Crossfit

[pinoyhero]

MONDAY 090112
For time 30, 25, 20, 15, 10, and 5 rep rounds of:
Virtual shoveling [wmv] [mov]
Pull-ups
With an Olympic bar holding only one plate (men use 45 pound plate, women use 25 pound plate), touch the plate on one side of the barrier then the other for one "rep." Barrier is 24."
Post time to comments.
28:30 – Weird motion, not a big fan really but did as rx’d worked up a great sweat and got some real weird looks though!

[cornelius85]

Tuesday 090113

For time:
155 pound Power clean 15 reps
30 Ring dips
155 pound Power clean 12 reps
24 Ring dips
155 pound Power clean 9 reps
18 Ring dips
155 pound Power clean 6 reps
12 Ring dips
155 pound Power clean 3 reps
6 Ring dips

had to sub this exercise 115lb power cleans and half the reps on ring dips, 1/2 dipping on bars
16:13. The dips killed me. Hope you guys do this one. wondering if my time is an alright time. Thought it would have went quicker, but I did have to go across the gym as well to finish the dips

[pinoyhero]

TUESDAY 090113
For time:
155 pound Power clean 15 reps
30 Ring dips
155 pound Power clean 12 reps
24 Ring dips
155 pound Power clean 9 reps
18 Ring dips
155 pound Power clean 6 reps
12 Ring dips
155 pound Power clean 3 reps
6 Ring dips
Post time to comments.

18:32 – Wicked WOD perhaps one of my favs.

[pinoyhero]

Originally posted by Toma
I have never seen his before.

Showed this to my friend that trains national level female gymnasts.

She was rather upset at some of the exercises they bastardized with ruined form and technique, but never change the names.... but directly otherwise ripped off from the gymnastics training methods.

Then her and her daughter proceeded to demonstrate the proper form,,,, I guess that's why there is such a difference between trained athletes and these cross fit peeps...

But I guess they had to "messy up" the form so that this stuff can be done by the "average" joe.

Still.... looks bloody tough!!

I'm a huge fanboy so a bit defensive I'll apologize in advance if im overly dramatic

Technique on some exercises like muscle ups may be diff but proper form to avoid injury and lift right isn't compromised, as far as naming ... who cares, and ripping of gymnastics training? that's kind of the point, CFit sees the good in certain training from a variety of sports and incorporates ... is the 5K run a rip off from marathon training?

I certainly woulnd't say that they messy things up for the average joe, I'd challenge any "average joe" to a workout and bet that most couldn't make it through, check todays ... can the average joe clean 155 once? or do one ring dip?

[lint]

Originally posted by pinoyhero


I'm a huge fanboy so a bit defensive I'll apologize in advance if im overly dramatic

Technique on some exercises like muscle ups may be diff but proper form to avoid injury and lift right isn't compromised, as far as naming ... who cares, and ripping of gymnastics training? that's kind of the point, CFit sees the good in certain training from a variety of sports and incorporates ... is the 5K run a rip off from marathon training?

I certainly woulnd't say that they messy things up for the average joe, I'd challenge any "average joe" to a workout and bet that most couldn't make it through, check todays ... can the average joe clean 155 once? or do one ring dip?

Just to add to this. In real life, when you need your strength, there are no judges and there are no scores. So really, who cares if you have perfect technique as long as you can get the job done?

[cornelius85]

Wednesday 090114

Overhead squat 3-3-3-3-3 reps

Post loads to comments

105-115-125-135-145 - 145 was a bit wobbly, but made it through all of them. Heaviest I have done yet.

[Toma]

Originally posted by lint


Just to add to this. In real life, when you need your strength, there are no judges and there are no scores. So really, who cares if you have perfect technique as long as you can get the job done?

Only point I was making is the insult it is calling crossfit "elite" to actual "elite" athletes.

Next thing you know, the fat bastard rolling on a yoga ball will be called "elite".

That is all....

You have crossfit.... and then you have a national level gymnast. Not even the same planet, let alone same round type of fruit.

[pinoyhero]

WEDNESDAY 090114
Overhead squat 3-3-3-3-3 reps
Post loads to comments.
Obviously need more practice here: 115 – 125 – 135f on 3 – 135 – 135 f on1

[pinoyhero]

Originally posted by Toma


Only point I was making is the insult it is calling crossfit "elite" to actual "elite" athletes.

