Crossfit Workout Thread

[brotherofedg]

www.mtnathlete.com for those who live near Jackson or who just want crossfit on crack...

[RootSkier]

How fast are you guys seeing improvement in overall general fitness? .... Do you guys think 1 month is enough to see improvements?

I am in my fourth week of doing Crossfit and I have already made huge improvements. However, if you are already into a good lifting program, it might take longer to see results.

This week, our gym is doing the events from the crossfit games.

Yesterday,

21-15-9 reps for time
95 pound Thruster (65 pound for women, I totally rocked the women's weight)
Pull-ups


Today,
5 rounds for time of:
275 pound Deadlifts, 5 reps (185 pounds for women, women's again)
10 Burpees (with clap overhead while airborne)

[JoeStrummer]

I tend to get fit and lose weight in winter and gain weight and lose fitness in the summer - this year I phucked my back in May, which ruled out late spring skiing and alpine climbs and caused me to put on 15 pounds. I spent the summer rafting and kayaking, which are fun but not exactly fitness pursuits. I got back on the CF kick in mid September and combined it with a Zone food program to drop weight and fat. I'm down 8 pounds or so and feel much stronger but then again I was starting from a pretty low point.

If you already have a program going, I would sub CrossFit for couple of your weight training days and see if you like it.

[RootSkier]

Today, for time.

30 clean and jerks.

I did 50 kilos. Not super heavy, but hard to crank out fast. I did around 5:20. A month ago I had never really lifted weights at all, now I think I might be addicted to the olympic lifts. Fun as hell.

[Mani_UT]

21-15-9 reps for time

Bump... Crossfit JONG here.

When you have something like this, do you take time between the sets or just rush everything through?
I had something similar this morning, went too fast and got wasted by the end of the 21 routine (3 lifts) to the point I could not even finish the work out!!!

Any advice. I plan on really going slower next time (the sad part is I was already slow )

[RootSkier]

Unless it says take a break...fucking rage, brah.

Why couldn't you finish? Stand there with your hands on your knees and pant like a sissy until you can go on. Pretty typical in a Crossfit gym, really...

yesterday, for time...Badger (fucking insane)
3 rounds for time
30 95# squat cleans
30 pullups
run 800 meters

today, four rounds, one minute each, count reps
85# sumo deadlift high pull
24" box jump jump
85# shoulder press
burpees

[bostonski]

www.mtnathlete.com for those who live near Jackson or who just want crossfit on crack...

I'll I've got to say is holy shit. I have been doing crossfit for 2 months now and wanted to try out a mountain athlete workout. I did the first portion of their workout of the day for 11-12. They were called "leg blasters" and consisted of 20x squats, 20x lunges, 20x jumping lunges, and 20x jumping squats, 4 rounds with 30 seconds of rest in between rounds (video on their site). I was completly dead after the 4 sets and according to them thats only a quarter of the full workout.

I'm going to be living in jackson this winter but they seem real expensive. I'm sure its worth it but I doubt I'll have the cash for it.

[BurnHard]

Stand there with your hands on your knees and pant like a sissy until you can go on. Pretty typical in a Crossfit gym, really...

TRUTH. So fucking dead on.
There's no "can't finish" in CrossFit.
You start. You push yourself hard. You take a breather when you're about to die. You don't quit until you finish.

[RootSkier]

Today,

Complete as many rounds as you can in 20 minutes:
5 weighted pull-ups, 45 lb
10 ring dips
15 box jumps, 20 in

I did the pull ups (first weighted pull ups I've done) with 30#...4 and half rounds, the weighted pull ups slayed the fuck out of me starting the third round and then the ring dips just rubbed poo in my face. The box jumps were the only relief.

I did the first round in less than two minutes...so I was on ten round pace. Yeah right.


mtnathlete is the real deal. Some burly, burly workouts. A little different than Crossfit, they do three days a week while Crossfit prescribes 3on1off. I am definitely intrigued by their model, though. Plus Rob seems like a good guy who is very generous with his knowledge.

[Rontele]

I don't do crossfit, but do similar workouts three times a week.

You SHOULD feel like you are going to puke at the end of each workout. Its a good barometer that you are gaining fitness.

[bostonski]

Today,

Complete as many rounds as you can in 20 minutes:
5 weighted pull-ups, 45 lb
10 ring dips
15 box jumps, 20 in

I did the pull ups (first weighted pull ups I've done) with 30#...4 and half rounds, the weighted pull ups slayed the fuck out of me starting the third round and then the ring dips just rubbed poo in my face. The box jumps were the only relief.

I did the first round in less than two minutes...so I was on ten round pace. Yeah right.


mtnathlete is the real deal. Some burly, burly workouts. A little different than Crossfit, they do three days a week while Crossfit prescribes 3on1off. I am definitely intrigued by their model, though. Plus Rob seems like a good guy who is very generous with his knowledge.

Nice workout....have you tried "muscle ups" yet? I still can't do them after 2 months.

[RootSkier]

I'm close. If the rings are at the right height, I can do them with a tiny jump at the beginning. I have a pretty sweet trainer at the affiliate I go to, he thinks it's all in my head.

[Rontele]

I'm close. If the rings are at the right height, I can do them with a tiny jump at the beginning. I have a pretty sweet trainer at the affiliate I go to, he thinks it's all in my head.

Do you wear a singlet?

[bostonski]

Do you wear a singlet?

Those are mandatory at crossfit, you didn't know that?

[RootSkier]

Singlets are for olympic lifters, not gymnasts.

How is the YMCA these days?

[gonzo]

i'm going to start trying to do 1 of these a week. going to crush me. probably should try to get some help from the trainer at my gym regarding olympic lifts - done plenty of freeweights but never any lifts, etc.

[Rontele]

Singlets are for olympic lifters, not gymnasts.

How is the YMCA these days?

Sure. Gymnists where singlets, they just also cover them up with geigh parachute pants with stirrups.

I don't think there is a Y in Denver, AFAIK.

[RootSkier]

Well, it's been a tough road and there is a long ways to go...but I am happy with my progress.

[Rontele]

looking good, dood! I see the rolls, where's the butter?

[RootSkier]

Well, I lost some weight since the above pic was taken and I'm making progress. Here I am somewhere in the middle of 90 cleans at 95# a month or so ago. Starting to get a little sloppy..and bald.



Today we did Fran, 21-15-9 95# thrusters and pullups. First time as prescribed, 9:42. I am going to break 7 minutes next time.

[Rontele]

You're hairline is holding up a bit better than mine.

You still look like a raging homo

[RootSkier]

Yeah...I've since acquired longer shorts.

edit: your, engrish JONG.

[Rontele]

Yeah...I've since acquired longer shorts.

Still won't cover up your distended anus.

[MassLiberal]

Well, I lost some weight since the above pic was taken and I'm making progress. Here I am somewhere in the middle of 90 cleans at 95# a month or so ago. Starting to get a little sloppy..and bald.



Today we did Fran, 21-15-9 95# thrusters and pullups. First time as prescribed, 9:42. I am going to break 7 minutes next time.

Ahhh, fran, an easy looking workout which will kick your ass. Have you ever done the Heavy variety? 15-12-9 135# and weighted pullups?

[RootSkier]

No...I am still pretty new to lifting and as you can see from the above pic I can't really rack the bar properly (it's getting better, though), I think 135# thrusters might crush my wrists.