Crossfit Workout Thread

[Dantheman]

Does you C&J need work? Aaron Hill has some tips that are sure to help you set a new PR:

[zion zig zag]

It's actually not as hard as I thought it would be to drink a gallon of milk a day. I did go about 3 hours without eating this morning while skiing and I thought my stomach was going to eat itself I was so hungry.

[rather ripped]

3 3 3 3 3 hang power cleans. 95# 115# 135# 145# 150#

best I could do. Kept struggling with the 3rd rep.

After Party: get upside down. A lot of hand stand walking.




Anyone read The Paleo Solution?

[RootSkier]

Does you C&J need work? Aaron Hill has some tips that are sure to help you set a new PR:

This is brilliant. Can't wait to go to the gym tomorrow! 110kg C+J here I come!

[Tuckerman]

Damn Tuck, I wouldn't have expected numbers that low with all the time you put in at that powerlifting gym.

I know, I stopped power lifting in the spring for racing season which went fairly well, I had faster times at the start of the season. This year I switched gyms I go to a gym that offers aerobics and the lifters make fun of me for doing squats in me socks. I can get to the gym twice a day and I would like the try CrossFit endurance and CrossFit this year.

It was also kind of funny when a WOD was a bench press and I started with 200LBs I got it off the bar and had to tip the weights off from one side to the the other to get the bar off my chest. This never would have happened at the power lifting gym the owner/trainer would never let anyone lift without him there to spot. I'm amazed at how much strength I lost over the summer just running and not doing any strength work.

[Tuckerman]

CrossFit Endurance 5.19 mi 00:36 06:52 pace
6 x 800m holding fastest possible pace without slowing more then 5 sec per fastest 800. 90 second recoveries.

[Dantheman]

This is brilliant. Can't wait to go to the gym tomorrow! 110kg C+J here I come!

Open up the youtube page and read the comments, pure gold.

[hafilax]

Don't miss the snatch video!


The Expert Village has to be the biggest misnomer on the internet.

Been fighting a cold so no workouts this week. Our gym is moving to a new location this weekend. Should be good since it's a much larger space. I might miss the hill... Who am I kidding, no I won't.

[Tuckerman]

Buy in
3 rounds 10 reps
Samson stretch
overhead squat w/broomstick
sit ups
Dips
Three rounds of:
10 pull-ups - Assisted 50LBS
30 Back extensions
6:00
cash out
Row 1600M 6:37

[rather ripped]

http://www.youtube.com/watch?feature...&v=N3ytmA1xtSM

Don't know how to link?

[Dantheman]

I can get to the gym twice a day and I would like the try CrossFit endurance and CrossFit this year.

I'm pretty sold on CFE after doing so well in the speedgoat this summer. Lose the CF main page WODs though and do the CFE strength and conditioning WODs. Their S&C programming is designed with the interval work in mind which the MP WODs aren't, and IMO they're simply better.

[Tuckerman]

I'm pretty sold on CFE after doing so well in the speedgoat this summer. Lose the CF main page WODs though and do the CFE strength and conditioning WODs. Their S&C programming is designed with the interval work in mind which the MP WODs aren't, and IMO they're simply better.

I hope it works well.

CrossFit Endurance
10k total: at 85% for first 5k then pick it up to 95% on the last 5

6.2 mi 00:46 07:25 pace

24 min on the 1st 5k

[DeeAre]

Anyone have a good ad hoc GHD setup for a gym that lacks a proper GHD device? Swiss ball + Smith machine is one I've heard, but it's so low to the ground.

[Eastside]

Helen RX'd

[Tye 1on]

Any of y'all do yoga too? Reason i ask is i took my first yoga class last night. Hot power yoga. [i won't get pulled into discussing how hot the women were, but i was the only guy, and half of them were among the hottest i've ever seen in jackson]. It was hard. Fast transitions, and some tough poses. Could've rung a half liter of sweat out of my tshirt.

I'm also doing 2/week sorta CF stuff. Tonight was 7 minute stepups w/40# backpack, 3x 10 powerclean/10 cleansquats lightweights, 2x5 stations, leg stuff, stretch, an hour total. You studs would crush it, it's right at my limit...

Seems like the two complement and contrast with each other. If one only did yoga, CF would be crushing, and vice versa. I'ma thinkin a couple days of each could move toward a pretty cool balanced and functional strength...thoughts? [sorry about the threaddrift...]

[wicked_sick]

Hoping someone can help me.

I just started doing a basic barbell routine to build some strength before gettting into crossfit. I have a history of shoulder injury, and my right shoulder has been surgically repaired. Doing back squats is quite uncomfortable for that shoulder. It doesnt feel flexible enough to get into the required position.

are there any stretches I should to before hand? should I just tought it out?

[Tuckerman]

You could try Samson stretches?

[Tuckerman]

Work X-mas party is really messing up my workouts this afternoon. While most love to sit around eating cookies and drinking eggnog I get too stressed that I'm not working hard enough for a race in July.

[Dantheman]

wicked sick-

Check out www.mobilitywod.com

Search for "shoulder" and you will get tons of posts that address shoulder issues. His 9/6/2010 post specifically deals with improving the back squat rack position.

[hafilax]

Back squat rack position mobility WOD

[wicked_sick]

Thanks for those links hafilax and Tuckerman

[rather ripped]

21/15/9 - squat cleans and ring dips. Rx - 135# I think. I did 95# and that was the right weight. Recovery and good sleeps evades. 10:44

After Party: 8,7,6,5,4,3,2,1 - strict pull-ups and forward rolls. 22 people in the workout, bumping into each other from the roll and dizziness.

[Tuckerman]

CrossFit Endurance 00:05:00
10 sec on 5 sec off for 20 rounds. Treadmill Incline 24% speed 5.
They should have a barf bag next to the treadmill for this one.

Then
CrossFit S&C 00:25
7 Rounds For time: Use a pair of 1 Pood Kettle bells or 35lbs dumbells
7 Reps, Overhead, anyway, Press, Push press or Push Jerk
7 Reps, Hang Squat Cleans
7 Reps, Lunge steps, bells in rack position
7 Reps, Swings
7 Reps, Burpee Dead lifts
I could only get in 5 rounds.

[Tuckerman]

My kids ski racing season is going to start to hinder my ability to get to the gym twice a day everyday. I will have to take Sat and Sun off at a minimum.

S&C WOD scaled 00:16

6 rounds
5 power cleans at 135
10 knees to elbows
15 #13.2 dball slams

[wicked_sick]

I met with my physiotherapist today and he told me that for the time being back squats are a no-no for the time being.

I guess I'm going to have to rebuild my whole plan