Crossfit Workout Thread

[RootSkier]

62" box jump...sick. Going for max height box jumps is one of the freakier things I have ever done in a gym and I only hit 48". Spooky.

[altachic]

I'm starting to really like this Crossfit stuff, even if I'm just doing the CrossfitMom WODS, it still works me and I feel great after I do it.
And, I'm pretty stoked on the fact that since I was pretty active before pregnancy and some during, I'm not having as hard of a time getting back into things as I thought.
I'm excited to see what the next 6-9 months brings and how hard DTM will push me. I Love it
Oh, and those box jumps are pretty insane.

[Mazderati]

Awesome lifts, altachic. Sounds like you could have a future in powerlifting.

I ran across this video on YouTube a while ago. This lady is impressive, to say the least.

[ame="http://www.youtube.com/watch?v=8DUYT_PGwjg"]YouTube- 9 months pregnant pullups 1x7xbw=75 kg[/ame]

[Tuckerman]

Here is the work I have been doing. Warm up 3 miles at 10% grade (about 33 mins)

Chest:
Bench (some days are Incline, w/boards, dumbbell incline)
Ball Flys (some says are floor press, or declines)
Standing shoulder press / Kettle bells
Kettle Bell swings
Kettle Bell skulls on floor
Tricep push downs
Some kind of ab work

Back:
Dead Lifts (sometimes rack pulls, power cleans)
Shurgs
Chin-ups
Lat pulldowns (rear)
seated rows
glute ham developer
hammer curls
seated alternates
hanging leg raises

Legs
Squats (sometimes front squats)
Leg press (sometimes hack squats)
Leg extensions
Leg curls
standing calves
(here I add GHD situps 3x10)
seated calves
sit ups decline bench w/25#

Extra
Bench press w/pauses or boards
incline press
shoulder press
side raise
dips
lat push downs
cable crunches

I wounder if I should ditch the extra workout for a CF wod.

[PearlJam09]

Damn skinny kid, those are seriously impressive numbers for someone just getting into those lifts. Do you have any kind of previous strength background?


It's been a fun week on the mainsite:

Tues: 5 rounds of 5 135lb thrusters (rx'ed was 155), 5 MUs and 400m run. 32:27, those are heavy thrusters for me and no sets were unbroken so I was happy just to finish this one.

Wed: "Griff", 12:47. Running backwards uphill sucks balls. Also did some deadlift singles before, 275-285-295-300-300-300-300. Definitely could have pulled more than 300 but I need more plates!

Thurs: "Kelly", 28:23. Box jumps and 400m runs I am well familiar with, but I had never done wallballs and they totally wrecked me. I definitely didn't appreciate how taxing they are before.


edit: Also, 187lb one-arm power snatch, holy fuck!

I did "Griff" last week in 11:12 and "Kelly" in 28:50. The WoDs with running in them are always my strongest. Still having problems with pullups and generally any upper body things.

Nice to see this thread resurrected.

[Rontele]

I've been doing Crossfit type exercises for a little over two years now. However, its when I started modifying my diet recently (paleo) that I've seen insane results.

I've lost 18 lbs in five weeks.

[DeeAre]

I've been doing Crossfit type exercises for a little over two years now. However, its when I started modifying my diet recently (paleo) that I've seen insane results.

I've lost 18 lbs in five weeks.

I like the tenets of the paleo diet, but can simply never eliminate beans from my diet, especially since I eat about 90% vegetarian.
Curious to hear thoughts on the magical fruit.