Next thing you know, the fat bastard rolling on a yoga ball will be called "elite".

That is all....

You have crossfit.... and then you have a national level gymnast. Not even the same planet, let alone same round type of fruit.

Fair enough, again sorry for the rant. I don't know that top crossfit athlete's being called elite is an insult but to each their own. Also not sure that calling both a 25 hour a week gymnast and a 2 minute Fran cfitter elite, means we need to add yoga guy too. Not saying that Cfitters = 25 hour a week gymnasts but vs. what I'd call the average athlete, I would say Cfitters are in the upper echelon.

[lint]

Originally posted by Toma


Only point I was making is the insult it is calling crossfit "elite" to actual "elite" athletes.

Next thing you know, the fat bastard rolling on a yoga ball will be called "elite".

That is all....

You have crossfit.... and then you have a national level gymnast. Not even the same planet, let alone same round type of fruit.

I guess I just don't see what you have to be upset over. Specifically, crossfitters aren't claiming to be national level gymnasts. And there are elite level athletes in all sports. Hockey players aren't national gymnasts, but Crosby is an elite athlete, isn't he?

For the rest of you cross fitters, would there be any interest in a group buy for bumpers? I'm not a cross fitter but I do cleans, and am looking to add a set of bumpers to my home gym. Shipping isn't cheap though (~$175 US$ for 230lbs of bumpers) but that cost could be reduced depending on the size of the order.

[cornelius85]

Might be interested, but it would depend on the price

[lint]

I got a quote from Wright Rubber. $1.45/ lb for colored plates, pick and choose what plates you want. For 230 lbs, the plates were $333.50 and the shipping was ~$175 USD. (~ $2.21USD/lb or $2.70CAD/lb)
I checked with Pendlay as well last summer. His prices include shipping in the US, and at the time it was an additional $89 to ship to canada. Not sure about now.

[kutt3r]

Originally posted by lint
I got a quote from Wright Rubber. $1.45/ lb for colored plates, pick and choose what plates you want. For 230 lbs, the plates were $333.50 and the shipping was ~$175 USD. (~ $2.21USD/lb or $2.70CAD/lb)
I checked with Pendlay as well last summer. His prices include shipping in the US, and at the time it was an additional $89 to ship to canada. Not sure about now.

wow that looks cheap, except for the shipping...more to ship than cost on the plates...
Checked Pendlay's (now muscledriverUSA) site and the CF package is $559 and only has 210lbs, but that does come with the econ bar.... not sure about the shipping.

[lint]

Originally posted by kutt3r


wow that looks cheap, except for the shipping...more to ship than cost on the plates...
Checked Pendlay's (now muscledriverUSA) site and the CF package is $559 and only has 210lbs, but that does come with the econ bar.... not sure about the shipping.

Sorry, the plates are $333.50 and the shipping is $175 on top of that. Keep in mind too that the Pendlay CF package comes with Hi-Temp bumpers. His WFW bumpers look to be the same as the Wright Rubber. Hi-Temp are a bit more expensive as well.

[cornelius85]

Friday 090116

For time:
10 GHD Sit-ups
10 Hip & Back Extensions
95 pound Thrusters, 30 reps
50 Pull-ups

30 GHD Sit-ups
30 Hip & Back Extensions
95 pound Thrusters, 20 reps
35 Pull-ups

50 GHD Sit-ups
50 Hip & Back Extensions
95 pound Thrusters, 10 reps
20 Pull-ups

Had to sub the GHD situps after the second round to inclined situps as the GHD situps always hurt my lower back. Also had to break up the thrusters and the chinups into sets of 10. Man I have a lot of work to do to get better at this

30:48. That was a hard one.

[pinoyhero]

FRIDAY 090116
For time:
10 GHD Sit-ups
10 Hip & Back Extensions
95 pound Thrusters, 30 reps
50 Pull-ups
30 GHD Sit-ups
30 Hip & Back Extensions
95 pound Thrusters, 20 reps
35 Pull-ups
50 GHD Sit-ups
50 Hip & Back Extensions
95 pound Thrusters, 10 reps
20 Pull-ups
Post time to comments.
Compare to 080811.
30:25, death, was going to puke after round 2. GHS sits were beyond parallel but not hand to ground.

[pinoyhero]

^^Corn that time is prett damn good man, I would think there are very few that dont have to break up sets.

