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Old 04-14-2011, 06:21 PM   #1376
EnterTheDragon
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Pfft you smoke me on lots of things like Cindy.

Deadlifted 390x2 today, was hoping for at least 4 reps
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Old 04-14-2011, 06:26 PM   #1377
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Been in the athletes program for about 3 weeks now. Lost 11 lbs which is great news. Our WOD's are about a week behind since we did J.T.'s yesterday. My chest is friggin cooked today.
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Old 04-15-2011, 12:24 PM   #1378
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Did Diane today. I DLed 115 lbs because I'm particularly bad at keeping my form in DLs. Time was 10:14.


Am having some shoulder pain though. Derp. Started yesterday I think. Most noticeable when it's resting, which is odd, and when shifting gears (right shoulder). Just sort of a pinging at the top corner of my shoulder. Do not want.
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Old 04-15-2011, 12:29 PM   #1379
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Today for me is Lynne:

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups



I'm shooting for five rounds

In all honesty I shoot for about 10 bench each round and 20 down to 14 pullups per round.
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Old 04-15-2011, 12:41 PM   #1380
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Quote:
Originally Posted by EnterTheDragon View Post
Power clean pr for me too, 245x3 hehe. I need to improve form before I can get any heavier.
Nice job!

Quote:
Originally Posted by EnterTheDragon View Post
Pfft you smoke me on lots of things like Cindy.

Deadlifted 390x2 today, was hoping for at least 4 reps
Isn't your deadlift in the mid-400s?
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Old 04-15-2011, 05:28 PM   #1381
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Quote:
Originally Posted by ptirmal

I went to a few classes at a local crossfit gym and liked it, but in the end I can't see myself spending $110 a month for working out twice a week.
If I join, I'll go more than 2x a week. When I don't hit the 4ish a week mark, I'll quit the membership. There's no contact, so it's no biggie. If I go at least 4x a MONTH for 12 months, my employer will reimburse half of the membership costs. That's pretty substantial.
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Old 04-15-2011, 05:32 PM   #1382
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Nice job!



Isn't your deadlift in the mid-400s?
Thanks
and yup. Not sure what's going on I think I'm under eating these past few weeks, squats and deads are giving me hell. I think I'm not going to lift a lbs all of next week and see if I can get back on the horse.

Last edited by EnterTheDragon; 04-15-2011 at 05:38 PM.
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Old 04-15-2011, 07:58 PM   #1383
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“Pain Storm”
10 Front Squats 10 Push Press 10 Thrusters F75/M95
2 Box Jumps 2 Pull ups 2 Burpees (box jumps F20/M24)
8 Front Squats 8 Push Press 8 Thrusters
4 Box Jumps 4 Pull ups 4 Burpees
6 Front Squats 6 Push Press 6 Thrusters
6 Box Jumps 6 Pull ups 6 Burpees
4 Front Squats 4 Push Press 4 Thrusters
8 Box Jumps 8 Pull ups 8 Burpees
2 Front Squats 2 Push Press 2 Thrusters
10 Box Jumps 10 Pull ups 10 Burpee

Also, we could not let the bar touch the ground while doing the fsquats/push press/thrusters...which sucked. The name fits it...it was crazy. I think my time was 20mins something using 75lbs. Best guy RX it in 13:44...which is nuts imo.
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Old 04-15-2011, 08:32 PM   #1384
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Originally Posted by Damn Yankee View Post
If I join, I'll go more than 2x a week. When I don't hit the 4ish a week mark, I'll quit the membership. There's no contact, so it's no biggie. If I go at least 4x a MONTH for 12 months, my employer will reimburse half of the membership costs. That's pretty substantial.
Half reimbursement is awesome. The gym I checked out had membership rates for 2x a week and unlimited, $109 and $139 respectively, which isn't worth it for me.
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Old 04-15-2011, 08:43 PM   #1385
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Thanks
and yup. Not sure what's going on I think I'm under eating these past few weeks, squats and deads are giving me hell. I think I'm not going to lift a lbs all of next week and see if I can get back on the horse.
Yep, rest and nutrition would definitely be a cause.
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Old 04-16-2011, 07:36 PM   #1386
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So i did some real CF stuff today at the office. i have about 1500sq ft of office space thats getting converted over to a crossfit gym/rehab center. i got my heavy bag up today as well.
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Old 04-16-2011, 07:46 PM   #1387
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What did you do?
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Old 04-16-2011, 10:10 PM   #1388
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I did 10 rounds of 10 push up sit ups burpees @ 3:36. Getting my feet wet. Also going off limited workout knowledge. What's the best site for workouts and is there a progression of which ones beginners should follow?
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Old 04-16-2011, 10:38 PM   #1389
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There's an endless source of workouts you can do. The mainsite http://crossfit.com/ still posts up the 'official' daily wod and has links to exercise demos that can be very helpful as well as lots of other stuff.

Many affiliate gyms do their own programming independent of the mainsite and lots of athletes pick one or two of them that post their daily wods to follow and do those workouts. Ours is http://www.crossfithardcore.com/ and we have one or two out of towners that do our workouts and post on the blog about it, it's kind of cool.

