Crossfit

#851
#851
* 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 Time (Teams of Two - while one is exercising the other does 5 burpees)

a) Kettle Bell Swings (35#) - 300
b) Wall Balls (20#) - 200
c) Sit Ups - 100
d) Bear Complex (95#) - 50

Our Time = 44:18

* Post Workout

10 min of stretching
 
#852
#852
* 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 - (30 minute time limit)

"Angie" - (Modified)

a) Ring Pull Ups x 100
b) Box Jumps (24") x 100
c) Sit Ups x 100
d) Squats x 100

My time = 23:29

* Post Workout

10 minutes of stretching
 
#853
#853
i'm just over 3 weeks in and it's made a huge difference. My chest, arms and back all look different and my love handles are almost completely gone.
 
#854
#854
crazyguy said:
i'm just over 3 weeks in and it's made a huge difference. My chest, arms and back all look different and my love handles are almost completely gone.
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Good for you, crazyguy. It's very effective in that manner. Take care of those shoulders.
 
#858
#858
5vols said:
better off just bodybuilding
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I think it's safe to say that people that do CrossFit aren't remotely interested in bodybuilding. Bodybuilding isn't for everyone. Neither is CrossFit. CrossFit isn't perfect and there are legitimate downsides to it, and it definitely shouldn't be done by a novice without a legitimate coach.

I'd love to hear why you think people would be better off bodybuilding, though. Do you believe that one size fits all?
 
#861
#861
* 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 - 20 minute AMRAP

a) Deadlifts (185#) x 10
b) Squats x 30

I finished 7 rounds + 10 deadlifts

* Post workout

10 min of stretching
 
#863
#863
Haha...

DrywallCrossFit said:
Based upon the first workout, it would appear the fatties are going to really struggle in the @CrossFitGames Open. #WSOE
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DrywallCrossFit said:
RT: CrossFit just made over $1,000,000 off registrants to tell them to do 7 minutes of burpees. That might be the greatest thing I've ever seen.
Click to expand...

When I saw the first open WOD for the games, I laughed and thought it was pure genius. Eff 7 minutes of burpees.
 
#869
#869
Last time maxed out I deadlifted 365#. At first the big numbers was something I went after. Since I hurt my shoulder I'm just concentrating on my cardio/stamina. Just getting to the age where the big weights just lead to injuries. When you do workouts like I did yesterday its easy to lose form after 4-5+ rounds. That's where people get injured.
 
#870
#870
Had a great workout today. I'll post it up in about an hour. At the breakfast house loading up on some protein!
 
#871
#871
* 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 - (Rest 30 seconds between each exercise. Score will be total reps throughout the 10 exercises)

a) Front Squats (115#) - 1 minute = 14 reps
b) Sit Ups - 1 minute = 26 reps
c) Row - 1 minute = 15 calories
d) Deadlifts (135#) - 1 minute = 20 reps
e) KB Swings (45#) - 1 minute = 25 reps
f) Burpees - 1 minute = 12 reps
g) Walking Lunges (w/ 25# plate) - 1 minute = 17 reps
h) Back Squats (115#) - 1 minute = 11 reps
i) Lateral Jumps (Over deadlift bar) - 1 minute = 13
j) Front Squats (115#) - 1 minute = 8 reps

My score = 161 reps

* Post Work

10 minutes of stretching
 
#872
#872
* 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 - Total Reps for score

a) Burpees - 7 minutes = 80 reps

Rest 3 minutes

2 Rounds
b) Front Squats (135#) - 4 minutes = (20, 15 reps)
c) Sit Ups - 3 minutes = (50,45 reps)
d) Ring Pull Ups - 2 minutes = (30, 25 reps)
c) Bar Jump - 1 minute = (30, 30 reps)

Total score = 325 reps

* Post Workout

10 minutes of stretching
 
#873
#873
When you do stuff like the front Squats for time, do you re rack for a break or keep it in position?
 
#874
#874
The actual work out calls for a squat clean, but with my shoulder injury I have to use the rack and just do front squats. I keep the bar on my chest as long as I can. If I need a small break, re-rack then take it back off and keep going.
 
#875
#875
I'm telling you right now, those 7 minutes of Burpees tore me up! That was actually the day 1 WOD for the Crossfit open.
 
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