Crossfit Workout Thread

[shmoesmith]

Yeah, the shoulder workout last night all but destroyed my shoulders. They were doing this little trembly twitchy thing for about 20 minutes after I was finished.

[Rontele]

I do not do Crossfit, but sometimes my trainer gives me Crossfit type exercises.

Yesterday it was as fast as I could do

1000 meter row on the hardest setting followed by 20 burpee pushups into a pullup

27 minutes and I was wrecked.

[BurnHard]

Holy fuckin titties.
8x 2minute intervals on the treadmill at 9mph (6.5min/mile) at 2% inclination with 2 minute rest. Almost puked my guts out.
Followed by 20 minutes of non-stop ab super sets.

Can't wait to get back into proper CrossFit workouts once my shoulder can handle the dynamic loading!

[Hong Jong Fuey]

Three rounds for time of:
Row 500 meters
21 Burpees
Run 400 meters

~ 17:00. Did this Saturday using treadmill (which I hate). Burpees after the row were pretty tough.

[RootSkier]

10-9-8-7-6-5-4-3-2-1

cleans 55 kg
dumbbell shoulder presses 35 lbs

18:40 ish. There was a LOT of standing around groaning/panting. Nasty.

[Dantheman]

dumbbell shoulder presses 35 lbs

A quick DB question, is that total weight for both DBs or weight per DB?

Personally, things have not gone well since getting back from Italy. Got one workout in and then took a tumble over some rocks and bruised my T5 and T6 vertebrae. Tried to do a pullup a week later when I was starting to feel better and I couldn't even hang from the bar, it was like getting knifed in the spine. Managed one pullup on sunday (16 days out), but have another week at least before I can really go hit it again,

[Dantheman]

Sweet fucking Jesus...

Thursday 090423

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

[MassLiberal]

Sweet fucking Jesus...

gotta love the filthy fifty.

Did Heavy Fran Yesterday

135# Thrusters
Pullups with 1 pood kb on a belt.
15-12-9

12:51

got really close to passing out on the last set of 9.

[PearlJam09]

Sweet fucking Jesus...

Did the Brand X scaled version with 35 of each.

I was exhausted after the box jumps...

Hardest parts for me were pullups and burpees.

25:11

Girlfriend beat me by 16 seconds.

Definately going to train harder so she doesn't beat me again.

[Rontele]

I did the filthy fifty yesterday and I am suffering today.

[BeanDip4All]

Okay crossfitters, it's official. I bit the bullet and signed up for an entry to crossfit (basics) course which starts next tuesday with San Francisco Crossfit. you should have heard me on the phone with the program director. it was pretty amusing.
me: "are you SURE someone who's out of shape can do crossfit?"
him: "yeah, sure, dude, it's a myth you have to be fit to get fit, you'll be fine, etc, etc"
me: "...umm... are you SURE???"

lol.

looking forward.

extremely apprehensive, but looking forward.

[Jeffro]

After reading this thread and looking at the cross fit website, I just started. Have taken two of 4 intro classes that you have to take prior to starting the WOD's...Who knew my squats were so shitty? On the plus side, I'm really enjoying learning the oly lifts and people seem pretty cool. It is humbling though when you realize that the 115 lb woman standing next to is probably twice as strong as you are...

I figure it is what it is...there's no need to beat myself up that I'm not as fit as I'd like...Hell that's why I'm doing this...

Thanks maggots...

[RootSkier]

For time:
Run 750 meters
Five rounds:
9 weighted pull-ups, (I did 35#)
9 handstand push-ups
Run 750 meters

25:04.

45 weighted pullups fucked my shit up. I've never done anywhere near 45 hand stand push ups but they were a piece of cake compared to the goddamn pullups.

How is CF San Fran, Beandip? Hope you like it. Maybe you will inspire Platinum Pete to finally get off his ass.

[Tuckerman]

So I tried the CrossFit Endurance thing on Friday.
10x 100m sprints 3+ hours before WOD. WOD
For time
“Michael”

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

It took about 20mins the treadmill will only go so fast. I should scale it back a bit I think until I get use to some of it (pull ups).

[Speedfreak]

C - you'll be fine. Welcome to the insanity and enjoy the kool-aid.

Okay crossfitters, it's official. I bit the bullet and signed up for an entry to crossfit (basics) course which starts next tuesday with San Francisco Crossfit. you should have heard me on the phone with the program director. it was pretty amusing.
me: "are you SURE someone who's out of shape can do crossfit?"
him: "yeah, sure, dude, it's a myth you have to be fit to get fit, you'll be fine, etc, etc"
me: "...umm... are you SURE???"

lol.

looking forward.

extremely apprehensive, but looking forward.

