17

8/22/2011 11:57:48 PM

5 Rounds for time:

13 x Pull-ups

100m Sprint

5 x Dead-lifts

14:05. Definitely need to work on my deads some more, been a while since I have done them and I can tell I need to work them into my workouts more.

8/23/2011 11:40:22 AM

I just stumbled across this guy's page...been reading it for an hour and love it, thought I'd share

http://www.forgingelitesarcasm.com/

Also, from that page, found the best shirt ever:

http://tinyurl.com/5uh7n3c

8/25/2011 2:49:47 PM

^ That is pretty hilarious, spent too much time there.

Today:

100 Burpee Pull-Ups for time

21:00

That absolutely wrecked me. Burpees are number one of my most hated list, adding pull ups to it is just cruel.

8/26/2011 8:29:47 PM

Had an awesome workout today, went out to a lake nearby and did some stand up paddle boarding relay races and in between the paddling did 1 minute of as many reps as possible with air squats, sumo deadlift high pulls with kb's, and kb swings.

8/27/2011 1:10:52 PM

Yesterday:

Did some front squats and cleans

Then:

15-12-9-6-3
Power clean, 135lb
Bar facing burpees

8:20



Today:

Partner WOD

200 kb swings, 1.5 pood
150 pushups
75 pull ups

One partner runs up/down hill, while other performs reps of movement. Switch each time partner returns from run. Continue this cycle until all reps are finished.

24:37

9/4/2011 2:03:07 PM

Helen PR today

3 rounds
400m run
21 kb swings, 52lb
12 pull ups

8:09

9/7/2011 3:35:49 PM

Do you know of any reputable Crossfit places in Boone/App? This may likely become very relevant to my interests when I return from my AT thru-hike in 2013.

9/7/2011 4:12:04 PM

Hit a PR yesterday in the 1 mile run, got it in at 6:59. Never run a sub 7 minute mile (or even gotten close for that matter) in my life. Pretty pumped about that one.

9/7/2011 7:47:04 PM

Did 31 Heros today, hero workout for the 31 Seals and Special Forces members who lost their lives in August. Brutal workout, got 4 rounds in.

AMRAP 31 Min
8 Heavy Thrusters
6 Rope Climbs
11 Box Jumps

Workout is done with a partner, one is doing the above exercises while the other runs 400m with a 45lb plate (or dumbbell or sandbag, whatever you have). When the partner running gets back he/she takes off where the other partner left off.

9/10/2011 2:11:17 PM

I've been trolling this thread lately and I wanted to say thanks to all who have contributed. I feel like I've learned something from everybody and about Crossfit (and it's a great motivational thread!).

That said, I think I am going to join a gym. I live near campus currently and am thinking about joining the one in downtown Raleigh (or potentially the one in Cary).

Some of my concerns are that I know it will be a challenge at first as I am sure I am not in great shape for the Crossfit WODs. I am fairly active (basketball, softball, running and the like), but I am over weight. I also have trouble with disciplines with workout routines/sticking with it (which is why I think joining a gym would be great for me) as well as eating disciplines. I have done portions of P90x and Insanity before and I have enjoyed that style of workout. It "seems" Crossfit is somewhat similar to the style of training of Insanity.

Do any of you Crossfit pros have any tips or advice about joining? Should I try to lose more weight to better prepare for joining a gym or is it "ok" to jump right in? I've read on multiple Crossfit sites that it would be fine to join at my fitness level, but I wanted more of a personal perspective from folks. Thanks!

9/11/2011 4:55:48 PM

CrossFit is scalable to any fitness level. Go try out the gyms you're considering and make up your mind that way. The group/community atmosphere will help hold you accountable.

9/11/2011 5:25:09 PM

^^ Don't worry about being out of shape, just go in with an open mind and no ego. The first day I went into my crossfit gym I was about dead just from the warmup because I was so out of shape. Two months later I am running a sub 7 minute mile and feel 1000x better. Like Packman said, the workouts are very scalable to anyones ability level, you just have to be able to check your ego at the door and realize that no one cares if you are using a light weight as long as you are working hard. That was one of the hardest things for me but if I hadn't done it I would have started with too much weight, probably hurt myself, and then I would have quit going.

Keep posting in this thread with your progress, you will be amazed in a few months how much better in shape you will be if you just go in and work hard.

[Edited on September 11, 2011 at 6:01 PM. Reason : .]

9/11/2011 6:00:18 PM

don't be afraid of puking on your first couple of workouts. It has happened to all my friends.

In other news, another crossfit gym possibly opening up.

