Crossfit workout (1 Viewer)

[Zow]

This past week I got a free one month membership to a "crossfit" gym and I must say it's a pretty nice switch. I think it is inspired by the military style workout where you combine lifting, aerobics, core, and plyometrics into a shortened, very intensified workout. I've done it three days in a row now and I'm a much different kind of sore than I get from p90x or regular weightlifting and the energy it produces is even greater than p90x IMO. I really like how it incorporates basic movements and the traditional lifts with intensified aerobic training.

I would think the difficulty with this workout though is that it requires a gym which is either designed for crossfit or isn't very crowded. I go to a gym that is designed specifically for this workout. Anyone else seeing these pop up around them? I wouldn't recommend this workout if you're trying to get big, but it's gotta be great for tone.

Link:

http://www.crossfit.com/

 

[RudiStein]

After your brunch date with Lhucks you should give Robbie Cooper a call.

 

[culdeus]

Zow doing crossfit. Who would have guessed?

 

[Otis]

After your brunch date with Lhucks you should give Robbie Cooper a call.

I'll back you on most of this, but please don't rip on brunch. It's a pretty awesome time for us Brooklynites to enjoy some breakfast and alcohol with hot ladies while hungover and discussing the prior night's exploits.

 

[Gatorman]

been doing this for 2 months now. Amazing stuff.

 

[urbanhack]

After your brunch date with Lhucks you should give Robbie Cooper a call.

 

[Major]

Any good alternatives to NO-Xplode and Cell Mass? Thinking about doing Animal Stack.

 

[Zow]

After your brunch date with Lhucks you should give Robbie Cooper a call.

But when will I have time for awesome stuff like frisbee golf?

 

[Zow]

been doing this for 2 months now. Amazing stuff.

how much have you improved on your times? I did that crazy 10 workouts of 50 reps in 29 minutes last night and the trainer said that was very good. It didn't feel fast and I can barely sit up today.

 

[RudiStein]

After your brunch date with Lhucks you should give Robbie Cooper a call.

But when will I have time for awesome stuff like frisbee golf?

Maybe you can give girl's baseba...I mean maybe you can give up give up softball?

 

[Zow]

After your brunch date with Lhucks you should give Robbie Cooper a call.

But when will I have time for awesome stuff like frisbee golf?

Maybe you can give girl's baseba...I mean maybe you can give up give up softball?

I used to be far too aloof to consider this, but i've given into the idea that softball can be a legit activity.

 

[Emerson Biggens]

I've got several friends that are doing this here, and one of them is a co owner of the Crossfit gym they're doing it at. I've thought real hard about starting, but haven't yet. Their group is on facebook and I see all the daily stuff they're doing and a lot of them are getting in really good shape.

 

[tribecalledjeff]

Any good alternatives to NO-Xplode and Cell Mass? Thinking about doing Animal Stack.

I just started Jack3d and absolutely love it.

 

[Maroney=Sped]

After your brunch date with Lhucks you should give Robbie Cooper a call.

But when will I have time for awesome stuff like frisbee golf?

Maybe you can give girl's baseba...I mean maybe you can give up give up softball?

I used to be far too aloof to consider this, but i've given into the idea that softball can be a legit activity.

Oops, softball.

 

[Zow]

I've got several friends that are doing this here, and one of them is a co owner of the Crossfit gym they're doing it at. I've thought real hard about starting, but haven't yet. Their group is on facebook and I see all the daily stuff they're doing and a lot of them are getting in really good shape.

The group part of it is pretty cool. At my gym they are doing a BBQ tomorrow after the workout time. Not too many places that do that.

 

[Major]

Any good alternatives to NO-Xplode and Cell Mass? Thinking about doing Animal Stack.

I just started Jack3d and absolutely love it.

Woz, any other recommendations? you're the NO Xplode guy, right? I like this stuff but want to switch it up.

 

[Zow]

Any good alternatives to NO-Xplode and Cell Mass? Thinking about doing Animal Stack.

I just started Jack3d and absolutely love it.

Woz, any other recommendations? you're the NO Xplode guy, right? I like this stuff but want to switch it up.

