Crossfit Workout Thread

[BurnHard]

^^^ Badass workout! Puked my guts out on a similar one a while ago

Last night, CrossFit Endurance
4x 5minute intervals, all out / max. distance, 3 minute rest

I'm slow, but gave it my all and managed to keep 7min/mile (3x 400m laps at the track) for the first 3 intervals then dropped to a 7.3min/mile on the last lap. Major pukage.

[Hong Jong Fuey]

Four rounds, each for time of:
800 meter run

Rest as needed between efforts.

I did this WOD this morning and its hard as hell. I rested ~ 90 seconds between rounds and my times ranged from 2:30 - 3:15 on a treadmill. I was weezing like an old man by the 3rd and 4th rotations. Definitely recommend to anyone looking to improve their cardio.

Did this again last night on the treadmill and my times were basically the same but I only took 60 seconds worth of break time. I dont think there is any possible way for me to do a better 800 meters then 2:30 on the treadmill. I was pretty close to falling off with the belt running that fast. Now that the weather is nice, I am going to try my hand on the track.

[BurnHard]

^^ Yay to track workouts! Love-hate them

Today: 135lbs Clean & Jerk, 30 reps, for time
Took me exactly 12 minutes @ 135lbs.
Could've pushed myself just a little harder I think as I paced myself too much the first 10 reps or so. What a brutal workout though.

Later tonight: CrossFit Endurance, Run all out
45 sec on, 45 sec off, 1:30 on, 1:30 off, 3 min on, 3 min off, 6 min on, 6 min off, 3min on, 3 min off, 1:30 on, 1:30 off, 45 sec on

[Tuckerman]

Power clean 1-1-1-1-1-1-1 reps

95#/115#/115#/115#/115#/115#/115#

Now that I'm running 10 miles every weekday, I'm sandbagging these CF workouts. Also I have a strength coach that gives me my work for the day and then lets me mess around with crossfit. I wish he would at least look at the WOD and plan his workout for me around that.

Yesterday was
3 miles speed work
45# cleans 12 reps x3
45# squats 12 reps x3
20# flat bench fly 12 reps x3
25# Dumb bell incline bench press 12 reps x3 (super set with the above two)
15# 18" box jumps 15 reps x3
20# Hammer curls 15 reps x3
60# triceps pull downs 12 reps x3
crunches on floor 100 reps x4
run 3 miles in under 25 mins

Then I get to do the WOD. I'm beat

[KillWW]

Cindy today:

17 rounds + 5 pullups + 10 pushups

Last Cindy: 13 rounds + 3 pullups.

[RootSkier]

Then I get to do the WOD. I'm beat

The above isn't a strength workout, it's a bodybuilding workout. Hammer curls?

Looks like you are trying to do too much. When is your 100 miler?

[Tuckerman]

VT 100 is in July. Is there a difference between bodybuilding and strength? This trainer is the same one most of the areas top High School Football, Hockey, and Lacrosse players use.

[RootSkier]

Yes, bodybuilding is for appearance, not strength. Curls = bodybuilding. Do weighted pullups if you want to prep for the big gun show.

But whatever. It works great for some people.

The point is that running, then doing a workout like that with your strength coach, then doing a CF WOD is WAY too much volume and you are going to wear yourself out, and not in a good way.

[Tuckerman]

Maybe its because I told the trainer I wanted to get my body fat % down to become more efficient. But I seem to be gaining weight, I going to have to reevaluate my goals.

[BestofShow]

"Cindy"

15 rounds even.

First workout after a hellacious weekend in Vegas. Should have had more in the tank.

[Tuckerman]

The above isn't a strength workout, it's a bodybuilding workout. Hammer curls?

Thanks for pointing that out I talked with my trainer and yeah its a bodybuilding workout, thats what he gives most people because I guess most people want to have chiseled man boobs. Anyway he is going to change it up I guess I was not clear with my goals. He did say biceps are pretty much useless but wants to keep some hammer curls for forearm work which I guess will be needed for things like bench press, squats ......

[XtrPickels]

Thanks for pointing that out I talked with my trainer and yeah its a bodybuilding workout, thats what he gives most people because I guess most people want to have chiseled man boobs. Anyway he is going to change it up I guess I was not clear with my goals. He did say biceps are pretty much useless but wants to keep some hammer curls for forearm work which I guess will be needed for things like bench press, squats ......

