Crossfit Workout Thread

[JimmyCarter]

I recently ...
... 24" box jumps + 108 kilo KB deadlifts can give nice hamstring workout.

Thanks, exactly what I was looking for.

[4-TEEF'S Ghost]

No worries, correct terminology is a good thing. I agree that higher skill moves like cleans or muscle-ups that people "tabata" are stupid, but I question that you can't hit that intensity level with the lower-skill stuff like air squats and pullups. I have spent a fair amount of time wearing a HR monitor and compared to previous experience I definitely felt like I was running at 90% or greater. I will have to experiment and do this workout again wearing my monitor.

My apologies PearlJam for chastising him about "Tabatas". I didn't realize that crossfit was promoting this name as a recurring WOD until I looked at their site last night. You can't really be faulted for following their lead, even if it is incorrect.

Dan - I looked at the workout a little closer and saw that crossfit has it starting off with a set on the rower. I think that is significant. Have you ever done this workout with a rower or bike instead of the SDHP?

And I have no doubt about you hitting the target level for part of the workout. I usually use ONE set of Tabata's solely as a VO2max conditioning tool at the END of a workout. This workout is using them all stacked up with the rower as pre-fatigue and with the kipping pull ups at a critical point. For me I would weaken here and start taking some rest at the top/bottom of the push ups and sit ups. The bike gives me less options to cheat.

[DeeAre]

...the rower as pre-fatigue...

Whoa whoa whoa... you can't say "pre-fatigue" in this thread, that's body building nomenclature and it doesn't apply to cross-fit.

[Dantheman]

Dan - I looked at the workout a little closer and saw that crossfit has it starting off with a set on the rower. I think that is significant. Have you ever done this workout with a rower or bike instead of the SDHP?

No, I work out at home and have never had a chance to get on a C2. In an earlier post though PearlJam mentioned that he had done a lot of rowing and he thought the SDHPs were actually more taxing. I have done single stand-alone tabata sets on a spin bike a few times, but not as part of that workout.

[PearlJam09]

No, I work out at home and have never had a chance to get on a C2. In an earlier post though PearlJam mentioned that he had done a lot of rowing and he thought the SDHPs were actually more taxing. I have done single stand-alone tabata sets on a spin bike a few times, but not as part of that workout.

I used a C2 during off season training for swimming in college, and the SDHP accepted sub of 1SDHP = 10meters C2 made the workout much more difficult than if I had been using a C2. I wish I still had access to a C2 on a regular basis. They also seem to work two different groups of muscles. On the C2, it was alot of legs and lower back, and the pulling on the handles was secondary (you generate the power from your legs). When doing SDHP, I felt like my forearms, biceps, and traps were the ones doing most of the work and my legs were secondary.

[Dantheman]

When doing SDHP, I felt like my forearms, biceps, and traps were the ones doing most of the work and my legs were secondary.

Hmmm, you may not be doing the SDHPs correctly then. In a properly executed SDHP, you should generate most of the momentum with your legs at the bottom and your arms should not bend at all until your hips have fully extended. At that point the bar should practically float up on its own without much help from the upper body when doing them light for a rowing sub.

[PearlJam09]

Hmmm, you may not be doing the SDHPs correctly then. In a properly executed SDHP, you should generate most of the momentum with your legs at the bottom and your arms should not bend at all until your hips have fully extended. At that point the bar should practically float up on its own without much help from the upper body when doing them light for a rowing sub.

That is certainly a possibility. I've only been doing this for a few months, all on my own, learning the movements from youtube and stuff.

[4-TEEF'S Ghost]

No, I work out at home and have never had a chance to get on a C2. In an earlier post though PearlJam mentioned that he had done a lot of rowing and he thought the SDHPs were actually more taxing. I have done single stand-alone tabata sets on a spin bike a few times, but not as part of that workout.

[grin] That's exactly what I meant. Exercises like the SDHP are more taxing for me and I will run out of strength and/or hit a lactate threshold before I properly "explore" my time at MHR.

The rower especially favors bigger people over smaller ones and Tabata's are easier for me on the rower. The airdyne is terribly painful but the worst was sprinting at the track. By the 1/2 way point I was stumbling around "sprinting" at just above a walking pace.

[4-TEEF'S Ghost]

That is certainly a possibility. I've only been doing this for a few months, all on my own, learning the movements from youtube and stuff.

