Crossfit Workout Thread

[Dantheman]

Decided to just cobble something together today and came up with this:

Five rounds for time
400m run
20 jumping lunges
50 single unders
10 pullups
20 pushups
20 situps

37:56, I can barely type. 400m times were 1:30-1:35. I was surprised to make it through all the pushup sets continuously considering how few pushups I have done lately.

[Dantheman]

Is anyone here registered on the Crossfit.com forums? Someone really needs to post up this article about Hermann Maier's training program, which is basically just hours and hours on a spin bike at low intensity. There are probably more than a few people over there who would go absolutely batshit




Train Like a Turtle
===========================
By Helen Olsson

Follow Hermann Maier’s über-endurance program—you’ll ski stronger, longer.
On August 24, 2001, Austrian Hermann Maier was riding his custom-made motorcycle near the town of Radstadt, Austria, when he swerved into a ditch to avoid colliding with an oncoming Mercedes. Pinned beneath his bike with a crushed leg, the two-time Olympic champ experienced massive bleeding in his muscles. Damaged nerve tissue paralyzed him from the waist down. In a seven-hour surgery, doctors repaired his compound fracture with a 15-inch rod—and they couldn’t say if Maier would ever walk again, let alone ski. Forget withstanding six g’s in a Hahnenkamm downhill.

But just 521 days after the accident, Maier won a World Cup Super G in Kitzbühel, and last season he took the overall World Cup title. What’s more incredible than the comeback is how he pulled it off. Though his massive quads would suggest marathon weight sets and hours of plyometrics, Maier’s training was—and had been for some time—90 percent cardiovascular. Post-crash, he lost nearly 40 pounds and his calf swelled bigger than his thigh. He simply couldn’t train like a heavyweight. What made him so strong—and brought him to full recovery—was the 10 hours a day, six days a week he spent pedaling the wheels of a stationary bike. In essence, Maier was training less like a ski racer and more like Lance Armstrong.
Maier’s trainers say that what makes his program so effective is the careful monitoring of lactate levels in his blood, which they measure with a pinprick to his earlobe every hour. If the levels are too high, he spins slower; too low, he ratchets up the intensity. Training in this window of efficiency increases his oxygen-carrying capacity without overtraining or injuring his muscles. “It’s all about easy cycling in the right amounts,” says Maier. Before meeting his trainer, Heinrich Bergmüller, Maier trained like a pro weight lifter. It wasn’t until 1997, when Maier broke his arm in a bad fall, that he switched to Bergmüller’s philosophy of endurance training. “Someone should have slowed me down…and thrown me out of the weight room,” says Maier. Six weeks after relinquishing his power training for stamina training—and all but giving up weight lifting (the heaviest weight he works with is a mere 11 pounds)—Maier won his first World Cup race, a super G at Garmisch.

If you like the idea of dumping the barbells and getting stronger, try these sample workouts, cribbed from the Herminator’s book The Hermann Maier Performance Program. Though the exercises don’t require dumbbells, your strength gains should be intense.Click the articles below for the workouts.

Train Like a Turtle: The Acid Test

Ask a personal trainer, physical therapist, or endurance coach where you can get a lactate test in your hometown. Cycling clubs like Carmichael Training Systems Performance Center (ctsaspen.com) in Aspen offer the test, which usually runs about $100. If you plan to check your lactate often, get a credit card–sized Lactate Pro Portable Lactate Analyzer at hdosport.com; the starter package is $400.

“It is not your pulse that is decisive, but the lactate which controls the heart rate,” Bergmüller says. Figure it out, stay in the saddle for the long haul, and you’ll be skiing longer, stronger, and injury free. Just be careful on the Harley.

Train Like a Turtle: Pedal for Power
By Helen Olsson
By measuring the lactate in your blood during exercise, you can determine how your heart rate corresponds with your anaerobic threshold.
Once you’ve determined your ranges, do 90 percent of your training below your anaerobic threshold (keeping your lactate levels below 2; you’re burning fat for energy and your heart rate is 110–120 beats per minute). Bergmüller calls this the “compensation level.” In the “stabilization level,” the body is still working aerobically, but lactate levels are between 2 and 4 (heart rate is 155–160 bpm) and you’re burning carbs and fat. The final phase of the training is the “development level,” an intense, carb-burning workout.

Compensation Training

3 sets of 30-minute rides (below lactate 2 OR pulse 120 at 88 to 90 revs/minute) with 5-minute stretching breaks between sessions.

