Crossfit

#977
#977
HSVol said:
Really? In a CrossFit gym? 1 pood, 1.5 pood, and 2 pood KBs are the typical weight description for KB weights. Weird. Hard to believe you guys don't use that terminology. Not criticizing, it's just surprising.

1 pood: 36 lbs
1.5 pood: 54 lbs
2 pood: 72 lbs

This was the CF Mainsite WOD from Sunday:

SUNDAY 120513

"Jag 28"

For time:
Run 800 meters
28 Kettlebell swings, 2 pood
28 Strict Pull-ups
28 Kettlebell clean and jerk, 2 pood each
28 Strict Pull-ups
Run 800 meters
Click to expand...

Ha, yeah we use "pood" also, and yeah it was 2 pood.

we did "Jag" yesterday as well. I did it Rx and finished in 22:09. I've gotten so used to kipping and the strict pullups were brutal after kb swings and the c&j's.

Today's WOD:

"Lynne"

5 rounds, max reps - body weight bench press (185lbs) and pullups.

*not for time, resting about 1 min between sets.

score = total reps

my score = 155
 
#979
#979
*WOD - 20 minutes

7 rounds

a) KB (45#) Clean & Jerk x 5 (Lt arm only)
b) Bench Dips x 15
c) Squats x 20

With time remaining

d) KB (45#) Snatches (Lt arm only)

(Score = Total snatches)

Finished with 25 KB snatches
 
#980
#980
* WOD

-In 10 minutes for total reps

a) As many lateral jumps as possible
b) At the top of every minute do 3 Deadlifts (185#)

-In 5 minutes

c) Find 1 Rep max Deadlift

-3 minute break

7 minutes AMRAP

d) Run 100M
e) Burpees x 7

Finished with

(a,b) = 220 Reps
(c) = 325#
(d) = 7 rounds
 
#981
#981
* WOD - For Total Reps

- 2 Rounds (5 minutes of each exercise)

a) Squats w/ 20# medicine Ball
b) Sit Ups
c) KB Swing (50#)

* Run 150M at the top of every minute

Total Reps = 325
 
#982
#982
* WOD - 30 minute limit

"Wittman"

7 Rounds for Time

a) KB Swings (50#) x 15
b) Front Squats (95#) x 15
c) Box Jumps (24") x 15

My Time = 27:40
 
#983
#983
My best friend does this where he lives, and the results speak for themselves. However, I have read multiple publications where licensed trainers with degrees centered around this type of profession (i.e. training) say the lack of correct form that is taught in Crossfit can be very dangerous. I know nothing about it, to be honest.
 
#984
#984
I can only speak of my Crossfit gym, but proper technique is priority number one. Like, it is pounded into your head. A lot.
 
#986
#986
* WOD - For max combined load

At the top of every minute for 10 minutes
a) Squat Cleans (205#) – 3
b) Burpees – 5

For the following 5 minutes
c) Squat Cleans (205#) – 2
b) Burpees – 5

For the last 5 minutes
d) Squat Cleans (205#) – 1
b) Burpees – 5

Your score will be the 20 bars added together. For the minute to count towards your score you must complete the clean and burpees in under a minute.

My total max load = 4,100 lbs
 
#987
#987
I've been doing Crossfit for 3 years (6 month break in the middle of 2011) and I have to say: Crossfit mixed with a disciplined Paleo diet makes incredibly quick changes. I have been back at Crossfit since October and have seen good gains. However, my biggest gains have been in the last 3-4 weeks on a strict Paleo diet. Just yesterday I PR'd by 3RM press, 1RM push press, 3RM back squat and made my old 1RM back squat look easy. While I still need to lose more body fat (love handles), I'm amazed that after 3 years, I still find Crossfit to be incredible.
 
#988
#988
VolinArizona said:
I've been doing Crossfit for 3 years (6 month break in the middle of 2011) and I have to say: Crossfit mixed with a disciplined Paleo diet makes incredibly quick changes. I have been back at Crossfit since October and have seen good gains. However, my biggest gains have been in the last 3-4 weeks on a strict Paleo diet. Just yesterday I PR'd by 3RM press, 1RM push press, 3RM back squat and made my old 1RM back squat look easy. While I still need to lose more body fat (love handles), I'm amazed that after 3 years, I still find Crossfit to be incredible.
Click to expand...

