bump...its been a painful week breaking back in after the holidays.

7 rounds

7 cleans (95#)
7 mountain climbers
7 ring dips
7 double unders

9:25

the cleans will get you!

1/5/2011 6:57:19 PM

been working out at the globo as of late...hate it (still doing CrossFit stuff though)

I'll be back at CF by the end of the month though

1/6/2011 12:41:59 PM

sore from yesterday:

5 pull ups
10 push ups
15 squats

on the minute for 25 minutes
any missed or incomplete rounds = 5 burpees at the end

I rested for 2 rounds
completed 23 rounds, + 10 burpees

1/7/2011 10:31:03 AM

strength work
snatches
front squats
press


then:

5 rounds
10 wall ball, 20lb
20 squats
10 burpees
9:42

killed the legs...

1/7/2011 3:34:14 PM

when I look at these workouts, all I see is a bunch of high volume leg work and no real focus on a muscle group. There never seems to be any concern for balanced training or muscle recovery times. The concept of crossfit seems great, but the workouts seem to be thrown together in the most haphazard way possible.

1/7/2011 11:41:54 PM

you have seen 2 of the 5 workouts I did this week, one of which was almost entirely upper body. not sure how you can reach that conclusion.

you saw one from PackMan92

1/8/2011 12:37:33 AM

I'm talking about flipping through the workouts on the crossfit website. Besides, this thread is 12 pages long; I can draw a conclusion using more than the last 10 or so posts.

http://www.crossfitbrandx.com/index.php/forums/viewforum/16/

Dec. 30th “Nate”
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings


December 31st “Murph”
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run


January 1st “Jack”
Complete as many rounds as possible in 20 minutes of:
115 pound Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box


January 2nd Rest


January 3rd
3 rounds for time of:
Run 400 meters
30 Overhead squats, 75 pounds
21 Pull-ups


January 4th
Front squat 3-3-3-3-3 reps


January 5th “Fran”
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups


January 6th Rest


January 7th “Rankel”
Complete as many rounds as possible in 20 minutes of:
225 pound Deadlift, 6 reps
7 Burpee pull-ups
10 Kettlebell swings, 2 pood
Run 200 meters


January 8th
Five rounds for time of:
10 Wall climbs
10 Toes to bar
20 Box jumps, 24” box


When I look at this, I see a lot of quad work without a lot of hamstring work. I also see a lot of back work without a lot of chest work. Those muscle imbalances are a great way to get injured. I also see a lot of consecutive days of training the same muscle groups. Your body will not recover as quickly as these exercises are lined up.

1/8/2011 11:53:18 AM

Write a letter to Crossfit. Then shut the fuck up.

1/8/2011 12:03:12 PM

I'm writing my letter right here, so fuck off Billytalent. It's not like your fat ass has ever tried any workout plan.

1/8/2011 12:12:10 PM

firstly, i havent seen anyone on here that goes by the crossfit page for their workouts...its a much more personal thing between your trainer or yourself.

secondly, i think you are a little off in your analysis because of your perspective. these workouts are not designed to fatigue the specific muscle groups. they are designed to fatigue the body and your cardiovascular system. the exercises work together to tire the body.

looking at the workouts you posted, I see a nice mix of workouts designed to fatigue muscle groups and workouts designed to fatigue the cardiovascular system. some days you do legs consecutively but they dont feel "tired" from the day before like they would during a weight training regimen.

these workouts encourage recovery. before I did crossfit, I did workouts that revolved completely around weight training...those workouts crushed muscle groups and required several days rest. these workouts do not. those workouts took an hour +. these take 20 minutes (most times).

I have been training for 16 years and doing crossfit for 2. the difference in my body make up, energy level and results have been night and day from my weight training days

[Edited on January 8, 2011 at 1:24 PM. Reason : .]

