Thanks Coach, need the rest

Dude, Bro, Dude, Bro...

Advice needed - strengthening my grip

Hey guys, do any of the trainers or veteran crossfitters have advice for me on how I can do a little extra training to strengthen my grip?

I've been crossfitting for a year and have made loads of progress, but I feel that in several areas, particularly kipping PU, high rep thrusters & some KB and DB exercises, that my grip & hand strength lets me down.

I have relatively small hands & thin wrists and I just find that in dynamic movements, like kipping, my grip gets tired and gives way before the rest of me does.

I don't use straps, I do use chalk, hook grips etc where appropriate but it frustrates me that my performance & power output is being limited.

I've been fighting the temptation to buy some of those super gay hand squeeze things my friends had in early teens but I'm running out of ideas!

qualified advice most gratefully received

thanks

Anyone considering trailing the WODs by 1-4 weeks? In every sporting activity I have ever been involved in, I typically like to plan ahead for workouts (marathon - 6 month training sched, half marathon - 3 month sched, etc.). It helps me with the home and work life. Since I began crossfit, I have pretty much stayed on the posted WOD; however, I have been thinking about falling back so that I can have at least a week's look ahead to plan around the WOD especially when I travel.

I think the one thing I would miss is the daily posted comments...I think it would feel like reading a week old newspaper when viewing the comments. It is just not the same.

For me, crossfit has been a fairly solitary process just because it is challenging to align with someone else's schedule. Plus, the different WODs dictate where I can actually do them (work gym, the Y or home) depending on the equipment needed.

I would appreciate some feedback. Of course, if you do the WODs on a delayed schedule, you won't read this until at least next week or longer ;-)

BTW, thanks for the rest day, my kettleballs are dragging.

Pressfield is spot-on. While it's always problematic to equate one war with another that may have different context, objectives, or strategy, I agree that radical Islam is not what makes our job so difficult in Iraq and Afghanistan (can only speak about Iraq from personal experience). In many places, especially away from the cities, tribalism perplexes our Western minds and we tend to require constant re-education from our local counterparts about its permeation into every aspect of indigenous behavior. I can only imagine how much more difficult Afghanistan is given that it less developed, more geographically predisposed to tribalism, and rich with a history of "throwing the rascals out." Good luck to you in Afghanistan, and thanks for your service.

Nick....

Not sure if this is qualified but try wrapping a towel around the bar for your pullups...I believe the give of the towel allows you to work your hands (and forearms).

The cult edures crossfitters truly are in another world. Tdoay is thursday for the rest of the world

re video. If we're not fighting the Islamic terrorists who pose a threat to our country, we need to leave. We're not there to conquer territory like Alexander the Great. They don't want democracy and there is no point holding elections or trying to nation build.

Dom #4
I think loads of people trail the WODs. I have to plan my workouts around my schedule, where I'll be (power rack at work, bumpers at home, etc). I'll sometimes save bodyweight WODs up for when I'm travelling, longer runs for the weekends, and so on. It's all pretty random, which is part of the point, right? And read the comments whenever you like, don't sweat it, mate.

Thanks Coach for create CROSSFIT here in Ecuador we enjoy we live crossfit, this training method changed our lives...thanks Coach Glassman CROSSFIT GUAYAQUIL sends you big hugs.....

Carlox, Carola, Nelson, Fernando And S'more (the first people doing the program in Ecuador)

yesterday's wod 18:34 subbed 16" box jumps, towel see saws and thrusters at 45lb for wallball.

10 pull ups
6 GTF ups 35#(each arm)
20 push ups
Run 320m

10 rounds for time - 42:12

NO...SLEEP...TIL BROOKLYN!! or Saturday...

omg! after today's wod! i think i might take advantage of rest! nah! next time i will rest. as for tomarrow, i'll take it easy.

WOW!!! What Coach has to say in the video is awesome stuff. The stance that CrossFit takes with mainstream media and the different vices that are out there makes me proud to be a part of CrossFit.

Also, I love the direction that CrossFit is going. The expansion is great but, by the sound of things, the way things are being handled just sound level headed and down to earth. Again, proud to be a part of CrossFit.

The news about next year's games and how things will be handled leading up to the games is exciting. The growth is almost unbelievable, but absolutely amazing!

I've been looking forward to today since snatches...taking this rest day to play bookie for a grappling match between two of my soldiers with a friendly rivalry on the mat...and maybe roll a bit myself, it's been a while.

jk about the bookie part. maybe.

no rest for this guy

# 14 what is a GTF ups?

Wow today was my forth day doing cf, I thought I was in good shape till Thursdays wod. My whole body is sore. Thank you, to those who created cf and those who introduced me to it. Even though I'm sore though I was really looking forward to another challenge tomorrow. I wonder what Saturday will bring. Guess I'll take it easy. Thanks again everyone!

