Crossfit Workout Thread

[DeeAre]

Wow, just checked out that knee jump vid. That dude looks like he could be either a WC racer or an NFL linebacker, take your pick.


Really enjoying DL/pullup combos lately. DL's are always done with a mixed grip, flipping between sets. PU's are usually half strict/half kip'd. Last night it was:

25 minutes eliptical (10 minutes of interval work @ 1.5 load/rest ratio)

DL: 2x10 @ 135 (no rest between sets) -> PU: 2x10 (wide grip, minimal rest between sets)

2 sets of:
DL: 1x10 @185 -> PU: 1x10 (mixed grip, flipped for second set)

2 sets of:
DL: 1x10 @225 -> PU: 1x10 (peg board grip)

Always try and keep rest minimal, ~ 2-3 minutes, but I never really time it.

EDIT: oh, and 50 x back extension @ 20 lbs (20, 15, 15)

Strizetch proper.

Pullups have never been a strength for me but I've really worked hard at em and have seen big improvement. Still haven't gotten into thruster/PU combos, but those are next.


Since it's Friday and I need some legs to slay freshies tomorrow I'm making tonight a vanity night... gonna have to blast the pecs. Prob will get into some db flies, cable flies, incline flies, decline flies. And just for good measure, I'll probably do some curls whilst standing on a bosu ball, just for DTM and Root

[RootSkier]

I don't doubt it.

The only thing I'll make fun of is a mixed grip with 135 pound deadlifts.

[DeeAre]

I thought about videoing myself and putting it on youtube, but I couldn't find my handycam and my POV camera is currently mounted to my full face and I thought that it might compromise my form.

[Dantheman]

The only thing I'll make fun of is a mixed grip with 135 pound deadlifts.

With grips and a belt. Bonus points for screaming at the top and then passing out

[4-TEEF'S Ghost]

The only thing I'll make fun of is a mixed grip with 135 pound deadlifts.

^^^^ FTW

Played touch rugby for a couple of hours twice this week. Totally gassed me. Sprinting is hard fucking work and not much in the gym is a good substitute.

More rugby tomorrow morning so tonight is an upper body focus with a little stuff to pump fresh blood into my legs.

Warm up with joint mobility, neck, shoulders, stretch
Then…
25 x jumping jacks
10 x push ups
20 x goblet squats @ 10lbs
10 x good mornings
10 x burpee
2 sets
Then…
12 x one hand KB clean @ 40lbs (6 each side)
12 x one hand KB jerk @ 40lbs (6 each side)
12 x one hand KB snatch @ 40lbs (6 each side)
12 x two hand KB swing @ 40lbs (6 each side)
12 x two hand clean + goblet squat + press @ 40lbs
1 min rest
3 sets
Then…
30 sec plank
30 sec rest
3 sets
Cool down with stretching and yoga

[JoeStrummer]

Warm up with joint mobility, neck, shoulders, stretch
Then…
25 x jumping jacks
10 x push ups
20 x goblet squats @ 10lbs
10 x good mornings
10 x burpee
2 sets
Then…
12 x one hand KB clean @ 40lbs (6 each side)
12 x one hand KB jerk @ 40lbs (6 each side)
12 x one hand KB snatch @ 40lbs (6 each side)
12 x two hand KB swing @ 40lbs (6 each side)
12 x two hand clean + goblet squat + press @ 40lbs
1 min rest
3 sets
Then…
30 sec plank
30 sec rest
3 sets
Cool down with stretching and yoga

Finally kicking some stomach bug, gonna try this ^^^ tomorrow to get re-engaged, looks good.

Touch rugby? Why does that sound like an oxymoron?

[4-TEEF'S Ghost]

Finally kicking some stomach bug, gonna try this ^^^ tomorrow to get re-engaged, looks good.

Touch rugby? Why does that sound like an oxymoron?

It's a simplified game called "silly buggers" or "booger". It has no scrums, line outs, etc. Two hand touch below the shoulders. It's usually used for warm up before practice but in this case it is the entire two hour practice. It's a lot of 10 meter sprints mixed in with a few 30-50 meter ones. Basically a lot of shit that makes me feel really old.

As for the workout - I thought the KB complex worked well. For me the first 1/2 of the complex would have been better with a 54lb KB and then maybe switch to a lighter KB or drop the reps on the goblet thrusters down to 6.

I forgot to mention that ideally you shouldn't put the KB down except at the end of the set.

[DeeAre]

Hey any of you guys had knee surgery? How has it impacted the way you train?

[Rontele]

I did the 25-50-75 mainsite WOD yesterday. Pull ups are obviously the challenging part though was stoked to bang out the 75 squats without stopping.

Now a question: so I am creeping eerily close to 210 (which will be 25 lbs lost). This was my ultimate goal and actually happened a bit quicker than I anticipated. I really dig on the paleo diet, but really would prefer to switch over to more of a "maintenance" diet, but having a hard time quantifying it.

Does that mean eating starchy vegetables and still staying away from carbs (which I'd like to do) or introducing more whole grains and a bit of dairy into the diet?

[BestofShow]

Hey any of you guys had knee surgery? How has it impacted the way you train?

I've had 2. I can't say this has affected the way I approach Crossfit at all. As long as you maintain your form, this should be beneficial if anything. I'll throw in some extra balance excercises and streches for maintaining stability, but have no reservation about going all out in workouts.

If you just had surgery and are still recovering that's a different story...but even with light weight, some of these workouts are still killer.

