Crossfit Workout Thread

[Dantheman]

I decided to go ride Flying Dog and Bob's Basin today instead of going to Crossfit. Yesterday I look a rest day because I was too sore to do either. I'm having trouble finding the line between pushing myself too hard and wussing out. Basically I got into Crossfit to make me stronger on the bike. The general fitness part is cool, but honestly I'm trying to get into good Enduro racing shape for next year. I'm finding that if I do Crossfit on consecutive days, then I'm typically too sore to ride, so I'm doing Crossfit Monday, Wednesday, and Friday with big (4 hourish) rides on the days in between, and resting on Sunday.

Yeah, if you want to do multiple 4+ hour rides per week you are going to have to back off the CF a bit, especially long metcons. Last summer I had Liz lifting heavy 4x/week, ~5-10 minute metcons 2x/week and short rides (1-2 hours) or intervals 2x/week with a long ride on saturday and that worked out pretty well. Any more riding or lifting volume and she would have been overtraining. If you really want to start digging into the details of endurance training this is a great series:

http://www.bodyrecomposition.com/tra...ng-part-1.html

It's long but worth the read.

30 x 135 power clean and jerk

12 minutes or something. So bad.

Damn dude, with the numbers you have been putting up lately I would have expected a much better time.

[Rontele]

Yeah, if you want to do multiple 4+ hour rides per week you are going to have to back off the CF a bit, especially long metcons. Last summer I had Liz lifting heavy 4x/week, ~5-10 minute metcons 2x/week and short rides (1-2 hours) or intervals 2x/week with a long ride on saturday and that worked out pretty well. Any more riding or lifting volume and she would have been overtraining. If you really want to start digging into the details of endurance training this is a great series:

http://www.bodyrecomposition.com/tra...ng-part-1.html

It's long but worth the read.




Damn dude, with the numbers you have been putting up lately I would have expected a much better time.

I was pretty disappointed. I couldn't get into a good rhythm. No reason I can't do this in the low 9s.

[hafilax]

Some fun in the sun yesterday.

Part one was inspired by the 100# DB snatch but scaled way down
4 rounds:
20 DB snatch #35 alternating hands
50 run

Part 2
AMRAP in 10 minutes
5 burpees
10 m bear crawl (keep that butt down)
20 jumping lunges
10 m crab walk

[skideeppow]

Cindy this am, 17 plus 3 pu.

[zion zig zag]

I'm almost 1 year out from my acl/meniscus surgery and I still haven't returned to full strength/stamina.

[Dickeymotto]

I'm almost 1 year out from my acl/meniscus surgery and I still haven't returned to full strength/stamina.

I'm 3 years out and still nowhere close. Not to mention still fighting off the weight I gained during the injury/re-injury cycle that lasted for a couple years. Injury's suck ass for sure.

[smmokan]

For those of you that do a combination of biking and CF, how many days a week do you take completely off? I've been riding ~3x a week and then doing CF ~3x a week with one day off (sometimes two depending on the timing) this spring. I have definitely noticed an increase in power and endurance in my riding, so it must be working to a degree...

[Dickeymotto]

For those of you that do a combination of biking and CF, how many days a week do you take completely off? I've been riding ~3x a week and then doing CF ~3x a week with one day off (sometimes two depending on the timing) this spring. I have definitely noticed an increase in power and endurance in my riding, so it must be working to a degree...

This is what I'm doing as well, though I did it for a week, then had a two week hiccup because of finals. So I haven't been at it long enough to see real results yet.

[RedWolf]

That was my basic routine for last summer, and I'm hoping to continue it starting next week. Sometimes pushed it to 4 days on the bike, 3 at CF, sometimes the reverse, or doubled up one day if I felt extra masochistic.

[hafilax]

Saturday morning grinder.

2km run with about 100 stairs in the middle
50 snatch 75#
50 wall balls 20#
50 box jump 24"
50 push up burpees (no worming)

31:23

I kept a pretty good pace until the burpees. Did the box jumps in singles due to some irritation in the ball of my foot.