Great mental exercise. Steve Pressfield for president.... Matt (#5) says it best - thanks and good luck.

I think i willed the seniors and masters category into existence!! Does anyone know what the age category is going to be for it??

Thanks I am so stoked now i have three chances to qualify.

It's the 30 years of being used as a Cold War proxy and US war games playground, stupid.

you might need to do a little more working out if...
you pass out from standing for more than 20 minutes.

just got done with a promotion ceremony, and had to share. witnessed three people leave due to either tipping over or being on the verge of doing so. and our smaj miffed the NCO Creed thrice....sad :(

Harpo #10
The WOD's arent random, Coach has a plan, and they go into every WOD

Kevin Bania #25
Passing out has nothing to do with being in good shape, I was in the military and being at attention, if you lock your knees it puts your body in a non-natural position, which causes your body to lock, it doesn't mean you are in bad shape

#3

Best idea is to do some supplementary work to dray up weaknesses.

Pinch grip some bumper plates and hold for max time, KB farmers walks, thick bar deadlifts, rope climbs, towel pullups, static bar hang, heavy KB swings will also strengthen your grip and improve grip endurance. Keep at it and you'll see huge gains in no time.

#29

Thanks for the advice. My grip is the first thing to give on deadlifts. It is frustrating as I know I can lift heavier - just cant hold it.

Since I joined a Box on June 1st I rarely post on the mainsite. I just wanted to share my progress. I weighed in this morning at 211 lbs. down from 236. Not bad for 56 years old.

(10) 200M Rows

Thank you Coach....we got humbled yesterday we need the break...

COM #4 I will be fallen back myself I'm trying a 5 day WOD weekends off works better for the military people and my drive into workout..I have done it before and didnt have a prolem wiht it..and if you read some of the comments it does seem others do it to...good luck bro

Crossfit Question??????

How should I cycle through "Angie"??? Should I 100 pullups then goto 100 pushups? OR can I do it "Cindy" style? Example 10 pullups,10 pushups,10 situps, 10 squats?

thanks

#28

It's all about CrossFit

joecam # 33

What were your times? I was thinking of doing something similar.

What we lack in Afghanistan--and what we had in Iraq--is a resonant surface. What I mean by that is that Iraq was a relatively urban place. Cities create, necessarily, systems of organization that enable small numbers of people to control relatively large numbers of people. Clearly, in Iraq, the control system depended heavily on tribes, but since Iraq was relatively modern, the way the tribal orders was expressed was much more like that of the Italian Cosa Nostra (who themselves were likely descended from clans and tribes, long ago), than the Cherokees.

Note, too, when I say Cosa Nostra, what I am primarily referring to is an organization that is intended to take care of you and yours when you can't depend on a government to do so for you. It's an extended family, in effect, that will take up arms if any of their own are threatened. They are run, effectively, by Godfathers, who are called Sheikhs in Iraq.

In Iraq, these people were initially indifferent, then mad when we just plugged whoever into their Assembly (whatever they call it)--totally ignoring this aspect of their world--then willing to make terms with us when the Al Quedists--who they initially tolerated and even encouraged--overreached.

Afghanistan is totally different. The geography and lack of development create a totally different reality. They are much more like hillbillies, and their "tribes" much more like clans. When they fight among themselves, it is quite literally like the Hatfields and McCoy's. They are equally xenophobic, unreasoning, and concerned ONLY with their particualar plot of land. If the Taliban take it, they will side with us to get it back. Once they have it back, they don't need us any more.

There is no lasting effect we leave from the contact. They don't suddenly say "I want to control myself so I can live like a city person". They just want to do the Afghan equivalent of sitting on their front porch, smoking and drinking, and watching grass grow, while they get the women and slaves--if they can get any--to do all the work.

We could commit enormous resources--bribes--to one given leader. He will be very nice, very appreciative, and will do whatever we want, as long as we give him money. But the guy in the next valley--the next "holler" as we call them in Kentucky--wants the same thing. So does the guy in the next holler, and the one after that.

Afghanistan is a large country. We don't have enough money to do that permanently. We can probably afford small amounts for small favors in strategic areas, but that's it.

We can't "pacify" Afghanistan without urbanizing it. And we can't urbanize it without FAR more money than we can or would want to allocate, and even then we can't urbanize it unless they WANT us to, which they don't.

The reason we are there is that the Taliban had tolerated Al Queda training camps in Afghanistan. They gave them refuge. Now, Taliban is not Al Queda. They are sympathetic to them, but not the same.

