Crossfit Workout Thread

[hafilax]

Part 1
With a 95# bar
3 rounds:
21 sdhp
15 Lunge with bar on back
9 ohs

9:03

Part 2
Amrap in 10 min
10 burpee box jump 20"
200 m run

5 rounds +6 burpees

[birdman829]

So I've been getting interested in crossfit type stuff recently, and figured out theres a gym real close to my house. Checked it out and found out that they want 150 FUCKING DOLLARS a month for a membership. Are these people fucking serious?

So I guess I'll have to go it on my own. Reading this thread and slowly trying to educate myself because you all might as well be speaking greek right now.

[hafilax]

So I've been getting interested in crossfit type stuff recently, and figured out theres a gym real close to my house. Checked it out and found out that they want 150 FUCKING DOLLARS a month for a membership. Are these people fucking serious?

So I guess I'll have to go it on my own. Reading this thread and slowly trying to educate myself because you all might as well be speaking greek right now.

It's retardedly expensive and I have a hard time justifying the cost other than I would get very little exercise during the week otherwise.

[Tuckerman]

So I've been getting interested in crossfit type stuff recently, and figured out theres a gym real close to my house. Checked it out and found out that they want 150 FUCKING DOLLARS a month for a membership. Are these people fucking serious?

So I guess I'll have to go it on my own. Reading this thread and slowly trying to educate myself because you all might as well be speaking greek right now.

The good thing is the wods are open source. The bad thing is doing them at the global is un-inspiring, ppl get in the way and they rarely have all the equipment you need. I do the Crossfit Endurance (sometimes main site) wods everyday at lunch at a local gym. At this point the lunch crowd are all the same and they know what I'm up to and I know where they want to be. I go back at night to do the cfe running wod and then a recovery wod or the barbell complex. It gets a bit tricky at night. If the running wod is simple like tonight run 5 miles I do it at home or at a trail, but then I don't get to do a finisher.

[jibij]

I've found a way around the cost. The owner of my box has been after me to train for him for a while. He'll pay for my Level 1 cert (I'm going in 2 weeks) plus myself and my family all train for free. I just have to cover a few classes per week. I'm pretty stoked.

I put him off about it for a long time because I was afraid that training others would take the fun out of CF for me. But after shadowing for a couple of weeks I'm starting to feel like training is just going to make it more fun.

It sounds like this is a pretty standard deal in most gyms. Of course I had to pay the standard gym rates for a year before he was ready to offer me the opportunity, but I'm hoping this turns into a few years of "free" training for me and my family plus a pretty cool new experience.

[birdman829]

It's retardedly expensive and I have a hard time justifying the cost other than I would get very little exercise during the week otherwise.

Not a matter of justifying the cost, just flat out can't afford it. I guess I'll take Tuckermans advice and try to do as much of it as i can at my normal gym or at home or whatever. I don't mind looking like a wierdo at the gym if thats what it takes.

[mcsquared]

Not a matter of justifying the cost, just flat out can't afford it. I guess I'll take Tuckermans advice and try to do as much of it as i can at my normal gym or at home or whatever. I don't mind looking like a wierdo at the gym if thats what it takes.

Yea, it is pretty pricey. I pay $130/month for 3 days a week. However, being able to drop the weights is just plain awesome. Honestly between a regular gym and stuff I could set up in my garage, I could do most of the workouts on my own. But I wouldn't. I would find plenty of other excuses. Ask the owner if you can do some work or something around the gym. Maybe if you went to the final WOD of the evening and swept/vacuumed/cleaned they would give you a break.

[AKbruin]

Not a matter of justifying the cost, just flat out can't afford it. I guess I'll take Tuckermans advice and try to do as much of it as i can at my normal gym or at home or whatever. I don't mind looking like a wierdo at the gym if thats what it takes.

I've been tempted to try this, but there are so many exercises that I've never heard of. Also, doing heavy, Olympic-style lifts for time seems like a recipe for injury if done unsupervised. These are just my reservations though. I'm not saying you shouldn't try it.

[DeeAre]

I refuse to go full cross-fit affiliate, can't justify the coin (or that corny ass argyle socks) I took my act from 24hr to a full on body building gym for a small bump in rate (home to reigning Mr. Olympia... everyone wears a belt all the time, feels like I took a Delorian back to 1985... strange culture for sure). But they have bumpers, a C2, a GHD (a reverse hyper too), a prowler, and a parking lot with tires and shit. Truly a place you can bring it.
I used to be one of the weird intense ones at 24hr, now I'm surrounded by guys a head shorter than me that outweigh me by 40#. Seriously... saturdays are like pose-coaching day in the adjacent yoga studio... I'm not gonna act like I don't like getting my swole on, but bodybuilding is fucking weird.

Form running a couple days ago... succeeded in making every single muscle in my lower legs sore without hammering my knees

[Dantheman]

Also, doing heavy, Olympic-style lifts for time seems like a recipe for injury if done unsupervised.

It can be even if supervised. IMO, Oly lifts done for time should be max out around 75% your 1RM. Newbs should not be doing any oly lifts for time anyway.