[BeanDip4All]

C - you'll be fine. Welcome to the insanity and enjoy the kool-aid.

thanks!

today was my first day.

it was cool, i had fun! the instructor was a little...intense. he would get right in our faces and scream "BEAUTIFUL, BEAUTIFUL, BEAUTIFUL" or "SOLID!!!!!!" when someone would properly stick their ass out far enough for a squat. it almost reminded me of a parody of a really cheesy gym instructor, one from the 80s. but, once i got over the cheeseball factor and just embraced it, i kinda picked up the energy and had fun.

other than a bunch of squat and press technique and drills we did some wind sprints. i finished those last. by a good 10 seconds :P

walking up to the facility, my first impression was- holy crap some of these women are in sick shape. there were some hardcore chicas strutting around in only sports bras and little short shorts, sporting full sleeve tattoos & neck tats, 0% body fat and huge boobs! i was intimidated even to ask them where the Basics class was!

but once we had our little beginner group, and were kinda off to the side doing our own thing it wasn't that bad. at this point i don't really see how after two weeks of the basics class we'll be ready to join the rest of the group, but hey. i guess maybe i could always repeat the basics class or maybe do privates. the rest of the (normal) group workout people were doing these jumpy flippy handstand things that crashed into a big mat. looked like fun!

anyways, it was fun and i was surprised how quickly an hour went by! i've never really done "group" training before (always solo or private) and found myself really liking the structure and comradery. looking forward to the next two weeks!

[Trainwreck]

I might have to try this, I am looking for a local gym now.

[Tuckerman]

I suck

Shoulder Press
75#
95#
95#
110#
115#
120#
125# Fail
125# Fail
120#

So I missed Saturday because I was skiing should I do Saturday today its a rest day?

[RootSkier]

Take your rest days. You need them...especially someone like you who does a ton of other shit.

Beandip, glad to hear you enjoyed it. You'll be rockin' it with the big crew soon. Don't worry, everyone scales stuff for awhile. We have one guy who's been coming to our gym who holds course records on super hilly trail runs around here but has no exposure to weight training even though he is strong as hell. He KILLS in workouts that include running and is strong enough that as soon as he gets the movements down he will leave a trail of destruction behind him. So keep it up.

Today:

21-15-9 reps:
Snatch, 95 lb (full squat)
Pull-ups (chest to bar)

15:41 and then I crawled into the doorway and thought I was gonna die.

[MassLiberal]

Tuckerman, don't worry about presses. Presses suck. I'm curious about this crossfit endurance, please report your results!

Beandip- SF Crossfit is one the best boxes around. The head trainor, Kelly Starrett is a phD and will whip you into shape quickly and safely. Training in the big group is what cf is all about, everyone motivates one another and you push yourself farther than you ever thought you would. It'll be awesome!

[Tuckerman]

“Elizabeth”

21-15-9 reps of:
Clean 135 pounds
Ring dips

I have never done a "clean" before

When this dood cleans he does not squat?
http://www.monkeysee.com/play/10929-...clean-and-jerk

[PedalPaddle]

i only watched the first two mins of that vid, but i'm guessing he does not go into a squat since he is using such a light weight for his capability.

there is a lot going on to properly execute this move... here is another example of a clean.

[RootSkier]

That's a power clean. It can be used when weights are light but it's also a legitimate lift on it's own. Lots of non-oly lifters do power cleans even if they never do full squat cleans. In a weightlifting competition, there is no requirement to do a full squat clean. Same with the snatch, if you don't catch it in a full squat, it's still legit. But skilled lifters can generally do quite a bit more with a full squat clean/snatch because you are getting under the bar much sooner so you don't have to pull it as far.

HOWEVER, many Crossfit workouts specifically call for full squat cleans/snatches. In fact, a clean implies a full squat, they will say power clean if they want you to power clean. Elizabeth is definitely full squat cleans.

That video seems legit. Crossfit also has hundreds of videos on crossfit.com that have excellent tips and training ideas.

Today, for time:

5 rounds
5 deadlift (I did 110 kg)
10 burpees

6:14

[MassLiberal]

If I may interject quickly, Tuckerman- Have you ever done Cleans, power or squat? Cleaning 135lbs 45 times is a pretty exhausting task with all sorts of possibilities of getting hurt, hell cleaning 95 lbs that many times as quickly as possible can lead to back issues. Before you start teaching yourself such a complex movement I would recommend going to a gym crossfit or powerlifting and getting a trainer to walk you through it.

Or you can just go for it, but if you do go with light weight, like 65.

[Tuckerman]

I do go to a power lifting gym, and I will ask the owner / trainer but right now all the focus at the gym is on the huge dudes competing in a power lifting comp next month so he is super busy on Thursday (bench press) and Friday (squats) nights. I think tonight they do bench presses they are putting up 500 to 600 pounds, I try and stay out of the way.

I think I go to the only gym in NH were a dude walks in with work boots still on drinking a can of beer and squats 900 pounds.

I may scale back to
Puppies:
21-15-9
Dumbbell cleans
Bar Dips