Compensation + Stabilization
Stationary bike session at 88 to 90 revs/minute:

25 minutes of warm-up cycling at compensation level (below lactate 2, pulse 120)
7 minutes at stabilization level (between lactate 4 and 6, pulse 160)
5-minute break (stretching off the bike)
8 minutes at stabilization (between lactate 4 and 6, pulse 160)
5-minute break (stretching off the bike)
10 minutes at stabilization level (between lactate 4 and 6, pulse 160)
5-minute break (stretching off the bike)
25 minutes of cool-down cycling at compensation level (below lactate 2, pulse 110)
Compensation + Stabilization + Development
On the stationary bike (88 to 90 revs/minute) with compensation-stabilization- development level elements:

25 minutes of warm-up cycling at compensation level (below lactate 2, pulse 120)
10 minutes at stabilization level (between lactate 4 and 6, pulse 160)
5-minute break
2 times 6 minutes at development level (pulse of 175)
5-minute break
25 minutes of cool-down cycling at compensation level (pulse of 105)


Train Like a Turtle: How Do You Measure Up?
Hermann Maier
Height: 6 feet
Weight: 200 pounds
Age: 32
Hometown: Flachau, near Salzburg, Austria
Pedal Power: Can pedal at 300 watts while maintaining an aerobic pace for hours.
Cycling for Skiing: Spends 10 times as many hours on the bike as on the slopes.
Blood letting: In an eight-month training phase following his accident, Maier’s blood was drawn 1,106 times to check lactate levels. In that same time frame, he spent 212 hours in the saddle for the equivalent of 3,812 miles.
Claims to Fame

Four overall World Cup championships
Two Olympic gold medals at Nagano (despite crashing in the downhill, flying 100 yards at 70 miles per hour, and winding up on the cover of Time magazine)
47 World Cup victories, third only to Ingemar Stenmark (86) and Aberto Tomba (50)
In 2003, served as honorary starter of the Tour de France prologue, finishing just nine seconds behind the last pro.

[MassLiberal]

Hey man, it's whatever works.

I just got back from the North East Qualifiers, I had to pull out due to an injury, which sucks, but my fiancee kicked ass with a 20th place finish. The wod's were:

Day 1
AMRAP 12 minutes
5 135 lbs Thrusters (95 women)
10 Burpees

2K Row


Day 2
10-9-8-7-6-5-4-3-2-1

Power Cleans (155# Men, 105# women)
Chest to bar Pullups
Kettlebell swings (1.5 pood, 1 pood)
15 minute cutoff.

Only 5 women finished the final workout, and my buddy from Crossfit Boston, took first place by absolutely killing the final wod in 10:30.

[PearlJam09]

Did the 5K WOD today in 21:07.

Last weeks workouts were brutal to the legs. Times are written down somewhere. I'm digging this.

[MassLiberal]

Did the 5K WOD today in 21:07.

Last weeks workouts were brutal to the legs. Times are written down somewhere. I'm digging this.

nice work! that's a badass time!

[PearlJam09]

nice work! that's a badass time!

I think if I hadn't had Ribs, Chicken, Potato Salad, and Beans 90 minutes prior, and hadn't eaten like crap all weekend, I probably could have gone sub 20. Something to shoot for for the next one.

I was a runner for a period in high school, so the running workouts are where I excel. Pullups, not so much.

Last weeks 800/Situps/Supermans times were:
2:54, 3:04, 2:59 for the runs. 21:06 total.

[KillWW]

Barbara this morning. Holy Shit that was hard!

5 rounds each for time, 3 minute rest between rounds

20 pullups
30 pushups
40 sit ups
50 squats

Round 1 - 4:06
Round 2 - 5:28
Round 3 - 6:18
Round 4 - 7:46
Round 5 - 8:12

[PearlJam09]

Barbara last night. What a bitch.

5:04, 6:17, 7:27, 7:45, 7:58.

Pullups and pushups suck. Alot.

[MassLiberal]

got my ass beat down last night.

100 ft Walking Lunges, 45 lb dbells
30 box Jumps 24inches
20 weighted pullups 30lb db
5 Rounds for time

35:20

My legs are bruised to shit from holding the dumbbell between my legs.

[BestofShow]

^^^ That was a fun one. I did that last weekend with 30lb for lunges and 25lb on the pullups. I wasn't walking right for a couple days after.

[MassLiberal]

^^^ That was a fun one. I did that last weekend with 30lb for lunges and 25lb on the pullups. I wasn't walking right for a couple days after.

Tell me about it, i learned my lesson though, get to class early so that you can claim the 35 lb dbs!

Also, it is badass that there are so many crossfitters on the board now. The times you people put up are killer.

[Blurred]

Surprised I've never opened this thread up.

Good shit.

About to go on a major health kick here.......

[BurnHard]

Surprised I've never opened this thread up.

Good shit.

About to go on a major health kick here.......

omg! I opened the Padded Room and saw Last Post in the Crossfit Workout Thread was Blurred, I thought someone hacked your account

FKNA awesome, let's do some workouts together!

