Crossfit

[Volst53]

My friend just won the crossfit games

 

[TEX_VOLFAN]

A good piece on The Paleo Diet for those who are interested.

[youtube]http://www.youtube.com/watch?v=LoE2X1_Kd0U[/youtube]

 

[TEX_VOLFAN]

* Warm Up

Hand-to-toe walk - Length of Box
Walking lunges - back

(2 Rounds)

Push Ups x 10
Pass thrus x 10
Pull Ups x 10
Sit Ups x 10
Squats x 10

* Lift of the Day - Power Cleans - 5,3,1+

125# x 5, 140# x 3, 155# x 5

*WOD (15 min AMRAP)

Power Cleans (135#) x 5
Toe -to- Bars x 10

(I did 7 rounds and 2 PC's)

*Post Workout

10 minutes of stretching

- Felt good getting back to working out after a week and half off.

 

[TEX_VOLFAN]

My friend just won the crossfit games

This guy?

Rich Froning | CrossFit Games

 

[TEX_VOLFAN]

* Warm Up

Hand-to-toe walk - Length of Box
Walking lunges - back

(2 Rounds)

Push Ups x 10
Pass thrus x 10
Pull Ups x 10
Sit Ups x 10
Squats x 10

*WOD (For Time)

"JT"

HSPU's - 21,15,9,*
Ring Dips - 21,15,9,*
Hands-off-Floor Push-ups - 21,15,9

Run 1 mile (Not part of the WOD)

*Substituted with bench

-My time for "JT" = 7:41

*Post Workout

10 min stretching

 

[TEX_VOLFAN]

* Warm Up

Hand-to-toe walk - Length of Box
Walking lunges - back

(2 Rounds)

Push Ups x 10
Pass thrus x 10
Pull Ups x 10
Sit Ups x 10
Squats x 10

* Lift of the Day - Deadlifts - 5,3,1+

240# x 5, 270# x 3, 300# x 5

*WOD - (For Time)

Double-Unders - 50,40,30,20,10,
Squat Cleans (155#) - 5,4,3,2,1,
Run 200m after each rd

My time - 20:30

*Post Workout

10 minutes of stretching

 

[TEX_VOLFAN]

I totally suck at DU's, that's what really killed my time.

 

[HSVol]

My friend just won the crossfit games

Rich is everyone's friend.

 

[theFallGuy]

Tex you seem to be the only person posting on this thread.

 

[TEX_VOLFAN]

Yeah I like to use it as my personal journal. Hoping some others will start up soon.

 

[TEX_VOLFAN]

* Warm Up

Hand-to-toe walk - Length of Box
Walking lunges - back

(2 Rounds)

Push Ups x 10
Pass thrus x 10
Pull Ups x 10
Sit Ups x 10
Squats x 10

* Lift of the Day - Shoulder Press - 5,3,1+

105# x 5, 115# x 3, 125# x 2

*WOD

20 minute AMRAP:
Box Jumps (24") - 10,
Wall-Balls (20#) - 15,
30 burpees for < 8 rounds

I did 9 rounds + 5 BJ's

* Post Workout

10 minutes of stretching

 

[TEX_VOLFAN]

* Warm Up

Hand-to-toe walk - Length of Box
Walking lunges - back

(2 Rounds)

Push Ups x 10
Pass thrus x 10
Sit Ups x 10
Squats x 10

*WOD

For Max Combined Load:
Deadlifts - 12 x 1,
3 warm-up sets allowed before starting.
Add bars for score.

345# x 1, 325# x 1, 330# x 7, 315# x 3

12 sets = 3,925#

* Post Workout

10 minutes of stretching


Think I'm going to need a muscle relaxer soon. My lower back is spent!

 

[theFallGuy]

Beer guzzles x 150

My arm was so sore.

 

[TEX_VOLFAN]

* Warm Up

Hand-to-toe walk - Length of Box
Walking lunges - back

(2 Rounds)

Push Ups x 10
Pass thrus x 10
Pull Ups x 10
Sit Ups x 10
Squats x 10

*Lift of the Day

Deadlifts - 5,5,5

225# x 5, 250# x 5, #275 x 5

*WOD

3 Rounds For Time:
Overhead Squats (75#) - 15,
Burpees - 20

My time = 12:16

* Post Workout

10 min stretching

 

[TEX_VOLFAN]

*Warm Up

"Thunderstruck", yes the song by AC/DC

You had to jump rope through the whole song and every time you heard "Thunder" you had to do a burpee.

