Murph?

[iamsmu]

@iamsmu

Saw in your training log that you were supersetting deadlifts and headstand pushups. Have you ever tried Dianne?

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

Interesting.

If those are on plates rather than the floor, I'd never get them done. I'm not sure how long it would take me to do 21 headstand (hands on the ground) push ups. I've never done either kind kipping. (Maybe I should try. . . .) I suspect that the deadlifts would be comparatively easy if I was back in form. I hit 315 x 60 in under 10 min. after working on it for a little while, though I couldn't do that now. . . . Though 21 reps is a lot.

I'll mull it over. This might be fun to try. I really like doing these kinds of workouts. Thanks.

[asdf]

If those are on plates rather than the floor, I'd never get them done. I'm not sure how long it would take me to do 21 headstand (hands on the ground) push ups. I've never done either kind kipping. (Maybe I should try. . . .)

Diane is an old-school CrossFit WOD and is traditionally done with hands on the ground and no kipping. That's how I've always done it. I touch-and-go on the deadlifts, but try not to bounce.

This pdf lists the classic CrossFit benchmark workouts. Scroll to the second page.

http://library.crossfit.com/free/pdf/27 ... _girls.pdf

This pdf explains the rationale behind the original benchmarks. It's interesting reading.

https://library.crossfit.com/free/pdf/1 ... rkouts.pdf

[iamsmu]

If those are on plates rather than the floor, I'd never get them done. I'm not sure how long it would take me to do 21 headstand (hands on the ground) push ups. I've never done either kind kipping. (Maybe I should try. . . .)

Diane is an old-school CrossFit WOD and is traditionally done with hands on the ground and no kipping. That's how I've always done it. I touch-and-go on the deadlifts, but try not to bounce.

This pdf lists the classic CrossFit benchmark workouts. Scroll to the second page.

http://library.crossfit.com/free/pdf/27 ... _girls.pdf

This pdf explains the rationale behind the original benchmarks. It's interesting reading.

https://library.crossfit.com/free/pdf/1 ... rkouts.pdf

Lots of these sound fun. I might try try working through these. I'd like to do them all (though I'm not sure that I can snatch. . . .). I'll have to move some equipment around to make some of these possible.

The workouts with the 3 min rest between rounds might be less interesting to do for time.

Some of these seem to be much more popular. I have't heard of at least half of these.

I'm going to have a lot of trouble, as predicted by the second article, doing those headstand push ups in Grace. We'll see.

I'm tempted to try Angie soon.

100 Pull-Ups
100 Push-Ups
100 Sit-Ups
100 Air Squats

That's going to suck.

[asdf]

I'm tempted to try Angie soon.

100 Pull-Ups
100 Push-Ups
100 Sit-Ups
100 Air Squats

That's going to suck.

Remember that pull-ups are kipped in CrossFit-land. If I were doing Angie, I'd sub strict chin-ups and cut the reps to 50.

[iamsmu]

I'm tempted to try Angie soon.

100 Pull-Ups
100 Push-Ups
100 Sit-Ups
100 Air Squats

That's going to suck.

Remember that pull-ups are kipped in CrossFit-land. If I were doing Angie, I'd sub strict chin-ups and cut the reps to 50.

I tried strict pull ups. I gave myself 6 minutes for those and got 65. I really need to get some push up and sit up endurance. It took me 6 minutes to do the push ups and 7 to get all the sit up! That's not good. . . . Done in under 22. I should be able to shave 4 minutes off of this as I get better at sit ups. I can do dragon flags and hold l-sits, but I can't seem to do many sit ups. . . .

I'm probably going to try Barbara next, though I might start with just 3 rounds. I don't think I can handle 200 sit ups just yet:

5 Rounds For Time
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Air Squats
3 minutes Rest


Do ab mats help? The middle of my back is rubbing on the ground. It's a little uncomfortable.