[pinoyhero]

SATURDAY 090117
Run 10 K
Post time to comments.
Compare to 081213.
54:40, not too many stops but slowed pace for sure. Ran it outside, perfect temp … +2C

[cornelius85]

Run 10 K

Post time to comments.

58:55 through hills snow and icy sidewalks. My usual time last year was under 50 minutes, but not bad for the third time out. I started training for a marathon this week.

Total distance today 13.76km 1:20:40. The hill in Evanston and the hills in Kincora suck

[RT16V]

^My wife was out running that hill in Evanston this morning. LOL

Me on treadmill - 10K

49:35

[cornelius85]

thats funny. She was just doing the hill when i was there. I went up and down the hill a few times while she was there. I did hills only during the week, so that wasn't for me today.

[pinoyhero]

Nice times guys, has to be something like Cfit Total tomorrow after those two days of card

[pinoyhero]

SUNDAY 090118
Hang power clean 1-1-1-1-1-1-1 reps
Post loads to comments.
135-155f-145-150-155-160f-155f

Amamzing how practice for better form can help your PRs in a matter of weeks.

[cornelius85]

Tuesday 090120

"Mr. Joshua"

Five rounds for time of:
Run 400 meters
30 Glute-ham sit-ups
250 pound Deadlift, 15 reps

KILLER.....
36:00 with inclined situps and 225lbs after the second round. Would have been a couple of minutes faster as at one point my trainer stopped me as he said I was lifting more with my back than my legs on the deadlifts, and then someone else wanted me to demonstrate kipping pullups. Needed the breather anyways. Almost felt like puking after and had a huge headache, but did finish the 5 rounds. Took a good 20 minutes to recover from this one. That's the way it should feel isn't it??? lol

Now that was a good crossfit workout. Need to get some instruction with the GHD situps as they hurt my lower back every time I do them after about 10-15

Just got a new skipping rope and have used it 3 or 4 times and broke it already. Should have just got the Buddy Lee one. This one was a knock off from Sport Chek's new fitness store in Deerfoot mall for $20.00 but I should be able to fix it with some contact cement

[pinoyhero]

TUESDAY 090120
"Mr. Joshua"
Five rounds for time of:
Run 400 meters
30 Glute-ham sit-ups
250 pound Deadlift, 15 reps
Post time to comments.
Compare to 081126.

35:31, OK my hands are officially toast. Wicked WOD wasn’t sure if my cardio or muscle fatigue was the limiting factor … perfect day at the gym. Went with full weight all round vs. 185 last time.

[pinoyhero]

^^Corn,

Not sure if you've heard this tip already for GHD sits, but the trick to solving the lower back tweak is to really "kick" with your legs/quads, there are some demos on the site. I find that really helps, the minute I lay off that I feel it in a bad way in the lower back.

[RT16V]

You really need to engage your hamstrings to initiate the movement out of the 'bottom' on the GHD. You'll know you are getting there when you can snap outta the bottom.

If you can't get the snap, only go back as far as you can to get this snap. If it's not all the way , don't worry it will come after a few WOD's with these.

GHD sit-ups are hard core so take it easy on these!

[RT16V]

Today's WOD:
5 rounds:

2:00 row (for cal)
2:00 As many reps as possible - Pullups
4:00 rest

Rd 1 - 44/33
Rd 2 - 37/26
Rd 3 - 33/23
Rd 4 - 32/23
Rd 5 - 33/28

[pinoyhero]

WEDNESDAY 090121
For time:
15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups
Post time to comments.
Compare to 080713.
13:35. LSits were broken at the knee a touch. All HSUPs, nose to ground. LSits the limiting factor here for sure.

[cornelius85]

Good job Pinoy. I haven't really done the handstand pushups other than maybe at a 45 degree angle, so I just worked on decline handstand pushups against a wall, and also some L Pullups

[cornelius85]

Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees

13:21
My legs are pretty tired now.

[pinoyhero]

THURSDAY 090122
Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees
Let trailing knee gently kiss the ground on each lunge.
Post time to comments.
Compare to 070113.
14:25 Really good cardio test, I feel I could have pushed a touch harder, not a ton of room for better time on this one at this stage though. Lunges were super easy, burpees all broken into sets of 2.

Nice time corn, well done.

