Crossfit???

Awesome thanks man!

 

No problem

 

Benchmark WOD today.
We worked on Snatch for the strength portion. I got up to 185.
WOD
Annie
50 40 30 20 10
Double Unders and ABmat situps
My time was 7:26, and nice abmat rash on my ass. Fun WOD though.

 

435# DL today, new PR. I was pretty surprised I have the legs to do this, I am 6'5", 210, previous PR of 405.

 

Nice lift! That's my current PR and I'm 5'10" and 230! BUT, I'm going after work today to try and smash that!

 

Thanks! What did ya end up with?

 

Man, I didn't get to pull or even WOD that day. I coach part time and the box owner asked me to cover an extra class for him. But last Saturday I pulled 335 x6 completely fresh, no warm up. Felt good, too. I think I could've gone for 10 or more but I didn't wanna push it.

On another note, this month we're trying a new setup for our strength portion of the class. We're having the class work together in an EMOM setup. For example, yesterday was:

7 min EMOM
Thruster x4

Today is:

9 min EMOM
Power Clean x2

Have you ever seen a strength session programmed like that? I think it will help greatly with time management but it seems like those rest periods are pretty small for big weight.

 

What box do you work at? I work in the Rock and was thinking about joining one after deer season. I've gotten out of shape...it's sad.

 

I coach at CrossFit Legit in Bryant. I live in Bryant, and my full time job is in LR. The box owner, Jason Miller, is incredibly knowledgeable and a great coach. It is a fun box. I'd love for you to come check us out.

Here's our site: http://www.crossfitlegit.com

Feel free to send me a PM and I'll give you my email and cell.

 

Thanks for the info, but Bryant is a little to far out of the way for me. I live in Greenbrier and work in LR, so that wouldn't work. I've checked out that website before though. Thanks.

 

Any of you guys do competitions?

 

did my first one a few weeks ago actually and it was a blast! going to start doing them more consistently next year, i come from racing Downhill bikes (still do just not as much) so anything i do i like to try and compete in lol

this thread needs to come back to life tho! so who in here has there level 1? driving up and getting mine in like 2 weeks at NorCal crossfit im pretty pumped!

 

Done 4

Very humbling and fun. You learn a lot.

 

what's a typical competition like?

See who can squat 135 the most amount of times w/ good form or is it like the ESPN competition they show?

 

from like 2 months ago so i have some more stuff in it now (like bumper plates) haha just the only pic i have right now

 

the one i did was on the beach in the RX category we had to do swimming, paddle boarding, various squats with this pipe with a KB hanging from a chain on both sides which was a pain in the ass to balance especially in the sand and then an atlas stone ladder/spring ladder, it was 3 workouts throughout the day then points were totaled up...the workouts are always going to be different, so i guess to answer your question its like the ESPN competition but on a smaller usually less intense scale. one of the big ideas of crossfit is being prepared to do the unknown so its just like the workouts in your BOX they just have you do several of them

 

Like espn man. Haha intense.

Depending on competition you'll do 3-6 wods over 1-3 days. Ones I have been on where 1 day with 3-4 wods.

One had 3 wods back to back.

One was 3 over the full day in heats.

One was a team comp and we did 4 in a day.

Other was also just a day and 3 wods.

One I'm going to this weekend but not participating in is 3 days and 6 wods. It's a team one.

They are usually pretty tough at RX division. But their are usual scaled versions too to compete with people the same skill level. I've done all RX stuff. But my bro did intermediate scaled and had a blast due to he could do the bigger weights.

A big tip is DO NOT do RX unless you can absolutely do all the movements and weights. You'll just get very frustrated or depressed when you can complete something. Even if it's just one movement or weight. Don't hurt yourself. You'll have much more fun at scaled.

But overall. Very fun! I recommend anyone do it that likes crossfit. Like I sad. Very humbling, and you learn a ton.

I'm trying to remember a competition to the tee for ya but I can think of all the work outs...


First one was...

Mini murph:

400m run
25 chest to bars
50 hand release push ups
75 body squats
400m run

12 min cap. Good guys where 6:30-7:30

After the 12 min mark..clock starts for 3 min of rest

Second WOD:

7 min amrap I think..

155lb bar bell

9 dead lifts
6 hang power cleans
3 should over heads

Brutal..

After 7 mins is up 3 min rest..

Third WOD...which I'm struggling to remember exactly...:

Also an amrap..think 7-9 mins

24 box jumps..
12 95lb thrusters
6 barbell facing burpees..these sucked. You hand to jump over the barbell turn and face it, then when hit the ground you have to touch the barbell with both hands before coming back up. Really throws you off on the burpees.


That was my first comp..


Second was 3 wods through the day..can't remember it exactly though..

WOD 1:

155lb bar bell

Movements where hang clean and over head squat. It was I think 21-15-9..or 15-12-9..I can't remember. Had a cap on it too.

WOD 2:

Amrap

5 handstand push-ups
10 pistols
15 pull-ups


Wod3:

This was a huge ass chipper like WOD. Had 1 minute at each station to get as many reps as possible no break inbetween. Ill try and remember all the movements.

Burpees
Wall balls
Toe to bar
Shuttle run
Pull up
325lb prower push and pull..25'
Double unders
Box ups
Kettle bell swings
Tire flips

Think that was it...

 

Damn... that sounds gnarly/awesome!
I love that type of shit where you push yourself to the limits cause well, you're gonna earn that best time

 

Anytime, I just love building up the CrossFit community. If you're up north that way check out CrossFit North Little Rock. Owned by Jason Hogue. Also a very knowledgeable and dedicated coach.

 

I've done 3 local competitions. It was a huge learning/growing experience for me!! I signed up for RX in all 3, and I'm glad I did. Here's why:

I was already relatively close to getting the movements needed for those competitions, and doing them in the competition was the motivation I needed to finally get them right. In my first competition it was double unders, my second competition it was something more simple in running (400m), 185# front squats, and 30" box jumps for 5 rounds. I came from being pretty overweight (297#), so completing that WOD was a huge mental barrier for me.

That being said, there is no "normal" WOD or competition. The whole point of most CrossFit programming is based off of GPP, or General Physical Preparedness. Be ready for anything, anytime. That's why the sport resonates so well with most outdoor enthusiasts.