[Tuckerman]

I did
As many rounds as possible in 7:00 of:
7 Power Snatches, 135/95 pounds
7 Burpees

Today and I don't often do Power Snatches and I should have dropped down the weight. I only 2 rounds and 6 Power Snatches. But before that it was ME sumo dead lifts and I got 405# woot.

[Dantheman]

(or that corny ass argyle socks)

One of altachic's guilty pleasures is The Biggest Loser. I lost count of how many times Bob Harper was sporting Wodkilla knee socks this season. Slays me every time.

bodybuilding is fucking weird.

There's an understatement. Although, to be honest, the bigger competitive CF gets the more I feel the same way about it.

The Open can yield some solid entertainment though:



I would feel bad for the guy if he was digging deep at the end of the WOD, but since it's the very start it's pure funneh.

[jibij]

I would feel bad for the guy if he was digging deep at the end of the WOD, but since it's the very start it's pure funneh.

OW. As soon as he balked on the previous jump I knew what was coming, but I didn't expect the face-slam/shin-scrape combo. Holy crap that had to hurt.

[Tuckerman]

Dude should have been rocking the Wodkilla knee socks, would have hurt less. I my local gym there are no boxes, I use a bay window box its 37". One day and missed there was blood everywhere it sucked I still have scars.

[XavierD]

As a student I don't have the time or money to justify going to a 'CROSSFIT' location. I do all of it at our school gym. The gym is a huge place, but built like a 24hr fitness on steroids, with lots of weight machines and some free weights, but set up in static locations. There are six Olympic platforms and a handful of bumpers for 60,000 students/staff/faculty and no KBs/Sandbags/PyloBoxes and 1 20lb Med Ball.

I don't do crossfit persay, since my goals are a little different, but incorporate it (I mainly do Rob Schuls military/mountain athlete workouts) anyway, I get a few wired looks when I drop the weight from overhead, do KB swings with dumb bells, or start sprinting on the side of the weight room, but whatever.

I also got a couple KBs (a 35 and 50lb) that I keep in our department loung when I don't have time to go to the IMA (gym). (I got both from Amazon with free shipping for less than $100)

It is not perfect, but the more I workout and read, the more I learn about exercise and programing and am able to figure out ways to get good workouts in with what I do/Don't have. Last night, despite being stuck at the lab late, I did a 10 min smoke session with just the benches in the hallway, and the stairs.

I guess what I am trying to say, is that there are other ways to 'do crossfit' and get lots of the benifits out of it with out actually doing crossfit.

[sidewall]

this looks pretty sweet for recovery.

http://tptherapy.com/

[XavierD]

this looks pretty sweet for recovery.

http://tptherapy.com/

All I saw was one big advertisement.

[hafilax]

Oh Murph, why do you hate me so?

1 mile run
100 pull-ups
200 pushups
300 squats
1 mile run

46:30

Partition the work in any way. I did 20 sets of 5 pull-ups, 5 pushups, 15 squats, 5 pushups. Singles in the pushups after like 5 rounds. My only consolation was that my coach said I held good form through the whole thing which is more than he could say for some of the others.

That's it. I'm starting a pushup program. I mean it this time!

[XavierD]

hafilax,

I have a good Push up IMprovement Program if you want some advice. Let me know.

[hafilax]

Pushup advice? Do tell.

[XavierD]

Thoughts on Push Ups.

For me a push up is going from elbows locked out, down to tapping your chest on the ground and back to elbows locked up, maintaining a strong straight body with no sag or butt in the air.

The best way for increasing your max rep of push ups (unbroken) is to allways do as many push ups as possible maintaining good form. With most guys there seems to be a very thin margin between their maximum unbroken push ups, and there sustained rep number. For example, take a guy who's work out program has him doing sets of 25, he will be able to do 5 sets of 25 push ups, but will struggle to break 35 unbroken push ups.
Doing sets of 50-80% is ineffective for me. For example, say my max unbroken push ups is 50 reps, I have found that I get more benifit out of doing 49-51 push ups, taking a break for a few breaths (no more than 10/15 seconds) and knocking out an additional ten for a total of 60, than doing 3 sets of 30.

The most important part is going to failure, doing sets of 90-100% max reps. I then do the remainder of push ups to my goal (say 70 push ups) in max intervals going to failure each time. At failure I rest for a few breaths.
At the end, go for a quick jog or walk up some stairs.

This will get you good at push ups, not necessarily fitness. I do this 2-3 times a week, in addition to my normal workouts. I usually do it between classes or in the afternoon.

On the other days I do a variety of push up variations in the 50-80 % max range.

For example, yesterday I did a quick little work out using the benches in our hallway (desk and chair will work)
10 push up warm up
-35 push ups
-30 step ups on bench (18inch ish)
-30 push ups with feet on bench
-30 step ups on bench
-25 push ups with feet on armrest (30-36 in height)
-30 step ups

I failed at 22 on the last set and moved to the step ups.

Other days I will do sets where I alternate hand placement. Another one I like is to go down and up a set of stairs (I do 3 industrial stories) where each hand is on a different stair. So your grip is stagered, doing one push up for each stair. This is a good one since it changes the range of motion a bit, and heavily loads each arm/shoulder in turn providing each arm with a heavy/light cycle.

