Did Isabel today for the first time:

30 Power Snatches for time

Finished in 4:03 using 95lbs. Will definitely move up in weight next time. And bumper plates are awesome...

8/8/2011 7:25:35 PM

I don't know that I could just do strict CrossFit. It's great for gpp, but as maximus has pointed out (I hate to agree with him at all) it's not enough if you care about strength gains.


I personally prefer to add in strength work and Olympic Lifting with CrossFit WODs....does that mean it's not technically CrossFit? Who knows....and I don't care. At the end of the day, it's about getting people to move more and be healthy 0 in whatever capacity that means.

8/8/2011 8:39:35 PM

Ive never been in the shape I have gotten myself into outside of crossfit.

that said, I also add in straight strength workouts and lifts to my WODs. I think it is a matter of preference.

I do also agree that kipping pullups are worthless and more dangerous than beneficial. also, that it is extremely difficult to maintain proper discipline in your form doing high reps of oly lifts.

all said, the shit works for me.

8/8/2011 9:19:48 PM

Crossfit is glorified circuit training wrapped up in a community atmosphere that some people dig.

Maybe I am wrong...But, what makes Crossfit workouts, Crossfit?

8/8/2011 9:24:14 PM

Any tips for taking care of your hands? I have ripped mine to shreds over the past couple weeks, not just on the part of the hand right below the fingers but the fingers as well. Right now I am just taping them up as best I can but by the end of the workout that is pretty much worthless.

8/8/2011 9:49:47 PM

^^ Typical circuits are mindless. Generally there is a rest period somewhere in there. CrossFit is timed. You're trying to complete a task as fast as possible or complete as many rounds/reps as you can in a certain time domain. CrossFit itself is not JUST circuits though. Occasionally they throw in skills/gymnastics and regular lifting. There is also no isolation movements, which a lot of circuits tend to include. The main thing for me is that it's not boring. Some people don't prefer to do a set of something...then rest 3-5 min...repeat for 3 exercises then hop on the elliptical. I will never do "cardio" again.


^ Luke, try getting a callous trimmer from a grocery store and/or a pumice stone. Daily maintenance is important to keep those things sanded down PRIOR to a workout to prevent tearing.



On a side note, I ran a 5k (pretty hilly) in 20:45 this past Saturday...only training was CrossFit and an endurance class on Saturdays (usually sprints)

8/9/2011 5:42:51 AM

Stupid question maybe. Is everyone on here doing crossfit workouts @ a "crossfit" gym, or are some at home, or at a regular gym doing their own circuits?

8/9/2011 7:21:47 AM

I do mine at a crossfit gym. You can do them other places but people get in the way and stations may not open. Plus, I like the competitive atmosphere.

8/9/2011 10:55:56 AM

Are you working with an instructor? or do you just go in and do your own workout. Where do you get the workouts? Is there a series, monthly, weekly, yearly?

8/9/2011 11:31:02 AM

i go in during one of the class times. there is always an instructor and it is month to month.

8/9/2011 12:43:12 PM

Makes sense. The 30 minute and 60 minute classes make sense to me, I was talking to a guy at a party this weekend and he was talking about 9 minute workouts, and doing a series 3 times that lasted 4 minutes. Didn't know if there was a p90x home version, or if he was just looking up workouts on youtube and busting them out in his garage.

8/9/2011 1:21:54 PM

One of the reasons I was hesitant to start for a long time was that I didn't really get how the workouts would work and was scared of being the noob asking those questions. The sessions at the place I go are 55 minutes (on paper; they often run over) and from looking at the prewritten WODs (not from the specific gym, but the girls, etc.) I didn't really see how they'd make that last an hour. I'm not sure if all of them follow a similar format, but we usually do a dynamic warmup, some strength work (usually a few different lifts) and then a WOD for time, then stretch.

But it's easy to be a little intimidated imo because Crossfit people seem to just know how Crossfit works and looking in when you don't yet is a bit weird, because it's not like WODs come with a ton of description.

[Edited on August 9, 2011 at 1:35 PM. Reason : .]

8/9/2011 1:34:24 PM

I do CrossFit at my regular gym, my CrossFit gym, and at home...you really aren't limited to even needing a gym to perform workouts.


The first post of this thread has a TON of workouts you can do pretty much anywhere:

http://www.board.crossfit.com/showthread.php?t=50739

8/9/2011 3:18:54 PM

Fran whipped my ass today. Did the rxed thrusters but had to use some bands on the pullups. Finished in 12:05. What really killed me is I sprained both my thumbs bailing on a front squat max attempt when I stupidly had my thumbs in front of the bar. That made it near impossible to do more than three reps in a row since just holding the weight was tough. I think next time I will be able to get a sub 10:00 without any trouble granted I don't have injuries.

8/9/2011 7:23:21 PM

WolfMiami let me know if you want to join me at my gym. typically no charge for a week.