9/11/2011 10:25:02 PM

Did Cindy today:

20 minute AMRAP - 5 pullups, 10 pushups, 15 squats

Got 12 rounds in, the pushups are what really killed me....that and my hands getting ripped to shreds from the pullups. Not sure which hurt more, the pushups or putting soap on my hands afterwards.

9/12/2011 7:43:27 PM

Quote :

"In other news, another crossfit gym possibly opening up."

Where at? I think I overheard the SWAT owner talking about moving from the Celebration location. I didn hear where they are going though and forgot to ask. They really need a gym out near morrisville.

9/12/2011 8:01:56 PM

Quote :

"Do any of you Crossfit pros have any tips or advice about joining? Should I try to lose more weight to better prepare for joining a gym or is it "ok" to jump right in? I've read on multiple Crossfit sites that it would be fine to join at my fitness level, but I wanted more of a personal perspective from folks. Thanks!"

Jump right in.
Scale as necessary (if the WOD says 95 lbs, do 55 lbs, do "girl pushups" on your knees instead of your toes as necessary, swing the 35 lb kettlebell instead of the 55lb, take 25 minutes even if everyone else was done in 15 minutes if necessary, etc.)
Be humble, keep a good attitude, expect to hurt, and in a month to a month and a half things will become much more manageable you'll be really glad you did it.
Ultimately, you'll be better off for having done scaled down workouts than if you stay on the path you're on.
You'd be surprised how people who are in much better shape than yourself will rally around you and try to motivate you as long as you have a good attitude. Many of them have been where you are.

[Edited on September 12, 2011 at 8:22 PM. Reason : s]

9/12/2011 8:20:15 PM

airing the crossfit games on espn2 right now

9/14/2011 8:44:32 PM

Today - Did the workout in 12:55, deadlifts were cake, burpees are what killed me

For time:
21 Deadlifts (225lb)
30 Burpee bar jumps
15 Dead lifts (225lb)
20 Burpee Bar Jumps
9 Dead lifts (225lb)
10 Burpee Bar Jumps

9/15/2011 7:23:37 PM

Did some deficit Deadlifts, press, rack pulls, db bench in the AM


then last night, I set a 2 round PR on Hero WOD Nate


Nate - AMRAP 20:
2 Muscleps
4 Handstand Pushups
8 KB Swings, 2 pood
10 rounds + 1 muscle up

[Edited on September 16, 2011 at 5:38 AM. Reason : ]

9/16/2011 5:38:00 AM

Finally getting to do stuff that requires full squatting again. Nowhere near my old numbers, but today I
Snatched 135 pretty easily
Cleaned 205
Front squatted 185

Then

21-15-9
Toes to bar
Kb snatch right arm, 52lb
Kb snatch left arm, 52lb


Fight gone bad tomorrow

9/17/2011 12:09:54 AM

Good luck tomorrow, I would be doing it but I am still having trouble doing any bar work overhead (thumb sprain).

9/17/2011 1:05:19 AM

boo

you should have just done some kind of modification

one arm db push presses
one arm kb high pulls
one arm rowing...you get the point haha



I ended up getting 317

9/17/2011 6:28:14 PM

Don't worry I did plenty of work otherwise. The FGB wasn't at our box and you had to do a special sign up deal for it so I just went in and did some heavy squat work and a metcon.

My hands are all around jacked right now, tore them up good doing pullups the other day and then the sprained thumb is making it hard to do the fun bar work. Probably good that I missed FGB

9/17/2011 9:21:30 PM

4 rounds for time:
10 x Clean & Jerk (115lb)
15 x Kb Swing (53lb)
20 x Box Jumps (24)

21:44

Slower than I wanted, quads were shot from leg work saturday and running yesterday so box jumps really slowed me down. First workout doing overhead work post thumb sprains and it felt good so that is a good sign going forward.

9/19/2011 7:21:51 PM

Been at my box for about 3 weeks now and am definitely noticing a difference with my aerobic recovery, which is easily my greatest weakness:

4 rounds for time:
Run, 400 meters
Landmine Swing, 15 reps, 35/20#
Pull-up, 15 reps

23:39 - Wanted to beat 20:00. Maybe I'll get it next time.

9/20/2011 11:31:10 PM

Anybody watching the crossfit games on espn?