Lift of the day - Shoulder press - 5,5,5+

95# x 5, 110# x 5 125# x 5

*WOD (For total rounds)

5 minutes AMRAP
a) Tuck Jumps x 25
b) Power Snatches(75#) x 5

1 minute break

5 minutes AMRAP
c)Toe-to-Bars x 10
d) Hand Stand Push Ups w/ bench x 5

1 minute break

5 minutes AMRAP
e) Squats x 9
f) Nose-to-Floor push ups x 6
g) Pull Ups x 3

Round a,b = 3rds, Round c,d = 4 rds Round e,f,g = 5rds (TOTAL = 12 rds)

* Post Workout

10 minutes of stretching

 

[TEX_VOLFAN]

* Warm Up

Hand-to-toe walk - Length of Box
Walking lunges - back

(2 Rounds)

Push Ups x 10
Pass thrus x 10
Sit Ups x 10
Squats x 10


*WOD - 3 rounds for time

"Nasty Girls"

50 Squats
21 Pull Ups
21 Dips
Hang Cleans (125#) x 10

My Time = 23:56

*Post Workout

10 minutes of stretching

 

[TEX_VOLFAN]

* Warm Up

Hand-to-toe walk - Length of Box
Walking lunges - back

(2 Rounds)

Push Ups x 10
Pass thrus x 10
Sit Ups x 10
Squats x 10

*Lift of the day - Back Squat - 3,3,3+

170# x 3, 190# x 3, 215# x 5

* WOD - 20 minutes AMRAP

Tuck Jumps x 40
Walking lunges x 30
Nose-to-Floor Push Ups x 20
Strict Pull Ups/Chin Ups x 10

I did 4 rounds

* Post Work Out

10 minutes of stretching

 

[TEX_VOLFAN]

* Warm Up

Hand-to-toe walk - Length of Box
Walking lunges - back

(2 Rounds)

Push Ups x 10
Pass thrus x 10
Sit Ups x 10
Squats x 10

*WOD

50,40,30,20,10 For Time:
Wall-Balls (20#),
Box Jumps (24"),
KB Swings (50#),

30 min time limit. I did 2 rounds + 30 WB's + 30 BJ's + 6 KBS

* Post Work Out

10 min of stretching

 

[Thrasher865]

What sort of equipment is required to do a variation of this at home? I'm thinking about signing up for a class, but would like to be able to do it from home several days a week.

Could you substitute most exercises if you have a pull up bar, a couple kettle bells, dumbells, etc? Or do I need proper equipment for Crossfit?

 

[TEX_VOLFAN]

If you could get a 45# bar and some weights you would pretty much be set. I would advise going to crossfit.com. They have all the info you need including daily WODS and substitutions for different exercises. I would also advise taking a class for at least 2-3 months just to let a trained instructor to teach you the right form on some of the Olympic style lifts. If you don't know what you are doing you could hurt yourself pretty easy, especially at heavier weights. If you have any other questions feel free to ask.

 

[TEX_VOLFAN]

* Warm Up

Hand-to-toe walk - Length of Box
Walking lunges - back

(2 Rounds)

Push Ups x 10
Pass thrus x 10
Sit Ups x 10
Squats x 10

*WOD

Cash in - Run 2 miles (25 minute limit) - ran it in 17:01

Deadlift ladder (Different stations going from 95# to 450#)
- you have 20 sec to lift, 10 sec to move to next station.

My last full lift was 335# I failed on 365#

Cash out - 50 burpees

* Post Workout

10 min of stretching

 

[HSVol]

What sort of equipment is required to do a variation of this at home? I'm thinking about signing up for a class, but would like to be able to do it from home several days a week.

Could you substitute most exercises if you have a pull up bar, a couple kettle bells, dumbells, etc? Or do I need proper equipment for Crossfit?

You can do most of the stuff at home with KBs, a bar and bumpers, a pull up bar, and jump rope. C2 rower is nice to have, but it's pretty pricey.

If you've got the stuff at home to do it, it'll save you a lot of money over a CF gym. I do not go to a CF gym because it's crazy expensive. For me, it's not worth it, but it might be worth it for you. A lot of people love it.

 

[TEX_VOLFAN]

HS, why don't you start posting up some of your workouts in here?

 

[HSVol]

HS, why don't you start posting up some of your workouts in here?

I usually follow mainsite or do a metcon if I'm not doing the mainsite WOD, it's not elaborate programming like you're getting. I think you're probably getting more mileage out of your WODs than me. My biggest issue is that I'm trying to fit warm up, WOD, and cool down into a 30 minute window because I'm squeezing it in between work and night class. I'm really not a good CFer right now.

But I can participate more here. Last night I just did Elizabeth and I hate her.

Which reminds me, Thrasher, you'll need rings, too. Those are pretty important. I haven't ponied up for rings yet and I've been CFing for years. LOL

 

[TEX_VOLFAN]

I think he can do just fine without rings. I practice dips with them, but I can't do enough of them to put them into a WOD. I just do dips on the weight bench or tractor tire.