IGX

T200 wrote:Sweet Christ.

If that isn't the most ridiculous thing to post an article in public about I don't know what is.

The Missing Barbell Link?

By R. Don Hollinger

In Equipment

February 04, 2010
PDF Article

Many CrossFit athletes start with a PVC pipe before jumping to a training, women’s or full-size Olympic bar. Inventor and CrossFitter R. Don Hollinger introduces one more step to help smooth the transition from PVC to metal.

After a good warm-up, I overhead squatted 400—a PR. I’ll never forget that day.

An OHS of 400 isn’t bad for a 62-year-old who has been CrossFitting for about a year. One little detail is missing, however. While the reader might think the “400” was pounds, it was actually ounces, which converts to 25 lb. Well, it was a lot for me.

The piece of equipment that made this humble PR possible was a 5-lb. Olympic barbell I made out of common hardware or home-improvement-store parts. Even a naked Olympic barbell at 45 lb. was way too much for me, so I solved this predicament by creating a “stepping stone” barbell that has the same basic characteristics as the full Olympic bar without the high weight. I call it the “Hyperlite Bar.”

The Hyperlite Bar loaded with two 10-lb. bumpers and 40 lb. of metal plates (65 lb. total) can be dropped from the overhead position without damage to the bar. After a great effort, a big, crashing barbell bounce is a just reward. Sixty-five pounds is the max needed on the Hyperlite because one can then move to the 45-lb. Olympic bar with two 10-lb. bumper plates.

Shafpocalypse Now wrote:The worst pic of couch I've ever seen:


Awesomely, there's Lisa and Eddy Lugo, I think.

Anon wrote:PROPER USE OF:

latex_mask.jpg

lasalle wrote:

Yes I Have Balls wrote:

The Hyperlite Bar loaded with two 10-lb. bumpers and 40 lb. of metal plates (65 lb. total) can be dropped from the overhead position without damage to the bar. After a great effort, a big, crashing barbell bounce is a just reward.

65 FUCKING. POUNDS. 65

That's like bragging about how many times you made your blow up sex doll cum.

a weak kitten wrote:After a great effort, a big, crashing barbell bounce is a just reward.

Shafpocalypse Now wrote:The worst pic of couch I've ever seen:



Awesomely, there's Lisa and Eddy Lugo, I think.

WildGorillaMan wrote:

a weak kitten wrote:After a great effort, a big, crashing barbell bounce is a just reward.

I've never actually seen anyone drop 65lbs from overhead, so I can't rightly say whether it would be a big crash, nor whether getting it overhead would be a "great effort," so I'll have to give him the benefit of the doubt.

Yes I Have Balls wrote:

WildGorillaMan wrote:

a weak kitten wrote:After a great effort, a big, crashing barbell bounce is a just reward.

I've never actually seen anyone drop 65lbs from overhead, so I can't rightly say whether it would be a big crash, nor whether getting it overhead would be a "great effort," so I'll have to give him the benefit of the doubt.

Such a gentleman!

Friday 100205

21-18-15-12-9-6-3 rep rounds of:
135 pound Sumo deadlift high-pull
Pull to inverted hang and lower as slowly as possible

On SDHP's, pull the bar to make contact under the chin. On pulls to inverted hang, keep arms, trunk, hips, and legs as straight as possible, both up and down. This is not for time.

The SDHP is a "pull" that is really a "push." Can you elaborate?

Post impressions to comments.

Sad, sad, sad little @Fer wrote:People at the gym were laughing at me and making me feel bad because I was exercising completely different from what they were used to... at the 15 rep mark I had to shut them up by doing ring Muscle-Ups, Hand-Stand Push Ups, and Push Jerks. They quit after that... I did feel weird doing those pulls to inverted hang though.

"PROPS TO THA FRAT!!!"

Franiel
Comment #80 - Posted by: Daniel Krull AKA "Franiel" at February 4, 2010 10:38 PM

Mr. Read & Comprehend...for time wrote:Is this for time?
Please let me know.
Comment #129 - Posted by: Kevin Walls at February 5, 2010 7:44 AM

Sad, sad, sad little @Fer wrote:People at the gym were laughing at me and making me feel bad because I was exercising completely different from what they were used to... at the 15 rep mark I had to shut them up by doing ring Muscle-Ups, Hand-Stand Push Ups, and Push Jerks. They quit after that... I did feel weird doing those pulls to inverted hang though.