If you're bigger/heavier then executing proper SDHP technique is difficult without a bit of weight on the bar. You should be pushing off your heels but without weight you'll fall backwards.

I guess it's a close to a rower as you can get for a sub but for a big guy that's nothing like a rower. Height in the SDHP is a disadvantage but it's a HUGE advantage on the rower.

[4-TEEF'S Ghost]

Sorry for all the rambling. Here's my workout from Friday. It's an IWT variant.

February 19, 2010 – IWT
10 min Warm up… joint mobility, shoulder circles, high knees, etc
Then...
25 x jumping jacks
10 x squat
5 x push up
5 x good morning
3 sets
Then…
10x clean @ two x 40lb KBs
2 min airdyne @ > 80rpm
2 min rest
3 sets
3 min rest
Then…
12 x front squat @ 95lbs
2 min airdyne @ > 80rpm
2 min rest
3 sets
3 min rest
Then…
8 x bent row @ two x 30lb DBs
8 x push up
8 x sit up
8 x push press @ 85lbs
8 x KB swing @ 40lbs
8 x knees to elbows
1 min rest
3 sets
Cool down with 1/2 mile walk

No reason to do this for time because all speed work and rest is prescribed so there is minimal time to gain. Airdyne intervals should be done at 90-95 MHR.

Sub anything you want for warm up. I'm in an unheated space with minimal equipment so I'm just trying to keep from freezing.

[PearlJam09]

If you're bigger/heavier then executing proper SDHP technique is difficult without a bit of weight on the bar. You should be pushing off your heels but without weight you'll fall backwards.

I guess it's a close to a rower as you can get for a sub but for a big guy that's nothing like a rower. Height in the SDHP is a disadvantage but it's a HUGE advantage on the rower.

Yeah. I'm not what I'd call bigger, but definitely tall. 6'2", 180-185lbs. Leaning back doing SDHP means my very high center of gravity topples backwards. Not the strongest out there.

CFT today.

285 DL (PR by 30lbs) + 115 Press + 235 BS (PR by 30lbs) = 635

[DeeAre]

Cooked up a fun one last night...

100 indo board pushups
25 minutes on the eliptical -> 5 min warmer, 10 minutes of intervals(45 sec load, 30 sec recovery), 10 min cooler

then

5 rounds of
10 SDHP @ 95lbs
10 dips

then

3x10 (each arm) single arm arnie press @ 35 lbs
3x12 renegade rows @ 22.5 lbs


And BTW 4TEEF, that's some serious volume there. ^^

[4-TEEF'S Ghost]

Yeah. I'm not what I'd call bigger, but definitely tall. 6'2", 180-185lbs. Leaning back doing SDHP means my very high center of gravity topples backwards. Not the strongest out there.

CFT today.

285 DL (PR by 30lbs) + 115 Press + 235 BS (PR by 30lbs) = 635

Sick improvements man!

I'm 6'1"/215 and I looooove the rower. I only row once or twice per month because I have to go to a health club to use one but I can really crank on that thing. Last time was 50min/11,000m broken into a bunch of intervals.

[4-TEEF'S Ghost]

And BTW 4TEEF, that's some serious volume there. ^^

Tell me about it! I'm at the tail end of a 28 day "pre-season conditioning" program and it's ramping up big time. My version of the workout is actually a little tamer/lighter than prescribed.

Do you have access to kettle bells? I was doing arnie presses with DBs but I found that KBs allow a much more natural shoulder rotation. The reality is that all KB presses (including two arm push-press) are an "arnie press" if you do them correctly

[DeeAre]

^I wish. I'm at 24hr and I take what I can get. They lack bumpers, kbs, and space (among other things).
I go about my business there, usually dripping sweat and sometimes doubled over, and people look at me like I'm a fucking leper.

[4-TEEF'S Ghost]

^I wish. I'm at 24hr and I take what I can get. They lack bumpers, kbs, and space (among other things).
I go about my business there, usually dripping sweat and sometimes doubled over, and people look at me like I'm a fucking leper.

Understood. I do rowing intervals at the gym in front of every other machine. All the treadmills, bikes, etc all stacked up and then under the TVs at the front, two rowers with me grunting away on one. Whatever. I just put on headphones and never look back.

I had to look up what "renegade rows" were. If you want to combine your two last exercises you could try an exercise I learned called "man makers". They are like a burpee but with a DB in each hand. Drop down on the DBs, shoot legs back, push up, renegade row each side, float legs forward, clean the DBs, finish with a DB push-press. Sets of 5-10 with 20-40lb DBs are interesting.