[Spyplane]

Holy crap knee jumps were awesome. I did them for the first time yesterday (thanks 4T Ghost). Here's what I did:

4 x 10 KJ no weight
2 x 8 KJ 25lb plate
2 x 6 KJ 35lb plate
2 x 5 KJ 45lb plate (failed on the first set and smashed my pinky with the plate, fell on my face and almost fell into the mirror*)
...
Rest while I found a mat to put against the mirror (in case of repeat fallage)
...

2 x 8 KJ up to standard step no weight
1 x 5 KJ up to step with one riser each side no weight
... scared
3 x 5 KJ up to standard step then bounce to 24" box (like in the video)

...

This morning, had to roll over and fall out of bed.

Thanks again!!!


* I work out at globo gym (cheap) so it has mirrors and lots of people looking at me like I'm retarded

[Spyplane]

Now a question: so I am creeping eerily close to 210 (which will be 25 lbs lost). This was my ultimate goal and actually happened a bit quicker than I anticipated. I really dig on the paleo diet, but really would prefer to switch over to more of a "maintenance" diet, but having a hard time quantifying it.

Does that mean eating starchy vegetables and still staying away from carbs (which I'd like to do) or introducing more whole grains and a bit of dairy into the diet?

I'm now at 202, down from 263 (lost 43 lbs in first 8 weeks) and for the first 6 months or so it was just hard work and eating less, but not cutting out anything specific. Lately I've been doing the more paleo thing except that I still eat some carbs, but I still don't eat anything white (flour, processed sugar, potatoes, etc). One option I would suggest is possibly not doing any wheat. Here's why, even if you don't have a gluten allergy, wheat is still hard to digest. It stays in your system a while because of that. When I do eat carbs now, it is usually millet flour, quinoa, or chia. Chia and quinoa being my absolute favorite things. Chia is magical, I'm convinced.

Anyway, an option from another someone who used to be heavier! Oh, and I eat dairy, I murder cheese and eggs.

[DeeAre]

In addition to eliminating white flour, potatoes, pasta, white bread, & gluten, try reducing your meat intake, not because it's bad but because it's an easy way to regulate calories. You'll obviously need to supplement protein (eggs, greek yogurt, whey, hemp are my staples) but the reduction in meat and bread and potatoes will make you get pretty creative with veggies and spices and quinoa and such. I personally just put sriracha on everything.

[Rontele]

Tabata Sled Push (80kg sled)
Tabata push ups
Tabata tug of war (220 lbs)

ugh.

[DeeAre]

Got acquainted with the C2 for the very first time last night. Really fun, had no idea what I was missing.

[Rontele]

Got acquainted with the C2 for the very first time last night. Really fun, had no idea what I was missing.

The C2 is a great way to suffer.

[Rontele]

25-20-15-10-5 (for time)

Elevated pushups
kettlebell swings 45#
Weighed overhead sit ups 25#
Box jumps
Back extensions

I did also have two slices of pizza for lunch (I feel a bit guilty now) ontop of the chicken salad and roasted tomato soup.

[butterscotch]

This thread has generated a ton of good ideas for me, so I thought I'd share what I've been up to.

Been tinkering with this workout for a while. It's kinda crossfit-ish, but I've been doing some version of it once a week since the fall as my "ski prep" workout, so lots of core/legs and plyometrics. Since I'm still getting the form down, I've been doing more reps/less weight on the squats.

- 25 mins. stairs (intervals)

- (20 squats + 12 box jumps) x 3 sets [started at 95# on squats, ended at 135# but only did 14]
- (20 steps walking lunge with barbell + 40 box marches) x 3 sets
- (10 deadlift + 30 lateral shuffles) x 3 sets [I generally increment the weight on DLs as well]
- (15 balance squats + 10 burpees) x 3 sets [balance squats are unweighted, standing on the flat side of a bosu ball. I want to get where I can do OH squats w/ some weight on this]
- (20 mountain climbers + 30 ball crunches) x 2 sets

15 mins. bike

cool down. stretch.

[BestofShow]

^^^
That's a huge workout out. How long does that take you?

[butterscotch]

^^^
That's a huge workout out. How long does that take you?

Yeah, it's a bit much. 1.5 hours or so. I try to do all those lift/plyo sets with minimal rest. Doesn't always work that way.

[RootSkier]

flat side of a bosu ball. I want to get where I can do OH squats w/ some weight on this]

They're all going to laugh at you.

[butterscotch]

^^^ not sure what you're getting at? to clarify, I'm talking about doing balance squats like this:
[ame="http://www.youtube.com/watch?v=EmXabVOuaYo"]YouTube- Bosu Squat with Barbell[/ame]

[DeeAre]

What he's getting at is you're regimen is nowhere near as enlightened as his . And by that I mean you didn't video your workout and put it on youtube for the world to see.

But truth be told, boso balls are for PT and fat people.

[Dantheman]

^^^ not sure what you're getting at?

That the actual training benefit is dubious.

http://www.ncbi.nlm.nih.gov/sites/en...RVAbstractPlus

"These results indicate that UST using inflatable rubber discs attenuates performance improvements in healthy, trained athletes. Such implements have proved valuable in rehabilitation, but caution should be exercised when applying UST to athletic performance and general exercise scenarios."

This is the only study I have seen, there may be others out there so it may be worth poking around to see if anyone has published contradictory results.

[The AD]

Has anyone else injured themselves doing pullups? Did a set a couple weeks back and strained the muscle between my spine and shoulder blade--I think it's the rhomboid. Man did that suck. It's just now feeling better. I couldn't exercise at all for at least a week. At times I could hardly lift my arm.

Just a word of caution to always warmup properly. I'm sure my injury was caused by just launching into a set of pullups when my muscles were cold.