augeleven wrote: ↑Mon Apr 06, 2020 5:53 pm
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?
Shaul's leg blasters are derived from Vern Gambetta. Gambetta had a leg circuit that he used to prep athletes for more serious strength and plyometric training, and also for rehab. Gambetta's circuit:
20 bodyweight squats
20 lunges, 10 each leg
20 step-ups, 10 each leg
10 squat jumps
Shaul replaced the step-ups with jumping lunges because he was trying to replicate the eccentric demands of downhill skiing (I think). The jumping lunges are the killer.
To your question, Gambetta had a whole progression developed for his leg circuit. Maybe start at the lowest point of entry and work up quickly, depending on how things go.
Also, Shaul has a "Mini Leg Blaster" circuit that cuts the reps in half. He also programs progressions in all of his programs. His Afghan pre-deployment program begins with 10 rounds of mini leg blasters and ends with 5 rounds of full. (I think.)
augeleven wrote: ↑Mon Apr 06, 2020 5:53 pm
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?
Shaul's leg blasters are derived from Vern Gambetta. Gambetta had a leg circuit that he used to prep athletes for more serious strength and plyometric training, and also for rehab. Gambetta's circuit:
20 bodyweight squats
20 lunges, 10 each leg
20 step-ups, 10 each leg
10 squat jumps
Shaul replaced the step-ups with jumping lunges because he was trying to replicate the eccentric demands of downhill skiing (I think). The jumping lunges are the killer.
To your question, Gambetta had a whole progression developed for his leg circuit. Maybe start at the lowest point of entry and work up quickly, depending on how things go.
Also, Shaul has a "Mini Leg Blaster" circuit that cuts the reps in half. He also programs progressions in all of his programs. His Afghan pre-deployment program begins with 10 rounds of mini leg blasters and ends with 5 rounds of full. (I think.)
Damn it, I am the most ADD person when it comes to training. “I have the time to really fix my squat and push that lift-oh, but the weather is getting nice and I could work on strongman-ooh, this leg thing looks cool, I could really build an athletic, conditioned base.”
@asdf thanks for the link to the gambetta stuff, it looks like just what the doctor physio ordered. I'm no downhill skier, but I like to get up to NH and do some multi-day peak bagging trips once or twice yearly, although it's probably cancelled this year. Last big one ended on the Glen Boulder Trail, which is a 5ish mile with 3k elevation loss. Muh knees...
If I make it through the Gambetta progressions then maybe I'll retry the leg blasters.
asdf wrote: ↑Mon Apr 06, 2020 7:49 pm
Also, Shaul has a "Mini Leg Blaster" circuit that cuts the reps in half. He also programs progressions in all of his programs. His Afghan pre-deployment program begins with 10 rounds of mini leg blasters and ends with 5 rounds of full. (I think.)
5 rounds of full leg blasters. Hahaha. I did two and my legs were burning like crazy. . . . I'm going to try the minis tomorrow. Though I don't see getting 10 rounds done.
iamsmu wrote: ↑Tue Apr 07, 2020 2:13 pm
5 rounds of full leg blasters. Hahaha.
Shaul programs 30 seconds of rest after each round, for both mini LBs and full. I prefer to just do them starting on a set interval. For mini leg blasters, I'll often go on the 1:30. For fulls, on the 3:00.
I generally avoid leg blasters unless I"m going to do them regularly. The first time I do them, the eccentric component of the jumping lunges leaves me super, super sore. Way worse than a long, steep downhill run. I adapt, but only if I do them 2x or 3x per week.
As always, my legs were heavily fatigued going into the workout. So I tried a new partitioning: 20 rounds of 5 pull-ups, 10 squats, 10 push-ups, 5 squats. That made the squats less painful (compared to the typical Cindy style), but didn't improve my overall time.
I switched between pull-ups and chin-ups each round, all strict. I typically do all chin-ups (for the gunzZz), but have been battling a wrist issue lately. No kipping. No weight vest. Mile run was 1/2 downhill, then 1/2 uphill, pretty steep.
I missed my standard goal of sub-50 minutes. 50:37. Wife got it done in 46 on the dot.
Earlier today I realized that it's national Murphing day tomorrow. If I had remembered, I would have been doing partials this month. Oh well.
I'm going to try a full, unweighted tomorrow. The goal is to finish it. I won't come close to my best time. Frankly, the 300 squats are scaring me. . . . Just need to not be too aggressive on the first mile. That can just ruin you. And I'll have to deal with a hill too.
Last time I did this I wore Xfit Nano8s. No way I'm doing that tomorrow. They are heavy and hard. I'm wearing my light running shoes.
While the site was down, I made a 20# “vest” with weight plates, duct tape, and foam rubber and attempted the front half of a weighted Murph (1 mile run, 50/100/150).