1/8/2011 1:23:01 PM

I'm not sure how you can draw a conclusion based on one weeks worth of WODs. CrossFit trains movements, not muscle groups. There's plenty of pressing, pulling, and core.

If you really want to break it down to groups:

Chest: pushups, muscleups, even push press/HSPU/Burpees will hit it
Back: pullups, muscleups, deadlifts
Hamstrings: deadlifts, kb swings, running (if done properly), and um SQUATS
Quads: squats, front squats, overhead squat, box jump
Core: everything







[Edited on January 8, 2011 at 2:10 PM. Reason : ]

1/8/2011 2:06:17 PM

they definitely look like they are designed to tax the cardiovascular system in a good way. As far as strength gains though, I only see gains coming from CNS training and not from muscle gains, and that just seems like a recipe for burnout.

[Edited on January 8, 2011 at 2:23 PM. Reason : squats do very little for hamstrings unless you get well below parallel.]

1/8/2011 2:22:23 PM

^ if you're not squatting below parallel, you're not really squatting...


Hip crease below the knee is the CrossFit standard and that's why I said squats do indeed work your hamstrings and quads (glutes as well)

--------------------------------------------------------------------------------

Did "Jack" this morning at CF Raleigh with the coaches and some other insane athletes...they made my 9+ rounds look like a joke

I'll be doing "Rankel" here within the next hour or so...yay double hero WOD day


[Edited on January 8, 2011 at 4:25 PM. Reason : ]

1/8/2011 4:24:44 PM

Quote :

"they definitely look like they are designed to tax the cardiovascular system in a good way. As far as strength gains though, I only see gains coming from CNS training and not from muscle gains, and that just seems like a recipe for burnout."

make no mistake, you are not going to bulk up doing Crossfit. you will, however, realize strength gains. my pull up, push up and squat numbers are through the roof and my technique is much better.

1/8/2011 5:41:44 PM

Quote :

"^ if you're not squatting below parallel, you're not really squatting... "

not necessarily. I squat way below parallel because I've never had knee problems and I'm only lifting for overall leg development. However, if I were training for powerlifting then I would stop at parallel. It would not make sense to train by squatting extremely deep when you're only going to squat to parallel during a meet; that would make you more prone to get redlighted or squat too deep to max out. This is one of the reasons Westside Barbell recommends box squats to proper squat height, and they produce what I would consider the best squatters in the world.

When my legs were at their biggest and I was lifting my heaviest, I didn't squat much past parallel due to the dislocation I could feel on my knee caps. Once I got to an inch or two below parallel, my calves were pressing hard against my hamstrings. Continuing to squat deeper once this happens only puts you at risk of rupturing tendons and ligaments in your knee.

^I wonder if you can maintain muscle size while on Crossfit if you are already bulked up to begin with. I have no desire to get bigger, but I do want to slim down and get better cardiovascular training. My gut instinct is that the hormonal responses caused by the workouts will cause muscles to reduce the size of the fast twitch muscle fibers and focus development on the thinner slow twitch muscle fibers. I'm pretty certain the latter happens, but I'm not sure about the former.

[Edited on January 8, 2011 at 7:28 PM. Reason : .]

1/8/2011 7:21:22 PM

cycle in heavy lifts to maintain strength before a WOD...size is mostly a function of diet. A lot of CF gyms actually do strength work + a CF WOD.


Rankel
As many rounds as possible in 20min
6 DL, 225
7 Burpee Pull-ups
10 KB Swings, 2 pood (70lb)
200m run
6 Rounds + 6DL + 4 Burpee Pull-ups

[Edited on January 8, 2011 at 8:15 PM. Reason : ]

1/8/2011 8:14:11 PM

Quote :

"I wonder if you can maintain muscle size while on Crossfit if you are already bulked up to begin with. I have no desire to get bigger, but I do want to slim down and get better cardiovascular training."

you and I are probably pretty similar. I started doing crossfit at like 235lbs. I am now 217 and I think my muscle mass in my chest and back is the same, while my arms, legs and shoulders have actually probably gotten a little bigger.