Al Queda, functionally, is Islamic Jihadism mixed with modern nihilistic terrorism. It is Bakunin plus the Hashashim, the Ismaelis. It is NOT a pure Islamic movement. They do things that are not allowed. They kill fellow Muslims. They kill civilians. They kill children.

What we NEED, the sine qua non of victory is nothing more or less than the continued ability to strike Al Queda training camps anywhere in Afghanistan (and in a perfect, if unlikely, future world, Pakistan).

We do not need more than this. The sine qua non of THIS goal is simply the on-going viability of the government, and their continuing good will towards us.

Now, they don't want another Taliban take-over any more than we do, so they will stay on our side. We WILL, though, continue to need to pumpu money into the country to keep it afloat. What I don't think we need to do, or should do, is try to keep and hold territory like we did in Iraq. In Iraq, we could do a good deed, and if the right person saw it, we had that part of the country pacified. In Afghanistan, nobody cares about or thinks about more than 3 days in the future, from what I can tell. We don't, therefore, owe them anything.

If they want to change their ways, and demonstrate trustworthiness, then we could reevaluate, but I don't see that happening.

I honestly think we should draw down troops, understanding that we will lose a lot of ground, and just keep poking them here and there to keep them from getting too comfortable, while we get the Afghani forces trained and ready for prime time.

This "nation" has never been a nation. If we are going to make it one, that's a 20-30 year project.

#10, 26 and 34

Harpo, thanks for the input, but I agree with Todd that the workouts are not random. There is evil genius behind a seemingly random bunch of WODs. Now that I am close to being able to do WODs as rx'd, I can feel it.

RATB - I kinda like that idea, but I typically need the break every 3 days. However, with that said, I train for a 1/2 marathon that takes place every Feb. Now I am trying to figure out how to mesh the WOD with a run (and work, family, etc.).

Heck, if it were easy, everyone would be doing it!!

Looking up the Ismailis, to double check I had remembered right, I found this alternative derivation of assassin: "assaas (foundation), and Assassiyoon, meaning "those faithful to the foundation."

Al Queda means "the base".

Al Queda is Sunni, of course, but the parallel is interesting.

thank god for the rest day. got too drunk last night to really put my heart into another wod. tomorrow will be good

Steven Pressfield... author of the best story about Spartans they'll never make. 300 was OK, but for closing the door on "Gates of Fire" it can't be forgiven...

These past few pics have been great and all, but I'm ready to see more of the CF ladies.

M/36/6'2"/215lbs

24.03 and completly spent afterwards. Thanks for the rest day today.

m/36/212/5'11

Snatch 7x1

95-135-155(f)-155(f)-135(f)-95-95

I hate snatches!

Hope I can find a way to watch this today - that 'it's the tribes stupid' was how the special forces helped the army to support the Anbaris in Iraq, with the 'awakening.'

After the snatch 1rm WOD last night, all I can think of this morning is how sublime is the snatch. Even a poorly executed version has a special satisfaction that exceeds a well thrown ball, a well executed shot, or a near perfect golf/bat/hammer swing. Paul

Great article & comments. I'd like to point out that the borders of Afganistan were artificially created by the British ignoring tribal migration territory: http://en.wikipedia.org/wiki/Afganistan#European_influence_and_the_creation_of_the_state_of_Afghanistan
And I appreciate comment#35 by Barry ... our goal should be dealing with terrorists, not redesigning others' culture.

#19
GTF ups are kind of like a fast get-ups where you keep the kb or db in close to your body until you stand back up. Than you just press it real quick and go back down. It is a good way to incorporate that get-up movement into a workout that it would normally be too slow for.

well first time on the dirty dozen yesterday. Not sure I pushed myself enough. Finished at 26:27. A few of my guys came in and I've been trying to grow the program so I told them if they try it I'd do it again. Finished the 2nd round in 26:05. Wow that's brutal.

I did yesterdays workout today, I couldn’t breathe, I was wobbly, my legs burned, and I wanted to die, and that was just after the lunges. I haven’t worked out in about three and a half months, nor have I ever done a cross fit work out of that matter. It is something I have been looking into for a while, but have never tried. There isn’t anywhere local to me that does these kind of workouts, so the gyms don’t really have this kind of equipment. The gym at our academy has enough for me to get by and improvise for what they don’t have. Any why, I finished to the end of the wall ball shots at about 40min, and needed to puke. I took care of that and failed miserably at all three attempts to climb the rope (towel pull-ups, I got three each time) and concluded my workout at about 50:25. I don’t know about any of your first workouts but some input would be nice.

