CrossFit

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.

Goals
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

WEDNESDAY 120404

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

THURSDAY 120405

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

“Pheezy”

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

Pack:
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

Puppies
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
Burpees

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.

04-04-2012, 10:36 AM	#1 (permalink)
Stilgar Walking without rhythm Join Date: Jul 2009 Location: North of 49	CrossFit 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. Goals 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! __________________ Featuring Death on Facebook! Gravity League Ottawa - Like us on Facebook! GLO Season Opener *NEW DATE 25 May* 2013 Feedback here. Patagonia Down Vest NWT $99 Shipped! Need to sell!! How to Ship to Canada! How to make a 45* stickfeed for open class guns

04-04-2012, 10:40 AM	#2 (permalink)
Stilgar Walking without rhythm Join Date: Jul 2009 Location: North of 49	WEDNESDAY 120404 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! __________________ Featuring Death on Facebook! Gravity League Ottawa - Like us on Facebook! GLO Season Opener *NEW DATE 25 May* 2013 Feedback here. Patagonia Down Vest NWT $99 Shipped! Need to sell!! How to Ship to Canada! How to make a 45* stickfeed for open class guns Last edited by Stilgar; 04-04-2012 at 01:40 PM.

04-04-2012, 10:42 AM	#3 (permalink)
Dysturbed87 Seasoned Member Join Date: Mar 2009 Location: Columbia, SC	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 __________________ http://www.mcarterbrown.com/forums/f...-feedback.html

04-04-2012, 11:35 AM	#4 (permalink)
indyjrt Active Member Join Date: Feb 2008 Location: Southern California	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. __________________ "Lastly, there are numerous psychological effects of the use of stock class equipment. Because of the inherent rate of fire limitation, many stock class players put significant effort and emphasis on the development of marksmanship skills." - From Wikipedia Feedback: http://www.mcarterbrown.com/forums/f...-feedback.html

04-04-2012, 09:38 PM	#5 (permalink)
gainman Semper Fi Join Date: Sep 2007	i wish it wasnt so expensive, but i do some of the routines at home. __________________ Feedback ANGELS FOR LIFE!!!

04-05-2012, 01:22 PM	#6 (permalink)
Stilgar Walking without rhythm Join Date: Jul 2009 Location: North of 49	THURSDAY 120405 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! __________________ Featuring Death on Facebook! Gravity League Ottawa - Like us on Facebook! GLO Season Opener *NEW DATE 25 May* 2013 Feedback here. Patagonia Down Vest NWT $99 Shipped! Need to sell!! How to Ship to Canada! How to make a 45* stickfeed for open class guns

04-07-2012, 08:28 AM	#7 (permalink)
Stilgar Walking without rhythm Join Date: Jul 2009 Location: North of 49	Friday was a Rest Day! Hallelujah! Today's WOD Saturday 120407 “Pheezy” 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 Pack: 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 Puppies 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!! __________________ Featuring Death on Facebook! Gravity League Ottawa - Like us on Facebook! GLO Season Opener *NEW DATE 25 May* 2013 Feedback here. Patagonia Down Vest NWT $99 Shipped! Need to sell!! How to Ship to Canada! How to make a 45* stickfeed for open class guns

04-08-2012, 07:19 AM	#8 (permalink)
Stilgar Walking without rhythm Join Date: Jul 2009 Location: North of 49	Today's WOD 5km run. Easy as pie! Done in 25 min. __________________ Featuring Death on Facebook! Gravity League Ottawa - Like us on Facebook! GLO Season Opener *NEW DATE 25 May* 2013 Feedback here. Patagonia Down Vest NWT $99 Shipped! Need to sell!! How to Ship to Canada! How to make a 45* stickfeed for open class guns

04-09-2012, 12:04 PM	#9 (permalink)
Stilgar Walking without rhythm Join Date: Jul 2009 Location: North of 49	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 Burpees 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... __________________ Featuring Death on Facebook! Gravity League Ottawa - Like us on Facebook! GLO Season Opener NEW DATE 25 May** 2013 Feedback here. Patagonia Down Vest NWT $99 Shipped! Need to sell!! How to Ship to Canada! How to make a 45* stickfeed for open class guns

04-09-2012, 12:28 PM	#10 (permalink)
Longshot Keep yer pump hand strong Join Date: Aug 2010 Location: Vancouver BC	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.