[Dantheman]

Here is the work I have been doing. Warm up 3 miles at 10% grade (about 33 mins)

Chest:
Bench (some days are Incline, w/boards, dumbbell incline)
Ball Flys (some says are floor press, or declines)
Standing shoulder press / Kettle bells
Kettle Bell swings
Kettle Bell skulls on floor
Tricep push downs
Some kind of ab work

Back:
Dead Lifts (sometimes rack pulls, power cleans)
Shurgs
Chin-ups
Lat pulldowns (rear)
seated rows
glute ham developer
hammer curls
seated alternates
hanging leg raises

Legs
Squats (sometimes front squats)
Leg press (sometimes hack squats)
Leg extensions
Leg curls
standing calves
(here I add GHD situps 3x10)
seated calves
sit ups decline bench w/25#

Extra
Bench press w/pauses or boards
incline press
shoulder press
side raise
dips
lat push downs
cable crunches

I wounder if I should ditch the extra workout for a CF wod.

Dude, that's a damn bodybuilding routine. Two kinds of curls, chest flys, lat pulldowns, leg press, leg extensions, leg curls, two kinds of calf raises, shrugs, tricep push downs and cable crunches? I'd say more than half that is useless isolation crap.

[Liveezy]

Did WOD on Sunday.


"Stephen"
30-25-20-15-10-5 rep rounds of:
GHD sit-up
Back extension
Knees to elbow
95 pound Stiff legged deadlift

Struggled on the knees to elbows though. Feeling it today.

[Dantheman]

Did that last night. Had to shorten it to 30-20-10 because of time constraints, but that was OK because I had nothing on the K2Es thanks to all the pulls to inverted hang two days before.

[Spyplane]

Here's a real quick big thanks to RootSkier for turning me onto Mark Rippetoe's two books.

I've finished "Starting Strength" in a week and I learned a ton. Even in the first read I figured out how to get through my DL plateau and why I squat more than DL. I was also humbled to see that what I thought was parallel to the floor in squats is not actually parallel, and I've been doing partial squats all along (granted, they were like 95% squats), so I have some work to do (lots of bad habits to clear out).

So thanks for the tip RootSkier.

BTW, increased my DL max 30lbs since changing a few things from that book.

[RootSkier]

Glad you like it. My wrist is currently jacked so I can't really o-lift very well, thinking of doing a starting strength cycle. I think I could really improve my squat with a dedicated program like that at this point.

Tuckerman...what the hell? I thought you said you were going to a powerlifting gym? That sure as shit has nothing to do with powerlifting and I fail to see how it will be advantageous for ultrarunning, either. That shit is all over the place.

[Liveezy]

Anyone RX'ing today??

For time:
50 Wall ball shots, 20 pound
25 L Pull-ups
40 Wall ball shots, 20 pound
20 L Pull-ups
30 Wall ball shots, 20 pound
15 L Pull-ups
20 Wall ball shots, 20 pound
10 L Pull-ups

[PearlJam09]

Anyone RX'ing today??

For time:
50 Wall ball shots, 20 pound
25 L Pull-ups
40 Wall ball shots, 20 pound
20 L Pull-ups
30 Wall ball shots, 20 pound
15 L Pull-ups
20 Wall ball shots, 20 pound
10 L Pull-ups

Wish I could. Globo only has a 12 lb Med Ball, and I can't do that many pullups since I'm a sissy-girl weakling. Will be doing 12lb med ball and assisted pullups and L sits for time.

I've started doing extra pullups and Knees to Elbows (progression) every day since those are two areas that I'm especially weak. Would probably help if I could do a Kipping pullup, but can't seem to get the timing down.

[Liveezy]

Just made an attempt at it. Subbed wall ball for 40lb bb thrusters and did as many strict L-Pulls as i could before moving onto assisted pull ups. Shameful time but i gave it 100%. I'm drinking protein and dying right now.

[Rontele]

I'm pretty smoked from lifting yesterday morning and then doing the 3x ( .5 mi., 1 mi., 2mi.) CF endurance WOD on the spin bike in the evening.

I'd like to get back into the gym today, but I need to listen to my body if it is telling me to rest.

[Liveezy]

I'm pretty smoked from lifting yesterday morning and then doing the 3x ( .5 mi., 1 mi., 2mi.) CF endurance WOD on the spin bike in the evening.