[DeeAre]

I decided to go ride Flying Dog and Bob's Basin today instead of going to Crossfit. Yesterday I look a rest day because I was too sore to do either. I'm having trouble finding the line between pushing myself too hard and wussing out. Basically I got into Crossfit to make me stronger on the bike. The general fitness part is cool, but honestly I'm trying to get into good Enduro racing shape for next year. I'm finding that if I do Crossfit on consecutive days, then I'm typically too sore to ride, so I'm doing Crossfit Monday, Wednesday, and Friday with big (4 hourish) rides on the days in between, and resting on Sunday.

Eat big. Eat clean, but eat big. Carbs are your friend, you need them badly for recovery, esp after your long sessions on the bike.
And sleep.

[XavierD]

You can work hard, and often but you will need to give your body the tools it needs to recover, mainly good food and sleep! If you are doing a hard workout everyday or more (2 a days are great) you will want a minimum 8 hrs good sleep, in addition to plenty of the right food. Do yourself a favor and go to the local farmers markets sat morning, and find a local butcher for your meat. Eat lots of vegetables, and a good amount of meat. Paleo is fine if you can afford it and are willing to turn your body into a fuel specific machine (you will crash when you go back to grains and wheat based foods). If you are not sleeping a lot supplement by boosting your food intake. It is not perfect but will help. I think the Navy feeds guys something like 10,000 cal a day a buds. If your vegetarian or god forbid vegan, you are an idiot but will need to find a good protein intake source.
Eat fruit and protein immedeatly after a workout (fruit w/in 15m, protein w/in 30min) to kick start the recovery process.

Also doing short and heavy work intensity sessions (common w/ crossfit) will help your body learn to recover.

As a student I only get 2-6 hours a sleep a night, and it kills my bodies recovery ability. Due to this, I shorten my workout cycles. I still workout hard 4-6 days a week, but every three or four weeks I take a week off and only do light running, push ups etc. This helps compensate for the lack of sleep and good food I get. I also sleep a fuck ton on my free weekends, and try and stay out of the gym on those days.


Also a few weeks ago someone mentioned Nike dryfit shorts; I just got a pair and they are the tits.

[GoNads]

this past week's WODS

300m row
30 burpees
300m row

4:01

Grace 30x 95lb clean to overhead
2:22

2000m row
8:01

Rounds of in 10 mins:
30 d/u or 90 singles
15x 45lb snatches

5 rounds.

[sidewall]

Anyone catch the crossfit games on ESPN today? Damn. Those chicks are beasts. One front squatted 155 # seven times like it was nothing.

[BraddA]

For those of you that do a combination of biking and CF, how many days a week do you take completely off? I've been riding ~3x a week and then doing CF ~3x a week with one day off (sometimes two depending on the timing) this spring. I have definitely noticed an increase in power and endurance in my riding, so it must be working to a degree...

I can get away w/ just one rest day if I force myself to back off one week out of five. When I run over 20+ miles a week I bring that down to one week out of four.

[Dantheman]

Eat big. Eat clean, but eat big. Carbs are your friend, you need them badly for recovery, esp after your long sessions on the bike.
And sleep.

Yeah, this too. Lot's of potatoes, lots of rice, don't pay attention to the scale and keep your weight loss a secondary goal.

[DeeAre]

^sweet potatoes, so hot right now.

[DeeAre]

Front squats yesterday: 5x5 @205. Buncha bulgaria SSs, voodoo band work, single leg jump rope, short ROM leg ext negatives (perpetual knee prehab/rehab for this guy... gotta blast that VMO right?)

I went skiing in Cooke at the beginning of April had to shut er down sooner than I wanted cuz of gnarly tendonitis in my patella tendon, quad tendon, and a (what I've diagnosed as) a strain to my popliteus. Prob some meniscus issues too. Tendonitis has been persistant... any chronic tendoniditis sympathizers reading this? Better yet, any remedies besides sitting on the bench? Voodoo banding has been fun...

