is the best again...

hahaha

I have set 2nd October(the 2nd day of Hari Raya celebration) to try out the crazy workout, whole of it. Anyone wants to join me in trying?

We don't need to be side by side as we go through it. You just try it on your own, then we exchange feedback on it. (Gonna do it at a park at bukit gombak, very near to my home.)

I have convinced 3 other dudes to do this together with me. One is my elder brother(still obese, but has lost lots of BF from doing crossfit workouts and EDT for the past 3 months), and the other 2 are my peers in PE, both training out for the coming running events "Real Run" and "Standard Chartered Marathon". Safe to say that all of us love to mix and match training, and do include running in our workout at least once a month.

Jordon · Post by **Jordon** » Wed Sep 24, 2008 12:27 am

im in. no matter how crazy, will try to complete. if not scale down loh, but, im in

Sufian · Post by **Sufian** » Wed Sep 24, 2008 12:29 am

Jordon wrote:im in. no matter how crazy, will try to complete. if not scale down loh, but, im in

Power lah Jordon. Just time it. You may be surprised at your own ability, like how the 100 ring pull-ups suprised you just now. Haha

Jordon · Post by **Jordon** » Wed Sep 24, 2008 12:37 am

must try one ma. haha i do the 100, got sense of accomplishment. but ppl look at me think i siao. cos i say to myself, jordon! 5 more! 5 more! keep on like that. haha

Sufian · Post by **Sufian** » Wed Sep 24, 2008 12:38 am

Jordon wrote:must try one ma. haha i do the 100, got sense of accomplishment. but ppl look at me think i siao. cos i say to myself, jordon! 5 more! 5 more! keep on like that. haha

Thats what I keep telling myself too. "A bit more only... Come on lah Sufian. Don't give up!"

Canuck eh · Post by **Canuck eh** » Wed Sep 24, 2008 12:58 am

Sufian wrote:haiya... it will somehow end up as a long argument over which system is the best again...

hahaha

I have set 2nd October(the 2nd day of Hari Raya celebration) to try out the crazy workout, whole of it. Anyone wants to join me in trying?

We don't need to be side by side as we go through it. You just try it on your own, then we exchange feedback on it. (Gonna do it at a park at bukit gombak, very near to my home.)

I have convinced 3 other dudes to do this together with me. One is my elder brother(still obese, but has lost lots of BF from doing crossfit workouts and EDT for the past 3 months), and the other 2 are my peers in PE, both training out for the coming running events "Real Run" and "Standard Chartered Marathon". Safe to say that all of us love to mix and match training, and do include running in our workout at least once a month.

I'd be curious to try this, but have a dinner to attend

Will try it with my dinner mates another time... You're up for it, right guys?

Sufian · Post by **Sufian** » Wed Sep 24, 2008 1:21 am

I noticed your dinner event with jerry.

But for me, it will be visiting and festivities time. Thus, want to get this over and done with, and then I can go and eat all the glutinuous rice ("lontong") that i want. haha

xarope · Post by **xarope** » Wed Sep 24, 2008 7:18 am

jerry.mobbs wrote: By the way, CFHQ have a $5k open challenge to anyone who can beat Jason Kalippas times following the CF Games workouts. Will be interesting if ay of Boyles boys put their money where their mouths are....

I can't seem to find a link when I google Jason Kalippas, anybody find his times and workouts?

jerry.mobbs · Post by **jerry.mobbs** » Wed Sep 24, 2008 7:36 am

http://games.crossfit.com/documents/CFG ... al2008.pdf

xarope · Post by **xarope** » Wed Sep 24, 2008 10:37 am

More questions:
1) What were the body weights for the top three males:
a) Jason Khalipa
b) Josh Everett
c) Jeremy Thiel

2) Actual events:
a) Thruster - I don't know what weight they used
b) Deadlift - I don't know what weight they used, 275lbs?
c) Run - I don't know what distance+terrain they used
d) C+J - this I managed to find out was 30x155lb clean squat+jerk for time (100lbs for women)

Downloading the 2 crossfit games standards videos now, but won't be able to view it till tonight so if someone already knows, please post.

jerry.mobbs · Post by **jerry.mobbs** » Wed Sep 24, 2008 10:57 am

http://games.crossfit.com/athletes/

http://games.crossfit.com/competition-info/

xarope · Post by **xarope** » Wed Sep 24, 2008 11:22 am

1) What were the body weights for the top three males:
a) Jason Khalipa
b) Josh Everett
c) Jeremy Thiel

2) Actual events:
a) Thruster - 21/15/9 Thrusters+pullups
- - 95lb (65lb for females)
- - pullups to chest.
b) Deadlift - 5 rounds 5 DL+10 Burpees
- - 275lbs (185lb for females)
- - burpees are pushup+jumping clap at top
c) Run - steep off-trail 750m
d) C+J - 30x clean squat+jerk for time
- - 155lbs for men, 100lbs for women

Post by **galapogos** » Wed Sep 24, 2008 11:41 am

So the thruster is Fran and the C+J is Grace? I doubt the C is squat clean. Most Grace videos I've seen show them power cleaning instead, and push pressing instead of jerk. Many Crossfitters, even highly certified ones, admit that it's not so much as a C+J as it is "barbell from floor to overhead in whatever means necessary." C+J seems to be only an option or guideline in this case.

xarope · Post by **xarope** » Wed Sep 24, 2008 12:05 pm

According to the games standards it is supposed to be a squat clean. I'll check again when I can view the standards movies.

Now whether they really enforced this during the games is another story... I'd really hope there are videos for the top 3 to gauge their form; I know for a fact that one of the videos I glanced at which had pullups, very few were to the chest as mandated; whether they were counted I don't know.

I'm just collecting the information to see what sort of benchmark this really is, or whether it's just more gas bagging. So far, looks like unless you do crossfit regularly as RX'd (and even if you do), you won't be able to achieve a decent time unless you concentrate on a lot of ME work first, which would be a very un-crossfit way to train.

I'm also interested in the BWs for the top 3, as my gut feel is that they are all pretty big guys; none except Jason are in the top 10 for the run, and Jason's major win is in the C+J where he pretty much wiped every one else (Speal + OPT for example, had times in the 6-7 mins, but Jason did it in sub 3). So wondering if e.g. someone like Speal at 140lbs could scale the workout to his BW, what he would have done instead.

Canuck eh · Post by **Canuck eh** » Thu Sep 25, 2008 12:21 am

More ideas for the track

http://www.t-nation.com/free_online_art ... _intervals