[DeeAre]

I had to look up what "renegade rows" were. If you want to combine your two last exercises you could try an exercise I learned called "man makers". They are like a burpee but with a DB in each hand. Drop down on the DBs, shoot legs back, push up, renegade row each side, float legs forward, clean the DBs, finish with a DB push-press. Sets of 5-10 with 20-40lb DBs are interesting.

Thats a kick ass combo! Saw that at the mtn athlete site. Gonna need to give it a go.

[Rontele]

sandbag gets up today with a 78lbs. sandbag. followed by 135 lbs. power clean push press = t3h suck.

[DeeAre]

Atta boy Rontele. Where do you work out? Def doesn't sound like 24hr.

Crushed some front squats last night & then got after some walking lunges, holding a db overhead (~150 m each arm). A really good combo.

[Rontele]

Colorado Athletic Club -Downtown

[4-TEEF'S Ghost]

Anybody here ever do knee jumps? I did them for the first time in this work out. At first I didn't even think I could do ONE but once I committed they were easier than expected.



From Monday:
Warm up with joint mobility, neck, shoulders, stretch
Then…
20 x squat
10 x jump squat
5 x tuck jump
3 sets
Then…
3 x knee jump @ no weight
30 sec rest
5 sets
Then…
5 x knee jump @ no weight + 30 sec rest
5 x knee jump @ 20lbs plate + 30 sec rest
3 x knee jump @ 40lb KB + 30 sec rest
2 x knee jump @ 45lb BB
Then…
10 x clean & press @ two x 40lb KBs
1 min rest
3 sets
Then…
3 x back squat @ 155lbs
1 min rest
3 sets
Then…
3 x back squat @ 185lbs
1 min rest
2 sets
Then…
30 sec frog hop
30 sec rest
4 sets
2 min rest
30 sec split jump
30 sec rest
4 sets
Cool down with ½ mile walk

[Rontele]

Those knee jumps look rad. I'll have to give them a try.

[Dantheman]

The double onto the pallets was pretty rad.

How long does it take you to complete one of those workouts 4-Teef?

[Rontele]

I imagine the knee jumps are a similar motion to sandbag get ups, but I am still having trouble conceiving that type of exercise with weight...

I think I'm going to try 4-TEEF's work out tonight.

[4-TEEF'S Ghost]

The double onto the pallets was pretty rad.

How long does it take you to complete one of those workouts 4-Teef?

I imagine the knee jumps are a similar motion to sandbag get ups, but I am still having trouble conceiving that type of exercise with weight...

I think I'm going to try 4-TEEF's work out tonight.

D - I rarely work out for time but start to finish is usually a little over an hour with 20 minutes of warm/cool and another 15 minutes of prescribed rest + whatever other rest I steal here and there... probably only 20 minutes actual work.

Rontele - I've only done get ups with a KB or BB so I'm not 100% sure but I would say it's nothing like a get up. A get up to me is all ab punching, hip bridging and getting the weight skeletal. This is way more about explosiveness from the hips... like the middle part of a clean or KB swing. My hips, abs and glutes where really sore from this workout.

Knee jumps with weight in the hands is OK because you can throw it up first and then jump. With the 45lb BB on you're shoulders it's fucked. I lost what little "jump" I had and it became like a super, super, super deep clean + squat with plenty of opportunity to hurt yourself. I would advise against the barbell unless the regular KJs come very easily to you.

Note: I've been working out in this "style" for 10 months now. Volume was of course waaaay lower in the beginning. Please scale your load according to your fitness and be careful. Also... I think the frog jumps and split jumps at the end are a KEY part to the workout. Don't skip them! If you're feeling tired skip the back squats.

The prescribed workout is the same as mine with the following subs.

Knee Jump progression

3 x knee jump @ no weight
5 sets
Then…
2 x knee jump @ 45lbs
2 x knee jump @ 75lbs
1 x knee jump @ 95lbs

^^^ NO WAY I could do that kind of weight!

Instead of my KB clean & press

Work up to 85-90% clean
Then...
2 cleans @ 90%
1 min rest
3 sets
Then…
3 x back squat @ 80%
1 min rest
3 sets
Then…
3 x back squat @ 90%
1 min rest
2 sets