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Post by oldskoolboarder on Jul 12, 2011 17:10:53 GMT -5
I'll start this thread so we don't detract from reaper's haul. For Crossfit, there's a yearly games competition that searches for the fittest man/woman of the world. It's pretty cool watching these beasts. I watched our regionals, kind of with a low expectation. I don't consider myself a gym rat, I just like to be outside. I thought watching people workout would be really boring. I was wrong. It actually made me want to workout, watching these incredibly fit people do things faster than I can. I'd say faster than I could ever do, but you never know, given some practice, I could get close... The finals are in SoCal at the end of the month and you can watch it online at games.crossfit.com/. Reebok's come in as a big sponsor and it's really helped. SICFIT also has some cool vids/blogs, it's one of the better organized crossfit sites. As far as equipment, I like the Rogue stuff. The bumper plates are nice because they're built to drop 'em w/o damage. My house has a flat roof and so are ceilings are low. I had to get creative w/ the pullup bar and get an RPG system, which allows us to also use it for rings (ring dips, muscle ups [someday], ring rows, etc) www.roguefitness.com/rpg-system.phpNo kettle bells yet, but maybe soon. As far as workouts, here some links and a list of workouts that our coach referred to us. Good for when you are on the road/traveling and have minimal access to equipment. When we went to Maui last October, we did WODs on the beach. Burpees suck, but hard to complain when you do them on the beach w/ the ocean as your view. www.crossfit.com/cf-info/faq.html#WOD0board.crossfit.com/showthread.php?p=426488#post426488Filthy 50 50 Box Jumps 24"/20" 50 Jumping Pull-Ups 50 KB Swings 35/26 50 Walking Lunge 50 Knees to Elbows 50 Push Press 45/35 50 Supermans 50 Wall Ball Shots 20/14 50 Burpees 50 Double Unders Run 1/2 mile, 50 air squats – 3 rounds 10 push-ups, 10 sit ups, 10 squats – 10 rounds 100 or 200 air squats Susan: Run 200m, 10 squats, 10 push-ups – 5 rounds Sprint 200m and do 25 push-ups – 3 rounds 10-9-8-7-6-5-4-3-2-1 sets of sit-ups and a 100 meter sprint between each set Invisible Fran: 21-15-9 of air squats and push-ups 10 push-ups, 10 air squats, 10 sit ups – 6 rounds 3 vertical jumps, 3 squats, 3 long jumps – 5 rounds 10 push-ups, 100M dash – 10 rounds 400m sprint – 5 rounds 100m dash – 10 rounds Run 1 mile, lunging 30 steps every 1 minute 25 jumping squats – 4 rounds 10 vertical jumps, 10 push-ups, 10 sit ups – 4 rounds 10 air squats every 1 minute of your 1 mile run 100 or 50 burpees 10 vertical jumps, run 400m – 5 rounds Sprint 100 meters, walk 100 meters – 10 rounds 10-9-8-7-6-5-4-3-2-1 burpees and sit ups 50 sit-ups, 400m run or sprint or walk – 3 rounds 10 walking lunges, 10 push-ups – 10 rounds 10 burpees, 100m sprint – 10 rounds Run 400m, 50 air squats – 4 rounds 10 vertical jumps, 10 push-ups – 5 rounds 10 push-ups, 10 squats – 10 rounds Run 1 mile with 100 air squats at midpoint 7 squats, 7 burpees – 7 rounds Run 1 mile, plus 50 squats 50 air squats – 5 rounds. Rest equal amounts as it took to do each 50 Run 1 mile and do 10 push-ups every 1 minute sprint 100m, 30 squats – 8 rounds 10 sit ups and 10 burpees – 10 rounds 250 jumping jacks 100 jumping jacks, 75 air squats, 50 push-ups, 25 burpees Run 1 minute, squat 1 minute – 5 rounds 20 sit-ups with support under the lumbar spine, 20 push-ups, run 400m – 4 rounds Sprint 50 meters, 10 push-ups – 10 rounds 50 air squats – 4 rounds. Rest for 2 minutes between rounds. 400m run/sprint, 30 air squats – 3 rounds 20 jumping jacks, 20 burpees, 20 air squats – 3 rounds Run 100 meters and do 20 air squats – 10 rounds 100 air squats, 3 min. rest, 100 air squats Run with high knees for 15 seconds and drop into a pushup, get back up and run with high knees again for 15 seconds – 5 times. Each pushup counts as 1 rep. Rest. Do 3 more rounds. 10 50-meter sprints 5 push-ups, 5 squats, 5 sit-ups – 20 rounds Run 1 mile, stopping every minute to do 20 air squats run 200 meters, 50 squats – 3 rounds 20 air squats, 20 burpees, 20 push-ups – 3 rounds
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Post by fatty on Jul 12, 2011 23:31:18 GMT -5
So much goodness in this thread.