Half way through the reps I died and my shoulders and elbows also gave out so I quit.
broseph wrote: ↑Sun May 24, 2020 4:21 pm
While the site was down, I made a 20# “vest” with weight plates, duct tape, and foam rubber and attempted the front half of a weighted Murph (1 mile run, 50/100/150).
Half way through the reps I died and my shoulders and elbows also gave out so I quit.
Excited for the unweighted version tomorrow.
Weighted. Hahaha. I can't see ever trying it. Um. Next year. Ya, I'll try it next year.
The homemade vest must have made you look that much more like a suicide bomber in training.
Good luck tomorrow. I haven't done 20 rounds of Cindy in a long time. . . .
Just walked in after catching my breath. I was bent over in the driveway. Some guy walking by asked if I was OK. I sprinted the last 1/4 mile and was nearly dead.
40:31
unweighted, strict pull ups, Cindy partitioned
I aimed for 40 and was on track, finishing the Cindy section at 32:02. Got the first mile in 7:30. That was fine. But I had to walk twice on hills during the last mile. The push ups were the main problem. After 100, I could only do 5 or 6 in a row without pausing. That ate up tons of time.
(A couple years ago, I was able to get the miles in at just over 7 minutes. Searching shows that I did it in 37:50 once. I'm not sure if I did it again or not. . . Next year I'll train for this.)
Happy Murphing.
Last edited by iamsmu on Mon May 25, 2020 8:57 am, edited 2 times in total.
broseph wrote: ↑Sun May 24, 2020 4:21 pm
While the site was down, I made a 20# “vest” with weight plates, duct tape, and foam rubber and attempted the front half of a weighted Murph (1 mile run, 50/100/150).
Half way through the reps I died and my shoulders and elbows also gave out so I quit.
Excited for the unweighted version tomorrow.
Weighted. Hahaha. I can't see ever trying it. Um. Next year. Ya, I'll try it next year.
The homemade vest must have made you look that much more like a suicide bomber in training.
Good luck tomorrow. I haven't done 20 rounds of Cindy in a long time. . . .
I wore a shirt under the vest, and another over it to look less insane. The plates ended up bouncing around too much, so every step in run knocked a little wind out of me. But I thought if it was too tight I wouldn't be able to breathe at all...
Some day I'd like to try it weighted. Even take 90 minutes just to say I did it.
lehman906 wrote: ↑Mon May 25, 2020 8:41 am
Just did my first Murph, which was also my first CrossFit workout, and my first time running in a year (probably 4th time in the last decade).
iamsmu wrote: ↑Mon May 25, 2020 8:50 am
Just walked in after catching my breath. I was bent over in the driveway. Some guy walking by asked if I was OK. I sprinted the last 1/4 mile and was nearly dead.
40:31
unweighted, strict pull ups
I aimed for 40 and was on track, finishing the Cindy section at 32:02. Got the first mile in 7:30. That was fine. But I had to walk twice on hills during the last mile. The push ups were the main problem. After 100, I could only do 5 or 6 in a row without pausing. That ate up tons of time.
A couple years ago, I was able to get the miles in at just over 7 minutes. . . . Next year I'll train for this.
Happy Murphing.
Dang dude. Impressive.
The push ups are the tricky part for me too. The pull ups feel like a break, the squats make me winded, but the push ups are the only movement where muscular endurance starts giving out.
I just finished lifting, so it's a quick lunch break and then... Murph.
lehman906 wrote: ↑Mon May 25, 2020 8:41 am
Just did my first Murph, which was also my first CrossFit workout, and my first time running in a year (probably 4th time in the last decade).
Squats, not push-ups, are the crux for me. If I had issues with push-ups, rather than 20 rounds of 5-10-15, I'd probably try 25 rounds of 4-8-12, or maybe even 33 rounds of 3-6-9 (plus one round of 4-8-12).
9 minute miles and 32 minutes for the reps. I simply can not make myself run faster than that. Even on the first mile.
asdf wrote: ↑Mon May 25, 2020 10:49 am
Squats, not push-ups, are the crux for me. If I had issues with push-ups, rather than 20 rounds of 5-10-15, I'd probably try 25 rounds of 4-8-12, or maybe even 33 rounds of 3-6-9 (plus one round of 4-8-12).
Good work, everyone.
I thought about breaking up the reps even more than 5/10/15, but I thought I would waste too much time and energy in the transitions. I'm also afraid I would forget to record a round or two if I broke it up any more.
augeleven wrote: ↑Mon May 25, 2020 3:44 pm
Oh shit, if @lehman906 did it, I’m kinda out of excuses.
Fuck.
Next year I’m gonna do it partitioned EHOH at a bbq, with a beer after each round.
Wait, are you saying I’m some unconditioned wannabe strongman who tries to lift heavy instead of becoming the lean, conditioned athlete he’s more genetically suited to be? ARE YOU?
