Tuesday 6/16 WOD

[rord]

Post your time and any modifications in weight/reps.

Hoo-Yah!!

[deadly nedly]

Will be doing both of these in a few hours. Today I am inspired to provide some input to those who are new to the program. If you're a c**ksure NSC stud who gets all the ladies, feel free to move along... there's nothing new for you to see here.

I've seen a several posts complaining about a personal lack of dead hang pullup strength, and also some confusion about the lack of dead hang training on a semidaily basis as rx'd in other programs. I am familiar with some physio-kinesio-anato-babble, but it's really not very helpful. My personal experience with the program has me here after about 6 months: max of 17-20 deadhangs depending on the day, which would be higher if I payed more attention to my nutrition and rest. So if nothing else, just take this post as another vote of confidence in Crossfit, and ROrd's programming in particular. If you do the program --at intensity-- and still can't deadhang very well, you are probably fat, overtrained,or have some other unrelated malady and need to handle that situation before doggin' the program, which is stellar in my opinion and somewhat wide experience.

That said, you are expected to have some experience with various modes of exercise when you start NSC crossfit. If you aren't moderately strong, don't know how to swim, and can't do a pullup, you're not going to go very far here, and would probably make some good progress by getting off your *** and doing ANYTHING. Crossfit in general is a high level program, and NSC crossfit is obviously geared towards future SEALs whom are usually gluttons for punishment and enjoy physical (and mental) hardship to some extent.

Thanks again for providing us with such a great resource at no charge ROrd. I wish I could get out there to train with you in person. Also, your articles in the journal were very well done.

3-2-1 go, Hooyah, and all the rest to you and your crew! To the new guys.. you gatta put out before you shell out, people. Don't spread misinformation.

[gmt-nyc]

One question: for the Weighted PU Pyramid we go up from 20# to 70# and come back down from 70# to 20#, correct?

Also, I agree wholeheartedly with deadly nedly.

[rstorck27]

GMT... Couldn't have said it better myself. Right on!! I am a huge fan of Rord's program and sing its praises every chance I get. This is by far one of the most effective programs I have encountered and this is coming from someone who has a background playing lacrosse through college. Thank you for taking the time to write the above and set the record straight.

Let me know if you are ever in Chicago. I will save you a squat rack!

As for today...

I went up and down the pyramid

SEAL Fit Ab Blast: 13:47

[gmt-nyc]

Was able to sneak off to the gym between conference calls:)

DHPU Pyramid (3 sets of 10 plus Pyramid 20#->70#->20#)
27:21 (including changing weights on the weight belt)
I had to kip 2 of the reps at 70#. My lack of consistent access to a pull-up bar has definitely hurt my performance.

Ab Blast
19:42
Stork, ya smoked me on the Ab Blast, nice time! This new ****ty gym I belong to has a pull-up bar with rubber coating that ROTATES! So my hands kept making the rubber coating swivel around so my hands were in a weaker grip position. I almost lost it on one swing and luckily held on with one arm. Lucky I didn't get injured on that one. Argh! Oh yeah, forgot to mention that my feet touch the ground on each rep since the bar is so low to the ground. Well, my forearms are now smoked. My abs aren't shot, so I'll do some FKs later to smoke myself.

I expect to see some killer times, way better than my weak *** performance today. I'm disgusted.

[aeonolan]

I didn't see anything about an ab blast on the WOD page?

[ful9806]

As Rx'd or so I thought. Didn't realize I needed to go back down...so only did half. 13:20. Ran 2 miles after.

[parishke]

Did 3 x 10 dead hangs and then pull-up pyramid up to 50lbs and then back down. Had to use dumbells for the weights because no belt.

Time = 25 minutes

Ab blast, broke into sets of the following 25, 25, 15, 15, 10, 10.

Time = 11 minutes

[deck_]

Got up to 50 pounds, but could only do 1 semi-rep. Went back down.

Time: 15 minutes

[da_runner]

Mu ha ha deadly nedly I'll tell ya something slick, there are others that Robert Ord and the owners cater to and those studs would be fit fat old dudes like myself.

We read the instructions, we work our *** off and possess the BTDT that you haven't attained yet.