Watching these types of competitions really gets me motivated. I love watching Ninja Warrior on G4 and always thought how fun it would be to have my own type of course to play around with. Crossfit brings that competitive aspect without having to rely on a crazy course...kind of like a strange mix of Ninja Warrior meats Unbeatable Banzuke, or maybe not.
I was watching a bit of the videos and how they are breaking down some of the competitors, it's weird but it reminds me of the Starcraft 2 matches I watch.
I'm really thinking about doing some of the Crossfit stuff. Lately, for my MWF workouts I've been doing the weight workout that's in my Mario 'AC Slater' Lopez book, and with this competition I'm starting to add more cardio on Tu and Th (tonight was P90X Plyometrics, man that was rough after not doing it for so long), but I want some variety. I think Crossfit might fit the bill.
When I used to see them lift all of that weight above their head, I couldn't see how it was done. But then I learned a bit about bumper weights and how they are still the same size even though the weight changes. Still really impressive. Unfortunately I just have the standard olympic style weights.
I'm still digging through the wealth of info. Took me a while to figure out that the Girls' workouts were referring to the names of the workouts and not for workouts tailored to women. And I was like "burpees???"...after a search they seem similar to the prison style push-ups on P90X. I'm slowly learning though, haha.
Good news is that I don't need to join a gym in order to do Crossfit, but I still need to research on how I can make it work with the stuff I have, and for my mom who works out with me as well. Today I officially weighed in, competition has now begun and my eating will be in check.
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Post by oldskoolboarder on Jul 13, 2011 10:25:16 GMT -5
Yeah, the women workouts are tough. Fran is so popular there's shirts detailing it. Like, For a good time, call Fran 21-15-9. The beasts are the hero workouts, in honor of fallen soldiers. Several times a year, the gym does Murph. 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run. It's in honor of Navy Lieutenant Michael Murphy who died a hero. He's even got a battleship (destroyer) that was just named after him.
If you like the competitions, you should try some of the races. I'll post those up later.
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Post by oldskoolboarder on Jul 13, 2011 18:03:09 GMT -5
fatty Shame we don't live nearby. You could hang at our gym (or house) and talk about this shit for hours. All CFers agree that this is a cult (the pic in my wife's post gives you the gist thefivetribe.com/?p=3370). I think we've just baited a new hook. Burpees: Hate 'em w/ a passion but they're effective. There's even workouts called Death By Burpees, including the burpee mile: 1 burpee, move a body length, repeat until you reach a mile. Laughed when you said prison push ups. That's what our coach calls the ones that people do when their plank only moves 2" or 3" and they do them fast but not really doing anything. Might as well just shake your body. (http://www.youtube.com/watch?v=drKLcBzKcI0) If you could, it might still be good to try a local CF gym to get started. I never got into boot camp or similar stuff, I usually train solo. But having the class atmosphere is WAY more motivating. Seeing the firebreathers blow the WOD gives you something to aspire to. And when you're still finishing up, the others cheer you on so you're not alone, as you can read in my wife's post above. (I'm Mr. Lawyerhands, she's Mrs. Lawyerhands because she inherited her dad's 'soft' hands.) We've made tons of friends at our gym and the community is probably the biggest reason why we still do this. Being in the gym helps me because of form. Our coach is a stickler, to the point where you do things w/ empty bars for a while before attempting weights. Hurts the ego yes, but it's helped keep injury at bay for me. Much better to do something right and slow vs wrong and fast. Racing/Competition As soon as I started watching Amazing Race/Eco Challenge/Survivor, I've wanted to do those things. I sent a Survivor audition video (took 3 weeks to make 2 min of vid...) in 2003 and the wife sent one for Amazing Race in 2004. No call backs. My wife has done triathlons and I did one sprint, which I hated because I hate swimming. I was last out of the pool but made it up on