8/9/2011 9:46:17 PM

Coming back from knee issues that didn't allow me to squat for the past 4 months

Got up to 165x3 on Front Squats (way off old numbers)

then

5 rounds
5 burpee muscle-ups
10 push press, 95lb
10:13




6 hours later:

5 rounds
5 Deadlift, 275
10 Burpees
4:35

8/9/2011 10:13:02 PM

21-18-15-9

135# push jerk
lateral burpees

10:34

really tired after this one...surprised me

8/10/2011 8:35:51 PM

^Which gym do you go to? I finally canceled my cable, so now I can afford a crossfit gym and am trying to decide which gym to join.

8/10/2011 9:37:31 PM

forged fitness

8/10/2011 10:01:29 PM

Travis, I may take you up on that in late september. I have been doing HEAT fitness on glenwood south and its been great, but I think crossfit might add some extra strength training just to change things up.

8/11/2011 7:12:48 AM

sounds good mang. just let me know

8/11/2011 8:46:01 AM

AMRAP
400 m run
5 Deadlifts

4 rounds @ 225 dls

5'11, 150

8/11/2011 3:53:57 PM

20 box jumps 24"
15 dead lift 225#
15 pull ups
3 rounds

9:52

then

3-3-3-3-3 cleans

[Edited on August 11, 2011 at 5:45 PM. Reason : !]

8/11/2011 5:45:37 PM

Today - Annie:

50-40-30-20-10

Double-Unders
Abmat Sit-ups

13:27

Those abmat sit-ups killed me on the 40 and 30 rounds.

8/11/2011 7:24:09 PM

800m run
21 power cleans 135#

3 rounds

14:52

a lot of heavy weight/sprint workouts this week.

8/12/2011 7:16:51 PM

Today was absolutely brutal. Filthy Fifty:

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Burpees were my absolute undoing. 36:10

8/13/2011 1:54:37 PM

^I did that yesterday with my Dad. Hard as hell. I finished in 47:49. The vomit sessions during the burpees really hurt my time.

My 60 something year old Dad finished in 36 minutes. And this was after he finished a 45 minute bicycle ride with my brother in law.

8/15/2011 11:08:30 AM

Quote :

"The vomit sessions during the burpees really hurt my time."

LOL

good man sticking in there and finishing.

8/15/2011 11:16:46 AM

^^ HA! I was definitely glad there were no vomit sessions during my run at it. And your dad sounds like an animal if he could pull that time at his age, especially after a bike ride.

8/15/2011 11:38:42 AM

Did some overhead squats, front squats, and back squats

then:


25 Deadlift, 1.5 x BW (265)
25 Pull-Ups
25 KB Swings, 2 pood (70lb)
25 Burpees

7:25

8/15/2011 3:23:43 PM

^ Nice time, good to see you can squat again


Today:

20min AMRAP:

7 - Sumo High Pull 95lb
7 - DB Hang Power Clean 35lb
7 - DB Front Squat 25lb

Had to use dumbbells for the last two instead of the rxed movements due to a thumb sprain preventing me from doing any cleaning, pressing, or overhead squatting. Got 9 rounds in.

8/15/2011 7:37:06 PM

^ yeah, the squatting is still touch and go...it takes me 45 min to mobilize before I can even work out....good thing I have an easy job

8/15/2011 8:40:43 PM

I got the itch to try CF but I just don't see the real merits: help me see the light. I guess I don't see the method behind workout selection and a lot of the exercise seem redundant (i.e. push-jerk and thrusters). How many times a week are you guys doing WODs? Are you supplementing with other work?

8/15/2011 8:47:57 PM

got my first muscle up the other day. then did 3 more after it.

Ive been strong enough to get one for awhile now but my form was always bad.

felt good to knock one out finally

8/15/2011 11:08:21 PM

Going to break my Crossfit cherry this weekend. My sister is a Crossfit trainer/competitor in Raleigh and she's coming down to Charleston for the weekend to go to a wedding. I'm finally letting her drag me to the local Crossfit gym to get in a workout.

I've always avoided Crossfit because of the cost of the gym membership. I just can't justify it when I can have a regular gym membership for sometimes less than half the price. But now my work schedule has increased to the point where I putting that hour or so into the gym 3 or 4 times a week is really becoming a strain. The short, high intensity Crossfit workouts are looking very appealing right now. So I think I'm going to get into for maybe 6 months to a year...then try to do it at home (or a local park...there are several close by). My sister already does a lot of her workouts at home.

Anybody else do their Crossfit from home?

[Edited on August 16, 2011 at 9:37 AM. Reason : .]

8/16/2011 9:08:54 AM

I do some of the workouts at home and the heavier weight workouts at a globogym


If you are unfamiliar with the lifts then I would sign up for like a month membership, get all the lifts down and then do your own thing so you can save money. Granted im in grad school so thats why i do it this way.


At home, I have an olympic bar, ~160lbs in weights, 1pood KB, pullup bar, 20lb medicine ball (bball filled with sand), jump rope and an old tree stump for a box jump. I can do prolly 75% of the crossfit workouts at home.

On days where i dont like the WOD at the CF mainsite or Sealfit.com, i just makeup my own.