[pinoyhero]

SATURDAY 090124
"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total to comments.
Compare to 081025.
Lots of PRs, felt real good. 295-185-345 = 825 all with proper form (ie. Full depth squat, no cheating with legs on press).

[Darkane]

Originally posted by pinoyhero
SATURDAY 090124
"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total to comments.
Compare to 081025.
Lots of PRs, felt real good. 295-185-345 = 825 all with proper form (ie. Full depth squat, no cheating with legs on press).

Cool! I didn't know CF did any singular movements.

Nice numbers. Start moving that deadlift with 4 wheels and you'll be well on your way.

Good job.

[bawlls]

is the total just 3 reps and done? or are you wheeling throught it as many times as you can?

[pinoyhero]

Originally posted by Darkane


Cool! I didn't know CF did any singular movements.

Nice numbers. Start moving that deadlift with 4 wheels and you'll be well on your way.

Good job.

Thanks Kane. 4 wheels would be the goal for sure, I'd love to see 1000 total. Thinking 350-225-425 is the way to get there.

[pinoyhero]

Originally posted by bawlls
is the total just 3 reps and done? or are you wheeling throught it as many times as you can?

Neither. Its kind of a test/measure/check day. So you take your time and try to max out in each, I had a ton of warm up for each and probably 3-4 real max attempts per exercise.

[Darkane]

Originally posted by pinoyhero


Neither. Its kind of a test/measure/check day. So you take your time and try to max out in each, I had a ton of warm up for each and probably 3-4 real max attempts per exercise.

Exactly. That's the proper way.

To many people fail on this and end up hurting themselves.

Here's an example using a 315 pounds squat for reference:

Bar x 12
135 x 10
185 x 7
225 x 5
255 x 3
275 x 1
295 x 1
315 x 1

At around 295 the work sets begin. So if you're trying for a PR (above 315) add 5 pounds to the bar for each successive lift. Don't go more than 3-4 max lifts! If the first 5 pounds was just to easy, add 10 for the next but no more.

[Oz-]

What ends up happening a lot of times to guys is that they warm up on say a deadlift with 3-4 sets at 10 reps each of about 50% of their max and go up in large increments and by the time they get to the real max effort attempts their CNS is fried.

Similar to what Darkane said my deadlift warmups if I were to do anything 4 wheels, is start with the bar and do a couple of sets to really just work on warming up, form, and mentally preparing to keep on adding the weight. Speed is the key component for me at this point.

When done with the bar, add a quarter on each side. Couple of sets 3 reps type thing. Speed is pretty much the key along with form, helps get my CNS ready for the real work set.

Bar x 2 x 10
95 x 2 x 3
135 x 3
185 x 3
225 x 3
275 x 1
315 x 1
365 x 1
405 x 1

Depending on how that 405 felt, I might take another lift at like 455 or so. Then go for my heavy single.

Nice work on the total pinoyhero. If you are pulling 4 wheels, getting 4 wheels on a squat shouldn't be a problem. Most of it is mental, but learning how to keep the belly full and splitting the floor instead of pushing straight down helps immensely too.

[Darkane]

^^ Exactly.

Try to twist your knees outward. That seems like a recipe for disaster I know, but it's not. There is no actual knee movement. You're preventing injury by keeping your knees from buckling in.

[pinoyhero]

Thanks for the tips guys. I've never worked with guys that really focus on core lifts, I'll play with that for sure. Keep the tis coming if you got em.

PS. Sorry my post on this was a, "how big is your cock" type one.

[pinoyhero]

SUNDAY 090125
"Barbara"
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.
Post time for each of five rounds to comments.
Compare to 081004.

I actually hurt quite bad after that. Lactic in the legs like crazy. Great WOD. 3:30 – 3:40 – 3:47 – 4:30 – 4:33 total 32:00 even

[cornelius85]

What does "four wheels" mean? Will be trying this one on Monday.

[pinoyhero]

^4 plates a side = 405 dead

[cornelius85]

Oh. Yeah Im not at that point yet for sure. I think the most I have done so far was 3/side

[cornelius85]

SATURDAY 090124
"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total to comments.
Compare to 081025.

245-115-385.

Have to work on my shoulder presses. I think with both the squats and the shoulder presses I did too much working up to those weights. I should be more on the squats for sure as I was doing 225 front squats for 3.

[cornelius85]

SUNDAY 090125
"Barbara"
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.
Post time for each of five rounds to comments.
Compare to 081004.