the ride (on a singlespeed) and run. I used to race cyclocross because it was different/hard/fun but couldn't keep up w/ the training. I still occasionally cycle. My wife mentioned CF to me years ago because she thought it was interesting to me, but I couldn't find any local trainers. Fast forward to last year when we went to Macchu Picchu in Aug. We hiked up to 15K' and hung w/ the young folk. But the pics showed a gut that I wasn't to fond of, so we took on CF as soon as we got back. In late Sept, we did a race called the Oyster (http://oysterracingseries.com/). I've done 2 adventure sprints before (kayak/mtn bike/run) but never one w/ my wife and friend (another woman). I hadn't been riding for months and only been CF'ing constantly for 1 month. I rode the San Francisco hills on a singlespeed like a monster. We took 3rd place for co-ed teams on the sprint, not bad for our first time. There's other races that incorporate CF-style disciplines. My current fav (though I could never do it) is the Spartan Death Race, though they do have sprint races that are more reasonable. If you want entertainment, read up on the Death Race. Last year, they had contestants bring $50 in pennies as part of their gear. Then during the race, the organizers take your pennies and throw them into a lake. In order to advance, you need to have $50 in pennies. Brutal. The wife and I considered Tough Mudder in Sept but it requires us to race at altitude on a Sunday (4 hours from home) and back at work the next day. Not sure if we can wing that. muddy-buddy.competitor.com/warriordash.com/toughmudder.com/www.youmaydie.com/www.spartanrace.com/spartan-death-race-vermont.htmlwww.pjstar.com/features/x1249728732/Western-grad-wins-second-consecutive-Spartan-Death-Racewww.civilianmilitarycombine.com/If you ping me on FB (my real name) or on twitter ( oldskoolboarder) you can also see my interactions w/ other CFers and their obsessions.
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Post by fatty on Jul 13, 2011 23:41:42 GMT -5
That is crazy...I had no idea about these types of races. And warrior dash is in Kansas City this month. Hope it comes back next year, I'd like to do it. Yeah, I love talking about this stuff. It's good that you've got a good group of friends that you CF with, that's awesome. I've never been too much of a gym guy since I have a pretty good weight bench at home. But never really did think about a group thing like crossfit, gym groups like yoga or jazzercize always came to mind first. But the cost of a crossfit membership and also already investing so much in my home gym might have to make me hold off a bit. That and I'm going to try and get my mom and brother to do it with me. I'm going to have to modify the WODs quite a bit for all of us. My current home gym basically consists of a Powertec Leverage System, two 45# olympic bars and a curl bar, iron man pull-up bar and a normal pull-up bar, resistance bands, 2 swiss balls, and a whole bunch of dumbbells and plates. (those rings you linked to are mighty tempting) So the trick is to modify Crossfit enough with the stuff that I have where we can all do it. My brother is worse since he doesn't live close, but he does have a pull-up bar, some bands and a few dumbells. So instead of pull-ups we can use bands or do negatives. But for like tomorrow's workout: Three rounds for time of: 50 pound dumbbell Waiter walk, 100 meters, Right arm 30 GHD Sit-ups 50 pound dumbbell Waiter walk, 100 meters, Left arm 30 Back extensions I'm not sure what I'd do for the GHD sit-ups, and I ghetto rig up my powertec to do back extensions. I'll keep doing some more research and figure out something, but I'd like to start this either Saturday (with everyone together) or Monday. That is so neat that you and your wife do these things together. My wife likes to run occasionally or go hiking on trails, but doesn't care for gym workouts out at all. Especially where she has to be confined to a room. She instead likes to be active all day, whether it be gardening, cleaning, mowing, walking at the park, etc. But my mom has been my workout buddy that keeps me going. I keep watching so many videos and links that you keep posting. I'll click on one link, and then that one leads to two or three others to where my browser is filled with tabs. The spartan death race...getting their number from the log, and that is just the beginning?? Oh and I love how they have the Hero workouts on CF to honor our military, so cool.