I've really only been cycling on and off of it. Haven't ever had anything close to as good.

 

[Sand]

been doing this for 2 months now. Amazing stuff.

Is there a crossfit to English translator somewhere?

 

[culdeus]

2 crossfitters and 1 chalk bucket

 

[itriple]

Ive been xfitting for a year.

I built my own "gym" in my basement. I have a set of olympic weights, pull-up bar, TreadMill (for when it is too cold), and cowmats. Later I built a box for jumping.

Really I can complete any workout (lots of subs out there example: Sumo deadlifts for rowing).

I lost 25 lbs in the first 3 months and my max pull-ups went from 3 to now 35 (not a type-o). Fran WOD went from 13 mins to 6:30.

If you want to stop pretending and really get in shape there is no better way. Plus it takes less than 30 mins 3 out of 4 days. However, those 30 mins are pure torture.

 

[Wrigley]

Any good alternatives to NO-Xplode and Cell Mass? Thinking about doing Animal Stack.

This stuff is pretty much the ####

 

[Sabertooth]

After your brunch date with Lhucks you should give Robbie Cooper a call.

But when will I have time for awesome stuff like frisbee golf?

Maybe you can give girl's baseba...I mean maybe you can give up give up softball?

I used to be far too aloof to consider this, but i've given into the idea that softball can be a legit activity.

Softball is just as legit as LARP.

 

[dotman]

Quit P90X already Woz? I'll take your DVD's

 

[Zow]

Quit P90X already Woz? I'll take your DVD's

Didn't quit, I love the p90x workouts and am doing the plyos and probably the core on the weekends. This just came along and it's a similar workout style to p90x, it's free, and I'm doing it with people from work. BTW, for those DVDs I offered you if they aren't genuine they are the best knock-offs I've ever seen.

 

[dotman]

Quit P90X already Woz? I'll take your DVD's

Didn't quit, I love the p90x workouts and am doing the plyos and probably the core on the weekends. This just came along and it's a similar workout style to p90x, it's free, and I'm doing it with people from work. BTW, for those DVDs I offered you if they aren't genuine they are the best knock-offs I've ever seen.

Doesn't matter what they look like, they're knock off's, and it cost some chump about $1 to make them, if I'm going to actually spend money on them I'll buy the real thing so that the people who deserve the money get it. I honestly try not to support conterfieters. So did you complete the 90 day P90x? Or you're just doing some of the workouts here and there....

 

[culdeus]

Quit P90X already Woz? I'll take your DVD's

Didn't quit, I love the p90x workouts and am doing the plyos and probably the core on the weekends. This just came along and it's a similar workout style to p90x, it's free, and I'm doing it with people from work. BTW, for those DVDs I offered you if they aren't genuine they are the best knock-offs I've ever seen.

Doesn't matter what they look like, they're knock off's, and it cost some chump about $1 to make them, if I'm going to actually spend money on them I'll buy the real thing so that the people who deserve the money get it. I honestly try not to support conterfieters. So did you complete the 90 day P90x? Or you're just doing some of the workouts here and there....

how will people that deserve the money get it if you buy used exactly?

 

[Sabertooth]

Quit P90X already Woz? I'll take your DVD's

Didn't quit, I love the p90x workouts and am doing the plyos and probably the core on the weekends. This just came along and it's a similar workout style to p90x, it's free, and I'm doing it with people from work. BTW, for those DVDs I offered you if they aren't genuine they are the best knock-offs I've ever seen.

Doesn't matter what they look like, they're knock off's, and it cost some chump about $1 to make them, if I'm going to actually spend money on them I'll buy the real thing so that the people who deserve the money get it. I honestly try not to support conterfieters. So did you complete the 90 day P90x? Or you're just doing some of the workouts here and there....

how will people that deserve the money get it if you buy used exactly?

Volume.

 

[dotman]

Quit P90X already Woz? I'll take your DVD's

Didn't quit, I love the p90x workouts and am doing the plyos and probably the core on the weekends. This just came along and it's a similar workout style to p90x, it's free, and I'm doing it with people from work. BTW, for those DVDs I offered you if they aren't genuine they are the best knock-offs I've ever seen.