Take this with a grain of salt:
As a "health professional"
I would think seriously about your strength coach.
Its not up to you to give him the information he needs. Its up to him to get the information he needs.
If he's handing you what he hands everyone else (no matter who you are or your goals) hand it back to him and say "no thanks"

[JoeStrummer]

40 miles on the roadbike today, then 10 rounds of "Cindy" with air squats, took about 20-25 mins.

[PedalPaddle]

cindy 12 rounds (+pullups/pushups of rd13). my plan was to do 1 rd/min but at 4, i realized 1'30 was more like it. next time i will be shooting for 14 or 15 rounds.

i ran 400 or 500 meters afterwards slowly to cool down. last attempt at cindy was 9 rounds so this was a nice improvement. i was spent. just about puked. and had fun.

bestofshow... 15 rds - that is a good show!

[RootSkier]

Deadlift 5-5-5-5-5

All weights are in kg at our gym, but in pounds...

242-264-286-297-308.

I then pulled a single and a new PR at 363 then did another at 374.

I love deadlifting. Bodyweight is around 168 right now...now I'm gunning for 2.5BW deadlift by mid-July. And ten muscle ups in one set. And 3 bodyweight overhead snatches. Didn't hit any of my last quarter 3 month goals but I really didn't care because I skied so much.

[BestofShow]

Four rounds for time of:
100 ft Walking lunge, carrying 30 pound dumbbells
24 inch Box Jump, 30 reps
30 pound Weighted pull-ups, 20 reps (Modified to 20lb weighted pull-ups, 20 reps)

24:59 w/ splits at 4:19, ext 10:15(forgot to set), and 17:55.

Fun workout, but again I find myself getting winded long before muscle fatigue and failure set in. I'm guessing some interval sprints could help improve this. Any thoughts or ideas?

[BestofShow]

I then pulled a single and a new PR at 363 then did another at 374.

Bodyweight is around 168 right now...now I'm gunning for 2.5BW deadlift by mid-July.

Damn Root - you beast!

[RootSkier]

I find myself getting winded long before muscle fatigue and failure set in. I'm guessing some interval sprints could help improve this. Any thoughts or ideas?

Intervals might help a little but I know one thing guaranteed to help a lot: just keep doing the WODs.

I think what you are describing is basically the point of crossfit metabolic conditioning workouts. They are hard and it's tough to maintain focus on the movement when you are out of gas. That's the idea:

"Intensity is the independent variable most commonly associated with the rate of return on favorable adaptation." Greg Glassman, founder of CrossFit

Or, more simply, if you want to get better at Crossfit, do more Crossfit. I have definitely been lagging on this aspect but I don't really care because it is #4 on my list of favorite activities and I use it to train for those activities more than to try and be competitive at Crossfit.

[BestofShow]

Good point, and I also understand that there is a degree of patience, dedication, and consistency that comes with true progress. I'm about 11 weeks into crossfit wod's, and still think I could've done some wod's for better time if I could improve/sustain a higher max heart rate. Let's just say, cardio hasn't been one of my priorities the last year or two. I'm definitely sticking with Crossfit, and haven't been excited for workouts like this since an old baseball coach had me doing Navy Seal workouts in college.

[Hong Jong Fuey]

For time:
Row 500 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 2000 meters
Body weight Bench press, 10 reps

5'10, 208 lbs. I benched with 225 lbs as I was feeling meatheady and I just came off a rest week to let a dislocated pinkie heal a bit. Time: 28 mins. Bench was hard.

[MassLiberal]

Root-

Every skier I know loves deadlifting. If I could deadlift everyday, I would. Unfortunately, it doesn't work that way.

hit a new pr at 455 yesterday! stoked stoked stoked

[RootSkier]

Yeah, seriously. I figure I'll probably only pull max singles two more times before July. We'll see. 455 is beastly. How much do you weigh?

Today, AMRAP 20 minutes:
10 pullups
20 pushups
30 walking lunges

7 rounds

[MassLiberal]

I weigh in at 185. need to drop a bit of weightm, but ice cream is delicious!

today is Josh

95# oh squat 21 rep
42 pullups
OH squat 15rep
30 pu
OH Squat 9 rep
18 pu

arg, I hate this one.

[Tuckerman]

“Diane”

Pack:
21-15-9
185 pound Deadlift
Barrier Handstand push-ups

around 13 mins

[MassLiberal]

my favorite workout, except i can't do more than 6 hspu at a time.