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Post by oldskoolboarder on Jul 14, 2011 0:45:53 GMT -5
OK, had to google GHD. Most CF gyms keep basic equipment so we don't that kind of situp gear. It's all basic, just abmats. You could probably get by rolling up a towel under your back to make up for a mat. Less equipment, plus you're not relying on something extra to support you. Nice, waiter walk. That's gonna be good for the core. We haven't done those. The closest I've done to those are Turkish getups with a KB. You get credit carrying those above your head for that long. I pretty much max out at a 24 KG (53#) kettlebell. Some guys handle the next 1 or 2 sizes up but I'm not man enough yet. www.performbetter.com/catalog/matriarch/OnePiecePage.asp_Q_PageID_E_203_A_PageName_E_kettlebellvideo5It can be done w/ DBs too. Alternatively, you could do farmer walks w/ heavy dumbells. There's a lot you can do w/ your existing equipment. W/ dumbells you could do farmer walks OH walks renegade rows (http://www.youtube.com/watch?v=tL4Ygzz20gk) cleans squat cleans presses and my favorite, kettlebell swings (http://www.youtube.com/watch?v=U_YOpFcEFNw&feature=related) W/ plates you can do a bunch, including running w/ 45#, which we do occasionally, or w/ 35#/50# sandbags. W/ a pull up bar, you can do pullups, knees to elbows, toes to bar. W/ resistance bands, you can work on pullups (if they're hard). Took a while for me to understand the kip but now I can pull out 40+ during a WOD w/ no assistance, granted I have to break them up to rest. Bands also work for handstand pushups. I use these bands, much stronger than the standard yoga/resistance bands, because they hold body weight. www.ironwoodyfitness.com/fitness-bands.phpOne cheap addition I'd make is a speed rope. These are much better for double unders, which I am still working on. www.roguefitness.com/ultra-speed-cable-jump-ropes.phpOne WOD version is the tabata which is any where from 4 to 8 minutes. Your heart will feel like exploding but this burns fat like crazy and it doesn't take a lot of time. You can do with w/ burpees, sprints, presses, cleans, squats, anything. The key is to go all out for the 20 seconds. The key is to keep form, no cheating or the rep doesn't count. www.tabataprotocol.com/Games pushups are a good way to proper form on pushups, it's helped me get better. The beauty of CF is the scaling. You can work out as RX (as prescribed) while the person next to you scales it down to make it doable. You're both doing the same workout at the same relative intensity. And as you get stronger, you scale it up. In the past few months, I've been able to reach the RX level which is a big ego trip for sure. The interesting thing is that I'm not the lightest I've been. I'm probably 8 or 9 lbs above my lightest. But my clothes are very loose, I'm bulked up (for me), I don't get sore after volleyball anymore, and I only do 1 hour sessions 2x to 3x per week. We also write down each workout and result so we can track progression and that helps a lot. Regarding the wife, I kinda pushed her to it. She's a distance trail runner (20K and above) and kept getting injured. When she was injured, she'd swim and cycle to get workouts, w/ the intention of providing some type of cross training. But, she wasn't building muscle to support her running. So I suggested we strongly look at CF and I'd do it w/ her. 1 yr later, we're still doing it. In September, our gym starts Crossfit kids and you can bet our kids (6 yr old boy and 8 yr old girl) are doing it. They want to do it and are psyched. On father's day, my boy wanted to do 200 scaled handstand pushups on a chair. He got up to 107, best gift EVER. At our gym, if we're late for the warmup, it's a 20 burpee penalty. Our kids hangout w/ us on Sat mornings so we tell them if we're late, the whole family does 'em. Not late so far... I post our gym WODs on Gowalla and Facebook. If you are on either, let me know and you can follow me to check out what our gym is doing. www.crossfitpaloalto.com/Link king, signing off...
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Post by oldskoolboarder on Jul 14, 2011 16:24:10 GMT -5
The way our gym works is in cycles. For a 4 week cycle we do: 1. 10 min warmup of various stuff including high knees, quick feet, jumping jacks, air squats, push ups, mtn climbers, bear crawls, butt kicks, punter kicks, crawls, lateral drills, etc. 2. Strength/skill exercise that focus on different muscle groups. These can be pull ups, kettlebell snatches, push presses, deadlifts, single leg deadlifts, pistols, front/zercher/OH squats, ring dips, handstand pushups, etc. 3. WOD At the end of the cycle, we do a long WOD (sometimes called a chipper) w/ no skill that day. What do you know, today's WOD was a tabata. Calorie Row Sit Ups Push Ups Jumping Pullups (hang on the bar while standing on a box, then jump up on the bar, chest high. Looks easy at first but WAY harder than pullups.) The way it works is that you do a tabata for each discipline (8 reps), rest 30 seconds then move to the next discipline. You keep a score at each of the 4 disciplines and total it up. For example, you start with a calorie row. Row for 20 seconds to achieve a calorie count. Rest 10 seconds. Repeat for total of 8 reps. Your score is the lowest of the 8 rounds. If you first row an 8 but then the lowest you get is 6, your score for the discipline is 6, regardless of how high you got. The idea is to go hard but hard enough that you can maintain it for the 8 rounds. If you blow your wad at the front end, you're score drops like a rock. (Which happens to me ALL the time w/ pushups.) I scored Calorie Row - 6 Sit Ups - 9 Push Ups - 6 (started at 11 and quickly degraded...) Jumping Pullups - 8 For a total of 29. Man, that was tiring. 1.5 hours later, I'm still fatigued. Nice article via Sicfit. www.independent.com/news/2011/jul/13/caught-crossfit-crossfire/
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Post by oldskoolboarder on Jul 14, 2011 16:31:30 GMT -5
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Post by fatty on Jul 14, 2011 23:58:51 GMT -5
OK I think I'm finally starting to get it a bit more. I'm still trying to get some family members to try this with me. I think I will do a small trial run tomorrow morning with my mom.
