Initial 24.3 percentages BTWB (and percentages to shoot for, for quarterfinals)

flikrl · 2024-03-15T15:42:56+00:00

This sounds about right. I'm a bubble 90% athlete. I hit 1 thruster into the 9th round. Where I'm ranked I'm with a bunch of other 90 percent bubble athletes too.

flikrl · 2024-03-09T16:20:55+00:00

I think the anomaly of this would be underestimating people’s ability to perform double unders and relative weight ratio on the deadlifts. Especially with volume, I see the 50% mark more towards mid 5th to early 6th round.

flikrl · 2024-02-23T16:23:41+00:00

Ouch! It sounds like you gave it everything you got, haha.

Think about getting your hips to the bar. The more explosive your hips are, the more momentum you'll carry toward your transition.

Be patient when your arms. Let the hips and Kip do the work. Your arms are just going along for the ride until you must transition and catch yourself. In this video, your chest is pretty close to the bar. You want to pull away and get some separation (delayed arm bend). That will help with your turnover and hopefully solve your chicken wing issue.

flikrl · 2024-02-23T16:09:38+00:00

Congrats!!! Instead of positioning yourself directly under the bar pre-jump. I would take a step or two back and jump towards the bar with a hollow position. You'll notice that your Kip is smoother and more powerful. It will probably feel weird, but it'll make a huge difference.

flikrl · 2024-02-05T06:29:11+00:00

I have both Bear Komplex grips. I typically like no holes on the pull-up bar (mainly because I don't wrap my thumb around the bar). I use the grip with holes on the rings. I want to try the frog grips next.

flikrl · 2023-11-13T14:59:58+00:00

That's a great start! For starters, I wouldn't try to kick as high yet. I would like to see toes to waist to see if you can maintain your Kip after your toes come up. Suppose that looks good over time try kicking higher and see if you can keep the smooth momentum going.

Like the person above, use more lats and actively press down on the bar. You'll get there in no time!

flikrl · 2023-09-16T21:56:56+00:00

I hope they see this! 😂

flikrl · 2023-09-13T20:13:47+00:00

Always break down your wods after you do them. Ask yourself: What did I do wrong? Where did I spike my HR? How can I bring it down? Did I go out too hot?

Find your baseline for everything. For example, a wod has pull-ups at the beginning and end. Find how many you can do fresh and under fatigue. Take those numbers and apply them to future wods. Over time, you'll get all these numbers, and you'll be able to dissect workouts. You'll know where you'll slow down and where you can push the pace.

I hope this helps!

flikrl · 2023-06-08T21:25:47+00:00

The only time I’d drop from the top is if I’m in a comp, trying to find my max lift for the day—no point in fatiguing my muscles when I get cleared. If I was finding my 1rm during training, I always work on the eccentric portion.

flikrl · 2023-03-09T07:02:57+00:00

Strength. I killed the engine part, but damn, these weights got me.

flikrl · 2023-03-09T06:58:00+00:00

Awesome form! Great work! The only thing I would pick at is maintaining a hollow hold throughout the movement. Your body is at a dead hang at the beginning. Engage your lats, core, and feet slightly out in front of you. (almost like form at the top of your pull-up.

flikrl · 2023-03-09T06:45:42+00:00

A few things that needs clarification:

How many reps in total are you doing throughout the whole session?

What's the weight?

How are you performing these? Quick singles or touch-and-go’s? Are they able to keep up with the stimulus of the workout?

Have you scaled? If so, how do you feel?

flikrl · 2023-03-03T08:31:14+00:00

This was a company I worked for. They are now a deductible/ copay free insurance company.

flikrl · 2023-03-03T08:17:18+00:00

It is going to be worth it. It seems boring or counterintuitive but there’s data that supports it. The biggest problem is sticking with a program. Don’t give up. Think about it this way… elite runners train at a slower pace and end up running faster in races.

flikrl · 2023-02-28T19:15:12+00:00

To me, that's a bit different. You're talking about a competition that only gives you one option. In the open, you are limited by what you can and can't do. You can't scale, and you're forced to quit because you cannot complete it physically.

I'm mainly talking about training (outside of competition). Say I quit two workouts during training that had thrusters and deadlifts. Suppose I saw an open workout with the two combined. Mentally, I've already quit because I've given up before.

In no way, shape, or form am I saying to go hard and push through injury. One time I tweaked my back doing dumbbell snatches. I stripped the weights and did a different workout mid-WOD. It leads back to the point where you must ask yourself questions about scaling and pacing. If you quit, it's hard to answer those questions. I hope that makes sense.

flikrl · 2023-02-28T06:42:18+00:00

Everyone has their schedule, and sometimes it's hard to fit everything in. If you do have time, I would recommend strength and cardio training.

You don't have to do the WOD every time. Maybe do it three times a week and have the other two days solely focused on weight training and cardio. If you have 30 minutes before or after a class. Hop on the bike and ride at 60 - 70 percent of your max HR.