3:31 - 3:28 - 3:51 - 4:32 - 4:36

Just under 32:00. Man my legs are tired now. I was able to do all 20 kipping pullups for each round consecutively which I have never done before. I used chalk this time which I think helped quite a bit.

[pinoyhero]

MONDAY 090126
Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions
Post time to comments.
Compare to 080402.
12.20. I’ve never experienced back tightness like I did after this WOD. For about 20 I was nearly crippled … felt great.

Off on vaca today, back to posting in a few.

[cornelius85]

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

Subbed 95lbs for the cleans. Wasn't feeling too strong when I started today. Running and working out just about every day is wearing me down.

13:01

[cornelius85]

"Nicole"

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Didn't go into this one too ambitious as I have been drained this week, but I think I did not too bad. My kipping pullup #s are getting much better

6 rounds - 26,20,14,20,15,15. Had about 45 seconds left, but decided that was where I would stop as I wouldn't have finished another 400m in that time.

Felt good finishing that one

[pinoyhero]

MONDAY 090202
30 Muscle-ups for time
Post time to comments.
If you cannot do the muscle-ups do 120 pull-ups and 120 dips.
Compare to 080926.

5:40, had about 5 failed attempts wasting energy in there. Shooting for 5 mins flat next time.

[pinoyhero]

TUESDAY 090203
Back Squat 5-5-5-5-5 reps
Post loads to comments.
Compare to 081224.

245-255-255-255-255 All pretty damn deep, maybe not total ATG on last 2 reps of the day. Core was a bit wobbly but nothing major. Hard work, great day.

[pinoyhero]

THURSDAY 090205
Five rounds for time of:
2 pood Kettlebell swings, 25 reps
25 GHD Sit-ups
25 Back Extensions
25 Knees to Elbows
Post time to comments.
Compare to 080523.
41:55, that’s was a tough one.

[pinoyhero]

FRIDAY 090206
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
Post loads to comments.
Compare to 081229.
Core felt wobbly after prior days blast and shoulders aren’t felling 100%. Burnt a ton of energy on the first exercise, big numbers there but killed my abilty to go heavier on the rest of the day.

185f – 175 – 185f – 180 – 185
185 – 185 – 185f – 175 – 175f
175 – 175f – 155 – 155 - 155

[pinoyhero]

SATURDAY 090207
Complete as many rounds in 20 minutes as you can of:
Row 250 meters
Sumo deadlift highpull 95 pounds, 21 reps
Pull-ups 15 reps
Compare to 040525.
Post rounds and fractions of rounds completed to comments.

Terrible day, feeling run down and pacing was a joke, burnt after 1.5 rounds. Only made it through 3 + a set of rowing and 14 SDHPs.

[pinoyhero]

MONDAY 090209
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
Post your choice of girls and rounds completed to comments.
Compare to 081221.

Cindy … 21. Previous best was 19. I wanted to puke. That ruled.

[pinoyhero]

TUESDAY 090210
Deadlift 1-1-1-1-1-1-1 reps
Post loads to comments.
Compare to 080819.
315 – 335 – 365 – 385f – 315x3 – 225x10 – 225x10

Should have taken a run at 375, moved 385 about 3 inches, I get it next time.

[cornelius85]

Took some time off as we just had a baby boy last Tuesday

Back at it today.

Wednesday 090211

For time:
45 Double-unders
135 pound Squat clean, 45 reps
45 Ring Dips
45 Double-unders

Subbed 135lb cleans with 115lb cleans

22:00

Was a good one. The cleans and dips killed me. The double unders were my saving grace for time.

[pinoyhero]

Wednesday 090211
For time:
45 Double-unders
135 pound Squat clean, 45 reps
45 Ring Dips
45 Double-unders
Post time to comments.
Compare to 080628.
Out of town, ran 5k instead, about 28 mins including walking for the first 800m.

CONGRATS ON THE NEW FAM MEMBER CORN!

[pinoyhero]

Friday 090213
"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
Post time to comments.
Compare to 081203.
3:59. Personal best but only semi-happy. Its 7:30 AM and I did this yesterday at 16:00 and I still hurt.

[RT16V]

^that is Badaass!

[pinoyhero]

^Thanks! Was hoping for closer to 3:20 and if so I was gonna think of trying out for the Western CFit games Qualifier. Don't think so after that though.

