Hi
I have been lurking around here for a couple months
but haven't posted since I cut the WOD down sooo
much. But I have to ask, where do you find the stats like the one above regarding the Navy Aviator's? Is this by chance from Price's book?
Jeff

I like the balance challenge, but I'm wondering about that record, because it's hard to know when the challenge ended...was it with any movement, or did they end it only when the lifted foot was put down? I'm guessing they ended it at the first movement of the foot, because it's really hard to do without shifting your foot at all.

A couple of the exercises from that book have me totally stumped, like holding one toe with the opposite hand and jumping through. I can jump up a little in that position, but I can't imagine jumping over the other arm/leg...and that was a standard agility test for them. The record is something like 30 jumps, forward and back.

The other one that seems a little odd is touching the back of your head to the mat from a kneeling position. I'm sure a limber person can do this, but it seems awfully stressful on the knees.

That's a great, great book, by the way.

Jeff, the book is the US Navy's "Gymnastics and Tumbling," first published in 1944. Coach recommended it, with a link to a place where you can find it, in this thread:

http://www.crossfit.com/discus/messages/21/5995.html

Strongly recommended.

That is definitely a great book. It helped me get kip-ups from the floor. There are some interesting routines that are laid out at the end of the gymnastics section, too.

Mike

this evening i discovered a new (to me) exercise:bicycling with the hands!what do you think?

Konstantin...are you talking about the UBE machine? IMO a pretty good piece of equipment. Many people have well-developed aerobic capacity in their lower body (running, cycling, etc.). But when it comes to upper body, they are sadly lacking. UBEs are definitely one way to help rectify that.

I'd imagine that they stop the time with movement of the foot, because I could go all day balancing on one foot if the time stops when the other foot touches the ground.

All the stuff described sounds to me like basic break-dancer techniques. I hung around a lot of b-boys as a lad, and they were always jumping through their arms and legs...

As far as bicycling with hands goes--how about wheelchair racing? Those dudes get ripped.

David Knutzen-
are you serious about being able to hold it that long?? ive tried balancing on one foot w/ my eyes closed and i, at least, was surprised at how difficult it is.

Mike Minium-
what was the advice the book gives on kip-ups? ive been tryin to get one for a while w/ little success.

There's a big difference if you're doing up on your toes or flat-footed. I can go forever flat-footed, but only about 8 seconds on my toes.

This website featured a picture of a rope-rest a few days ago; I'm pretty sure that was from the same book. The rope stuff alone in the book makes it worth tracking down, but it also has a bunch of great stuff on tumbling progressions, apparatus work, and floor exercises. (V-sits and V-rolls are my current favorite...)

ediddy-

Yeah, just tried it out. It is harder than I had thought it would be, but 44 seconds was really no problem. My foot wobbled, but beyond that, there wasn't any real movement.

However, I second Mark in that there is a humongous difference between flat-footed and on your toes. On my toes, I wouldn't last but 5 seconds, max. Flat-footed I'm solid like the Earth. If this contest was on the toes, then I can definately see why 44s is such a major achievement.

Did yesterday's workout since i had an unscheduled rest day earlier in the week.

Warmup:
H2HKB - 24kg
20x at the waist
20x through the legs
30x 24 kg KB Jerks

22 minutes
10x 90kg
10x 100kg
10x 120kg -- PR started here
10x 150kg -- broken sets from here on out
10x 120kg
10x 120kg

Cooldown:
20x 24 kg KB Jerks
1 minute rack

did make-up workouts today for the past 2 days i missed while at work.
30 min beach run--into the wind on the way back--ouch!
DL's 95,95,105,115,120,125,135 all x10 reps.
this time did them with feet shoulder width and hands on the outside of legs instead of sumo style as discussed in previous posts. grip dying on last set. very pleased with the workout...

did 12 sets of burpees 12,11,10,9,etc....

w/20 situps in between each set....

konstantin Ts and Matt G. Years ago I used the machine that Matt G. was describing for physical therapy on my shoulders. The therapist would have me do 8 minutes (2 minutes forward, 2 minutes backward, 2 minutes forward and two minutes backward)for warmup while keeping my speed to a certain level. Matt is right, I thought my arms were going to fall off at the shoulders after 8 minutes. The warmup was the hardest part of the therapy.

They even use the UBE to rehab stroke victims. That motion bombards the neural pathways back to the brain. Awesome piece, you just rarely see it in a commercial gym.

Funny, I've seen the machines described above at my gym for years! They're called "Torso" or something like that. I always scoffed at the use of them as I see the more "sedentary" members using them. I always thought, "Sheesh, just get up and walk around, that's got to be better for you!" I will scoff no more and give this device a try for myself!
One thing the rest day is always good for is opening minds that would otherwise be shut to different ideas!
Great discussion gang!

