Crossfit Workout Thread

[DeeAre]

Deadlifts

Werd.

Bang out 50 deadlifts @ 135 and then 50 pullups and your back will be properly blasted.

[Hong Jong Fuey]

Werd.

Bang out 50 deadlifts @ 135 and then 50 pullups and your back will be properly blasted.

Deads always hit my hammies/butt way more than my back. I also did deads yesterday. I am on a bit of a new years resolution weight loss tear so I've combined light deads, squats, kettle bell swings and some back extensions. Suffice to say Im having trouble walking today. Any other thoughts on back?

[DeeAre]

^pull ups, deadlifts, row variations and more pull ups.

DLs can be done with a variety of techniques that affect different muscle groups. Google around, there is some good stuff our there. DLs are good for you.

[Dantheman]

OH squats

SDHP

KB/DB swings

[butterscotch]

^pull ups, deadlifts, row variations and more pull ups.

x2. work those lats. how about knees to elbows?
[ame="http://www.youtube.com/watch?v=RYSgXkIulSI"]YouTube- Knees to Elbows[/ame]

[Hong Jong Fuey]

x2. work those lats. how about knees to elbows?
YouTube- Knees to Elbows

KTE kill me and I f'in hate them (which means I need to work on them). Good call.

[RootSkier]

[QUOTE=Hong Jong Fuey;2711743I am on a bit of a new years resolution weight loss tear so I've combined light deads, squats, kettle bell swings and some back extensions. Suffice to say Im having trouble walking today. Any other thoughts on back?[/QUOTE]

Is there some reason you feel like you need extra back work?

Do you have access to bumper plates? I am pretty sure that outside of deadlifts and heavy squats, putting shit from the ground to overhead is pretty much the best back work there is.

[Hong Jong Fuey]

Is there some reason you feel like you need extra back work?

Do you have access to bumper plates? I am pretty sure that outside of deadlifts and heavy squats, putting shit from the ground to overhead is pretty much the best back work there is.

Yes - have access to bumpers. I clean a fair amount, but havent really gotten into overheads. No real reason for killing the back today. Been on a pretty good workout tear and today was back and core day. Just came back and did as many sets as I could in 20 minutes of the following:
-800 m row
-10 pullups
-10 KTE
-10 bent row at 185

I got 4 and had just started 5. The transition from row to pullups fried my arms (my rowing machine form sucks) and by the bent rows, I was basically numb. Not sure if this workout is going into the bag of tricks.

[BestofShow]

Been sick and just got back into the gym for the first time in two weeks. Man is my sprint work capacity down. I through a few exercises today in a Fight gone bad setup, and was huffing and puffing like I smoked a pack a day for 10 years. Being sick sucks.

On a brighter note, I pr'd my deadlift. 265 lbs (me 175lb, 5'09"). Not a huge number, I know, but I've never consistently deadlift'd before. Getting more and more comfortable with my form, and have a goal to get 2x my body weight by the summer.

[Dantheman]

That's pretty much how I felt on my first workout after being sick christmas week, like someone had pepper sprayed my lungs.

That's a pretty reasonable DL goal considering that it is not even february. I thought I had hit 2x BW when I pulled 300 two weeks ago, but the other day I hopped on a scale for the first time since early summer and was shocked to see 162! My body fat has only gone down if anything, so I guess I can't really complain about putting on 10lbs of muscle.

Jerked a bar right into my chin last night, that was fun.

[Liveezy]

Love the idea of crossfit but my gym isn't good enough to follow it strictly. I do love Dead lifts though. I feel it's best way to increase raw power, along with deep squats.

Has anyone got any really good exercises to blitz obliques? I just did a core workout with three specific exercises but didn't really get pumped/fatigued from them.

Have tried a few of these but was wondering if anyone had something that really worked for them
http://www.exrx.net/Lists/ExList/Wai...#anchor1944764

[RootSkier]

Try doing shit one handed. One arm dumbbell snatches, one arm dumbbell push presses/jerks, etc. Also, ring dips.

If you have access to bumper and a means to learn how to snatch...probably the best full body exercise ever invented and will definitely work your obliques.

[Liveezy]

Yea i want to snatch but i can't drop weights on my gyms wooden floor!! It's shit. Been sticking to Smith Squats and BB Dead's. Loving those. Will try out the one handed jerk, thanks.

[RootSkier]

Smith machine squats? Isn't there a normal power rack? It's WAY harder and better to squat with true free weights...

[Liveezy]

I love free weights and will always use them over a machine but we dont have a power rack so getting the weight up there is hard, nigh impossible.

Need to join a proper gym.

[Dantheman]

Off the top of my head: Windshield wipers, human flag progressions

[Liveezy]

I did wind shield wipers today with 5kg med ball. 10x5sets. Ill give the human flag a go soon. Looks crazy hard though!!!

[Dantheman]

Looks crazy hard though!!!

Well, yeah, that's why I said progressions, no way I could do a full human flag. I haven't actually looked into it, but there must be progressions just like you have tuck/bent leg/straddle/single leg for levers.

[RootSkier]

beastskills.com is the place to find progressions for flag and planche and other gymnastic maneuvers.

[Liveezy]

I'm going to try some DB squats to avoid that Smith Machine. Possibly one leg at a time. Depends, heaviest DB available is 40kg... Usefull info there rootskier, thanks.

[RootSkier]

Missing cleans is bad....mmmkay? Especially when they are 232 pounds....



I feel lucky to have escaped with some jammed up wrists and a huge contusion on my thigh.

[DeeAre]

dood, ouch. made me squirm.

[BigJay]

Missing cleans is bad....mmmkay? Especially when they are 232 pounds....



I feel lucky to have escaped with some jammed up wrists and a huge contusion on my thigh.

Ouch. I bet that required a trip to the hospital for a wrist injury.

[RootSkier]

No...I went home, drank 3 ipas, iced, and was back at work the next day.

[BigJay]

No...I went home, drank 3 ipas, iced, and was back at work the next day.

Holy shit I didn't realize this was you!