Crossfit

#1,026
#1,026
crazyguy said:
I've been paleo for a few months now and thats when I really started seeing changes in my body. I usually eat whatever on Saturdays, but I find myself eating less and less crap on saturdays as time goes on. It's not too bad once you commit to it for awhile. Might want to join a coop or the like to save money on Fruits and veggies.
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It's going really good so far. Helps a lot that my gf cooks. Keeps it from getting monotonous. Doing it clean for a month then do as much as possible after that.
 
#1,027
#1,027
*WOD - For Time

A) Run 1 mile (8:10)
B) Deadlifts (145#) x 25
C) Bench Dips x 35
D) Deadlifts (145#) x 25
E) Bench Dips x 35
F) Run 1 mile

* Deadlifts done standing on a 45# plate

Finished in 32:31
 
#1,028
#1,028
* WOD

10 Rounds (Do at the top of each minute)

a) Back Squats (135#) x 3
b) Sideways bar jump x 21

5 Rounds (Do at the top of each minute)

c) Back Squats (155#) x 2
d) Squat with 20# medicine ball x 7

5 Rounds (Do at the top of each minute)

e) Back Squats (175#) x 1
f) Ring pull ups x 7

5 Rounds (Do at the top of each minute)

g) Back Squat (195#) x 1

Score is the weight you lift each minute. You must complete both exercises in under a minute for the weight to count.

Total weight lifted through all finished rounds = 6,235#
 
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#1,029
#1,029
Well, I haven't posted here in a bit but I figured I'd give an update about the team competition I mentioned that I was doing a while back. The competition was Saturday and our team consisted of two guys and two girls. It was 5 workouts, 3 scheduled WODs and 2 floater WODs.

WOD #1
"31 Heroes"
31 minute AMRAP of:
8 135# thrusters (the actual workout is 155# but due to the length of the comp it was scaled)
6 15ft rope climbs
11 30" box jumps
switching off with your partner on a 400m 45# sandbag run

This WOD was BRUTAL, my box has low ceilings so we don't do rope climbs. The climbs absolutely killed me, I don't have any foot technique so I was using straight upper body. After about the second round I was toast and couldn't even get up. Needless to say this was our worst WOD our team only got a score of 41 and I'm guessing that was total reps. Oh well, time to start climbing

Floater WOD#1
90 seconds of max 120# atlas stone ground to shoulder cleans

Considering I was quite pissed off at sucking up the previous WOD I banged out 18 and was pretty happy with that.

WOD #2
15 minutes to work up to a 1 rep max on thruster, power clean, snatch, and jerk press; each team member chose a lift and only maxed on their respective lift

I did thruster and got 220, PR for me (it had to come from the floor)

Floater #2
2 rep max weighted pullup

We had some trouble getting the belt which held the weight on and off and ran out of time as I only got one attempt and got 53# I feel I could've done more but again ran out of time.

WOD #3
225# deadlift, 60# dumbell swing, t2b, and burpee. The rep scheme went 1,2,3,4,etc. but the kicker was that you couldn't move to the next lift until the team members completed there's (like running the bases in baseball) - also the women's weight was less obviously on the deadlift and db swing.

We got 7 full rounds plus 17 reps.

We finished 18th of 23 teams which isn't great, but considering it was each of our first time, I'm ok with it. Overall it was an awesome experiences and I really enjoyed it. I will definitely compete again.
 
#1,030
#1,030
Awesome job Papa. Sounds like good times. I've been out for about 6 weeks now. Planning on getting back to it next week. I've really missed going. My shoulder surgery is put on hold for now, so it's time to get busy.
 
#1,034
#1,034
* 10 minutes

-At the top of each minute

- Back Squat (135#) x 4

* WOD - 10 rounds (20 min limit)

- Back Squat (135#) 1,2,3,4,5,6,7,8,910

(Between each round)

- Squat x 12
- Sit Ups x 9
- Bench Dips x 12

Finished 8 rounds in 20:57
 
#1,036
#1,036
* 10 minutes

- 95# front lunges x 6
(at the top of each minute)

* WOD - 3 rounds (25 min limit)

- Run 150M
- Lateral bar jumps x 75
- Run 150M
- Walking lunges x 50
- Run 150M
- Ring pull ups x 25

(Finished 2 rounds in 28:03)
 
#1,038
#1,038
Do it man. I love it. I've been a pretty decent runner all of my life and i'm in the best shape of my life. I love it.
 
#1,039
#1,039
* 10 minutes - 1,2,3,4,5,6,7,8,9,10 (at the top of each minute)

- Deadlift (185#)

* WOD - 15 Min AMRAP

- Sit-ups x 7
- Burpees x 4
- Deadlift (235#) x 1

Finished with 12 rounds
 
#1,040
#1,040
what motivates everyone to workout everyday?