I'll still post my times, gripes, and jokes.

I suck at dead hangs but have been progressing.

Did the 30 one at a f***ing time thank you.

did the weighted pullups to 3x40 and was toasted there. Thank you

Did the abblast: lower abs smoked on the KtE's and the situps were beautifully timed for more pain.

So for all the fat old and feeble dudes. I am your champion and I'll smack ole Ned and his ilk back a notch?

Why?

"cause when pressed I can run fast.

:D

Hope everyone got the joke here.

:)

[rstorck27]

Just to clarify something... I was a agreeing w/ GMT agreeing w/ dedly nedly. So... I was in fact, agreeing w/ you DN. Thank you for taking the time to write that. Big fan of the program as well.

Must not have had all the blood return to my brain yet...

And Runner... I enjoy your "play-by-play WODs." Keep 'em coming and keep up the good work!

[gliddens]

could someone please tell me what the ab blast consists of?

[gmt-nyc]

could someone please tell me what the ab blast consists of?

The Ab Blast consists of 100 Knee-to-Elbow and 100 Sit-ups, done in any format you like. You can do 100 then 100, or break it up any way you like. The goal is to do it as fast as you can. The SEAL Fit portion of the Workout of the Day is available for a fee. You should look into upgrading your membership, it's well worth price IMO.

[scskowron]

I started at 5.5# and increased by 5.5# each set. Got to 38.5#, failed 4th rep at 44#. Didn't time it, so I treated it like a strength workout.


And Runner... I enjoy your "play-by-play WODs." Keep 'em coming and keep up the good work!

LOL me too! More evidence that Crossfit IS a sport.

[gliddens]

alright thanks gmt.

and ill definitly look into upgrading my membership

[pipelinesurfer]

as rx'd through 70- no time cause i was sharing the crossover.

then this dude and i went to town on double unders, my calves couldve warmed a small village when i was done.

then i hit the pool. much better day today

[deadly nedly]

To clarify: My post was out of frusteration with people I've been meeting.. in person mostly and occasionally on these and other SOF prep boards.. who rip on crossfit because it's unconventional and their tiny little brains can't understand what goes on here. If you're on the program and killin the WOD, more power to you, no matter what your level! No, my frusteration is not about levels of fitness. I'm tired of hearing people mouth off about crossfit's efficacy when they haven't done it personally, or worse yet, rip on it when they CAN'T do it personally.

And Runner - You're a BTDT so you can do whatever you want so far as I'm concerned. There's a retired SEAL that works out at my gym and all he does is bench press and bicep curls. My mouth stays very shut, and he tells me good stories.

[blakem]

big shout out to deadly nedly for the complete truth!

i love this program. i do the rord version WOD whenever i can and it is HANDS DOWN the best workout i have found ANYWHERE.

rord you are the MAN. you probably hear that, a lot but what you are doing here for all of us is an unmatched service in itself. a very sincere "thank you"

fyi my uncle was a seal. he is hands down the most bad-a$% motherfu#$%^ i have ever known. so major props to all of you seals & soon-to-be seals

[da_runner]

Alright phew!! :) everyone got the joke.

BTW Deadly I agree with you as well about RORD and WOD. It is the bomb and I enjoy it.

Lot's of people around here do the same.

You know the saying f*** 'em if they can't take a joke.

:)

[gmt-nyc]

It is the bomb and I enjoy it.

Did you just say "it's the bomb?" I haven't used that term in a while. It's so... 90s! ;)

[ful9806]

What is ab blast?

[jmidd]

Alright, my first post. I've been working out with "da_runner" on the crossfit for about a month now, and I will say that these workouts have been great. I will give him credit - he went from gravitron pullups with pretty lousy form, to full body pullups from a dead hang position in just the past few months. I figure it's time to stop sitting on the sidelines and watching all the numbers post, and time to join in myself. Time to post the humiliating wod times, as well as the respectable ones.

And, yes, did you really say "the bomb"? I'll give you hell about that later...

[da_runner]

Did you just say "it's the bomb?" I haven't used that term in a while. It's so... 90s! ;)

:D Good because I'm child of the 60's and 70's and that is pretty damn current to this near sighted SOB.

:D