Crossfit Workout Thread

[Hong Jong Fuey]

More cardio???? Did you not breathe hard during these workouts? I think a big part of the idea is that you can actually increase your aerobic capacity by training anaerobically.

Didnt phrase my question well. Need a day off of weight training. Was thinking something like: 4 rounds of run 400 meters/row 500 meters. Less geared towards weight training and more geared towards cardio.

[PearlJam09]

Started this today with "Lynne". Damn am I weak. Scaled BP down to 135 (even though I'm at 198.

8/5
7/4
4/3
4/4
4/5

27/21 = 48 total.

[Hong Jong Fuey]

243 pound Deadlift, 21 reps
Run 800 meters
243 pound Deadlift, 15 reps
Run 800 meters
243 pound Deadlift, 9 reps
Run 800 meters

15:48.

[grskier]

Anyone have recs on some workouts with a bum knee? I'll find out whats wrong this week and how long I'm down. Any help would be great.

[PedalPaddle]

175# DL, 15
800m run
175# DL, 12
800m run
175# DL, 9
800m run

18:56

[PedalPaddle]

glad to see others digging crossfit. i was in sebring for some sweet car racing and took a few days off. however, practicing handstands on the beach and overcoming mild discomfort being upside down counts as at least one workout.

i've been crossfitting for about two months and will be attending a level1 certification class this coming weekend. i have found it addictive, effective, and very satisfying. my level of fitness has increased - my workouts are more exhausting, interesting, and challenging. it's also fun with the added bonus that mountain and road biking have improved as a result. and kayaking.

a couple folks have joined me and sometimes the Y does not seem to appreciative. i have started assembling contents for a box.

even cooler than crossfit for yourself is watching your spouse rip off some pullups and dips - it's just cool when a pretty girl is strong and performs exercises a lot of the gymholes cannot.

[RootSkier]

even cooler than crossfit for yourself is watching your spouse rip off some pullups and dips - it's just cool when a pretty girl is strong and performs exercises a lot of the gymholes cannot.

I agree. mrs. rootskier actually got me into crossfit - she started 6 months before I did. Pretty badass when we did Angie a few weeks ago and she busted off all 100 pullups...as did a bunch of other women at our affiliate.

today....Three rounds for time:
375 meter dumbbell carry, 45 lb
21 dumbbell swings, 45 lb
9 weighted pull-ups, 45 lb

16:06 I think. Fucking weighted pullups absolutely killed my time.

[PedalPaddle]

'Lynne' total|75

[PearlJam09]

Did Lynne yesterday in 8:13 with a 12 lb ball (25/25/25/25/20/20/10). Looking at the workout beforehand, I thought I'd ride the bike for an hour after and do some abs. I was sadly mistaken. After I finished, I just sat for a few minutes and hobbled home. Stairs were not my friend all day today.

Pedal - I'd be interested to know what you think of the certification

Wish the local affiliate wasn't so damn expensive. I'm stuck at the local globo until I can afford something better.

I know CF.com has today as a rest day, but I know I can't go tomorrow, so I'm gonna pick one of the 'ladies' and do it.

[Dantheman]

Did nothing but walk and stuff my face in Italy the last two weeks. Getting back to CF-style workouts is gonna hurt.

Not sure what I will do today, but it is going to be scaled way back from normal and is still certain to suck and make me sore for the next 2 days.

[Hong Jong Fuey]

Helen - 3 Round for Time
400 meter run
1.5 pood Kettlebell swing x 21
Pull-ups 12 reps

10:51. Run times were weak.

[RootSkier]

Today, for reps:

Ski pow.

Tomorrow:

Ski more pow.

[Vino]

Ok, I'm a total Crossfit JONG, I just got started but I'm seriously stoked. This thread turned me on to it by the way, thank you, once again TGR. Back to the point, Crossfit is clearly my kind of place: it gives you a workout that kicks your ass, makes you want to call home to mom and most importantly makes you wonder if all that sweat on the mat could possibly be yours.

It seems to me that in any given workout class the more women there are the better the workout. Up-skirts aside (although that is a clear plus) everytime I have walked into a class with a bunch of women in it I end up getting worked. The more women there are the more I want to fucking puke as I make my way to the shower - puke in a "did that chick seriously just do more pushups than me" kind of way. Then I see a bunch of meatheads in the gym fluffing each other over how much they can benchpress and things become more clear: most men go workout and they lift a shit ton of weigh 5 times, pat themselves on the back and call themselves fit. All the while their heart rate never topped 80 bps and between sets they have to bull shit with all the other meatheads while they catch their breath about how next week they are going to add a plate and do it twice more. I was once that guy, I think all guys were once that guy, some just still are. One day some of us men find workouts like crossfit and we get our asses handed to us while some uber-fit member of the fairer sex whoops our ass in sit ups, push ups, pull ups and whatever else and only the men that are motivated enough can set that aside and say "one day I am going to beat that chick". My local Crossfit gym was packed with women like that and I'm not sure I'll ever beat one of them, but that is exactly why Crossfit is my kind of fucking gym - I'll crush myself trying. Like I said, thank you TGR, for the upskirts and the reality check all rolled in to one nice sweaty package.