I'd like to get back into the gym today, but I need to listen to my body if it is telling me to rest.

CF Enduro is a whole other beast that i refuse to look at right now, im not surprised your smoked.

[Dantheman]

I'm running a day behind right now so I will go for it tomorrow. It's been a while since I did L-pull ups, I think I managed about 40 last time. I will probably be grunting out singles at the end but I think rx'ed is possible.

Would probably help if I could do a Kipping pullup, but can't seem to get the timing down.

Two key things for me were actively pushing myself away from the bar at the top and remembering to open my hips on the way up. I also probably watched the tutorial vids a few dozen times.

[butterscotch]

Dude, that's a damn bodybuilding routine. Two kinds of curls, chest flys, lat pulldowns, leg press, leg extensions, leg curls, two kinds of calf raises, shrugs, tricep push downs and cable crunches? I'd say more than half that is useless isolation crap.

Interested in some more discussion on this.

Obviously everyone's fitness goals are different, but it seems like you're advocating more movements involving multiple muscle groups as opposed to "useless isolation crap" (e.g. dips over triceps extension) for general fitness and athleticism? What changes would you make to Tuckerman's routine, specifically on the upper body stuff? If anyone wants to weigh in, go nuts.

Also, Tuckerman, I'd get rid of all those open circuit leg exercises (e.g. leg curls). Your knees will thank you.

[RootSkier]

Butterscotch, have you read the thread? There is also a useful FAQ on crossfit.com

The whole idea of Crossfit is that isolation exercises are inferior to compound movements. For example, why leg press when you can squat? Why do lat pulldowns when pullups are about 100x more useful?

Basically, no machines are used. A barbell, some bumpers, a set of rings, pullup bar, and a few dumbbells are all you need.

[butterscotch]

Yeah, I've been following the thread, but not super closely.

Let me rephrase my question a little. I'm on board with the "compound movement > isolation" concept. From what info I've gathered, it's pretty easy to find compound movements for that combine legs, core, back, and even shoulders. But I feel like chest and arms get a little left out. So what is there for these muscle groups? Push-ups, dips and...bench press? Underhand pull-ups maybe? Should I rely on other exercises that use these muscles indirectly?

I'll check out the crossfit FAQ and those Mark Rippetoe books mentioned a few posts ago. My main resource is currently exrx.net.

[Liveezy]

Rootskier, you forgot to mention the attitude needed for CF.

What do you need your chest for in everyday life besides punching/pushing people/things?

[RootSkier]

Sorry, didn't mean to come across as a dick or anything.

Yep, dips and chin-ups (underhand pullups) are great...especially if you add weight. Ring dips are another great dip variation. Muscle ups are killer if you have access to rings, too.

Overhead presses, bench presses, push presses, push jerks, all great chest/shoulder/arm exercises. Another thing you'll find in many crossfit gyms is climbing ropes...talk about arm/wrist/grip burner, mix in a few rope ascents.

I guess I would also recommend to anyone skeptical to just follow the crossfit.com workouts for a week or two and see if you still feel you are missing something.

Also, you should take everything I say with a hudge grain of salt because I'm not even remotely following crossfit programming right now.

[DeeAre]

Compound is king and the best use of time in the weight room, but nothing wrong with throwing in some vanity isolation lifts once in a while, assuming you don't make yourself puke every time you work out.

[Dantheman]

Do 50 ring dips and see if you still feel like you need more chest work.

If you really want bigger pecs/biceps/etc., sure, do some cable flys or other BB work. Personally, I don't give half a shit about my physique, I just want to be stronger and faster.

For Tuckerman, isolation stuff is especially useless because his goals are ultrarunning. If anything, he wants to keep his mass as low as possible while maximizing strength gains. This is totally possible to do, there are tons of skinny guys out there who are strong as shit. Isolation moves will just encourage hypertrophy while not providing any real strength gains and wasting valuable training time.