Saturday 090214
Seven rounds for time of:
95 pound Sumo-deadlift high-pull, 10 reps
10 Ring dips
Post time to comments.
Compare to 080228.
10:13, still not 100% from Fran. I think I can go more like 9:00 here for sure.

[RT16V]

^Don't base your decision soley on a work out like "Fran". Besides, you have time to make some more gains, and sub 4 is Bad Aass. You would be very competitive.

Unless you're out of town..... I'll see you at the qualifier ;).

[pinoyhero]

Sunday 090215
3 rounds for time of:
Row 500 meters
21 Burpees
Run 400 meters
Post time to comments.
Compare to 040501.

18:13. Not that impressed had too much gas in the tank at the end. Pacing was terrible, first round had to have been sub 5 then disaster thereafter. Fun one though.

[pinoyhero]

Originally posted by RT16V
^Don't base your decision soley on a work out like "Fran". Besides, you have time to make some more gains, and sub 4 is Bad Aass. You would be very competitive.

Unless you're out of town..... I'll see you at the qualifier ;).

Thanks for the props, I thought corn's call that you had to be around 2 to be comp was a bit much. Would prefer to run 3ish. Pretty sure I'll be at Calgary qualifier ... in street clothes.

[RT16V]

Mid 2:00 will be the top time.... But sub 4 is comp for sure.

[pinoyhero]

^Hmm, cool. Makes sense. I wish there was like a "qualifiers standard" that could be posted so folks would know if they'd be comp or not. Cardio and endurance is my downfall I think. From a heavy lifting perspective I think I'd hold my own. Hard to tell though.

[cornelius85]

I meant that is what they were getting at the crossfit games. Didn't mean that you had to have that to be competitive. I dont think i'm ready to compete. My endurance is good. It is my strength that needs work. I did a proper fran on Friday all the way down for the thrusters and full extension and proper kipping pullups and my time was around 8 minutes. Need to work on my strength for sure.

I ran the hypo half marathon yesterday at Eau claire and did it in 1:45 so I was pretty happy with that. My calves are killing me today though. Not sure what I am going to do in the gym today. Probably no skipping today though ;)

[pinoyhero]

^Ahh, OK, cool. I did Fran with a Dynamax ball for depth check and went to full ext. Strength is fine for me but man I think my ability to pace is a mess. A 1:45 half is retarded. 10k takes me 55 so your pace is way faster than mine and your going over 2x the distance ... NICE!

Corn you going to the qualifier?

PS. Anyone eating paleo?

[cornelius85]

I want to go, but I don't think I am going to compete either. No point as I know there is no way I would qualify or even come close. Would be good to meet you guys there who are consistently doing the crossfit workouts. Good job on the fran time. Thats awesome expecially if you were going all the way down and to full extension. I definitely have some work to do....

My eating has been shit lately. I am starting a cleanse probably tomorrow and going to try and lean down a bit again. Been really stressed lately with work, new baby, lack of sleep etc. For some reason lately I am really at both ends of the spectrum with my eating. Either I am eating totally healthy and the right amounts and proper foods, or I am totally gorging on chocolate and candy. Wish I could find a happy medium.

[RT16V]

Nice work on the 1/2 Corn!

Pinoy - my wife and I eat paleo. Maybe a couple of starchy meals per week and are loving all areas of performance.

Decided to tackle Fran tonight:

7:10. Those damn thrusters kill me every time!

[no_joke]

How does one incorporate Crossfit into their "programs?"

If I want to try some Crossfit WODs, should I break from my normal workouts and commit to Crossfit for a few days? And if one is following the WODs, do you do those and avoid other exercises? Say, the WOD is "Fran," and you do it in 10 minutes- do you then leave the gym and rest for tomorrow or can you stay and do some deadlifts or some laps?

I know there are no hard fast rules, but what is recommended?

[RT16V]

For short WODs like "Fran", my warm-up is longer. Maybe 1/2 hour to 40 minutes.
If you hit a workout like "Fran" hard....you will wan't to leave the gym and rest. After you can walk again.
Start with one or two WOD's per week and go from there.

[cornelius85]

Sunday 090215
3 rounds for time of:
Row 500 meters
21 Burpees
Run 400 meters
Post time to comments.
Compare to 040501.

Did it in 16:58

[pinoyhero]

Wednesday 090218
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
Post number of minutes completed to comments.
Compare to 081102.

