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Old 06-10-2009, 02:14 PM   #1
-=C=-
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Default CrossFit

I figure there's enough of us doing CrossFit that we can keep a thread going of WOD times, goals, progress, discussion, etc.

Websites:

www.crossfit.com
www.crossfitendurance.com




The group I am with actually did my workout today (each of us creates our own and we do it from time to time).

Quote:
My Workout:

"20/20"

For Time:

20 – Box Jumps
20 – Kettlebell Swings (20 lbs)
20 – Double Unders
20 – Sit Ups
20 – Wall Balls
20 – Pull Ups
20 – Back Extensions
20 – Dips
20 – Push Ups
20 – Walking Lunges
20 – Squats
20 – Push Press (at 65 lbs)
20 – Bench Press (75 lbs)
20 – Shoulder Press (at 65 lbs)
20 – Deadlift (135 lbs)
20 – Curls (25 or 35 lbs)
20 – Cleans (at 65 lbs)
20 – Floor Wipers
20 – Rows (row machine at whatever weight you want)
20 – UnderBar inverted pull-ups
My time today was an ok 29:30.
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Old 06-10-2009, 02:15 PM   #2
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Can anyone shed some light on this for me? I've seen the site, and their daily workouts are something like this:

Quote:
Back Squat 1-1-1-1-1-1-1 reps
I'm sure that's not the only thing that you're supposed to do, but I can't find any consistent documentation on it. C?
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Old 06-10-2009, 02:17 PM   #3
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Quote:
Originally Posted by Pain++ View Post
Can anyone shed some light on this for me? I've seen the site, and their daily workouts are something like this:



I'm sure that's not the only thing that you're supposed to do, but I can't find any consistent documentation on it. C?
It's in the FAQs. You warm up however you'd like. Then you will do your max of whatever the exercise is 1 rep. Then rest as long as is necessary to do that same weight again 1 more time. Repeat for the 7 sets.

It should be the most you can lift 1 time. If you can lift it 2x then you don't have enough weight on there.
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Old 06-10-2009, 02:19 PM   #4
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Quote:
Originally Posted by -=C=- View Post
It's in the FAQs. You warm up however you'd like. Then you will do your max of whatever the exercise is 1 rep. Then rest as long as is necessary to do that same weight again 1 more time. Repeat for the 7 sets.

It should be the most you can lift 1 time. If you can lift it 2x then you don't have enough weight on there.
OK, I see. This seems like a really awesome program, and the g/f and I were looking into starting it as we have easy access to *most* of the equipment necessary.
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Old 06-10-2009, 02:23 PM   #5
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Originally Posted by Pain++ View Post
OK, I see. This seems like a really awesome program, and the g/f and I were looking into starting it as we have easy access to *most* of the equipment necessary.
Yeah, even if you do it at the house you can do most of them with just a few things:

-pullup bar
-dip station (or even a chair)
-kettlebells (or dumbbells)
-box jump

That will get you almost everything except something for the barbell exercises. That gets to be the most expensive part though, especially if you want bumper weights (so you can drop them).
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Old 06-10-2009, 02:27 PM   #6
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crossfit is awesome at lowering BF%. I used it in conjunction with a low-carb diet and went from 17% BF down to 12% in a little over 2 months. Now Im back on my tradition football strength program, but eating alot better now.
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Old 06-10-2009, 02:29 PM   #7
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Quote:
Originally Posted by -=C=- View Post
Yeah, even if you do it at the house you can do most of them with just a few things:

-pullup bar
-dip station (or even a chair)
-kettlebells (or dumbbells)
-box jump

That will get you almost everything except something for the barbell exercises. That gets to be the most expensive part though, especially if you want bumper weights (so you can drop them).
Great to hear There's a crossfit club that actually meets right in the park by my apartment, so I might try to join with them, or go it alone there. The park has those crosstraining exercises in it, so that's got all I'd need to do the whole shebang (dumbells at home). This might be totally awesome, I could really use a drop in bodyfat.
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Old 06-10-2009, 02:17 PM   #8
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Can we get the poster-girl for CF up in this biznatch.
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Old 06-10-2009, 02:36 PM   #9
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Can we get the poster-girl for CF up in this biznatch.
She's too ripped for you
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Old 06-10-2009, 02:37 PM   #10
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She's too ripped for you

