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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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Can we get the poster-girl for CF up in this biznatch.
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Old 06-10-2009, 02:17 PM   #4
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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   #5
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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   #6
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Quote:
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, 02:26 PM   #7
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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, 02:27 PM   #8
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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   #9
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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, 02:31 PM   #10
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Quote:
Originally Posted by Pain++ View Post
I could really use a drop in bodyfat.
I've gone from 18% to 7.5% in 60 days with CrossFit and the Zone Diet.
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Old 06-10-2009, 02:33 PM   #11
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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   #12
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Quote:
Originally Posted by hotelprowrx View Post
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, 02:36 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 06-10-2009, 02:37 PM   #14
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Quote:
Originally Posted by TurbojonLS View Post
She's too ripped for you

*bicep flare*
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Old 06-10-2009, 02:37 PM   #15
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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, 02:37 PM   #16
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holla!!

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Old 06-10-2009, 02:38 PM   #17
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Old 06-10-2009, 02:39 PM   #18
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DRum coming strong. 2 time it baby.
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Old 06-10-2009, 02:40 PM   #19
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Quote:
Originally Posted by -=C=- View Post
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, 02:46 PM   #20
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I've been dabbling with CrossFit every now and then, but I think I'm going to make the change full-time. A new affiliate just opened up near me, and I'm going there on a trial now, and liking it.
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Old 06-10-2009, 02:51 PM   #21
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Quote:
Originally Posted by TurbojonLS View Post
I've been dabbling with CrossFit every now and then, but I think I'm going to make the change full-time. A new affiliate just opened up near me, and I'm going there on a trial now, and liking it.
Nice, let me know how it goes. The one by me is not cheap ($80 a month for 2x a week!), so I'm thinking I'm gonna go it alone.
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Old 06-10-2009, 02:57 PM   #22
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Nice, let me know how it goes. The one by me is not cheap ($80 a month for 2x a week!), so I'm thinking I'm gonna go it alone.
Look around for a gym that has the basics (like I listed above). My gym doesn't mind us doing CrossFit (check before getting a membership) and it's only $25/month.
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Old 06-10-2009, 02:59 PM   #23
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Quote:
Originally Posted by -=C=- View Post
Look around for a gym that has the basics (like I listed above). My gym doesn't mind us doing CrossFit (check before getting a membership) and it's only $25/month.
That's pretty good. Like I said before, I've got access to all that I need excepting weights (which I already have) at the park (yay NYC parks!), so I'll likely go that route I might see if anyone else around me is interested in doing it as well, it really seems like the kind of thing best done in groups...
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Old 06-11-2009, 09:21 AM   #24
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I didn't bother to look at what today's official WOD was (although it's a good one)...so I did:

Ten rounds of:
• 3 Weighted Pull-ups, 45 pounds
• 5 Strict Pull-ups
• 7 Kipping Pull-up


I'm loving pull-ups. Great gains and easy to see physique progress.
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Old 06-12-2009, 10:42 AM   #25
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For Crossfit Noobs:

Do not forget the Crossfit Warm Up, it will build a great foundation
2-3 rounds of 10-15 reps of
Samson Stretch (do the Samson Stretch once each round for 15-30 seconds)
Overhead Squat with broomstick
Sit-up
Back-extension
Pull-up
Dip

On days that are pullup heavy, skip the pullups in the warmup ETC

-----------

1-1-1-1-1-1-1

Exactly how it looks. One rep sets. Some choose to do the same weight across all seven sets, others choose to increase weight each set. I choose to increase weight each set, aiming to beat my personal record by the 4th or 5th set.

I.E. Last shoulder presses looked like this
115lbs > 125 lbs > 135 lbs > 145 lbs > 155 lbs > 160lbs > 165lbs

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

Scaled workouts can be found here, if you are new there is nothing wrong with starting here
http://www.crossfitbrandx.com/index....a9cdcec3157228

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

"For time" means to do the workout as fast as you can. Keep track of your time and use it to compare to your time the next time you do the same workout

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

Official Crossfit FAQ
http://www.crossfit.com/cf-info/faq.html

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

You're a badass and Crossfit is too easy (go faster..lift heavier..) or
http://www.crossfitfootball.com
http://www.militaryathlete.com
http://navyseals.com/workout-day-0

Last edited by EnterTheDragon; 06-12-2009 at 10:49 AM.
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