[asdf]

I tried strict pull ups. I gave myself 6 minutes for those and got 65. I really need to get some push up and sit up endurance. It took me 6 minutes to do the push ups and 7 to get all the sit up! That's not good. . . . Done in under 22.

I'm impressed. How did you do 65 strict pull-ups in 6 minutes? Set, reps, timing?

Do ab mats help? The middle of my back is rubbing on the ground. It's a little uncomfortable.

Not sure. Have only tried one once, many years ago.

[iamsmu]

I tried strict pull ups. I gave myself 6 minutes for those and got 65. I really need to get some push up and sit up endurance. It took me 6 minutes to do the push ups and 7 to get all the sit up! That's not good. . . . Done in under 22.

I'm impressed. How did you do 65 strict pull-ups in 6 minutes? Set, reps, timing?

Do ab mats help? The middle of my back is rubbing on the ground. It's a little uncomfortable.

Not sure. Have only tried one once, many years ago.

I ordered a mat to see.

I can get 100 chins in a 10 min density blocks. Similar here with pull upps. 10 reps then lots of 5s not to burn out. 5 shake it out, 15 or 20 seconds, do more. The route to 100 involves smaller sets. . . . It's been a while.

But 100 would trash my arms. I might be able to build up to it if I specialized in metcons. It's tempting. . . .

[asdf]

I can get 100 chins in a 10 min density blocks. Similar here with pull upps. 10 reps then lots of 5s not to burn out. 5 shake it out, 15 or 20 seconds, do more. The route to 100 involves smaller sets.

No way I could get 100 in 10 minutes. I think I once did rotating sets of 3, 2, 2 starting a set every 20 seconds. So, 7 per minute. But that just gets me under 15 minutes for 100. I might start working on this as a challenge/goal.

Also: I recently stopped taking creatine and that really wrecked my performance on short metcons.

[augeleven]

Also: I recently stopped taking creatine

Is this a super-pro tip, or did you just run out?

[iamsmu]

I can get 100 chins in a 10 min density blocks. Similar here with pull upps. 10 reps then lots of 5s not to burn out. 5 shake it out, 15 or 20 seconds, do more. The route to 100 involves smaller sets.

No way I could get 100 in 10 minutes. I think I once did rotating sets of 3, 2, 2 starting a set every 20 seconds. So, 7 per minute. But that just gets me under 15 minutes for 100. I might start working on this as a challenge/goal.

Also: I recently stopped taking creatine and that really wrecked my performance on short metcons.

I wasn't thinking when I started with 10 reps. That was bad strategy. You want to avoid fatigue for as long as possible. A wise person would start with something like sets of 5 and then drop to 4's and 3's. Singles are kind of silly, there's no eccentric. . . . I'll give myself 7 minutes next time. That was pretty much the standard density block.

Creatine makes my face swell up and a I swear it gave me gout. I won't go near it again.

[asdf]

Also: I recently stopped taking creatine

Is this a super-pro tip, or did you just run out?

I stopped mostly because I suspected that it might be contributing to leg cramps on my long run. Since stopping, my leg cramps are almost entirely gone. But my AMRAPs and metcons have suffered.

[asdf]

You want to avoid fatigue for as long as possible. A wise person would start with something like sets of 5 and then drop to 4's and 3's.

Makes sense. I'll try my 3/2/2 on the 20 seconds again and see how that goes and adjust from there. Maybe a 4/3 every 30 seconds would be better. I'll experiment.

Creatine makes my face swell up and a I swear it gave me gout.

Weird.

[psmith]

Example A: Chins, Dips, and Sit-ups

I quite liked this with pull/2x push/2x situp. As you say, good mix of easy sets for total volume and hard sets to get ready for the PT test or whatever.

Example C: Chins + Scotty Bobs

This one on the other hand kicked my ass, I did Scotty Bobs counting down/chins counting up and had to split up some of the Scotty Bob sets and take a ~5:00 break halfway through.