I'm going to try and do tomorrow's workout:
"Front Squat 1-10-1-20-1-30 reps"
At first I was thinking "that's it???" assuming they were air squats, which doesn't make sense, but then I figured it out after watching the links. But this one isn't as much of a time trial where you are just using your body weight as the standard to measure against. It's more of trial and error to see what weight you're going to do your squats with? Because the last workout to compare against was from Dec 09. I'm used to doing a set of squats one week and noting if I need to go up or down in weight/reps for the next week but with this exercise the whole workout is based around the front squat. It's just a different mind set for me to get used to.
I think I'm going to try this out tomorrow with my mom, but with it modified. We'll first start out with just the bar to make sure our form is good (this is something I'm constantly working with her on) and then we'll do a lite version of this WOD.
Great job with the websites, link man, very helpful. I'll have to ping you on facebook to see the WODS, but that means I'll have to dust off my account and actually use it haha. I just logged on tonight after not logging on for months to make sure it still works.
So for your gym workouts, they will warm up for 10 minutes, then do the strength exercises like pull-ups and deadlifts, and then do the WOD?? wow
I'll have some more questions to ask but I better hold off for now. Oh and Sir Charles, I understand man!
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Post by oldskoolboarder on Jul 15, 2011 1:52:50 GMT -5
Yeah, my wife showed me that WOD. It was on the Spartan FB wall too. That can get gnarly when hitting the 30 reps. I remember when I started, even doing empty bar OH squats w/ correct form was REALLY hard in the WOD. FS is a bit more manageable.
If you do decide to stick w/ it, you might consider the 10# or 15# bumper plates. With that on the ends, you could add smaller 10# and 5# metal plates (if you have 'em) to make the bar heavier but still give you the safety to drop it when needed. That's what I do during workouts if I want to increase weight during the strength exercise. I try to keep the increases in 10# to 20# increments because percentage-wise, that can be a bit for overhead types of exercises.
I might add that today our coach had us run an 'easy' 400m before the tabata. And the woman w/ me was on her 2nd class of CF but she's a pretty fast runner so I had to run faster than normal just to keep the conversation going...
It sounds like a lot but remember that no class is more than 1 hour, max. And when we do reps, it's not the standard 8 reps. In the beginning of a cycle it might be 5-5-5-5-5 or 5-5-5-3-3, while using increasing weight to max it out. Towards the end of the 4 week cycle, your reps tend to be 3-3-1-1-1 where the last few are the ones where you are trying to PR (personal record). You're trying to go for max effort on your last reps always, not the steady marathon of 5 reps of 8 that you might be used to.
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Post by oldskoolboarder on Jul 15, 2011 11:11:02 GMT -5
Props to Reebok.
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Post by fatty on Jul 15, 2011 13:01:53 GMT -5
Ah good idea about just buying a set of bumper plates for the ends. I was afraid at first that having just one bumper plate and then metal plates would still damage the metal plates. The little research I did shows that it should be fine as long as the weight of the metal plates don't go over the weight of the bumper plates. I guess a 10# bumper plate with a 45# metal plate isn't really ideal. I think I will look out on Craigslist for some 25# bumpers and add the 5# and 10# increments as you suggest.
So even with the warm-ups, strength exercises and WOD it is still under 1 hour? I guess I would ask what is a typical routine of strength exercises that are done before the WOD? My mom wasn't able to come over this morning so I'm going to go solo this evening. My hamstrings are still sore from Plyometrics on Tuesday.