17 rounds and 13, 3 pulls of my PR. Late night last night … excuses, excuses.

[pinoyhero]

Originally posted by no_joke
How does one incorporate Crossfit into their "programs?"

If I want to try some Crossfit WODs, should I break from my normal workouts and commit to Crossfit for a few days? And if one is following the WODs, do you do those and avoid other exercises? Say, the WOD is "Fran," and you do it in 10 minutes- do you then leave the gym and rest for tomorrow or can you stay and do some deadlifts or some laps?

I know there are no hard fast rules, but what is recommended?

Really it would be kinda tough to incorp CFit in esp. if you're not framiliar with it. I suggest you just give it a shot but give it at least 3 months of strictly following the WODs, going at it for a week wil not give you a proper look at the variety.

For real specialized WODs like Fran I warm up for about 15 then push through for 5, stretch then im out. Some CFit days are very short, some are longer but typically not including warm up and stretch you'll be looking at 20 to 40 mins of work.

[RT16V]

Originally posted by pinoyhero
Wednesday 090218
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
Post number of minutes completed to comments.
Compare to 081102.

17 rounds and 13, 3 pulls of my PR. Late night last night ? excuses, excuses.

This a tough one mentally...especially when it comes to skin tears.

I last tried this one in Dec and lasted 17 rds + 15. I checked my hands after rd 17 and I know the sight of the carnage slowed me down!

[pinoyhero]

Thursday 090219
For time:
50 Ring Dips
Run 400 meters
50 Push-ups
Run 400 meters
50 Handstand push-ups
Run 400 meters
Push-ups are honest push-ups. Handstand push-ups are "nose to floor".
Post time to comments.
Compare to 071028.

Blasted through ring dips, then had to break pushes into 5 sets, HSPUs into 9 sets! My shoulders were toast. 16:50

[pinoyhero]

Originally posted by RT16V


This a tough one mentally...especially when it comes to skin tears.

I last tried this one in Dec and lasted 17 rds + 15. I checked my hands after rd 17 and I know the sight of the carnage slowed me down!

Awesome, we were very close. yeah my hands were a disaster ... still are.

[pinoyhero]

Saturday 090221
"Joshie"
Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups
Post time to comments.
These are squat not power snatches.
Compare to 080205.

33:33, but took call for exactly 5:41 (not sure if I would have been much faster but some for sure. Awesome WOD, snatches were cardio/sprint while pulls were total muscle fatigue. Ls weren’t that L but better than tucks throughout.

[pinoyhero]

Sunday 090222
Front squat 3-3-3-3-3 reps
Post loads to comments.
205-225-225-225-225

Not sure I could attempt 235 for 3, last rep of nearly all sets was tough. Full depth on all reps.

[bigbadboss101]

So most of these combos take 15-25 minutes, and it's 6 days a week? You find 25 minutes is sufficient as compared to traditional weight training workouts?

[pinoyhero]

^Yeah I'd say actual work is 20-25 on average. Add in warm up pre and stretch post and im in the gym for 45ish, 3 on 1 off. I find that my gains (not just strength but sprint and endurance based as well) have all ramped up. For most spending more time than that in the gym say 1:15 isn't feasible. I used to and found that i didn't gain as much as i have with this program but to each their own. I certainly dont mind the extra half hour out of the gym.

Seriously though, give it a full trial for 3 months minimum following strictly and see. Maybe it just works well for some and is BS for others.

[pinoyhero]

Monday 090223
For time:
Row 500 meters
115 pound Push press, 21 reps
Row 500 meters
115 pound Push press, 18 reps
Row 500 meters
115 pound Push press, 15 reps
Row 500 meters
115 pound Push press, 12 reps
Post time to comments.
18:05, could have gone faster, had some room left in the tank after pounding out all 12 reps in last set.

[pinoyhero]

Thursday 090226
Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups
Post time to comments.
Compare to 040613.
12:35, pretty much no rest the whole time, didn’t really need to pace … great WOD.

[pinoyhero]

Friday 090227
For time:
21 Hip-Back Extensions
Run 400 meters
18 Hip-Back Extensions
Run 400 meters
15 Hip-Back Extensions
Run 400 meters
12 Hip-Back Extensions
Run 400 meters
9 Hip-Back Extensions
Run 400 meters
6 Hip-Back Extensions
Run 400 meters
3 Hip-Back Extensions
Run 400 meters
Post time to comments.
Compare to 040817.