People look at me funny when I tell them I eat Paleo. They think my wife and I are crazy.

Maybe we are, but my blood numbers, overall health, and appearance say otherwise.
 
#989
#989
Proper form is a huge deal at my box. And I'll agree with the paleo comments. I didn't lose weight until going paleo, abut when I did my gut basically dissapeared. Honestly, paleo + crossfit = amazing results.
 
#990
#990
Anyone do Murph yesterday? I Rx'ed it (25# weight vest) and did the reps unbroken, as in 100 pullups before moving to pushups, 200 pushups before moving to airsquats, etc.

My time was 53:51, not great but I finished.
 
#991
#991
First time I did Murph (Jan '11) I did it in 58:14 , modified with Jumping pull Ups

Second time (May '11) I did it in 1:01:12. Did kipping Pull ups no vest.
 
#992
#992
Did Murph a couple years ago without the vest in 55:something.

Yesterday reminded me to fully do Warmups and stretches. Didn't do my leg swings and hip opener and hurt my hip flexor in the following Metcon:

10-9-8-7-6-5-4-3-2-1 of:
115# squat snatch
Toes to bar
Split jumps
 
#993
#993
PapaBurgundy said:
Anyone do Murph yesterday? I Rx'ed it (25# weight vest) and did the reps unbroken, as in 100 pullups before moving to pushups, 200 pushups before moving to airsquIats, etc.

My time was 53:51, not great but I finished.
Click to expand...

unbroken is beastly. I was traveling and missed it. I still haven't done it.
 
#994
#994
crazyguy said:
unbroken is beastly. I was traveling and missed it. I still haven't done it.
Click to expand...

I don't know that I'll be doing it again. I checked the main site and it says to partition the reps as needed, so I think my coach misinterpreted... I've had T-rex arms for the last two days from the pullups.

Today's WOD:

A.) work up to a 90% squat clean max and complete 1-1-1-1-1 resting exactly two minutes in between sets.

B.) 3 rounds for time of 10 PC (@ 75% of the weight used in A) and 15 wall balls at 20#

My weight and time
A) 223#
B) 157#, time 5:30.
 
#995
#995
Anyone tried any of the new(ish) Reebok Cfit shoes? I'm currently wearing a pair of Brooks Pure Cadence running shoes, part of their minimalist line, but they're starting to breakdown. A friend of mine is wearing the RealFlex and is pleased. I do some distance running, about 6 mi or so at a time 2 to three times per week since I've gotten back into crossfit, and was curious if these are good for both lifting and distance running. Any thoughts would be appreciated. From a distance standpoint I'm a fan of the Nano. Thanks guys!
 
#996
#996
most of the crossfiters that i know wear different shoes for distance running and just working out. I wear nike lunarglide 3's for longer runs (i usually run about 3 miles after my wod) and i'm looking at options for my wod. inov-8 is big at my gym, but i'm thinking about just going with addidas sambas. I need something to keep my off of my toes during olympic lifting...half the time i'm doing it barefoot.
 
#997
#997
Registered for my first crossfit competition. It's team competition, 2 guys 2 girls, in Glenwood Springs, CO on July 28th. I have almost two months to get in competition shape. I'm planning to bust ass over the next month and a half.
 
#998
#998
PapaBurgundy said:
Registered for my first crossfit competition. It's team competition, 2 guys 2 girls, in Glenwood Springs, CO on July 28th. I have almost two months to get in competition shape. I'm planning to bust ass over the next month and a half.
Click to expand...

Sweet. Good luck.
 
#999
#999
WOD

A.)1-1-1-1-1-1-1 Power Snatch resting one minute in between, 133#

B.)200M sled pull (70#), 30 pullups, 40 box jumps (24"), time = 10:03
 
#1,000
#1,000
Anyone know what the average time is for 'Helen'? I did it on Saturday, my time was 11:05. My goal was sub 10:00. My split after the last run was around 8:30, but that last round of pull ups killed me and my time. My arms were shot.
 
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