General

[Stilgar]

Yesterday was an official rest day. But I went paintballing all day and today I wake up sore as ever!

So I am actually going to rest today.

I will post up the WOD in a bit incase someone is interested.

SUNDAY 120415

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Chest-to-bar pull-up
Box jump, 30 inch box
GHD sit-up

Gretchen Kittelberger 9:20. Post time to comments.

This looks like an awesome workout. I will have to give it ago some time.

[Dogger]

dang it! I have been looking into crossfit for a bit. My cousin is a ridiculous crossfitter. I workout daily with weight and cardio plus hapkido twice a week and p90x at home when I find the time. Is there some sort of instructional video or anything for some exercises?

[Stilgar]

Originally Posted by Dogger

dang it! I have been looking into crossfit for a bit. My cousin is a ridiculous crossfitter. I workout daily with weight and cardio plus hapkido twice a week and p90x at home when I find the time. Is there some sort of instructional video or anything for some exercises?

Yup. Go to Crossfit.com and they have video of all of the excersies plus they have video of people doing most of the work outs and then some.

There are also TONs of vids on youtube that either demonstrate particular movements or show off people's skills...


I am going to do yesterday's WOD today. It looks like fun!

Edit: Awesome! Baby does chin ups

[Stilgar]

WOD
MONDAY 120416

For time:
First:
Run 800 meters

Then:
10 rounds of the couplet:
Handstand push-up, 10 reps
One legged squat, 10 reps

Finally;
Run 800 meters

Scaled versions:

Big Dawgs
As rx’d

The Porch

For time:
First:
Run 800 meters

Then:
7 rounds of the couplet:
Handstand push-up, 10 reps
One legged squat, 10 reps

Finally;
Run 800 meters

Pack
For time:
First:
Run 800 meters

Then:
7 rounds of the couplet:
Handstand push-up, 7 reps
One legged squat, 7 reps

Finally;
Run 800 meters

Puppies
For time:
First:
Run 400 meters

Then:
5 rounds of the couplet:
Handstand push-up, 7 reps
One legged squat, 7 reps

Finally;
Run 400 meters


** if you are unable to do HSPU sub heavy dumbbell shoulder presses. Do NOT sub HSPU to a pad or other crutch.

**** a couple of subs that you can use for pistols
1. Use a pole for stability and/or help hole
2. Use a rope or band for stability and/or help out of the hole



I did Yesterday's WOD posted above in 14:30 after running 5Km in 25min...

This was the first time in a LONG time I actually wondered if I was going to puke a bit at the end of my work out...Still sweating over 30 min later...

[Ferak]

I like the concept of crossfit but I can't stand the videos I see of CF gyms. The majority of crossfitters seem to have terrible form and the kipping pull up is one of the dumbest movements I've seen.

[Stilgar]

I agree with you. A lot of the vids show mistakes in form, especially when the person gets tired. I guess the justification is to keep up the intensity and try to stick to form as much as possible.

Kipping is odd. I cannot do it. I can't seem to fin the flow to it. But a lot of people are moving away from it and just doing pullups now.

My pull ups suck. I can do maybe 5 proper ones now but most of the time I need to at least tap the ground with my feet. If I do more than 15-20 I have to start doing jump pull ups.

I just have to keep practicing to get stronger.

[Ferak]

When I When I first started doing pull ups I had to do negatives or use a chair I progressed to doing about 10+ normal pullups but now I do dead hangs and get about 8 reps in. If I kip I'm pretty sure I can do over 50 but my rotators would get destroyed.

[Stilgar]

Thats impressive! But yea, don't destroy your body!

[Stilgar]

WOD

TUESDAY 120417

Deadlift 1-1-1-1-1-1-1 reps

Start at 80% of your Max, last 2 reps should by your max.


This is another Olympic lift that I have never been trained on so I did this instead!

3 sets of the triplet
Man Makers 10 reps (no idea if that is the real name of these things, will discribe them)
sit ups 25
Kettle bell swings 25

Man Makers, Take two kettle bells, Start in push up position on the kettlebells.
Do a push up,
get up and do a kettle bell swing to bring the bells to the load position (Hands under chin bells on outside of wrist),
do a squat,
then a press,
back to possition one.

[darkspidie1984]

14:30 for mondays WOD! Not sure I believe that you did that prescribed considering some of the best crossfit athletes in the world did it in only 17:00min. Unless you scaled the workout in which is fine as most people, including myself do. Not every one can be as beast as Rich Fronning( he won the crossfit games last year) heres a vid of him doing kingkong http://www.youtube.com/watch?v=DMQ5jexSUQU

Why dont you just post the link so People can see the WOD on the Crossfit mainsite? Im been preaching the virtues of crossfit to everyone willing to listen. Its nice to someone else who is interested. Its finally becoming mainstream. The wife and I just Opened our "Box" (The crossfit term for Garage Gym for those who dont know). We have five Clients so far. Pretty stoked.

Welcome to CrossFit: Forging Elite Fitness

Stilgar, do you workout with a crossfit Affiliated gym or do you do the workouts on your own? Im not being critical I just asking as it Would benefit the beginner crossfit addict to go through the Skills classes to learn the movements propery which would prevent injury and speed your time up even more. At 200lbs you could be a hoss like Rich with proper training. Especially when it comes to the olympic lifts. Im a little guy at 5'9 so i have to work a little harder on form than someone who could manhandle it with brute strength.

If you all have time watch this and see what a real athlete can do. Forget about football and baseball. Here is the first event from the crossfit games last year.
210meter swim, soft sand run 1500meters, 50 Chest to bar pullups, 100 hand release pushups, 200 squats, and 1500meter run soft sand again
http://www.youtube.com/watch?v=FEoI9...feature=relmfu