"PROPS TO THA FRAT!!!"

Franiel
Comment #80 - Posted by: Daniel Krull AKA "Franiel" at February 4, 2010 10:38 PM

Here is what Wendler said

I finally got some questions off to Wendler. I italicized the questions I sent them. The only thing that was changed or omitted was the cursing.



1. To what degree do metcons replace assistance exercises? If you had a trainee and after finishing the main lift, would you have them do the assistance lifts (could be Triumvirate, big but boring, etc) and do a Crossfit type workout on a separate day or have them do 10-20 minutes of conditioning work after the main lift?



JW: Maybe have them do one assistance lift (supplemental lift) and then do the accessory work as part of the circuit (not sure why anyone would call it Met con…it’s a circuit!). Combine the assistance work FOR THAT SPECIFIC DAY with some type of conditioning work (can be something like jump rope, Prowler, sprints, treadmill, Air Dyne, etc) that does not interfere with recovery for the rest of the training week. TRAINING is not myopic – you must look down the road and periodize. All lifting and conditioning work must be done to the abilities and goals of the individual.



2. Do you see it feasible as using the assistance work as a metcon? Example-on the Boring but Big running through the 5x10 as fast as possible while maintaining good form? If they were to do this, would you tweak it so that it were burpee pull ups and push presses (as an example)?

JW: You could – but go ahead and do 5x10 with squats at 50% with 60 seconds rest and tell me how the burpees feel!



3. Squat day question-

Squat, followed by metcon that involves dumbell lunges or similar?
2) Squat, do a metcon that doesn't involve too much squatting, then do assistance exercises?
3) Squat, do assistance exercises, then do a metcon?
4) Something else entirely?



JW: Have no idea what you are asking on this one – clear this one up for me.





4. Lastly, if you were to draw up a rough sketch template, what would it and what would it not look like

Ex: training more than X amount of days in a row. How many conditioning/GPP days would you have in addition to the 3 days of basic lifts? Etc etc



JW: For me? For who? What level lifter?



There is a lot to consider here: for example:



Squat – 5/3/1 (630 training max)



Circuit:





Squat – 5 sets of 10 reps at 315

Leg Curl – 5 sets of 20 reps

Prowler Push – 5 sets of 80 yards x 250lbs.



Bench – 5/3/1 (405 training max)



Dips – 5 sets of 10 reps with 100 lbs.

Chins – 5 sets of 5 reps with 45lbs., hanging on to rope

Pushups –5 sets of bodyweight x 20

Treadmill Sprints – 5 sets of 30 seconds, 8-9mph, 15 degreee incline.





These are typical of what I have done in the past. Training days have to be done so that you are training OPTIMALLY not MAXIMALLY. This is something that seems to have been lost on most people. This is an art, not a science. So you have to be willing to work within yourself and paint YOUR PICTURE. YOUR TRAINING. What I did above greatly varies than what I do with the beginner lifters (not lifters that have to peak for a meet!! Ha!) do when they come here and they begin training.



How many days you train and what you do within those days are all dependant on what phase of training you are in – strength, conditioning, transition, North of Vag, etc. if someone just says “Do this template” that’s stupid – you have to know where it fits into the entire year long training program.



I like simple training man..but telling a football player, or military guy to do the same stuff as a housewife or beginner is retarded. Especially with NO PLAN. OR GOAL.



And the funny thing is this – if mobility is good, STRENGTH RAISES ALL LEVELS. I learned this when I was 13 years old. 13. It baffles me that experts and internet message heroes have yet to grasp a concept that a newly turned teenager grasped long before the age of misinformation.



That is all man…gotta go feed the family.

Calf muscle pain
Hey guys,

I was recently (on the 1st of Feb) doing the filthy fifty and near the end of the workout (at the very last station) I felt some pain in my calf muscle, it was one of those types of pain where every time I went back to doing the rope skips I felt it in my calf, then when it got bad I had to stop, stretch my calf by bringing my toes up to the ceiling then go at the jumping again.