[Hong Jong Fuey]

Today, for reps:

Ski pow.

Tomorrow:

Ski more pow.

Jealous. Enjoy. Some form of snow crossfit (think about doing burpees in ski boots) would be hardcore.

[MassLiberal]

I wish we had some pow to ski. no snow in NE for a month.

5x3 deadlifts

345, 365, 385, 405, 415 lbs

conditioning:
"snagglepuss"

3 rounds
21 burpees
21 kettlebell swings 1.5 pd
21 pullups

18:21- rough. felt like my heart was going to explode. Didn't expect this to be so hard.

[Dantheman]

18:21- rough. felt like my heart was going to explode. Didn't expect this to be so hard.

If I even hear the word burpee I throw up in my mouth a little.

[RootSkier]

Jealous. Enjoy. Some form of snow crossfit (think about doing burpees in ski boots) would be hardcore.

check out mtnathlete.com, especially the archived workouts from Oct/Nov if you are looking for some ski-specific training ideas.

[PearlJam09]

Did today's pullup/dip extravaganza. Scaled it to something I could do.

10 sets: 16 bar dips, 8 pullups. First set was fine. 2nd set I had issues with pullups. by the 5th set, I was using the assist machine (with minimal weight). Hopefully the next time this workout comes up I can do the whole thing. I'm not expecting to be able to lift my arms tomorrow, but that's ok. Finished in 22:44. Had to wait a bunch for things to become available.

[shmoesmith]

can I say I hate crossfit? I did it last year and it kicked my ass into shape. I fell off the wagon after some medical issues for about 2 months. Never picked it up again until last week. Never NEVER should have quit. I am so fucking sore. I hate every minute of it....that said I looked WAY better last year after a few months of crossfit than I have since I wrestled in highschool. I did the pullup/dip workout tonight. I went form being able to do unassisted pullups/dips last year to embarassingly enough having to use 60-80 lbs of assist on the pullups and 30-40lbs of assist on the dips.

[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.

[Nic.A]

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.

It has been a long time since I ran that hard! It was a serious hurt, but felt so good.

Monday's "Nicole" left me in the same position!

Last night I did the Five of, 30 Glute-ham sit-ups, 25 Back extensions. Need to work on the tecnique of the gltue-ham sit-ups. Overall, my core got a good work out, and I really enjoyed this workout.

Anyone here belong to a Crossfit in PDX? when I get back from my temp. job transfer, I am, greatly, considering joining a Crossfit club in the area.

[RootSkier]

^^ You should make Platinum Pete join you. He has been waffling about that shit for months.

Anyways, the snow stopped, spring is here, so I'm back at Crossfit Missoula regularly - didn't get there much when I skied 7 of the last 10 days through Saturday and 6 of them were four stars or better.

Today: "Randy"
75 power snatches, 75 pounds.

9:13

[Tuckerman]

What should hurt after Kettlebell swings? Also is the WOD it for the day?

[RootSkier]

It depends. I think a lot of people feel it in the lower back. The whole thing is hip driven so if you are feeling it in your shoulders or arms you are probably doing it wrong.

As for the WOD...sort of. Do the crossfit warmup (in fact, read the whole FAQ on Crossfit.com). I usually bust out some pullups, dips, squats, ghd situps, and some broomstick dislocates and passthroughs and then work on some skill (usually oly lift based) for a few minutes before we start the WOD. Depending on the WOD, I'll sometimes throw in a few heavy deadlifts, squats of any type, or presses.

[BestofShow]

Last week was my first time introduced to ghd situps during the WOD:
5 Sets
30 ghd's
25 back extensions.


I knew they would be monsters compared to normal ab routines, so I modified it from the beginning to 10 full ghd's, 10 ghd's parallel to the ground, and 10 situps. Only made it through 3 sets like that, and finished up with situps. My lower abs/hipflexors are still shredded when I cough or laugh too hard. This morning I tried them again just for a set of 10, and immediately met with a feeling like a knife stabbing my muscle (but, in a good way).

It's safe to say I'm hooked, and waiting for the the 2nd time around on a lot of these WOD's to see my progression.