Doesn't matter what they look like, they're knock off's, and it cost some chump about $1 to make them, if I'm going to actually spend money on them I'll buy the real thing so that the people who deserve the money get it. I honestly try not to support conterfieters. So did you complete the 90 day P90x? Or you're just doing some of the workouts here and there....

how will people that deserve the money get it if you buy used exactly?

My point is the mass conterfieter won't get it

 

[Zow]

Quit P90X already Woz? I'll take your DVD's

Didn't quit, I love the p90x workouts and am doing the plyos and probably the core on the weekends. This just came along and it's a similar workout style to p90x, it's free, and I'm doing it with people from work. BTW, for those DVDs I offered you if they aren't genuine they are the best knock-offs I've ever seen.

Doesn't matter what they look like, they're knock off's, and it cost some chump about $1 to make them, if I'm going to actually spend money on them I'll buy the real thing so that the people who deserve the money get it. I honestly try not to support conterfieters. So did you complete the 90 day P90x? Or you're just doing some of the workouts here and there....

I honestly don't know if they are knockouts. I get them from a guy who gets them from a guy, etc. They look damn real to me. Comes in the actual p90x box and everything. I completed 7 full weeks of the p90x and the differences were huge. However, I thought I'd give crossfit a shot one day and really enjoyed it. I'm actually doing 4 crossfit session per week and plyos from p90x twice with some of the other workouts mixed in there if I decide crossfit didn't hit a particular body part that week. Crossfit is very very similar to p90x - just mixes the lifting and the plyos and you do more of the heavy powerlifting movements than you would with p90x. The idea behind the two are quite similar. Both are great workouts and I'm seeing great results in my athleticism and flexibility (although the trainer last night made fun of my crappy hip flexors when I was doing clean and jerks).

 

[JFT Ben]

Love bumping a 1.5 year old thread, but better than starting fresh. Anyone else started this since Woz's last post? I'm checking out a place by work tonight I can hit at lunch. My wife does this and did a local competetion this last weekend and is still beyond sore. Looks like fun now that I finished Insanity. I've been working the "major" lifts for a couple months now: bench/pushups, deads, press, squat, pullups and bike/run/sprint regularly, but don't put them together like Crossfit does.

 

[Gatorman]

I am still doing crossfit 2 years later. Love it. Havent done p90x or insanity, but truth be told I am not self motivated. Crossfit helps with the motivation part, and there is a good sense of community at most of the gyms.

 

[Boulder Toads]

4 months in and I am certifiably addicted ... Never been in this good of shape, and still improving. Agree with Gator, the community is a strong part of the draw.

 

[snitwitch]

One month in come this friday. I was starting from a sedentary past year and half, so it's been kicking my ### big time, especially the endurance aspect. I get gassed pretty easily. I really need to figure out how to do pull ups and jump rope

 

[Boulder Toads]

What did y'all do today? Here was todays WOD at my place:

SKILL/STRENGTH

OH Barbell Lunges 5x5

WOD

21 Pushups

21 Squats

21 Situps

Run 400m

15 Pushups

15 Squats

15 Situps

Run 800m

9 Pushups

9 Squats

9 Situps

Run 1 mile

For Time

 

[JFT Ben]

Anyone checking out the Crossfit Games on Wed. Nights ESPN-2? Pretty impressive displays of strength/speed from the men and women.

I don't do crossfit but am working on strength and some basic crossfit-esque movements and workouts and am amazed at what guys similar in size to me can do. My wife does Xfit at a box, and while she's strong, no where near where the top in the sport are at.

 

[ukshane]

Did it for a month. Thought I was in SEAL training. Not for everyone.

 

[Da Guru]

Any good alternatives to NO-Xplode and Cell Mass? Thinking about doing Animal Stack.

I just started Jack3d and absolutely love it.

