Crossfit Workout Thread

[snapt]

Little late to the party but holee shit that's stupid.

Opens anyone? Pretty stoked on scaled this year for us little fellers.

[Tuckerman]

Feel free to call me quadzilla, I just ripped my work pants again. Im going to start wearing warm ups to work the way I rip business casual.

[stalefish3169]

Anybody do 15.1 yet? Just signed up myself. The Froning versus Fraser is pretty entertaining!



Complete as many rounds and reps as
possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)
RX’D
(Scaled men & women 18-54)
Complete as many rounds and reps as
possible in 9 minutes of:
15 hanging knee raises
10 deadlifts (85 / 55 lb.)
5 snatches* (85 / 55 lb.)
SCALED
(Scaled Masters 55+)
Complete as many rounds and reps as
possible in 9 minutes of:
15 sit-ups
10 deadlifts (65 / 45 lb.)
5 snatches* (65 / 45 lb.)
SCALED MASTERS
(Scaled Teens 14-17)
Complete as many rounds and reps as
possible in 9 minutes of:
15 hanging knee raises
10 deadlifts (65 / 45 lb.)
5 snatches* (65 / 45 lb.)
SCALED TEENS
(Masters 55+)
Complete as many rounds and reps as
possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (85 / 55 lb.)
5 snatches (85 / 55 lb.)
MASTERS
(Teens 14-17)
Complete as many rounds and reps as
possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (85 / 55 lb.)
5 snatches (85 / 55 lb.)
TEENS
(All divisions)
1-rep-max clean and jerk
6-minute time cap
WORKOUT 15.1A
WORKOUT 15.1
* ground-to-overhead allowed
* ground-to-overhead allowed

[neufox47]

After almost two months off I got back in the gym, with my ankle aircast still on. Felt really good to get back until I did some airdyne sprints at the end, and almost lost my lunch. Overall, really pumped to get back into lifting shape. I haven't been this motivated in a while. Time to ride this wave.

[digitaldeath]

The African connection is strong at my gym.

[mcsquared]

Anybody do 15.1 yet? Just signed up myself.

I am not registered for the Open because fuck HQ, but I did the workout last week. Got two snatches short of 4 rounds and 190 for 1a. Cleaned 200 which was a pr but missed the jerk.

[rather ripped]

airdyne sprints

.

Never heard of those. How do they work?

[neufox47]

Never heard of those. How do they work?

Airdyne bike sprints. Get on this thing and go as hard as you can. Resistance exponentially increases with RPM increases. See how long you can hold 1500 watts for.

[IMG] http://www.ironcompany.com/ProductIm...airbike_lg.jpg [/IMG]

[jibij]

15.1 was a pretty good combo for me. Sitting at #42 in the world today in the 55-59 division. PR'd my C&J at 205 in the workout. Looking forward to 15.2 tonight.

[Dantheman]

15.1 was a pretty good combo for me. Sitting at #42 in the world today in the 55-59 division. PR'd my C&J at 205 in the workout. Looking forward to 15.2 tonight.

Sounds like your shoulder is doing well, glad to hear it jibij.

[jibij]

Sounds like your shoulder is doing well, glad to hear it jibij.

Thanks. The shoulder is like new! Pretty stoked about it.

[spook]

Following last year's Kevin Ogar incident, the OC Throwdown organizers apparently decided to double-down on stupid and create an event seemingly designed to end up breaking someone's back:



And they succeeded: http://instagram.com/p/x5eEeehJ6h

now this is the crosstwit we all know and love!! perfectly safe! even for beginners. honest to god that was like all the incredibly stupid things I've seen in 30 years at the gym all rolled into a 3 minute video!

thanks, cross twitters!

p.s. I hear there was a correlation found between short guys and crosstwitters -- any anecdotes?

[jibij]

spook - that video is exactly what I do every day in the gym. Sometimes I warmup with even stupider shit because we all know if somebody did some stupid shit somewhere then that's what we all do, all the time. Someday they'll shut down all the mountains to keep those stupid skiers and boarders from doing stupid skier and boarder shit. Because, yeah... they're all stupid. I honestly don't know why I just wasted that 15 seconds of my life to type this.

[spook]

I know why

[spook]

the best part about the jumping tumbling crosstwits video is -- that was a sanctioned event? so there were a bunch of exercise physiologists and "certified trainers" standing around watching it and nobody stepped in and said uh...

[mcsquared]

the best part about the jumping tumbling crosstwits video is -- that was a sanctioned event? so there were a bunch of exercise physiologists and "certified trainers" standing around watching it and nobody stepped in and said uh...

No it wasn't and no there weren't. It is pretty much universally accepted that it was a dumb event. The organizer of the event was on a podcast I listen to and they told him during the podcast that it was dumb and people were going to break their asses. Organizer didn't take advice and here we are.

[jibij]

I know why

Please. Enlighten me.

[digitaldeath]

bottom line is crossfitters are not as strong as traditional Arnold style weightlifters

[jibij]

bottom line is crossfitters are not as strong as traditional Arnold style weightlifters

That's the whole point. It's about GPP, not specialization. "Outrun a lifter. Outlift a runner."

[digitaldeath]

That's the whole point. It's about GPP, not specialization. "Outrun a lifter. Outlift a runner."

what!!! mindblowing

so you are not trying to be the best? whats even the point

thats real shit training mentality


additionally, if GPP is general physical preparedness and you dont do full on dead hang pull ups - what is the point? what if you gotta pull yourself up from a 15 story building ledge??? cant swing that by swinging yer body

[jibij]

if GPP is general physical preparedness and you dont do full on dead hang pull ups - what is the point? what if you gotta pull yourself up from a 15 story building ledge??? cant swing that by swinging yer body

I'll manage.

[Dantheman]

For a while now I've been meaning to post about the new workout paradigm I've been experimenting with lately. Back in November we moved offices. The new place includes a big garage/small warehouse. It has a number of large shelving units that you can do pullups from, and backs up to a park with a huge multipurpose grass field. About a month after we moved in a squat stand, oly bar and 300 pounds of iron plates showed up. Turns out my bosses son moved into a new condo, didn't have room for them and will be keeping them here for the foreseeable future, probably a couple years at least. Finally, one of the other suites here is a Krav Maga gym. They keep a 20.5R25 loader tire in the field.

With all this at my disposal I've been incorporating 5-minute micro workouts into my day. It's been fucking awesome. Every hour I hop down to the garage and knock out one set of a barbell lift, do some pullups or some other bodyweight exercise, or some flavor of plyos, or run 400m, or do shuttle sprints, or jog out to the tire and do some tire flips. I can easily wreck myself over the course of a day. Then at the end of the day I have nothing but free time at my disposal. My employer actually thinks it's great, and all my lifts are at or above my old PRs. I've barely touched all my home gym shit in the last few months.

[Dantheman]

I'll manage.

Yeah buddy.

[digitaldeath]

I'll manage.

impressive core stabilty and stablilzer muscle functions

but

those are chin ups... you are using your arms

so thats 0 dead hang pullups and doesnt simulate pulling yourself up over a ledge

[jibij]

thats 0 dead hang pullups and doesnt simulate pulling yourself up over a ledge

Dude. I can do dead hang pullups. I train both.