Since tuesday been spending time recovering from a dry socket on both sides of my mouth from wisdom teeth removal. Quite the bummer missing a snatch day (not that i'd put up anything too high anyway, my form still needs work). I wish the crossfit affiliates near me were a little more affordable, things like yesterday look like fun to do as rx'ed but unlikely in a globo gym.

The historian's theory is interesting but when you consider practical application of the theory, it doesn't pass muster.

You make a deal with one tribe and put them in a superior position relative to the other tribes, you now have made an enemy with the other tribes.. Those tribes now will support terrorist training so you're deal making has actually set you back in the war on terror.

Also, in practical terms what kind of deal is he talking about? The tribes want to traffic opium. We let them traffic dope to kids and in return they refuse to accommodate terrorist training? Is that where we're headed?

We also have to look at the consequences of deals we have made in the past. We have to remember that Bin Laden got his start under Reagan. We make deals with tribes and we can create another monster.

#31

Angie is straight through. DO NOT partition.

its a muscle failure thing.

frat paleo challenge wod 3
dumbbell fran
45 lb dumbbells chest to bar pullups

9:41

#45 - Jerry

you will get better over time - do not give up.

My 1st several Crossfit WODs were terrible - slow times, headaches and pukie.

I was a muscle and fitness idiot for 30 yrs until i found Crossfit in an M & F Article 1.5 years ago - Crossfit Rules!

I have been doing crossfit for a little over a month now. My body never felt better after each wod. I have definitly been burning fat and getting into better shape, but I feel like I am also losing some muscle size. I was thinking about maybe adding a quick workout for one body part after each wod...is this something that would be recommended to help me build more muscle?? any suggestions??

man tried to do some intervals today. I think rest is the appropriate thing for today. I had nothing.

The Pressfield video was interesting, but what does that have to do with Crossfit?

Had a nice rest day:

2k row (7:30) W/U :p

120x 135# BP
120x GHDs

5k run (24:00) Cool down.

#51 John

I had the same problem and thats exactly how i fixed it. I've been doing the wods now for a few months (apr 1) and after my initial sight of my "problem" I added a thing in high school we did called the "Dirty 300". I pick one body part I.E. chest and do 3 excercises of 100 reps. now obviously the set is broken (a few times actually but thats what i aim for) But you get the point. Now some people would dissagree with my method as some have but my results are this:

Apr 1st 6' 150lbs 16% body fat
Oct 2nd 6' 187lbs 10% body fat

No supplements, just eating everything i can (healthy) lots of milk and water, NO SODA, and a daily 3 mile run.

I had a recruiter suggest not only the healtier foods diet but this site specifically to prepare for goin back into the military at 31 yrs old. Be patient with the WODs bud, it works if you work it and if you wanna add to your workout id say do it, thats just my opinion. Oh yeah and find a sport to play...part of the Crossfit program.

1) Very much enjoyed reading everyone's take on America's current wars. I've encountered this Iraq/Afghanistan theory before, but the professor presented it in an intelligent and thought provoking manner.

2)Just finished my 2nd month of crossfit. Been alternating between brandx scaled workouts, and the rx. Feeling really sore and tired everywhere right now, but have many things I could improve on. Would there be any downside spending an hour of my rest day working on low-weight high repetition work (45 lbs) on my snatch and squat clean. Would I be losing out on needed recovery, or do you think this would be a productive use of my energy?

J-Bird
Thanks for the tip...I'll definitly start the "Dirty 300". sounds like its a killer

I have such a love-hate relationship with CF; it hurts so bad, but it feels so good! Thank God for the rest day...after yesterday's WOD I could definitely use one! Phew! =D

Thanks tim p, we'll see what tomorrow brings...

well well well, here i find myself back at this site, looking to start another journey. the next month will be interesting to say the least. see how we go.

Back Sq (low bar) 5x5
205, 235, 260, 260, 260

Surf trip this weekend, wanted to get one more WOD in first. This one shouldn't affect surfing much.

#37 - Agreed! Gates of Fire is an excellent read. The Spartans were true bad-asses. If you want to know about Thermopylea without all of the Hollywood from "300" read Pressfield's book.

Is it just me, or does it appear as if aliens like dumbells?

#35 - Jerry

Do yourself a huge favor and lookup the brandx scaled workouts. I started about 5 months ago and couldn't even hang from a bar long enough to do 1 KTE but can now do a full pullup.

There is no shame in scaling the workouts and in fact it is highly recommended so that you don't burn yourself out and give up.

You'll get into the workouts and within no time you'll be doing the full blown workouts.

Pete T.