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Post by oldskoolboarder on Jul 15, 2011 13:56:00 GMT -5
Yeah, don't mix the big plates w/ metal/rubber. The small metal ones will work though. The 15# are a bit sturdier than a 10#, so that'll support at least another 15#.
Reps might look like this.
Week 1: 5-5-5-5-5 (don't increase weight too much during the first week, may even include first few reps w/ empty bar. Weight should be challenging but not impossible. Should NOT be easy.) Week 2: 5-5-3-3-3 Week 3: 3-3-3-1-1 Week 4: 3-3-1-1-1 (This is really where you should be PR'ing)
Can be done with Push Press Push Jerk Squats Deadlifts Single leg deadlifts Sumo deadlift high pull (DON'T look down. You'll knock your teeth out, it happens a lot...) Or any weighted bar exercise, kettlebells or dumbells.
Increase weight on each rep to increase workload, rest btw reps. You want to maintain form, never go to failure. You want every rep to count, as if you were being judged.
With a pull up bar, you could do 5-5-5-5-5 strict pull ups/non-weighted ring dips 5-5-5-5-5 kipping pull ups/weighted dips
Maybe dips if your Powertec has dip bars
Add weight (like a dumbell held btw your thighs) to increase resistance.
On the surface, logic would dictate that it's not a lot of reps so how do you get stronger/bigger? I had the same question/concern. I think (and this is just me) it's similar to the concept of interval training. Cyclists/runners tend to do LSD (long slow distances). But that takes time. Studies have shown that you can reduce the LSD and do high intensity intervals and have similar, if not better results, than LSD. Your lactic threshholds increase for the better. I can tell you that doing this program w/ these types of reps has helped me. Now my arms don't look like I do bicep curls or bench presses, but I definitely have more muscle mass and I'm stronger than ever. There's less isolation but it seems to be better (for me) because I'm strong as a whole as opposed to one strong part. As my coach always tells us, bicep curls and bench presses have no true transferrable skills. Better curls won't make you do more pull ups. There's a CF slogan that says, 'If Crossfit were easy, it'd be called bicep curls.'
From a programming standpoint, most people at our gym have a set number of times per week, say 2x or 3x (my norm). I've done up to 4x, my wife 5x. However, that's not recommended, since you need the rest days. W/ that frequency, every day has a different strength exercise so you only do that one specific strength 1x/week. For example, if you front squat, you won't do that again for another week. Then, your daily WOD tends to focus on that particular day's strength. So if we're doing a day w/ squats, you can expect to see a WOD with box jumps and kettlebell swings, for example.
Our gym also has us post PR and goals for the month. PRs are obvious but the goals must be measurable and achievable. You can't say, I'll try to come to the gym 3x per week, it's not specific. It should be, 300# DL or 10 double unders in a row. You see it on the board as a motivation, along with your gymmates who are doing the same. I'll admit, I'll see PRs and goals from those that are similarly fit to myself, and you better damn well bet I'm beating theirs too. You can be competitive w/ yourself and still be supportive. That's the community aspect.
The thing to keep in mind is that CF doesn't replace sport specific training, it supplements. I've found that it won't replace my time on the bike or running on the road. BUT, it does allow you to become stronger for the times when you do focus on a specific sport. My wife is much faster and is injured less. In volleyball, I can swing harder and I feel I've picked back up a few inches from my vertical leap (which helps when you're only 5'6"...) The Tues after Mon night vball, my friends are nursing aching backs and swollen knees while I go to CF at lunch, unfazed.
Example of an hour
0 to 15 min: warm up 15 to 30 min: strength exercise 30 to 45 min: WOD 45 to 60 min: cool down/stretch
After the cool down/stretch, I work on box jumps (my goal is 50", I'm up to 46") starting at around 32". I also practice double unders. The idea is that I'm warm so take the advantage and work on a skill.