[hafilax]

Front squats yesterday: 5x5 @205. Buncha bulgaria SSs, voodoo band work, single leg jump rope, short ROM leg ext negatives (perpetual knee prehab/rehab for this guy... gotta blast that VMO right?)

I went skiing in Cooke at the beginning of April had to shut er down sooner than I wanted cuz of gnarly tendonitis in my patella tendon, quad tendon, and a (what I've diagnosed as) a strain to my popliteus. Prob some meniscus issues too. Tendonitis has been persistant... any chronic tendoniditis sympathizers reading this? Better yet, any remedies besides sitting on the bench? Voodoo banding has been fun...

My experience with tendonitis is that it is often the result of tightness up-stream or down-stream of the pain. Right now my left shoulder is totally junky from slouching at my desk with my elbow on the table. The pain is mostly in the deltoid but the real issues are the connective tissue up to my neck and a short left biceps. Lots of stretching with distraction is slowly getting it all back in order. Heat can help a lot too.

[Dickeymotto]

Helen today
3 rounds
400m run
21 kb swings
12 pull ups

pre:
6 minutes of
3 rep max deadlifts on the minute

I managed to finish Helen at 13:40 with a 20kg KB and a green band on pull ups (down from black). Did the dead lifts at 175 lbs. Getting better

[DeeAre]

My experience with tendonitis is that it is often the result of tightness up-stream or down-stream of the pain. Right now my left shoulder is totally junky from slouching at my desk with my elbow on the table. The pain is mostly in the deltoid but the real issues are the connective tissue up to my neck and a short left biceps. Lots of stretching with distraction is slowly getting it all back in order. Heat can help a lot too.

Great post.
I get lazy about the foam roller and I need to be better... my quad tendon pain is on the lateral side, leading me to conclude some PFS from the top side... gotta hammer the IT band (duH). And IIRC the popliteus rotates the lower leg inward, and I think mine is long and week and the complementary muscles on the outer calf are short and tight.... combine with a ruptured patella tendon and MCL 5 years back... and I have a decent valgus which in part explains the lateral meniscus sensitivity. Right leg is a fucking mess, medically speaking.

Need to (in no particular order):
1. Foam roll the IT band & outer calf
2. Get the glute and VMO to fire correctly... (might need to go see that AR therapist soon)
3. Strengthen the popliteus, and the calf/ankle as a whole... (single leg jump rope... any other sweet creative ideas besides calf raises are welcome)
4. Ninja death stretch


Most of this from the asymmetry of the snowboard

/dear diary blog

[Rontele]

For time (12:42). You cannot rest or you have a 30 second penalty of 45# bar overhead or wall sit.

40 135# backsquats (rest is racking the bar)
30 165# deadlifts (rest is taking hands off the bar)
20 115# hang power cleans (rest is dropping the bar) - 1 rest
10 65# Overhead squat

3 rounds

200 m 45# farmers carry
15 pushups
15 butterfly situps

[XavierD]

Did some sprint work yesterday, woke up sore today. Was not very intense sprint work, but I really had not done any for a while. Groin, quads and hamstrings are all feeling tight today. Slightly confused.

[DeeAre]

^sounds like you did it right! Funny, I actually did the same thing tonight after work. Stuck out in eastern WY for work so I went to the highschool, did a bunch of hill sprints, even dug deep in to the grey matter for some old form running drills which I assure you were performed with great aplomb and grace. I'm prob gonna be a little sore tomorrow. (Hot yoga on sore legs is fucking awesome btw)

Right up there with squatting mobility, I think gate work is the most important thing you can do for overall leg health and I know don't do enough running of any kind. Changing that.

[hafilax]

Did some sprint work yesterday, woke up sore today. Was not very intense sprint work, but I really had not done any for a while. Groin, quads and hamstrings are all feeling tight today. Slightly confused.

Plyometrics will work you even if you don't feel like it should. Even light sprinting is high intensity. Very high loading for incredibly short time.