1/8/2011 10:01:08 PM

^^^ive been lifting weights for prolly 4+ years with the first 2 and half being traditional lifting (muscle groups certain days etc) with some cardio sprinkled in. I weighed 170 and could never really gain anymore. maybe got up to 175 a few times.

Been doing crossfit for 1.5 (seal fit the last 6 months) and ive put on 10 lbs of muscle without getting fat. i am stronger on everything across the board as far as lifts go. I generally do what packman said about having a strength portion on top of a metcon.

and im not that strict with my diet, weekends involve drinking, eating out etc etc

[Edited on January 9, 2011 at 11:41 PM. Reason : more]

1/9/2011 11:40:50 PM

Programming

On the crossfit.com mainpage today there is a video with Tony Budding talking about the last cycle of WODs.

1/10/2011 5:39:59 AM

When you attend a level 2 cert., do they suggest how to program your WODs for the classes? Programming WODs is harder than it seems....

1/11/2011 11:43:06 AM

I believe they go over programming in the Level 2 and at the Coaches Prep. It will probably be awhile before I decide to drop another $1000 on one of those. I'd rather get some more specialty certs...not to mention there are a whole host of GOOD affiliates out there to copy programming from. There's also a journal article that goes through the basics (which they don't appear to follow anymore).

1/11/2011 2:17:17 PM

today:

5 Handstand Push Ups
10 Pistols (Each Leg)
15 Body Weight Deadlift
Complete as many rounds in 15 minutes as you can

Then:
Front Squats
5-5-5-5-5

should be fun

1/13/2011 11:48:04 AM

Did the WOD at http://www.crossfitclayton.com today

3 RFT
21 P Snatches, 95lb
50 squats
10:44

1/15/2011 2:44:10 PM

3-3-3-1-1-1 back squats today

ended at 405, did a rope climb between each set

then

50 burpees for time - 3:45


got a cool app today to keep track of my workouts... "myWOD"

1/18/2011 9:35:07 PM

ha, i still can't do pistols a year and a half after breaking my foot. I'm golden on the one, and on the other, I go down, then fall the fuck over

1/18/2011 10:16:26 PM

i just generally suck at pistols and rarely do them...fully healthy

1/19/2011 10:08:24 AM

did my first ever fight gone bad today...

pretty disappointed with my 298

I think I paced myself too much in the first round

1/19/2011 8:42:40 PM

Did a fun one yesterday

9-7-5
Deadlift, 315
Muscle-Ups

6:58

2/5/2011 6:41:24 PM

Quote :

"50 burpees for time - 3:45"

That's awesome. I did 100 burpee pullups today in just under 20 minutes.

2/6/2011 3:22:46 PM

max muscle-ups in 10 minutes....hit 40 (wanted 50)

did manage a PR by 2 min on my 30 muscle-ups though @ 6min 43sec

2/8/2011 3:03:27 PM

I love when muscle ups come up in workouts, but fuck if they arent the worst thing to show up in a workout if you haven't been to the gym in over a week

2/8/2011 3:34:33 PM

yeah, I make it a point to do them AT LEAST once a week

2/8/2011 4:21:24 PM

new PR today doing Crossfit Total - 1035 lbs

1 rep max of:

back squat (345#)
shoulder press (205#)
dead lift (445#)

pretty pumped.

2/8/2011 8:01:47 PM

How much do you weigh?


and I thought a few posts back you did 3-3-3-1-1-1 back squats and got to 405?




[Edited on February 8, 2011 at 9:28 PM. Reason : ]

2/8/2011 9:27:32 PM

I think doing a strength program then doing crossfit to trim down is the way to go.

2/8/2011 10:41:05 PM

Quote :

"How much do you weigh? and I thought a few posts back you did 3-3-3-1-1-1 back squats and got to 405? "

you are right...I mistyped...I did 385 for my back squat in the total...not 345. and I did get 405 before as a PR. for some reason I just wasnt feeling the back squats yesterday.

