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Stilgar 04-04-2012 10:36 AM

So I have been trying to work in some of the Crossfit ideals into my work outs for a while now...but I have never actually performed a full out Work Out of the Day (WOD)....Until yesterday...

Yesterday the WOD was

5 sets for time
45lb over head barbell lunges for 50ft.
21 burpees

Doesn't seem like much does it? I thought it would be a piece of cake...I was wrong.

I ran 1.5km as a warm up and then started on the work out. First set of lunges was fine, I got to burpee 15 and realized that if I wanted to do 5 sets...15 was all I was going to manage.

Roughly 15 min later I manage to finish the work out (I didn't have a stop watch...) I was shakeing, I was tired, I was sweaty, I was floored that it was so bloody hard!! I want to do MORE!

So I have decided I am going to attempt to follow the WODs but I will likely have to scale them for a while and find some substitutes for things like the Muscle ups and rope climbs...

the standard WOD can be found here

Properly Scaled versions of the WOD can be found here at BrandX It is a forum that also has LOTs of good info on Crossfit for beginners.

So I am starting this program at 216lbs I want to get down to about 200lbs. I have set a goal to do a triathalon in August.
I want to be able to do the "Cindy" work out and get close to 20 sets by then.
I will also have to keep up my running and start swimming and biking some time too!

I will post the WOD and the scaled version I am doing here and keep you updated on progress.

Wish me luck and join in if you wish! Post your results!

Stilgar 04-04-2012 10:40 AM


155 pound Squat Clean and Jerk, 30 reps

The barbell goes from ground to overhead, passing through a front squat in which the crease of the hip passes below the height of the kneecap. The finish position is with the arms, hips and knees fully extended, arms overhead, with at least a portion of the ear visible in front of the arm. Dropping the barbell is acceptable.

I will do the Crossfit warm up and then the WOD with 65lbs.

EDIT: Such a simple work out...Such a lot of pain! And I am in decent shape!

Did it in less than 10 min. Not great but I just started out doing this!

Dysturbed87 04-04-2012 10:42 AM

Good luck with that. CrossFit is very hard...I've got a friend that does it and he gets his @$$ kicked everyday (he is very athletic and in shape). I tried one work out and was sore for a week

indyjrt 04-04-2012 11:35 AM

Your body gets smoked.....

Did in the past, I still try to incorporate some moves....

Great workout, I remember being unable to walk sometimes, I was so sore.

WODs are great you can do many at home too.

gainman 04-04-2012 09:38 PM

i wish it wasnt so expensive, but i do some of the routines at home.

Stilgar 04-05-2012 01:22 PM


For time:
Run 800 meters
10 rounds of the couplet:
Knees to elbows, 10 reps
Hug-a-twinky, 10 reps - Reverse Hyper extensions...
Run 800 meters

Done in 20 min!

Abs are going to hurt!

Stilgar 04-07-2012 08:28 AM

Friday was a Rest Day! Hallelujah!

Today's WOD

Saturday 120407


Three rounds for time of:
165 pound Front squat, 5 reps
18 Pull-ups
225 pound Deadlift, 5 reps
18 Toes-to-bar
165 pound Push jerk, 5 reps
18 Hand-release push-ups

U.S. Marine Corps Lance Corporal Philip P. Clark, 19, of Gainesville, Florida, assigned to 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, died on May 18, 2010, while supporting combat operations in Helmand province, Afghanistan. He is survived by his wife, Ashton, father Mike and stepmother Tammy, mother Rosmari Kruger, and brothers Tyler, Kyle and Ryan Nordyke.

Scaled WODs

Three rounds for time of:
115 pound Front squat, 5 reps
18 Pull-ups
155 pound Deadlift, 5 reps
18 Toes-to-bar
115 pound Push jerk, 5 reps
18 Hand-release push-ups

Women - 85/115/185

Three rounds for time of:
15-35 pound Front squat, 5 reps
18 Pull-ups (assisted or beginner okay)
35-65 pound Deadlift, 5 reps
18 Hanging knee raises
15-35 pound Push jerk, 5 reps
18 Hand-release push-ups (roll up okay)

Unfortunately I am not able to get to the gym today, I am too busy getting ready for Baby Stilgar's Birthday party. So I did a quick jog around the block and went to the park to do the Cindy Work out

20 min, AMRAP
5 Pull ups
10 Push ups
15 air Squats

I got 13.5 sets in

Party time!!

Stilgar 04-08-2012 07:19 AM

Today's WOD

5km run.

Easy as pie! Done in 25 min.

Stilgar 04-09-2012 12:04 PM

Monday 120409

Clean and Jerk 1-1-1-1-1-1-1 reps

Caity Matter Henniger 145, 155, 175, 180, 190(f), 190, 190lbs.

Scaled version, Do what ever weight you feel comfortable with. The last three reps should be close to your max.

I Am not yet comfortable with the 'Jerk' Manouver (insert dirty joke here) and did not want to injure myself doing a heavy weight wrong. Soooo.....

I did this instead.

50 reps of each
12in Box jumps
Jumping Pull Ups
Kettle bell swings
45lb Push Press
Back Extensions

I completed it in 27 min. a sore sweaty mess...

Mrs Stilgar Kicked my *** once I showed her what to do. She finished in about 25 min and was still the beautiful Glowing goddess she always is...

Longshot 04-09-2012 12:28 PM

So, gotta say, impressed.

Not to hijack your thread, but wanted to say I'm inspired. Off to do a run tonight...not pushing as hard as you (yet) but happy to do around 5km.

Back to the Stilgar show. ;)

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