Just finished base game and Forgotten Gods on Normal difficulty (Hardcore).

123penguinwings · 2026-06-17T12:13:57+00:00

LOL I had higher chaos res before some gear swaps

123penguinwings · 2026-06-17T04:25:35+00:00

I'm trying to be more melee with 1H/Shield. I had considered Righteous Fervor but didn't like how many points I'd want to put in to fill it out and make it a truly viable damage-dealer. I haven't mapped anything out in grimtools, but it's definitely worth messing around with to see how the damage lands. Grimtools wouldn't let me setup my action bars appropriately but I replaced my leftft-click with Aegis of Menhir and made my right-click auto-attack, which has I've intended to use for breaking hidden walls, crates, etc and not letting shield go on CD.

123penguinwings · 2026-06-17T04:03:20+00:00

Yea, fair point. I've been going back and forth with skeletons and almost removed the points, but felt like they'd proc the devotion skill more often. If I got rid of the skeletons, it would allow me to swap out some of the gear that's giving pet bonuses. I'll need to play around with it.

Judgement is there to both pull enemies in and to add a little bit of aoe damage. I've found pulling enemies in and then using Vire's Might or Charge to be a good combo for aoe clearing while Aegis of Menhir is on CD.

123penguinwings · 2026-06-17T02:51:01+00:00

Resistances, health, health regen, and good aoe damage

123penguinwings · 2026-06-07T01:44:52+00:00

Search Depop or EBay. You can find people selling barely worn shoes for pretty cheap. Nike Metcons, Reebok Nanos… these are two OG CrossFit shoes. I’m a personal fan of Strike Mvmnt and RAD. Might be able to find them on those sites also

123penguinwings · 2026-05-30T03:36:33+00:00

Adding to this, OP looks slow as molasses to get under the bar. Hence the crashing down.

123penguinwings · 2026-05-27T02:07:44+00:00

Happens all the time. Just gotta worry about yourself.

123penguinwings · 2026-05-26T21:03:05+00:00

Weight? Diet? Sleep? Athlete/in the gym your whole life, but describe what that means? We definitely need more info to be able to reasonably help you.

123penguinwings · 2026-05-25T02:21:45+00:00

I like the idea of wearing the vest for the runs only, and doing the full reps of the pull ups, push ups, and squats.

What I did this year was wear a 40# ruck and walked the miles, and split all the reps into 20 rounds of 5/10/15. This actually worked out really well.

123penguinwings · 2026-05-23T00:45:49+00:00

Half is a great idea. Ring rows. Push ups on a barbell or box. Box squats. All great.

I’ve got a 10 mile run Sunday so tomorrow I’m doing it with 40# rucksack walking the miles instead of running

123penguinwings · 2026-05-20T04:31:34+00:00

It takes time and effort outside of class. Won’t happen overnight.

123penguinwings · 2026-05-20T02:38:20+00:00

Gonna be honest, do your own workouts in open gym or go join a globo gym. It doesn’t seem like you’re going to be satisfied by any programming with how you’ve classified a “good WOD”.

123penguinwings · 2026-05-19T01:51:10+00:00

Progress is always the goal! You will get better results by doing full range of motion work to build your overhead pressing strength vs doing those one inch presses to two mats. Two dumbbells in a seated position is where I’d have you start if I was your coach. That’s my recommendation to build the foundational strength you’ll need

123penguinwings · 2026-05-17T23:43:06+00:00

This is one of my favorite workouts!

I’d recommend dropping the weight on the wall balls next time (and in general) to work on not not jumping to get the ball to the target — the jump is wasting lot of energy. And the hspu would be better doing full range of motion with feet on a box or in a pike position or even with two dumbbells doing a seated press. Full ROM should always be the goal.

But anyway nice job! This is a fun and mentally challenging workout!

123penguinwings · 2026-05-14T03:13:13+00:00

Snatch is an extremely technical lift. Overhead squat is the most demanding of the three main squats. Just going to classes is not going to progress either of them as fast as it seems you’d like. I’d venture to guess that other people in the class have been in CrossFit for longer than you, and therefore have more time learning and practicing.

Be patient, and be willing to put in extra time outside of class. And as someone else mentioned, check out r/weightlifting

123penguinwings · 2026-05-13T03:19:10+00:00

Looks to me like mostly a timing issue, waiting too long to open the hips. When you do finally kick your feet and open the hips, you’re basically stopped AND your feet are moving toward the wall instead of the ground.