I am now 212 lbs

[Edited on February 9, 2011 at 6:04 PM. Reason : ,]

2/9/2011 6:03:32 PM

Anyone else going to do the Opens/Sectionals for the CF Games?

2/9/2011 8:55:22 PM

"Tarantula"
15 Thrusters (135 /95)
15 Weighted Pullups (35/20)
21 Thrusters (95/65)
21 Pullups (20/10)
36 Thrusters (65/45)
36 Pullups

10min 10 sec

Actually pretty fun

2/10/2011 3:12:28 PM

that looks like a great time for that workout

2/13/2011 2:33:23 PM

Been off the wagon for a while (getting married during the holiday season is not a good idea). Been back for the last month scaling WODs using CF BrandX. Figured I'd start recording my times as a measure of accountability and for future reference. Going straight CF Main for my WOD's

Today's Wod:
Five rounds of:
5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats

Increase the load each round. Rest as necessary between rounds.

25-30-35-40-45(f) Dropped dumbells after two presses on the last round, but finished out the round for ego's sake.

26/m/5'11"/150

2/14/2011 5:12:48 PM

sooooo...would anyone being willing to help me learn how to do cleans, snatches etc?

i would LOVE to incorporate them into my workouts and i see tutorials everywhere but i would love for someone to make sure im doing it right



om me if nayone is interested :crosses fingers:

ill buy you a beer or a healthy alternative

2/14/2011 5:43:34 PM

^snatches are what I believe to be the hardest crossfit exercise. Part of that reason is because I had no prior experience with them. It definitely helps to have a solid overhead squat technique before hand. Do you still go to state? A lot of the trainers/employees at the carmichael gym do crossfit and can help you out.

With that being said I am still working on my form, it is a very explosive exercise that will drain you out very quickly.



[Edited on February 14, 2011 at 6:52 PM. Reason : asdf]

2/14/2011 6:49:04 PM

^^ get help and lift very light for a while until you have solid form. Girls probably shouldn't even start with a full-sized bar.

2/14/2011 9:30:51 PM

go to lowes or some other home improvement place that sells pvc pipe and get a 7' long pvc pipe and practice over head squats and snatches with it until you get your form down. I always found my footing to be the most difficult, i.e. keeping your weight on your heels and off of your toes.

Crossfit has a forum where you can post videos for critique and they have dozens of threads about form and stuff.

I would truly suggest joining a crossfit gym for at least a month, I know it can become pricey but it is well worth it considering you will get free coaching on form for every lift. After a month or two you should have the fundamentals down and you can go and train on your own and further improve your lifts. The trained professionals that run the crossfit gyms are a small part of why they cost so much more than regular gyms.

2/14/2011 10:40:06 PM

Joie, I just attended the USAW Level 1 Performance Coach Certification this past weekend. I'm pretty much a snatch master now Oh and I can even coach the lift

2/15/2011 5:32:56 AM

One armed snatches with dumbbells is very helpful. At higher weight it forces the hip and shoulder action that is necessary for this move. Also the snatch balance will help you with getting the lower body really working.

2/15/2011 12:52:28 PM

"Annie"

50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

As Rx'd:
11:35

Could definitely shave off some time with a speed rope. All the Y has is plastic tubing.

2/17/2011 2:19:25 PM

Buddy Lee ropes are great!

2/17/2011 4:47:34 PM

^are they really worth the $30+ dollar bucks

I actually like the old school yard jump ropes. I dont have a problem at all doing double unders on those plastic macaroni joints.

is it easier on the buddy lee ones?

[Edited on February 17, 2011 at 6:09 PM. Reason : lee]

2/17/2011 6:09:32 PM

I thought those macaroni ones were the best

2/17/2011 9:50:01 PM