*bicep flare*
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Old 06-10-2009, 02:26 PM   #11
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This was my workout:

http://forums.nasioc.com/forums/show...light=crossfit

Three seconds. Can anyone beat that time?
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Old 06-10-2009, 02:33 PM   #12
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waitaminute! crossfit looks awesome! are you saying that if I do those routines, I can look like this guy???

http://www.crossfit.com/cf-info/what-crossfit.html




because that would be sweet. I've always wanted people to be able to go spelunking in my bellybutton.
Attached Images
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Old 06-10-2009, 02:36 PM   #13
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^^I'd be the first one to get a piece of your Matt-Ass.

edit: dang you Jon. Combo is broken.
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Old 05-22-2014, 10:18 AM   #14
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Quote:
Originally Posted by Matt A View Post
waitaminute! crossfit looks awesome! are you saying that if I do those routines, I can look like this guy???

http://www.crossfit.com/cf-info/what-crossfit.html




because that would be sweet. I've always wanted people to be able to go spelunking in my bellybutton.

why is this on a subaru forum?
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Old 05-22-2014, 10:25 AM   #15
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Got my first bar muscle up last week...funny enough I can do 1x3 of 100lb weighted strict pullups but the muscle up always confounded me.

Next up is on the rings...
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Old 05-22-2014, 10:30 AM   #16
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Quote:
Originally Posted by -=C=- View Post
Got my first bar muscle up last week...funny enough I can do 1x3 of 100lb weighted strict pullups but the muscle up always confounded me.

Next up is on the rings...
Congrats!! Someone of the CF forum was having trouble with his bar MU, and I offered the advice, that maybe he was treating it too much like a pullup, which it really isn't. For your bar MU, while the kip may seem exactly the same, you never really "pull-up" on a bar MU. Instead, you need to keep your arms straight and push DOWN and AWAY on the bar, until you get high enough that you can then pull INTO the bar, you never really pull yourself UP. He said, that advice was the clincher he needed, and probably why your pullup strength did not carry over.

I don't think you'll have any problem on the rings, if you try to keep more of the mentality used in your bar MU, and not try to "pull-up" your ring MU. Keep your arms straight, and think more of getting behind, up, then over the rings, and not "pull up to" the rings.
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Old 05-22-2014, 01:07 PM   #17
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Quote:
Originally Posted by -=C=- View Post
Got my first bar muscle up last week...funny enough I can do 1x3 of 100lb weighted strict pullups but the muscle up always confounded me.

Next up is on the rings...
Congrats man. BMU's drive me insane. I have no problems with stringing ring MU's, but can't do a single bar MU. I need to just check my ego and really study and work at them, but is hard to do when i suck at them.

My current most glaring "suck at" list is: bar muscle ups and overhead squats.
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Old 05-22-2014, 01:12 PM   #18
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Originally Posted by ak ryda View Post
Congrats man. BMU's drive me insane. I have no problems with stringing ring MU's, but can't do a single bar MU. I need to just check my ego and really study and work at them, but is hard to do when i suck at them.

My current most glaring "suck at" list is: bar muscle ups and overhead squats.
My coach swore to me that bar MU's are harder than ring MU's, because you have to get yourself higher to get above the bar. I think it's a tradeoff between that idea, and the rigid bar being easier to "kip against." As I implied in my post to C, you can potentially "pull-up" a ring MU a little easier than you can a bar MU. On rings, you can pull-up just enough to get the rings about sternum level, and then just shove your shoulders through. A bar MU, even if you have the muscle to get a really strict deep pull-up, sternum-level isn't enough, you can't shove through the bar. You still need a measurable "push down" move, too.

Of course, OHS are just the devil's joke on us all...
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Old 06-10-2009, 02:37 PM   #19
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Matt,

Try this guy:

http://media.crossfit.com/cf-video/C...rettIsabel.wmv

He's a mad man...try the workout and you'll understand.
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Old 06-10-2009, 02:40 PM   #20
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Matt,

Try this guy:

http://media.crossfit.com/cf-video/C...rettIsabel.wmv

He's a mad man...try the workout and you'll understand.
wow, that's a lot of snatch.
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Old 06-10-2009, 02:37 PM   #21
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holla!!

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Old 06-10-2009, 02:38 PM   #22
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Old 06-10-2009, 02:39 PM   #23
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DRum coming strong. 2 time it baby.
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Old 02-12-2010, 04:14 AM   #24
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Moar!
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Old 02-12-2010, 03:58 PM   #25
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What amazes me is that she has two different forms of boob coverage/support and you can still make out a hint of nipple

And she either needs to brush or had a lot of dental work done on her molars.
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