18:30 – track is 435m at my gym … don’t ask why

[pinoyhero]

"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
Post time to comments.
Compare to 081117.
9:50 on 430m track.

[pinoyhero]

Monday 090302
Deadlift 1-1-1-1-1-1-1 reps
Post loads to comments.
Compare to 090210.
355-365-375F-365-335-345

[pinoyhero]

Tuesday 090303
"Barbara"
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.
Post time for each of five rounds to comments.
Compare to 090125.
3:05, 3:31, 3:47, 3:56, 4:11 – Total Time 18:30 + 12:00 rest = 30:30 Another PR for this one but seriously couldn’t finish 1 second faster, that was 100% effort. Chins all unbroken, push ups unbroken, sits were terrible, and squats in sets of 3 other than first which was all at once.

[pinoyhero]

Monday 090309
Complete as many rounds as you can in twenty minutes of:
5 Handstand Push-ups
10 L Pull-ups
15 Steps, Walking Lunge
Post rounds completed to comments.
Compare to 080121.
Back after a 5 day rest due to travel. Pacing was a disaster, L Pulls soooooo hard, got into the 10th round but fell short of the lunges.

[pinoyhero]

Wednesday 090311
Complete as many rounds as you can in thirty minutes of:
Five pull-ups
Five ring dips
15 Sit-ups
Post rounds completed to comments.
Compare to 030710.
25 rounds + pulls and rings, long ass WOD, lost track might have been 26 +, abs dead today and chest is pretty tight. Pulls were kipping, dips were not, sits were with anchored feet.

[pinoyhero]

Friday 090313
Back Squat 3-3-3-3-3 reps
Post loads to comments.
275 for four rounds, then failed after one rep of 275 on last set. Form was a touch sloppy and kept getting worse.

[pinoyhero]

Saturday 090314
Five rounds for time of:
155 pound Hang squat clean, 9 reps
15 ft Rope climb, legless, 3 ascents
Post time to comments.
Compare to 080809.
This is the hardest WOD by far. Subbed 120lb cleans and 30 calf jumping towel pull ups (start with heels on ground arms fully extended and grab towel then use calf/toe only to bounce into pull up) – 26:20

[pinoyhero]

Sunday 090315
"J.T."
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups
Post time to comments.
Compare to 071007.
8:30 – first 21 HSPUs and RDs were easy, push-ups were tough. Kinda left me wanting a bit more after this one but after yesterday can’t complain.

[pinoyhero]

Tuesday 090317
"Murph"
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
Post time to comments.
Compare to 090101.

37:07, partitioned into 5-10-15s x 20 (about 13 breaths between sets), last mile was 2 30sec walks per mile. Love this one, last time partitioned into 33-66-99 and it took me over 48mins, serious PR this time.

[pinoyhero]

Wednesday 090318
Split Jerk 1-1-1-1-1-1-1 reps
Post loads to comments.
Compare to 081216.
No ACL in the left knee = push jerk instead. 185-205-215-225-235F-205-205F

[pinoyhero]

Thursday 090319
Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up
For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.
Post time and number of sets to completion.
Compare to 090108.

24:30 – 15 sets all with 25lbs., first 5 were all in one, there after did 6-9s. About 30-50 breaths as rest between full rounds, 10 breaths between last 5 sets.

[pinoyhero]

Saturday 090321
For time:
225 pound Deadlift, 21 reps
Run 800 meters
225 pound Deadlift, 15 reps
Run 800 meters
225 pound Deadlift, 9 reps
Run 800 meters
Post time to comments.
Compare to 070202.
20:15 – First 2 sets of deads broken into 11/10 and 10/5, runs all had walking breaks.

[cornelius85]

I haven't been doing crossfit in a while. I have been trying to do muscle building and add more strength right now so all my workouts have consisted of heavy weights and not much cardio. Good job on keeping up with it Pinoy. Looks like you are getting some good numbers. I am also training for a marathon right now which isn't the best time to do it, but ran 28km today

[pinoyhero]

Sunday 090322
"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups
Post reps for both exercises in all rounds.
Compare to 081125.
19/31, 14/23, 11/16, 11/18, 9/19 – Pretty far off my PR for this one. Shoulders had some weird sharp pains from the start. This is not an easy WOD. Did at 165.