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Post by fatty on Jul 15, 2011 18:34:18 GMT -5
OK, gave it a shot this afternoon using your 1 hour example: 0 to 15 min : warm up (used the legs and back warm-up of P90X) 15 to 30 min : strength exercises, but I didn't try to max out on weighted stuff dealift 7 reps (95#), 7 (185#) pull-ups 6, 5 mountain climber 30, 30 push ups 30, 25 30 to 50 min: WOD Front Squat 1(95#; two 25# & 45# bar) - 10(95#) - 1(135#) -20(75#) - 1(165#) - 30 reps(45# bar only) 50 to 55 min: stretching The 165# was tough and I didn't get it until my second effort. It's hard having to start with the bar on the ground and snatch it up into position before starting the exercise. On these type of exercises I won't try to max out until I get a squat rack (or use the one in the garage) and have bumper weights. I can still do these type of exercises on my powertec but free weights are just sooo much different. It's pretty impressive (and humbling) seeing Laurie, who is much smaller in weight than me, kick my butt with the demo on today's WOD ( 175-145-185-135-180-115lbs) I know you've probably already mentioned it but when you are mentioning the 4 week cycle that your gym is doing... Week 1: 5-5-5-5-5 Week 2: 5-5-3-3-3 Week 3: 3-3-3-1-1 Week 4: 3-3-1-1-1 I think I'm understanding you right (I'm slow), each week are you pretty much doing the same sets of exercises (i.e. Mondays of week 1 will match Mondays of week 2, 3 & 4), that way you can have a comparison for each week to build on and hit your PR on week 4? I thought that is the way I understood it but the reason I ask is because the WODS on the crossfit website don't really seem to repeat that often. Anyways, thanks a lot. I thought I was pretty familiar with the different types of exercises but then I'm finding myself googling many of the exercises you've listed. Getting ready to search "Sumo deadlift high pull"...and the name burpee still makes me laugh. Oh on a positive note, my hamstrings are no longer sore, I think my quads are stepping up to take their place. Great reebok commercial, I like the message behind it. Those videos get me motivated, as do the videos of the ghetto workouts on the other side of the spectrum as well: (music is NSFW) Oh and you're box jump is 46"??!?!! That is insane and impressive, Muggsy Bogues. I tip my hat to you. I just had to go and see where I'm at after readying that but doing it with the steps. I'm somewhere between 32 and 36". Maybe it is 36" straight up instead of stairs...maybe...
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Post by oldskoolboarder on Jul 15, 2011 19:34:50 GMT -5
Box jump straight up is easier than stairs. Stairs is dangerous (if you fall) but it adds an unnecessary element of horizontal distances. You can make a jump box on your own, if you're handy. Just simple plywood. Or Rogue has one already. Same as plyometric box. I'm lazy, I bought an irrigation box from the hardware store, similar to what you use in your lawn sprinkler. It's durable, the only disadvantage is that is' only about 14". The disadvantage of a plyobox is that the platform versions don't have a wall. If you miss the top of the box, your toes get caught under. AND, your shins get shredded, as my wife's did on Monday. She got a lot of stitches... She's fine and will be back at the box in 10 days. She's tough, tougher than me that's for sure. WHOA! You made it way hard. The strength exercise is only ONE discipline. In your case, I would've done ONLY the deadlift reps. The other stuff isn't needed, as you probably found out that it left you fatigued. You get extra credit for trying it that way though. Yeah, you'll be sore tomorrow. Bear in mind that the CF website is a guide, many gyms tailor it to their own style. My example is from CF Palo Alto. Other gyms may vary. One suggestion, if you went w/ this WOD is to try: 0 to 15 min : warm up (used the legs and back warm-up of P90X) 15 to 30 min : Deadlift. My PR is 305# so I'll use that as an example. Let's assume I haven't done this exercise in a few weeks. I wouldn't want to PR right off the bat, but I don't want to take it too easy either. You also want to watch the increases, you may be thinking, I can add 20#/30#, but if it's a significant percentage increase (say more than 20%), that's asking a lot. You may hit PR before week 4, I try to do it on week 3 so I have an extra week just in case. 5 @ 155# 5 @ 175# 5 @ 195# 5 @ 215# 5 @ 235# 30 to 50 min: WOD Front Squat 1(95#; two 25# & 45# bar) - 10(95#) - 1(135#) -20(75#) - 1(165#) - 30 reps(45# bar only) 50 to 55 min: stretching As you've found, you have to be mindful of the squat weight because of the clean. In our gym, you can use racks for the strength exercises. But in the WOD, you almost never use racks. You ALWAYS have to clean, which adds to that oh so painful level of difficulty. Wait till you try OH cleans, I struggle on the last few sets w/ a BARE bar. I've only seen racks used on Fight Gone Bad (another one for you to google). Also as you've discovered, there's a HUGE difference w/ free weights. I always wondered why I could do more on the machine. It controls your range of motion. Freeweights don't. It's good and bad. Bad because it's exposes your bad form, but good because it forces you to correct it. Your understanding of the weeks are correct. If you do FS on Monday, you do that for the next 4 weeks. You can choose to do push press on Tue, deadlift on Wed and so on. Because most go 3x per week, you're only concentrating on 3 different strengths per week. I've got my 9AM CF on Sat AM. I'll let you know what we do. Have a CF weekend.