Also, my version of the Afghanistan plan has 5/10/15 chins/dips/pushups for rounds, seems a little push heavy but all the same I might have to try it.

[asdf]

I did Scotty Bobs counting down/chins counting up

Try it the other way. MUCH easier.

Also, my version of the Afghanistan plan has 5/10/15 chins/dips/pushups for rounds, seems a little push heavy but all the same I might have to try it.

I love the Afghanistan plan. DOT drills, leg blasters, sandbag get-ups, shuttle sprints, a fuckton of step-ups. Such a great program. It's been my goto whenever I don't have access to barbells. But there's not enough upperbody work, and I don't like that pull-up/dip/push-up circuit in particular. I'd swap it out for something else.

[asdf]

Also: I recently stopped taking creatine

Is this a super-pro tip, or did you just run out?

I stopped mostly because I suspected that it might be contributing to leg cramps on my long run. Since stopping, my leg cramps are almost entirely gone. But my AMRAPs and metcons have suffered.

Update: I'm back on the creatine. That stuff's like rocket fuel. EVERYTHING'S better. I probably won't ever go off it again, if I can help it.

[iamsmu]

Update: I'm back on the creatine. That stuff's like rocket fuel. EVERYTHING'S better. I probably won't ever go off it again, if I can help it.

RIP hair. . . .

Everything? More than just your metcon performance?

[asdf]

RIP hair. . . .

Hahaha. I honestly can't decide if my hair's been affected.

Everything? More than just your metcon performance?

Recovery between workouts has definitely improved. I can now handle more volume and intensity.

Intra-workout performances that are not metcons, but highly dependent on ATP, have also improved. For example, I often train snatches by doing heavy singles on the minute. Let's say that pre-creatine I could do 20 singles on the minute with 85% of my 1RM. With creatine, I can now use 90% of my 1RM, no problem. Similarly, on the slow lifts: weights that were 5 RM's are now 8 or 10 RM's. It's shocking.

Disclaimer: I'm a high responder, probably because I rarely eat meat, so my unsupplemented base levels are low.

From the ISSN position statement on creatine:

“Vegetarians have been reported to have lower intramuscular creatine stores… and therefore may observe greater gains in muscle creatine content from supplementation.”

Muscle Total Creatine Stores (in mmol/kg of dry weight muscle):
100 – Vegetarians
120 – Normal
140 – Creatine Loading
160 – Creatine Loading with CHO or CHO/PRO

[psmith]

I did Scotty Bobs counting down/chins counting up

Try it the other way. MUCH easier.

IDK, I think it might have been a little easier but I still broke up a couple of the higher-rep sets and took well over 20:00 total.

I love the Afghanistan plan. DOT drills, leg blasters, sandbag get-ups, shuttle sprints, a fuckton of step-ups. Such a great program. It's been my goto whenever I don't have access to barbells. But there's not enough upperbody work, and I don't like that pull-up/dip/push-up circuit in particular. I'd swap it out for something else.

Yeah, great specificity with minimal equipment. I should do more sandbag getups. Wondering how I can adapt this to a "base building" phase--may have to try your idea of lightly-weighted step-up/jog supersets.

Also, just watched those Alan Thrall videos that @augeleven mentioned and one of the things he does is pretty much the 2/4/6/... ladder but with timed rest instead of situps which, I gotta say, might be worth a shot.

[augeleven]

Fuck sit-ups
After I DM this game I’m gonna do that asdf ladder thingy with pull-ups pushups and air squats.
Also fuck leg blasters, or more specifically fuck me for trying to do leg blasters without really having a solid lunge pattern grooved. I think I might try grease the groove with lunges- does that sound ridiculously stupid? It’s probably a good way for me to break the rest of my lower body...

[psmith]

I think I might try grease the groove with lunges- does that sound ridiculously stupid?

Why not start with like 3s x 10r as lower body assistance twice a week? Or even as a warmup for squatting or pulling?