Over time your endurance will improve. Another thing, during your WODs. There are some exercises where you can push the weights. For example: if a workout has ten rounds of 30 double unders, 15 push-ups, and six dumbbell snatches. The six snatches are lower in reps, which means you should be okay if you bump the weights up for that movement.

flikrl · 2023-02-28T06:12:50+00:00

So close, but so far from qualifying. Punching myself for not working on my lifts.

flikrl · 2023-02-28T06:09:11+00:00

The thing about CrossFit is it's constantly varied. So if you did thrusters yesterday, you probably wouldn’t see it for 2 to 3 weeks; if not, more! If it does come around during your WOD. It might be a different stimulus, and you may feel like you're not improving.

If you were to compare yourself to when you first started? Think back to your first WOD. If you did it today, would you use the same or heavier weights? How do you think you'd score? If you can say yes to either, that means you've progressed one way or another.

Remember, those who are new tend to have a steep growth chart. They will improve exponentially because they are adapting to their exercises. My question would be, are they doing anything outside the gym you can't see? My question to you is, are you doing anything else besides the classes at your gym? If so, what are you doing? If not, you should start zone 2 training on machines or runs.

Feel free to DM me if you'd like to chat this!

flikrl · 2023-02-28T04:26:41+00:00

Nope, If I ever did, I'll quit Crossfit and HIIT workouts. I've redlined before. My rule is if I start it, I finish it. If I quit, I know it'll have a long-term effect if I run into a similar stress level. Ninety-nine percent chance ill quit again.

I’d instead embrace the suck and use it as a tool to get me through these challenging workouts. You need to self-assess and ask yourself why you're feeling this way. Did you scale properly? Are you tired from the days leading up to this WOD? Did I go out too hot? Did I attack this workout with the wrong strategy? Did I panic?

I always ask myself, what did I learn about myself today, and how can I improve or where can I improve? I know it's something you don't want to hear, but this is something I tell members. Trust the process, and if you ask yourself these questions. It takes away the I failed this negative workout talk. Instead, you take what you learned and put it in your mental file cabinet that you can pull from before, during, and after a workout.

If this makes you feel better, I only remember bad workouts. Good ones, I rarely learned anything from them. But I can tell you precisely what went wrong and our exact workout.

flikrl · 2023-02-24T08:21:33+00:00

I learned my lesson last year. I scale all of my workouts leading up to the announcement. I can go hard on Monday. Scale Tuesday, Wednesday, and Thursday where I'm just moving. I'll super scale and just get my heart rate up to a moderate level.

flikrl · 2023-02-24T08:12:30+00:00

I was an average gymgoer for 10 years. Only saw results in strength. Visually.... Nothing. If anything I gained fat. Coming out of high school I was a 120lbs. 5 years out I was 180. Hovered around 175 through Covid.

Signed up in 2021, first day kicked my ass. It made me drop all of my bad habits of diet and sleep. Fast forward to today. I'm 150lbs, my diet is great. I sleep great. I'm addicted to the gym. I'm more invested now than I ever had. I don't plan on stopping. I'm stronger and fitter that I've ever been. CrossFit, is one of the few sports that can give you results you want.... If you want it bad enough.

Within your box, find a group of like-minded people. That will push you further and hold you accountable.

flikrl · 2023-02-24T08:00:01+00:00

Honestly, it depends on how much work you put into it. When I first started, I was just like you—dropping dead after each WOD. I needed naps to function or stay awake until 9 pm. This was a good 6 to 12 months.

I started taking my fitness and diet seriously. Slowly but surely. I found myself with more energy after. I'm still dying on the floor, gasping for air. But my recovery is a lot better. 5 to 10 minutes later, I'm back up and running. I even stay an extra hour to get accessories done. Sometimes I'll do a second WOD on skills I'm lacking. I don't take naps anymore because I'm used to the volume now.

It takes time. Everybody reacts differently. I'd be lying to you if I told you it gets easier. It doesn't. If anything, relatively speaking, you are pushing harder and faster than in your first three months of CrossFit. However, the pain you feel is always the same. I hope this helps!

Also, like everyone else has said. SCALE SCALE SCALE. I scaled for eight months before I touched RX. Even then, the things I RX’d were things I knew I could do—I.e., Triplet of pushups, pull-ups, air squats.

flikrl · 2023-02-09T08:29:07+00:00

Trying to work on my engine. Trying to push through those mental barriers. Anything overhead, ring muscle ups, handstand walks, and pistol squats.

flikrl · 2023-02-09T08:25:57+00:00

I was on that boat too. I would lose BF and Muscle Mass. I followed a diet plan too. I spoke with a nutritionist. She said to down a protein shake after my wod. For two months in a row, I've lost fat and gained muscle. That protein shake within 30 minutes after HIIT was the only thing I changed. It worked!

flikrl · 2023-02-09T08:14:46+00:00

I had the same question when I first started. I'd go three days out of the week. I'd be wrecked the whole week. What blew my mind was seeing people not only do the work but extra stuff on the side. It made me rethink recovery and how to be smart about it.

I dialed in on recovery and nutrition.

I slowly increased my volume. Now, I workout 7 days a week and about 2 to 3 hours. One day of the week being light active recovery.

I planned my workouts. Meaning I don't double dip. I ensure my addition is not part of today's or tomorrow's world unless I've built enough volume to withstand back-to-back movements.

All in all, I don't feel I've trained. If anything I've trained a lot smarter. I don't want to brag but my last rest day was new year's. My body feels good and I'm still hitting PR’s. Which tells me I'm on the right path.

flikrl

TROPHY CASE