The next day I woke up and it felt painful, I thought it was like really sore and that it was going to get better the next day, I took the day off and did lots of icing and stretching.

Then today (the 3rd) I woke up and the pain was very bad, I really doubt its normal soreness, its quiet painful. When I walk I have to take the weight to the left side, and I walk like a ****** now; also, I cannot stretch my calf completely, I went to the doctor and she said it could be a silly thing that will take a week or so of icing, but it could also be a more serious injury.

This is kind of sad because I have the Mississauga half coming up and I want every possible day of training, I’m really stressed out because of this. I will take x-rays tomorrow but is there a way I could tell how bad this is? Was the doctor right?

If it was the kind of injury that will take longer than two weeks, wouldn’t be hurting too much to even get out of bed?

Thxxx

Ruptured/Herniated Disk

So I am a sophomore in college and have been doing crossfit for a little over a year and have had some lower to medium range lower back pain. During July or August this year I visited the doctor and got an MRI and it turns out I have a ruptured/herniated disk in my lower back. The region I am not completely sure about but I believe it is between L4 and L5 disks. My doctor said all the swelling had subsided and this means the injury was at least 4 or so months old and that was the only way he could date it. So after some thinking I came to conclude that the injury is most likely from my highschool football career, around two and half years ago. He recommended staying active and keeping strong to support my back and I have no desire to stop doing crossfit but the injury, however old it is, limits many of my movements. I have been working on form for a while now and am very careful with lifts that seem to bother my back.

So I was wondering if anyone might have any advice for stretches that might help me loosen up my lower back and help give me some of my mobility back. I do have pictures of my MRI that I will try and post if that helps .

Thanks for your time,
Tim McKinney

Re: Crossfit after angioplasty

I have been doing crossfit for two years. I started at age 58 and 248 lbs and am now 60 and 185 lbs. Needless to say, crossfit has been GREAT for me. After a particularly challenging WOD last Friday, I had chest pain and went to the local ER. They sent me to cardio, who determined there was blockage and blew it out and put in a stent. I cannot get any clear info about whether I can return to crossfit. Every source says go walking or swimming, etc. Well, once you've done crossfit, that is all WAYYYYY too passive. Has anyone out there had any experience with crossfit after angio or heart attack? The main concern seems to be the weightlifting aspect. Any suggestions would be greatly appreciated.

T200 wrote:Nigger just die already...

Re: Crossfit after angioplasty

I have been doing crossfit for two years. I started at age 58 and 248 lbs and am now 60 and 185 lbs. Needless to say, crossfit has been GREAT for me. After a particularly challenging WOD last Friday, I had chest pain and went to the local ER. They sent me to cardio, who determined there was blockage and blew it out and put in a stent. I cannot get any clear info about whether I can return to crossfit. Every source says go walking or swimming, etc. Well, once you've done crossfit, that is all WAYYYYY too passive. Has anyone out there had any experience with crossfit after angio or heart attack? The main concern seems to be the weightlifting aspect. Any suggestions would be greatly appreciated.

justpassingthrough wrote:

Shafpocalypse Now wrote:The worst pic of couch I've ever seen:



Awesomely, there's Lisa and Eddy Lugo, I think.

Wow, it looks like he just crawled out from under the desk after an all night bender. Hard to tell from the pic, but I wouldn't be surprised if he isn't wearing pants.

Mickey Mutherfukkin O'neil wrote:

T200 wrote:Nigger just die already...

Re: Crossfit after angioplasty

I have been doing crossfit for two years. I started at age 58 and 248 lbs and am now 60 and 185 lbs. Needless to say, crossfit has been GREAT for me. After a particularly challenging WOD last Friday, I had chest pain and went to the local ER. They sent me to cardio, who determined there was blockage and blew it out and put in a stent. I cannot get any clear info about whether I can return to crossfit. Every source says go walking or swimming, etc. Well, once you've done crossfit, that is all WAYYYYY too passive. Has anyone out there had any experience with crossfit after angio or heart attack? The main concern seems to be the weightlifting aspect. Any suggestions would be greatly appreciated.

LOL! Teh lulz.