Oh, and not to hog all the space, but did I mention that last Tuesday night at 24hr Fitness, I saw the following:
A guy doing turkish get ups!
A guy doing mulitple reps of clean and jerks!
Me and another guy having to alternate on the dip station!
What's this world coming to?

Ron...

Just FYI, be aware that the UBE is sensitive to proper seat and arm length adjustment. Variations on the seat height and arm length (as well as rotational direction) will emphasize different muscles. I highly recommend asking a trainer for a brief orientation...or get on Google and see what you can find regarding setup variations.

Go get 'em!

One more thing Ron,
Sounds like you have a pretty progressive gym. If I asked somebody about a Turkish Get Up at my gym, they'd probably think I was a terrorist.

Hello-
I'm new to the Crossfit website and have a few questions if anyone doesn't mind helping out a new recruit! The workouts look great and challenging! I have quite a bit of experience with most of the exercises, so I don't think that'll be a problem. I don't have access to any rings, any thoughts as to how to find a substitue for muscle-ups? Also, what about flexibilty and warm ups? I remember reading on one of these postings that someone had a stretching routine that really helped with the aches and pains. Anyone know what I'm talking about and where to find this routine? I just subscribed to the journal, so maybe that'll explain it all. Anyone have any good warmup routines?
Thanks everyone, and I appreciate your help!

Andrew...

Welcome. I'm not sure which stretching routine you're referring to, so I'll have to leave that unanswered. The substitute for muscle-ups is typically a combination of pullups and dips, the exact reps will vary depending on the workout. However, I'd recommend that you order a set of rings as the PU/dip sub is just not the same.

I also suggest that you use the search function, both on the main page (right side, midway down) and in the forums...you'll find the answers to almost any question you could ever have.

Thanks, Matt.
Can I use rings with only a 10 ft. ceiling? Or does one need an extremely high ceiling? I'd imagine you'd need a high ceiling to use rings properly.

Andrew...

There is a set of rings sold (the link is around here somewhere) that's extremely portable...it would be pretty simple to take them to the gym with you and put 'em in place there...and take 'em down when you leave. You're right, a 10' ceiling might be pretty tough.

If you order the portables...take them to your local HS football field and hook them up to the goalpost. It works well.

Good ideas! Thank you so much!

Still catching up. Missed yesterday's WOD. So,
completed the following:
400 m row,21 sumo dead lifts 35# bar
400 m row, 21, DB swings 20#
400 m row, 21 body rows
15 of the above w/400 m row in between
9 of the above w/400 m row in between
Finished with a delightful 500 m row with all-time PB of 1:57.00. Nearly lost whatever was in my stomach but psyched about time. 7 secs. better than a month ago.

Went skiing for about 5 hours (resort). Legs felt really good, thanks to lots of squats and thrusters!

Significant neck injury training (BJJ) yesterday. Pissed. Decided to make the best of today and take a rest day, rather than try to train "around" the pain. Call Of Duty for the XBOX is helping.

-D.

I picked a great day to come back.

Murph

Got bored so I did Friday's WOD and then tried to do Double-Unders for a while. Failed repeatedly at the Double-Unders. I did find a good substitute though: I jump up and down while flailing my arms like and idiot and tripping myself with a length of rope. Fall down. Repeat.

It's much harder than it sounds.

-D.

Dan...

I found my double-unders improved dramatically when I got a good jump rope. The ones I'd been using were very light, and seemed to easily get caught in my feet. Now I use a heavy "beaded" plastic one and suddenly I'm able to do them (double-unders) rather easily.

Just a thought...

ediddy,

I'll post the text below from the Navy training manual, but I'm afraid it's the combination of text and photos (there's a sequence of photos of a cadet performing a kip-up; the first of him rolling back; the second of him right before he leaves the ground; and the third of him as he's off the ground and right before his feet hit the ground) that gave me the "aha". I'm afraid the text alone won't be of much help (just a hunch, and perhaps a bias of mine, because photos tend to help me more in learning physical movements).

I've had guys do kip-ups right in front of my eyes and explain to me how to do it but for some reason the Navy manual's combo of text and photos made it all clear.

Anyway, enough rambling, here's the text from the manual:

Snap Up (Kip Up)

(a) Lie on back and bring feet to mat over head;
(b) Arch back vigorously;
(c) Push as hard as possible with the hands--Get
height before bringing feet to mat!

Personally, even though there's no mention of it in the description (which I find interesting), I think the key is to thrust the hips up and out (as well as pushing with hands, which is mentioned).

Good luck with your kip-ups.

Mike

Rest Day, Hah!

Spent yesterday backwoods telemark touring in the Adirondaks. Today was my first day of ice climbing this year. Calves on fire! Have to make up Saturday's WOD, doesn't look like I'll toss it on top of Monday's.

Mike Donnelly

Thanks Matt, That's a good idea. My rope now is really lame, thin and light. I think a heavier rope might do the trick.

-D.

Did this yesterday.