9/21/2011 8:58:57 PM

I watched them when they were on in July

Modern family takes precedence tonight

9/21/2011 9:39:26 PM

On the min for 12 min - 2 power cleans

supposed to use the same weight throughout, but I decided to up it halfway through

185/195/195/195/195/195/195/200/200/200/200/200/200 (bonus minute)

then:

DT
12 Deadlifts, 155
9 Hang P Cleans, 155
6 Push Jerks, 155
x 5 Rounds

16:03

9/22/2011 2:31:08 PM

Front squats

Then:

50 kb swings, 52lb
40 toes-2-bar
30 goblet squats, 52lb
20 burpees
10 power snatch, 135

10:09

9/23/2011 9:24:59 PM

^ Nice time, that looks like a pretty tough workout. Goblet squats are a lot harder than I thought they would be.

9/23/2011 9:35:54 PM

Yeah, I pretty much loathe them

9/23/2011 9:39:34 PM

is there anyplace near brier creek that does crossfit? I don't want to drive all the way to downtown raleigh or durham for crossfit.

9/26/2011 3:49:39 PM

Did Angie today -

100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

That absolutely sucked. I did some bench work for the first time in forever on Saturday so my chest and shoulders were absolutely shot, getting through the pull-ups and push-ups took me forever. Ended up at 28 minutes, probably could have knocked a few minutes off easy if I hadn't don't chest work this weekend.

9/26/2011 7:33:40 PM

4 rounds for time:
Muscle-up, 5 reps
Deadlift, 10 reps, 245/165#
GHD Sit-up, 15 reps
Run, 50 meters*
*Add 50 meters each round

14:24

This is one of the workouts they showed on ESPN2 last week. The deadlifts absolutely destroyed my chicken legs.

9/27/2011 8:34:59 PM

^that workout suuuuuucked. I think I did it back in August, right after the games.


Made up a little quick workout last night

60 Lunges
then 3 rounds
15 kb swings, 70lb
10 power cleans, 135
5 burpees
then
100m run

9:21

QUESTION FOR PEOPLE IN HERE:

know anyone that would go to a CrossFit gym off 55 in Apex/Holly Springs?

9/28/2011 5:37:46 AM

^,

Quote :

"is there anyplace near brier creek that does crossfit?"

I dont think there is anything out in that part of the triangle. It would be a good move for someone to open a box, and I have heard rumors of one moving out that way. The main page has a list of affiliates throughout the country.

http://www.crossfit.com/cf-affiliates/

9/28/2011 9:30:41 AM

^Rumors of one headed to Brier Creek or Apex?


Also, what's your source

9/28/2011 2:28:09 PM

I don't think I'll ever end up joining a crossfit gym, but man the girls look fine that do crossfit.

9/28/2011 4:04:08 PM

found out about this today, but they're charging about $165/person to join up and its not even open yet.

http://crossfitrtp.com/

9/28/2011 8:03:30 PM

Thats a pretty normal rate....crossfit 919 is opening down the road from rtp around the same time.

9/28/2011 8:27:14 PM

Doing Kelly tomorrow

Five rounds of:

Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Pretty sure this is going to be me --->

9/30/2011 7:46:11 PM

Went to CF Downtown Winston today and got some oly coaching

2 hours worth...my hips hate me

10/1/2011 3:35:42 PM

Ended today with a 500m row for time. I pulled out 1:27 and felt like death after. I guess I forgot to breathe or something because I had the worst headache I have ever experienced for about 15 minutes post workout.

10/3/2011 7:45:25 PM

3 rounds for time:
1-arm DB Power Snatch, 20 reps, 20/15% BW
Run, 800 meters

Horrible Horrible workout. Was hoping to finish in under 18 minutes. Finished at 24:20. Excited to move on to tomorrow's hero WOD, Santiago

10/3/2011 8:32:48 PM

^is that 20 reps per arm? or total?

10/3/2011 8:35:36 PM

Total, 10 each arm.

10/3/2011 9:01:13 PM

I was planning a rest day tomorrow and now I'm half incredibly glad and half wishing I were going tomorrow because this is the workout:

Power Clean: 5 x 2

Triple WOD!!!! “Fran” 21, 15, 9 of Thrusters & Pullups (95 lbs for men; 66 lbs for women; 12’ time cap) Rest 5’ from 12’ time cap “Kelly” (though ... this isn't actually Kelly ...) 21, 15, 9 of KB Swings & Deload Pushups (24kg for men; 16 kg for women; 6’ time cap) Rest 5’ from 6’ time cap 5 Rounds of “Cindy” (5 pullups, 10 pushups, 15 squats)

10/3/2011 9:44:57 PM

I entered....


Local CF Competition



http://carolinafitnesschallenge.com/

10/4/2011 4:30:50 PM

Long farmer's carry suck...

that is all

10/4/2011 7:48:39 PM