Some comments yesterday about newbies (like me) asking questions. There's a lot of comments on this site that don't have much content, or have a ton of content totally unrelated to working out. It's all cool to me. But I sure appreciate you guys when you've helped answer questions I've asked. Asking questions about the WOD can't be a bad way to use this site. Thanks.

#23 - I'm 48, overweight and out of shape. Was fairly active but have a sedentary job. Started crossfit 2 months ago scaled between puppy and pack most of the time. So far, I find I can handle the WOD, my clothes are getting looser, my posture is better, I move easier and I'm finding muscles I haven't seen since I was a teenager. I think if you are sensible (listen to your body!!) and stick with it you will find it is a great program for getting back in shape.

m/30/5'8/160

As Rx'd 33:37

If you think you should scale this workout, then definitely do it. My pride got the better of me.

Oops, posted on yesterday, my bad.

Was I the only one who wasn't surprised to learn that Obama had only talked with McCrystal once in the 70 some odd days since he took command last spring?

Leftists are uncomfortable with all wars that are not waged in the name of the workers, or against internal enemies. It's OK for them to be imperialists: they just have to be able to say it's for the higher good.

All we are doing in Afghanistan is defending American interests. That's not even remotedly a good enough reason, and frankly quite distasteful. The only reason they pretended for a while they supported that war is it allowed them to try and torpedo the war in Iraq while claiming they weren't trying to torpedo the troops or American interests. It was a distraction. They love distractions. No matter what you did, you should have done something else.

The whole enterprise depends on keeping the elected government viable. Our strategy needs to revolve around that. McCrystal seems to think this surge is needed to keep the government viable. If that is the case, then maybe we do need to increase our troops.

The logic, though, is simple: keep Al Queda from developing a sanctuary. If the government is not able to do that, or is not friendly, then we fail. Ergo we need to do what is needed to support them. Endemic corruption doesn't help, especially when coupled with vast quantities of money we are providing them.

Still, Iraq was corrupt, too. The guilty can be punished. It's just one more challenge.

Why didn't the Bush Administration allow the Special Forces to kill Bin Laden when they had the (numerous) chances?

Just started Crossfit with my son today. We did the following workout:

Me: M/5'9"/194/39yo
10 minutes on the elliptical machine beginning at Level 10.
4.5 miles of interval running/walking on the Treadmill for 46 minutes
Bodyweight Bench Press: 195 X 12,10,8,7,7
Pullups: Bodyweight X 5,6,4,5,3
Bodyweight Squats: 195 X 8,7,7,5,7

My Son: M/5'7"/127/14yo
Bench Press: 125X4, 115 X 7,5,5,5
Pullups: Bodyweight X 7,5,2,5,5
Squats: 125 X 10, 115 X 15,5,5,20

Can't wait to see how my body continues responding to Crossfit. I will keep you all posted.

It's not clear why the decisions that were made, were made. Here is the clearest exposition of the issue I know of: http://www.cbsnews.com/stories/2008/10/02/60minutes/main4494937_page4.shtml?tag=contentMain;contentBody

Net, net, it sounds like some virtually indefensible operational decisions were made in Washington. One can spin any theory they want, but the story of incompetence at the top, at times, is as old as warfare.

To evaluate the situation more carefully would require more information. If the goal was not to get Bin Laden, though, the team never would have been sent, and they would not have rained bombs on him when they got the chance.

It's simple to mistake bad decisions for willful malfeasance, but if you read the history of any war, it's not a question of if bad decisiosn will get made, but how many.

The Romans got chopped up regularly during their Imperial expansion. They just came back and succeeded the second or third time.

I think this story should be told, at some point, but for right now there is no question that Bin Laden is operationally unimportant. You can't organize anything when you have to move daily.

I think it's worth noting as well that the war in Afghanistan was not a war to get Bin Laden, although of course that was a high priority objective. There have been multiple terror attacks in recent years both executed and foiled that had nothing whatever to do with Bin Laden.

The overarching sine qua non of fighting Al Queda is making sure they are not safe anywhere. To do this, we need to make sure they don't control any nations, or work in close alliance with any nations that tolerate them. At this precise moment, Pakistan is in my view a bigger problem than Afghanistan in that regard.

But if the government in Kabul does not hold, all that will change.

Anderson,

What basis do you have for claiming Bush lied about anything? Make your best case. I will warn you, though: if your best case is repeating stuff you heard from Keith Olberman, you are going to embarrass yourself. I have zero tolerance for propaganda.

Maybe Anderson is a computer. It's not that hard to create unintelligent Artificial Intelligence.

For political "debate", all you would really need to do is teach them about ten phrases and five insults, and send them on their way.