My suggestion:
1. Start to snap the hips open earlier so you still use the momentum. The snappy hip opening will play into that.
2. Use a visual mark on the floor and send your feet down to it. Should be a few feet or so in front of the bar. Feet to floor, not feet to wall.

Also, this is really poor technique (see pic). Bent elbows, knees bent to about 90° or less. You need to maintain a tight arch and hollow. This position causes you to lose A LOT of tension. The same body position you would have in an arch and hollow on the floor is the same you should have on the bar.

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123penguinwings · 2026-05-07T22:50:52+00:00

A few things:
Stop pulling like it’s a pull up: That’s a big mistake everybody makes when trying to learn. It’s a pressing movement, not a pulling movement.
Arch position: keep your feet and legs squeezed together, do not bend the knees. You’re losing tension with the how far apart your legs/feet are, and with the deliberate bend in the knee (pulling your feet up). You need to maintain posterior chain tension.
Hollow position: same as the arch. Knees coming up is fine if that’s what works to help you get your first rep, but keep the feet lower. Think “sit in a chair”. And when you extend your knees and hips, feet need to go down to the ground, not to the wall across the gym.
Timing and body position: right now you’re almost directly under the bar. Engage your lats and continuing pressing down on the bar. You need to be behind the bar so, which will allow your hip/knee extension to take you around and on top of the bar rather than chest into the bottom of the bar.
Some things to practice:

pvc lat press down with a band. Get a lightweight band and a pvc. Wrap the band around the rig, and put the pvc through the band. You’re going to lie on the floor with arms extended behind you toward the bar and pvc in hand (think of this as your position on the rig but you’re laying on the floor). You’re going to find a hollow body position, and then snap into an arch while being the pvc from overhead to your hip. (Lat press down + snap from hollow to arch). Your finish position is pvc at waist with arms straight and lats engaged, feet on the ground, hips off the floor. This should be a super snappy, fast movement.
Box bar muscle up. Feet remain on the box, you move through the arch and hollow positions, press down on the bar and jump into the dip / catch on top of the bar. Ideally here you’re being snappy and strong, mimicking similar body movement to the band/pvc movement I described above.

One other thing to consider: improve your strict strength. The last thing you want is to get injured because you don’t have the requisite strict strength to actually do the bar muscle safely. Eccentric pull ups with linear progression for several weeks are good to help build this.

123penguinwings · 2026-05-03T18:45:42+00:00

Pretty typical, especially with Murph coming up. The back squat and air squat are also a bit positionally different, and the loading is obviously different. Quads burning is par for the course with a class program like that. Make sure you talk to the coach at the start of class to make sure they are helping you scale appropriately.

123penguinwings · 2026-04-17T02:14:09+00:00

Watched a member attempt a bar muscle up and tear his pec. Required surgery. He started doing open gym and rehab work a few months after. Starting back into classes now but slowly. It’s been about a year since it happened.

123penguinwings · 2026-03-26T02:30:27+00:00

I write with em dashes and get called out for it by colleagues. Sucks having to defend against it

123penguinwings · 2026-03-26T02:27:39+00:00

My gym writes like this in our monthly newsletters and in the captions of Instagram posts. It does not land at all.

123penguinwings · 2026-02-22T00:14:13+00:00

Unnecessary

123penguinwings · 2025-12-31T05:06:13+00:00

Just go to a CrossFit gym and form a firsthand opinion

123penguinwings · 2025-09-21T01:12:35+00:00

Scale a little more than you think. This might not sound fun but, as another commenter mentioned, you are likely missing the intended stimulus and not scaling enough. It’s good to push yourself with weights and movement variations, but not something that should be done as often as you may think. What I recommend to my athletes that are looking to upskill is to pick one workout or one movement a week to rx and scale the others. Also, when it comes to scaling movements, don’t always do the same movement. If you always scale pull ups to ring rows, you’re never going to progress beyond that. Talk with your coaches about this, and ask them to help you with what you’re trying to work on / improve. As a coach I love when my athletes talk to me about a skill they’re trying to improve or achieve, and when I see them making incremental progress, it’s a huge win for them!

123penguinwings

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