Crossfit Workout Thread

[JoeStrummer]

This thread might die an anonymous death but looking for some extra motivation and anyone else that might be doing some Crossfit. Not a meathead, just looking to get back in some shape feel free to post up your results.

Todays workout, posted at www.crossfit.com

5 Sets, 5 Reps, Back Squat

My WOD: 6 sets, 6 reps, 175/175/235/235/235/175

Working on form, primarily. Hopefully next time will be better, had some rounded back issues and occasionally lifted off the balls of my feet versus the heels.

[Cliff Huckable]

Bump for fitness

[RootSkier]

You can see what I am doing every morning I can get out of bed on time at crossfitmissoula.com

Today was 3 rounds, for time:

run 400 meters
15 snatches, 45 kg (I did 30kg, I am a total weightlifting JONG)
15 knees to elbows

My time was somewhere in the 19 minute range. The workouts always look so easy until you start. The knees to elbows killed my time today.

[JoeStrummer]

You can see what I am doing every morning I can get out of bed on time at crossfitmissoula.com

Today was 3 rounds, for time:

run 400 meters
15 snatches, 45 kg (I did 30kg, I am a total weightlifting JONG)
15 knees to elbows

My time was somewhere in the 19 minute range. The workouts always look so easy until you start. The knees to elbows killed my time today.

That looks like a good one, I'll have to remember it!

Yeah, the push jerks from the other day looked easy but I still can't raise my arms above my head!

[ducktherope]

CF kicks ass. I am currently reeling from a heavy backsquat/push press session followed by double-under/push up countdown (50/40/30/..)

www.crossfiteastside.com

It never hurts any less

[rideit]

Why don't you guys hook up with your local trail building groups, and do something that benefits everyone?

No being judgemental, but hey, lift rocks and swing a Pulaski for a few hours.

Then your friends get to ride new trail!

[BurnHard]

Crossfit FTW!
Been doing Crossfit-style workouts for the past 8 months, they're very very popular in the MMA community.

Sample Workout:

As many rounds as possible in 20-30 minutes of:
50 box jumps
25 sit us
15 burpees

For Time:
20 kettlebell swings, 1 box jump
19 kettlebell swings, 2 box jumps
...
1 swing, 20 box jumps


Love & Hate these workouts. I nearly puke every time. They've been great for MMA, help with strength and conditioning.
I'll keep posting workouts & times in here once I get back into it after recovering from surgery...
-b

[Infidel08]

I just recently started at the oceanside CF gym, oceansidecrossfit.com. Got tired of the normal cardio/weightlifting routine, and am getting into some of the best shape of my life. I do think you need to supplement some longerish distance running/hiking/other cardiovascular activity in order to be more well rounded. Looking forward to seeing how it translates to this years skiing.

[Rusty Nails]

I did CF from 2004 to 2005 a decent amount and now just work some of the principles into my workouts. It is an awesome way to shock the body and your core fitness goes through the roof. I thought it was popular back then, but it has really taken off lately.

[brotherofedg]

Guys doing CF with at skiing biking etc should check out srossift for endurance, been doing that for a few weeks and it's pretty mega.

[smmokan]

Someone want to give me a brief rundown of the idea behind it and how you've seen it work?

[JoeStrummer]

Did today's workout. . . .

With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute... continuing as long as you are able.

I made it to the 7th minute (barely) but couldn't rally at that point. Felt great, though. Finished with 4 rounds of 400 meter run / 50 air squats, as this will be a beer-drinking weekend!

[Cliff Huckable]

Someone want to give me a brief rundown of the idea behind it and how you've seen it work?

Yeah, let the uninitiated in on it.

[JoeStrummer]

Good because its minimalist and easy to get into, the idea is to blast large muscle groups. Here is their 100 word manifesto from www.crossfit.com

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.

[RootSkier]

Today:

For time,

400 meter walking lunge
400 double unders
400 meter run

I have never done a double under and apparantly no one else in my 'team' is good at them...so the substitution was 1600 regular jump ropes. I am fucking crushed...mostly from the lunges. It seemed so easy for the first 50 meters.