I joined a gym a week ago and I have not gone once; yes I'm ashamed to admit this. Motivation is my problem. What motivates you?
 
#1,041
#1,041
The competitiveness of crossfit is what keeps me going back. Racing against the clock, trying to beat the guy, and sometimes a girl, that's next to you. These are things I didn't get going to a Globo Gym. Also crossfit is so diverse, you hardly ever do the same workouts, and if you do they are months apart. At the regular gym it was just sooo damn boring.
 
#1,042
#1,042
cool man - I've checked out crossfit and I've done P90x before - definitely looks more intense.

Would it take a few weeks of conditioning before jumping into crossfit? It doesn't look like sometime you can just jump into...
 
#1,044
#1,044
* 7 min to find max deadlift (start with empty bar)

335# max

* WOD - 3 rounds for max score

- Squat w/ Med. ball (20#) - 1 minute
- Box Jumps (20") - 1 minute
- KB snatch (45#) Lt arm only - 1 minute
- Bench Dips - 1 minute
- KB Swings (70#) - 1 minute

(Rest 2 minutes between rounds, Score = Total Reps)


Total Reps = 245
 
#1,045
#1,045
* Hero WOD - 30 minute limit

"Bradley"

10 Rounds

- Run 100M
- Ring pull ups x10
- Run 100M
- Burpees x 10

(Rest 30 seconds between rounds)

I finished 8.5 rounds in 30 minutes
 
#1,046
#1,046
First round of battle of the boxes qualifying was today. 2 5 min ladders with 2 min rest inbetween.
1. Ladder deadlift (185) and box jumps (24)
2. Double kettle bell front squat (44) and over the hurdle hand release burpees.

I did 87 reps on the first and 38 on the second. My second round was a pretty bad score. For the 8 boxes competing I'm 26th overall and 5th at my gym so far. Weights are so low because I'm in intermediate. I'm exausted. Hoping to move up the board over the next 4 weeks as the wod's include more running.
 
#1,047
#1,047
*Death By KB Snatches (12minutes)

- KB snatch (45#) - 1 first minute, 2 second min, etc. all the way to 12 on the last minute.


*WOD - AMRAP 18 minutes


Turkish Get-ups (40#) – 4,
Kettlebell Swings (70#) – 8,
Suitcase Lunges (50#) – 12*,

*Switch hands each round.

Finished with 4 rds + 1 TGU
 
#1,048
#1,048
crazyguy said:
First round of battle of the boxes qualifying was today. 2 5 min ladders with 2 min rest inbetween.
1. Ladder deadlift (185) and box jumps (24)
2. Double kettle bell front squat (44) and over the hurdle hand release burpees.

I did 87 reps on the first and 38 on the second. My second round was a pretty bad score. For the 8 boxes competing I'm 26th overall and 5th at my gym so far. Weights are so low because I'm in intermediate. I'm exausted. Hoping to move up the board over the next 4 weeks as the wod's include more running.
Click to expand...

Keep up the good work!!!
 
#1,049
#1,049
crazyguy said:
First round of battle of the boxes qualifying was today. 2 5 min ladders with 2 min rest inbetween.
1. Ladder deadlift (185) and box jumps (24)
2. Double kettle bell front squat (44) and over the hurdle hand release burpees.

I did 87 reps on the first and 38 on the second. My second round was a pretty bad score. For the 8 boxes competing I'm 26th overall and 5th at my gym so far. Weights are so low because I'm in intermediate. I'm exausted. Hoping to move up the board over the next 4 weeks as the wod's include more running.
Click to expand...

Nice man!

I got a 245# squat clean this week. A few of us at our box have started a competition style WOD every Thursday night at 8pm the workouts are brutal but I've been getting a lot of really good results.

I'm doing a competition my box is hosting Oct. 13. It's pretty cool because it's a % of bodyweight comp which you never really see in crossfit. The idea is that instead of having one heavy ass weight that everyone has to do the same amount of reps regardless of bw, the lifts will be based on your % of bodyweight.

Unfortunately it won't matter for me as much as I weight 185 so the weights will mostly be the same. It really benefits the smaller guys. Anyways it will be another great training opportunity.
 
#1,050
#1,050
* Bear Complexes (95#) - Do 1 ever 30 sec. 15 rounds

* WOD - AMRAP for 20 minutes

- Deadlifts (95#) x 5
- Power Snatch (95#) x 5
- Front Squat (95#) x 5
- Push Press (95#) x 5
- Back Squat (95#) x 5

(Total Reps = Score)

My Score = 150
 
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