[Edited on August 16, 2011 at 10:56 AM. Reason : d]

8/16/2011 10:55:10 AM

I have done WODs in regular gyms while traveling and I pretty much always find I don't get as good of a workout mainly because I push myself harder at my crossfit gym since others are doing the workout at the same time and whatnot. That is my main motivation to go to a crossfit gym to workout vs doing at home or at a regular gym, not to mention it is much nicer to be able to use bumper plates and all that fun stuff.

8/16/2011 11:22:12 AM

^just gave the downsides to doing what I do

For me I would absolutely kill to have bumper plates. I really dont like doing heavy overhead lifts cause i cant just drop the weight.


I usually dont have a problem with the motivation factor but im sure it would help.

8/16/2011 11:58:10 AM

If I ever build a home gym I will definitely have bumper plates, after working out at my xfit box I can't imagine going back to regular ones. Being able to ditch heavy weight at the top of a snatch or something like that without worrying is great. Makes WODs like Isabel so much better. You can get some from Rogue Fitness for not too much and if you have enough metal plates you only need one set and then you can just add metal 35's and smaller to increase the weight.

8/16/2011 12:22:42 PM

Yea eventually i will buy some, just dont have the funds since im a poor graduate student.

really all i would need is 2 45 lb plates. maybe this years xmas gift

8/16/2011 12:43:36 PM

^ Wright Rubber has some good deals. The first set I got has lasted well over 2 years and the others I've had for about 4 months with no issues. If you have problems within the first year, they'll replace the plate no questions asked.


Just checked the Web Specials...their 35lb bumpers are uber cheap right now



did a second skill WOD last night


Muscle-Up practice

3-4 muscle ups on the minute every minute for 20 min

ended up getting 63 in the 20 mins

8/16/2011 4:21:32 PM

3 Rounds

25 x Pull-Ups
200ft Farmers Carry - 70lb KB's
25 x Hand Release Push-Ups

15:00

Hand release push-ups after my arms were shot from the farmers carry = brutal

Afterwards did 100 abmat situps for time, 4:45

8/16/2011 7:17:28 PM

For the 45s, what kind of precision do the bumper plates have? You can buy ivanko, barbell, Olympic, weider, etc and each one comes with it's own imprecision and tolerance of weight.

You figure over a couple hundred pounds, even five pounds off could make a big difference. I love bumpers, but anyone know if they're true to their weight and hold it for a long time (since they don't rust). Cuz I'd love some used, but don't know if they are good for a long time.

8/17/2011 7:52:36 AM

Back Squats: 3 3 3 3 3

AMRAP - 12 min

6 x Front Squat - 135lb
20 Double Unders

Got 7 rounds in, wanted 8 but still thought it was a solid day. Double unders are my new best friend now, I have those things down pretty well.

8/18/2011 8:32:12 PM

Double Day

Warmed up with some light Front Squats

3x3 Power Cleans at 185

5 Rounds for time
10 Burpees
10 Push Press, 95lb
30 Double Unders
9:03



3+ hours later

5 x 1 min rowing, for max calories (24, 21, 20, 24, 23)

2 x max reps DB Incline Bench
2 x max reps DB Bentover Row


21-15-9
Box Jump, 24"
KB Swing, 52lb
3:31

8/18/2011 8:38:38 PM

Hang power cleans

Worked up to a few sets at 190


Then:
25 deadlifts, 225
50 pull ups
25 deadlifts, 225

4:37

8/19/2011 6:23:24 PM

Yesterday was basically a workout of some of my most pathetic exercises:

5 Rounds of:
5 x Wall Waks
10 x Toes to bar
15 x Ring Dips

18:41

Better than the average time at my box but still not happy with it. I am not good at wall walks at all.


Today was a team workout:

2 rounds
Bear crawl to manmaker with 35 lb dumbbells (bear crawl with the dumbbells about 15 ft, do a pushup, a row with each arm, then stand up into a full clean and press the dumbbells overhead and repeat 5 times for each round)
Row 30 cals
20 Box jumps
20 Burpees

Our team came in 2nd out of 4 with a time around 31:40. You couldn't go to the next exercise until one of your teammates got to the one you just finished.

8/20/2011 1:23:24 PM

Endurance WOD

20 x 100m sprints
Rest as long as the sprint takes
Times ranged from 17-21 sec

Then:
Partner WOD

50-40-30-20-10
Kb swings, 52lb
Pull ups

Rest 3 min

50-40-30-20-10
Squat thruster, 75lb
Hand release pushups

21:40

8/20/2011 8:10:41 PM

That sounds awful...

8/20/2011 8:48:44 PM

4 rounds for total score:
30 seconds max rep push-ups
30 seconds rest
30 seconds max rep air squats
30 seconds rest
30 seconds max rep ab mat sit ups
30 seconds rest
30 seconds max Calorie row
30 seconds rest

Got 260, goal was to beat 250 so I am glad I did that but I still feel like I could do better. Three weeks ago I might have gotten 225 though.

8/22/2011 7:17:25 PM