Woz, any other recommendations? you're the NO Xplode guy, right? I like this stuff but want to switch it up.

http://www.google.com/imgres?imgurl=http://farm4.static.flickr.com/3230/2909296000_218e9bef1b_o.jpg&imgrefurl=http://kaanlazayiflama.blogcu.com/bsn-no-xplode-boyle-enerji-veren-birsey-olamaz/4171416&usg=__uZj_M7nU72mGKwRT2lvF_TBujKo=&h=472&w=520&sz=136&hl=en&start=6&zoom=1&tbnid=VpNGTWL5pKrXjM:&tbnh=143&tbnw=158&ei=S2l7TozGMcXksQLUy6GjAw&prev=/search%3Fq%3Dno%2Bxplode%26um%3D1%26hl%3Den%26sa%3DN%26imgrefurl%3Dhttp://chesterfieldrichmond.com/weight_loss/side_effects_of_no-xplode/%26w%3D250%26h%3D197%26ndsp%3D15%26biw%3D1016%26bih%3D645%26tbs%3Dsimg:CAESEgnE0eNOftUncyGSHJbeAXGEJA%26tbm%3Disch&um=1&itbs=1&biw=1016&bih=645&iact=rc&dur=94&page=1&ved=1t:429,r:5,s:0&tx=69&ty=88

 

[James Daulton]

I've always worked out at home, but his crossfit seems like a good mix of Insanity and P90X. One thing that kind of hold me back from these types of things is that I'm a real sweater when I work out. After I finished an Insanity workout, the sweat is dripping off me like crazy. My upper body weight home workout leaves me really sweaty too (although not as bad as Insanity). Are there lots of super sweaty people at the gym? I don't want people falling in puddles I leave, etc.

 

[JFT Ben]

I've always worked out at home, but his crossfit seems like a good mix of Insanity and P90X. One thing that kind of hold me back from these types of things is that I'm a real sweater when I work out. After I finished an Insanity workout, the sweat is dripping off me like crazy. My upper body weight home workout leaves me really sweaty too (although not as bad as Insanity). Are there lots of super sweaty people at the gym? I don't want people falling in puddles I leave, etc.

I'm sure there are lots of sweaty gym rats there. Going to ramble a bit here...while I haven't done P90X, from what I've seen, crossfit is more like a cross between power lifting and insanity. Do a search on the "crossfit girl names" to get an idea of some of the workouts. I know they work on everything from olympic lift techniques to jump roping to rope climb. I tried doing a scaled down version of the benchmark "Fran" (thrusters [prescribed is 95#, I've done them at 85#]+pullups in 21/15/9 reps for each) and the compound movement of the thrusters really get your heart going way more than Insanity ever did for me as it's like Insanity on steroids sort of. The best can knock out Fran as prescribed in close to 2 minutes, my time (with dead hang pullups not the crossfit kipping pullups) was something like 11 minutes at a lower weight since I need strength and don't have the home equipment to do kipping pullups.

 

[hooter311]

I've always worked out at home, but his crossfit seems like a good mix of Insanity and P90X. One thing that kind of hold me back from these types of things is that I'm a real sweater when I work out. After I finished an Insanity workout, the sweat is dripping off me like crazy. My upper body weight home workout leaves me really sweaty too (although not as bad as Insanity). Are there lots of super sweaty people at the gym? I don't want people falling in puddles I leave, etc.

There are usually paper towels and disinfectant sprays at every station for you to clean up when you are done. You're at the gym, you shouldn't be embarrassed by sweating.

 

[James Daulton]

I've always worked out at home, but his crossfit seems like a good mix of Insanity and P90X. One thing that kind of hold me back from these types of things is that I'm a real sweater when I work out. After I finished an Insanity workout, the sweat is dripping off me like crazy. My upper body weight home workout leaves me really sweaty too (although not as bad as Insanity). Are there lots of super sweaty people at the gym? I don't want people falling in puddles I leave, etc.

There are usually paper towels and disinfectant sprays at every station for you to clean up when you are done. You're at the gym, you shouldn't be embarrassed by sweating.

I agree. I'm not a sweaty guy under normal circumstances, it's just when my heart rate really shoots up from working hard. Right now I do a weight workout that combines weights and cardio (very little rest between sets, typically do about 28 sets in 40 minutes or so) 3x a week and an Insanity workout 2x a week. I'm tired of the Insanity workouts and want something new that will burn fat and build muscle.