As far as some being better for beginners it doesn't really work that way. All the workouts are meant to be challenging. But they can all be scaled for beginners. A 250 lb 45 year old housewife can be working out right next to a 22 year old 165 lb firebreather. So check out a wod and figure out how you can scale it for your ability or available equipment. On the forums of the mainsite I think there's also some discussion of scaling options. I'm just now after 7.5 months at the point where I'm doing the workouts as prescribed (Rx) just about all the time. For instance, todays workout for our gym was:

1 round

1 mile run
20 wallballs (20lb ball 10ft target)
20 overhead lunges (with a 25lb plate)
20 pushups
1 mile run

So you could do 800m runs instead, or a lighter medicine ball, a lower wallball target, a lighter plate (or no weight) for the OH lunges, even less reps of each exercise. There's a lot of ways to scale. If you realize a particular exercise is lighting up your shoulder, then sub it out with something else.
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Old 04-16-2011, 10:44 PM   #1390
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That's about what I'm doing now. I'm still lifting Rehabing my shoulder but would rather transition to more of a CF type workout on a regular basis. I think it will benefit my rball game more too.

Thanks for the info. We have a local firebreather gym but I have enough room and equipment at my office I can do most of everything there.

Edit: I try some hand stand pushups tonite too.
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Old 04-17-2011, 02:01 AM   #1391
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I often find myself stealing wods from crossfitnewengland.com
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Old 04-18-2011, 04:03 PM   #1392
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Any CF for couples out there? My wife is wanting to try it out and I'm gonna setup a couple basic workouts but need some ideas. I don't/won't have access to weights or bells yet, hence this will be in my rehab room(s). I have treadmills, stair master, roman chair, heavy bag, and some basic workout machines like leg ext/curl, bicep/tricep, ab/back extension, as well as swiss balls and plenty of bands and wall anchors.
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Old 04-18-2011, 04:33 PM   #1393
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At the local box I go to we have several couples doing crossfit.

crossfitamrap.com
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Old 04-18-2011, 04:40 PM   #1394
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Quote:
Originally Posted by BacDoc View Post
Any CF for couples out there? My wife is wanting to try it out and I'm gonna setup a couple basic workouts but need some ideas. I don't/won't have access to weights or bells yet, hence this will be in my rehab room(s). I have treadmills, stair master, roman chair, heavy bag, and some basic workout machines like leg ext/curl, bicep/tricep, ab/back extension, as well as swiss balls and plenty of bands and wall anchors.
http://www.crossfitbrandx.com/index.php/forums

Specifically: http://www.crossfitbrandx.com/index..../viewforum/16/ they will have scaled workouts for every level.

None of your basic workout machines will be incorporated into the workouts...unless you just make them. Buy a few kettlebells from a local "Play it again" place or Target. Get a decent set of dumbbells ranging from 10 to 45lbs if possible. Add a jump rope. Get a "doorway pullup bar" if you have to.

That should do it for quite a bit of things. Look over Crossfit.com's recent WODs for ideas on what equipment you might need.

www.beyondthewhiteboard.com is what I use to track my workouts...for $3/month. There's also www.noscrolls.com if you want free but not as frilly.
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Old 04-18-2011, 04:43 PM   #1395
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I have the 55lb selectech dumbbells as well. I will get some kettle bells. I have a pullup/dip Roman chair station thingy. Thanks for the info!
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Old 04-18-2011, 04:48 PM   #1396
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I see some of these WOD's are timed events. Some of them take less than 10mins. Besides a warm up should I be concerned with duration of a workout? I fell like an intense 10min workout isn't enough.
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Old 04-18-2011, 04:54 PM   #1397
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I see some of these WOD's are timed events. Some of them take less than 10mins. Besides a warm up should I be concerned with duration of a workout? I fell like an intense 10min workout isn't enough.
Some workouts can take as little as 2-3 minutes..and leave you on the floor.

For workouts like Fran for example...you might warm up for 20 minutes or more prior to it, with things like a 1/2 mile run, squats, OH presses, a few pullups, etc.

Read the FAQs on the site too...they explain what you are asking as well.

For instance:

Quote:
The "official" CrossFit Warm-up is in the April 2003 CrossFit Journal.

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
Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup.
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Old 04-18-2011, 05:00 PM   #1398
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That's what I needed to see. I plan on sticking with some basics for the first few weeks and get my feet wet and keep my wife .... interested. Thanks!
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Old 04-18-2011, 05:14 PM   #1399
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That's what I needed to see. I plan on sticking with some basics for the first few weeks and get my feet wet and keep my wife .... interested. Thanks!

Have fun man. It gets addicting...even if others think you are out of your mind.
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Old 04-18-2011, 05:33 PM   #1400
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Have fun man. It gets addicting...even if others think you are out of your mind.
Gonna be tough converting from weight lifting all my life to this. I really feel this will get me in better shape for my racquetball career than lifting weights like I used to.
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