[RootSkier]

Three rounds for time:
10 pull-ups
10 front squats, 75 kg (I did 55kg and we had to clean it first)
10 burpees

Courtesy of the Rocky Mountain Regional Qualifiers

6:59...not bad, if I would have used 20 kilos more.

[PearlJam09]

Most of my training is focused on Ultimate Frisbee and being in better shape. Did a track workout today:

2x(5x200) 90seconds between reps, 4 min between sets
4x100

Times on 200s: 32.1, 32.6, 32.6, 33.6, 33.6 34.6, 35.9, 35.1, 36.0, 36.7

Didn't time 100s.

Still need to improve running form and sprint speed, but holding speed seems to be decent.

[MassLiberal]

PJ- Have you checked out Crossfit Endurance? I'm going to start doing early morning WoDs next week and add the endurance part 3x/ week after work. It seems to be getting rave reviews.

[Tuckerman]

My 10y/o did the kids wod last night and loved it.

This was her wod
Puppies:
3 rounds
3 Tree Climbs to 6 feet (it was raining so she did pull-ups)
6 Handstand Push ups (Bridged on feet or knees)
9 Squat thrusts


I did
“Barbara lite”

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

each round was about 3mins

[PearlJam09]

PJ- Have you checked out Crossfit Endurance? I'm going to start doing early morning WoDs next week and add the endurance part 3x/ week after work. It seems to be getting rave reviews.

Ultimate is not an endurance sport, contrary to popular belief. Yes, 200s help build endurance, but that's likely the longest distance I'll be doing for sport specific training as per this article.

I need to improve my acceleration, 40m time, and closing speed as well as vertical jump over the course of the summer as those are the most important parts of ultimate athletically.

Once I transition out of ultimate season, CFE is probably a good option though and I've actually got it bookmarked and take a look at it a few times a week.

[RootSkier]

I need to improve my acceleration, 40m time, and closing speed as well as vertical jump

Do you do the olympic lifts? You probably should.

[PearlJam09]

Do you do the olympic lifts? You probably should.

I have never had any training with Olympic Lifts, but am planning on getting some in the not too distant future.

I assume you're talking squats and deadlifts primarily. Its more important to me to have someone train me how to do them properly than to just watch people at the gym do them, try to imitate them, and hurt myself. Unless you can suggest some specific articles or youtube videos for these.

[Ringo]

I assume you're talking squats and deadlifts primarily. Its more important to me to have someone train me how to do them properly than to just watch people at the gym do them, try to imitate them, and hurt myself. Unless you can suggest some specific articles or youtube videos for these.

The Oly Lifts include cleans, snatches, and jerks. But you are on the right track with looking for some decent coaching, it's well worth the cost. Articles and vids cannot supplement the benefits of good coaching.

Today's workout:
5 rounds for time
5 Deadlifts at 205#
15 wall balls 10ft 20#

8:29

[Tuckerman]

Thrusters
115-135-135-135-155-155-155
155=PR

I should have tried for more but I had already been at the gym for 2.5 hours and wanted to go home.

[PearlJam09]

The Oly Lifts include cleans, snatches, and jerks. But you are on the right track with looking for some decent coaching, it's well worth the cost. Articles and vids cannot supplement the benefits of good coaching.

I have a training session at the local globo that I belong to coming up. Which lifts should I be learning?

Squat (Front and Back)
Deadlift
Power Clean
Squat Clean
Snatch
Split Jerk

Any of those? All of those? Any other ones?

If I don't feel that the trainer has adequate knowledge of this, should I ask for a refund, another trainer, or just forget about it and seek out a different personal trainer to teach me and continue to go to the globo due to the price and convenient hours?

[RootSkier]

I have a training session at the local globo that I belong to coming up. Which lifts should I be learning?

Well, for your goals which include speed, explosive acceleration, and jumping ability, the oly lifts (clean and jerk, snatch) are clearly going to be the winners here. However, they are also much more difficult to learn and it can be really tough to do them at a globo without bumper plates/lifting platforms.

That said, you certainly can't go wrong learning the deadlift, squat, and power clean. Throw in the shoulder/bench press and you have the basic and important lifts covered.

Have you seen this trainer lift before? Does he squat to at least (preferably below) parallel? I would go to crossfit.com and watch some of Rippetoe videos on the basic lifts to have an idea of what you are looking for.

Either that, or check out http://www.crossfit.com/cf-affiliates/ and click on CT on the left margin and go somewhere you will be assured of learning proper form. This is the Crossfit thread after all.

In other news...I just pulled another 10kg PR deadlift. Twice in two weeks...probably have to take a break from heavy deads for a couple weeks.

[MassLiberal]

If you live anywhere near Milford, one of the best affiliates going is located there. Some really good affiliates in CT, iPlayground is another one which gets accolades.