 

[hooter311]

I've always worked out at home, but his crossfit seems like a good mix of Insanity and P90X. One thing that kind of hold me back from these types of things is that I'm a real sweater when I work out. After I finished an Insanity workout, the sweat is dripping off me like crazy. My upper body weight home workout leaves me really sweaty too (although not as bad as Insanity). Are there lots of super sweaty people at the gym? I don't want people falling in puddles I leave, etc.

There are usually paper towels and disinfectant sprays at every station for you to clean up when you are done. You're at the gym, you shouldn't be embarrassed by sweating.

I agree. I'm not a sweaty guy under normal circumstances, it's just when my heart rate really shoots up from working hard. Right now I do a weight workout that combines weights and cardio (very little rest between sets, typically do about 28 sets in 40 minutes or so) 3x a week and an Insanity workout 2x a week. I'm tired of the Insanity workouts and want something new that will burn fat and build muscle.

I would say everyone is self conscious when they start going to a gym. Once you get used to it you will realize that nobody but the freaks are paying attention to you. Took me a while to get comfortable as well when I started out, especially since I incorrectly assumed that everyone else there would be in better shape than I was.

 

[snitwitch]

WOD

4 Rounds

20 KBS (44 lbs)

30 Push ups

40 Squats

Run 400 meters

Time: 35:30 :vomit:

 

[Boulder Toads]

WOD

15 ground to overhead (GTO) 135#

30 front squats 135#

30 lateral burpees (jumping laterally over barbell)

15 GTO 135#

For time ... 12:50 ... Did Power Clean & Jerks for GTOs ... This was a killah

 

[snitwitch]

WOD15 ground to overhead (GTO) 135#30 front squats 135#30 lateral burpees (jumping laterally over barbell)15 GTO 135#For time ... 12:50 ... Did Power Clean & Jerks for GTOs ... This was a killah

Front squats kill me, my elbows don't want to go out like that, I send up killing my wrists. I think I need to work on my grip.

 

[LHUCKS]

What happend to Woz??

 

[SacramentoBob]

WOD15 ground to overhead (GTO) 135#30 front squats 135#30 lateral burpees (jumping laterally over barbell)15 GTO 135#For time ... 12:50 ... Did Power Clean & Jerks for GTOs ... This was a killah

Front squats kill me, my elbows don't want to go out like that, I send up killing my wrists. I think I need to work on my grip.

I can't do front squats either for the same reason. I might need some instruction on form.

 

[Gatorman]

Agreed with the front squats. You cant get your elbows up you are in trouble.

Thusday WOD:

10 Power Cleans

20 Toes to Bar

30 Burpees (the devils exercise if ever there was one)

40 Kettlebell swings

50 Double unders

12 and change.

 

[James Daulton]

30 burpees? Can you do them with no rest?

 

[Boulder Toads]

WOD15 ground to overhead (GTO) 135#30 front squats 135#30 lateral burpees (jumping laterally over barbell)15 GTO 135#For time ... 12:50 ... Did Power Clean & Jerks for GTOs ... This was a killah

Front squats kill me, my elbows don't want to go out like that, I send up killing my wrists. I think I need to work on my grip.

I can't do front squats either for the same reason. I might need some instruction on form.

So much of getting comfortable in that "front rack" position is all about flexibility and mobility, Its probably not your grip. How many of us spend all our lives hunched over a desk or a computer? Shoulders, hips, etc all limit us with front rack and deep squat movements. One of the coolest things CF has taught me is to unlock my inflexibility so i can start performing functional lifting & oly movements with full ROM.If you haven't heard of Mobility-WOD, spend some time checking it out. You can search by the specific area you need to improve mobility in.Here's a link where he shows how to work and stretch the wrist for front squat front rack issues:http://www.mobilitywod.com/2010/10/episode-66-front-rack-wrist-mob-and.htmlMobility is the key to being able to have the correct form to do a lot of these movements. Glad there are some fellow cross fitters on the boards ... I started about 6months ago and love it.