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Post by oldskoolboarder on Jul 16, 2011 10:43:34 GMT -5
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Post by fatty on Jul 16, 2011 11:46:19 GMT -5
So that is what double unders in a row look like...I must learn these.
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Post by oldskoolboarder on Jul 16, 2011 12:41:04 GMT -5
Whoa, 16 min of hell this morning.
As written on the board,
4 rounds
In 4 min: 400 m 10 burpees
then AMRAP (as many reps as possible) 1) Push presses (105# men's RX, 75# women's RX) 2) Ring rows 3) Front squats 4) Ring dips
I was confused at first because I couldn't figure out how you do all 4 of those in 4 min. But actually, you do each one separately. Your score is the total of reps of all 4 exercises. You also have to clean the bar from the floor.
Broke down like this.
Round 1 (in 4 min) 400 m 10 burpees push presses (75#)
Rest 1 min
Round 2 (in 4 min) 400 m 10 burpees ring rows (I did them legs bent, which is 1 step away from RX) (I think I had 15 or so)
Rest 1 min
Round 3 (in 4 min) 400 m 10 burpees front squats (75#)
Rest 1 min
Round 4 (in 4 min) 400 m 10 burpees ring dips using a red band (I managed about 10)
I forget each step's number but I ended up w/ a total of 69, but it was far from RX because of the weight, ring row and red band on the dip. Because of the run and burpees, I was usually left w/ about 75 seconds to pound out the reps. Our lone firebreather who did it RX managed a 50.
BTW, my July goal is to string 5 double unders in a row. I have yet to get close.
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Post by oldskoolboarder on Jul 16, 2011 21:58:50 GMT -5
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Post by fatty on Jul 17, 2011 17:37:42 GMT -5
They had to use CGI for that youtube link... Legs are still feeling the sting from Friday's front squats, it's a good feeling though. Yesterday I decided to rest and today I did a modified workout of the one you did yesterday: Round 1 (in 4 min) 400 m (I did 7mph on the treadmill each time) 10 burpees push presses (65#, didn't know if you were including the bar but I sure in the heck am) 14r Rest 1 min Round 2 (in 4 min) 400 m 10 burpees ring rows (don't have rings so I readjusted my backup pullup bar to about 2.5 feet off the ground and did inverted rows) 7r Rest 1 min Round 3 (in 4 min) 400 m 10 burpees front squats (65#) 5r Rest 1 min Round 4 (in 4 min) 400 m 10 burpees ring dips using a red band (did chair dips with my legs elevated on another chair) 10r Burpees are tough, esp. when throwing them in the mix with the others. I lost form on three of them where I didn't jump back both legs (but stepped one at a time) to get in push up position. For the most part I found time to be the issue on completing the last exercise of the set since it seemed like it took forever to complete the burpees. Taking a bit over 2 minutes to run 400m didn't help. 16 minutes of hell, more like 20 minutes because those 1-minute breaks it seemed like my heart wanted to explode. Before I get bumper plates I think I will invest in some rings first. The wooden roguefitness rings look nice but investing over $70 in two rings and straps is tough. But the other sets aren't much cheaper so I might as well get the ones that I want. I'm also contemplating the Home Depot PVC route in the meantime. Tomorrow I hope my mom will be able to join me for "Barbara": Five rounds, each for time of: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats I'll try my hand at Barbara "lite" while my mom will do the 'puppies' version with 50# lat pulldowns instead of pullups. www.crossfitbrandx.com/index.php/forums/viewthread/13434/#250072Big Dawgs: As Rxd
Pack: “Barbara lite”
Five rounds, each for time of: 10 Pull-ups (I'll switch to chair assisted after failure) 20 Push-ups 30 Sit-ups 40 Squats
Rest precisely three minutes between each round. Post time for each of five rounds to comments
Puppies: “Barbie”
Five rounds, each for time of: 5 Pull-ups 10 Push-ups 15 Sit-ups 20 Squats
Puppies if you cannot do pull ups do assisted or beginner pull ups. Rest precisely three minutes between each round. Post time for each of five rounds to comments
I'm still contemplating on what to do for our strength exercises between the warmup and WOD.
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