The idea of this style is to break up the goals between days. The 2-3 day a week max rep pushes are there to increase your bodies ability to do max reps, the other days are there to get your body doing a high volume of push ups, they balance out really well.

Also knock out one set of 50-70% max reps of push ups first thing when you wake up. Do them within 5 minutes of waking up.

[skideeppow]

Halifax, nice job and great way to break that up. I dont run so dont know what the row would be for murph, probably 2k or maybe less.
Anyway doing murph in a couple weeks. let you know how it goes.

[Dickeymotto]

I started doing Crossfit in order too 1) Get strength and fitness back after a few years of sedentary living post injury and 2) To really get strong, fast, and explosive on the mountain bike in order to race next season. I get most of my cardio from riding 2+ hours 3 days a week, so I'm not super worried about that. The thing I really need that actually riding the bike doesn't provide is strength increase for bike muscle groups, just endurance. With that in mind, I wrote a workout I'm going to try at open gym tonight.

3 rounds
50 double unders
30 situps
15 back squats @ 15 rep max
15 push ups with hands on two dumbbells set at handlebar width
15 pull ups with hands at handlebar width
15 KB swings
1 minute plank hold on the dumbbells at handlebar width
All for time

[neufox47]

The best way for increasing your max rep of push ups (unbroken) is to allways do as many push ups as possible maintaining good form. With most guys there seems to be a very thin margin between their maximum unbroken push ups, and there sustained rep number. For example, take a guy who's work out program has him doing sets of 25, he will be able to do 5 sets of 25 push ups, but will struggle to break 35 unbroken push ups.
Doing sets of 50-80% is ineffective for me. For example, say my max unbroken push ups is 50 reps, I have found that I get more benifit out of doing 49-51 push ups, taking a break for a few breaths (no more than 10/15 seconds) and knocking out an additional ten for a total of 60, than doing 3 sets of 30.

The most important part is going to failure, doing sets of 90-100% max reps.

This is true. If your goal is to do a lot of pushups you need to improve your muscular endurance, not strength. Nothing will train muscles to do a lot of reps at once better than doing a lot of reps. That's why there are people who can bench 2x body weight yet will struggle to do 50+ pushups. This is also why NFL combine guys will do bench with lighter weights than the 225 to train for the bench portion of the combine. Especially if they can't do 20 reps at 225 when they start. The bench test is a endurance test masquerading as a strength test.

The question is, why do you care if you can do 70 pushups, or 100, or 200?

I've been tempted to try this, but there are so many exercises that I've never heard of. Also, doing heavy, Olympic-style lifts for time seems like a recipe for injury if done unsupervised. These are just my reservations though. I'm not saying you shouldn't try it.

Doing olympic style lifts for time certainly has risks. As do touch and go box jumps and kipping pullups. Usually the injuries are severe and sudden. I think you gain more from the classic style of olympic programming. Start with doing 5-6 reps of a weight you are comfortable with for 3 sets. Increase no more than 10lbs a week. After some time, usually 3-6 months and when your form is impeccable, start to drop down the reps and increase weight. I've never heard of athletes doing less than 3 reps when under the direction of a strength and conditioning coach, unless their sport is olympic lifting. But I use olympic lifts to train the CNS, and train for power. Not for endurance or cardio.

As was discussed here a few pages back. Myself and others would advise to do step down box jumps or hurdle jumps (if you want to do an explosive rebound) rather than touch and go, and do regular pull ups rather than kipping.

For those of you doing your own workouts, here is a new athlete sheet and a more advanced sheet to consider. I always start with 10 minutes of foam rolling and muscle activation work, then do an active warmup. After doing the lifts on the sheet, I do conditioning; sled pushes, suicides, airdyne bike sprints, slide board, or a kettlebell circuit.

https://docs.google.com/open?id=0B83...kt4QmUzcHgzSjg

[XavierD]

The question is, why do you care if you can do 70 pushups, or 100, or 200?

As was discussed here a few pages back. Myself and others would advise to do step down box jumps or hurdle jumps (if you want to do an explosive rebound) rather than touch and go, and do regular pull ups rather than kipping.

The Army, among others, grade you on your ability to do a maximum number of push ups in 2 minutes. Many law enforcement agencies have similar tests. For the Army the standard (re: minimum) for a 17-21 year old male is 42 push ups in 2 min (not taking hand off the ground, or resting on the ground. The maximum for a 27 year old is 77 pushups in 2 min. (these are the highest min. and maximums for the event). You will be hard pressed to find someone doing less than 60 in an infantry unit.

Is is the best test put there? Probably not, but it is the standard which has been set. (Personally I think a 1 min test wearing Body Armor (IBA w/ medium plates ~25 lbs) followed by max unbroken pull ups, would be a beter test, but I don't make that decision. A leg SMA does


I agree that Kipping is dumb. There is a hilarious video out there of some guys 'Kipping' through a bunch of exercises. I honestly dont give a fuck if you can kip your way to 100 pull ups.