For those wondering...it's a fitness program where you never know what you are going to be doing that day. Earlier this week we had,

Three rounds for time of:
Run 800 meters
30 pull-ups
30 push-ups

and

Deadlift 5-5-5-5-5 reps

Your first 3 to 5 warm-up sets don't count towards the WOD. Your first work set will probably be close to 85% of your 1 rep max. It will be a load heavy enough to complete 6, but not 7 reps. You will still only do 5 reps, but only have enough in the tank for maybe one more rep. Incrimentally increase the load in subsequent sets.

and

"Ryan"

Five rounds for time of:
7 Muscle-ups (or sub 21 pullups and 21 dips per round)
21 Burpees

Each burpee terminates with a jump one foot above max standing reach.

This one crushed me totally. I bonked hard on round three and got all dizzy and DNF. Burpees can really fuck you up.

[BigJay]

Do you guys ever feel like you don't work out certain parts of your body or feel like you work out some parts harder than others? Just curious.

Olympic style lifts are a great base for workouts, imo. When you guys do box jumps do you ever do depth jumps too (or instead)? This would be a good exercise to do to train the eccentric movement that you see a lot in skiing.

(Depth jumps: you start on the box, drop off (not jump), land on your whole foot with your chest up, jump as high as possible, and land again softly. It should be as fast as possible--once you land you are trying to overcome to force of gravity and jump as soon as possible.)

[XtrPickels]

Someone want to give me a brief rundown of the idea behind it and how you've seen it work?

Harder is better!
Workout till you puke!
What crazy thing can we come up with today!

[JoeStrummer]

Did "Barbara" on Wednesday, am somewhat out of order after focusing on my beer-consumption and buffalo wing eating for 3-4 days in a row.

"Barbara"

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Had some weight assistance on the pullups and substituted lat pulls for pullups the last 2 rounds or I wouldn't have been able to finish. Forgot to time myself. Actually, purposefully neglected to time myself because I knew I would suck ass.

Off to the gym to do "Mr. Joshua." Looks rough.

[iscariot]

Is this workout program like the P-90X (DVD) thing on TV?

[RootSkier]

I don't know what P-90X is, but if it's on a DVD, probably not. The only routine at crossfit is the active dislike of routines.

[JoeStrummer]

Do you guys ever feel like you don't work out certain parts of your body or feel like you work out some parts harder than others? Just curious.

Olympic style lifts are a great base for workouts, imo. When you guys do box jumps do you ever do depth jumps too (or instead)? This would be a good exercise to do to train the eccentric movement that you see a lot in skiing.

I will say that my legs are never as wasted as my upper body but they still feel worked. I agree with the value of Olympic lifts, though. They really blast me in a much quicker amount of time. My form isn't optimal so I usually back the weight off a bit but I still get worked. Over the weekend I was stuck in a hotel with nautilus type equipment and it felt like a waste of time. Ended up running around the building and doing pushups in the parking lot.

Haven't tried "depth jumps" might have to work them in!

[iscariot]

I don't know what P-90X is, but if it's on a DVD, probably not. The only routine at crossfit is the active dislike of routines.

The P90-x infomertial touts muscle confusion as a key to getting fit and ripped. So basically its doing something different everyday to get fit.

[JoeStrummer]

Mr Joshua

Five rounds for time of:
Run 400 meters
30 Glute-ham sit-ups
250 pound Deadlift, 15 reps

The deadlift busted me up pretty good on this one, even backing off the weight to 165. I subbed push jerks and pullups for the last 2 rounds. Took about 45 minutes and some weeping and gnashing of teeth.

[BigJay]

I will say that my legs are never as wasted as my upper body but they still feel worked. I agree with the value of Olympic lifts, though. They really blast me in a much quicker amount of time. My form isn't optimal so I usually back the weight off a bit but I still get worked. Over the weekend I was stuck in a hotel with nautilus type equipment and it felt like a waste of time. Ended up running around the building and doing pushups in the parking lot.

Haven't tried "depth jumps" might have to work them in!

Well if you're training for skiing then that is fine! Sounds like a good workout--might have to sub this in for some of my teams to break up the monotony.

[TyeStick]

How fast are you guys seeing improvement in overall general fitness? I ride my bike 5x a week, lift three days a week, throwing in a core/gymnast rings on the weight days. In the off days of weight training I go climbing at the gym here. Do you guys think 1 month is enough to see improvements?