Crossfit???

getting ready to go do murph in full turnouts with a weight vest. gonna be painful

 

Jacked myself up doing the crossfit total last week. I did the WOD today but had to scale down. It felt good to get back in the Box after missing 5 days.

 

All this week we are doing the regional WODs just a little lower amount of reps. So yesterday we did a 1500m row, 30 alternating pistols and 20 hang cleans. That was rough the weight was getting heavier and heavier each time you picked the bar up.

 

How are the Pistols? Look pretty rough!

 

Absolutely terrible, I had to go down to a box for them this week. We did them last week and it messed with my left knee. So I scaled it back this week because my knee is still sore. My girlfriend though does them RX. Shes a beast when it comes to pistols.

 

i signed the whole family up this week. my wife is in on ramp, my kids are in crossfit kids and well i just jumped in.
had my first real wod yesterday
10 snatches
10 pull ups
10 ring dips
10 squats with the snatch weight
repeat as many times as you could in 20 minutes
i did not do as good as i thought i would
my form on the snatch sucked so they cut the weight i used to 26 pounds
i had to use a blue and red band for the pull ups and a red band for dips
the squats were cake (i have worked my legs alot)
i made it 3 times

then wod#2
30 double unders or 120 regular
200m run
repeat as many times as you can in 10 minutes
this was easier for me because of all the running and cardio i do
made 5 times with another 200m run and 77 jumping jacks
i am going again today! but i am sore as hell.

 

Today sucked but it was worst this past Friday

250 Hammer Swings @16lbs
200 Air Squats
150 Box Jumps @24in
100 KB Swings @53lbs
50 Burpess

FML

 

For time:
1 muscle ups
1 clean and jerks at 135# - legit squat cleans
30 rds

12:34

 

Good Job..

I still cant do a M/U.... I suck at life

 

I keep forgetting to log my wods. Last night>>>>

Warmup: 3x10 - 135lb Front Squat

Wod
500m Row
21-15-9: Medicine Ball Squat Clean (20lb) & Pull Ups
500m Row
------------------------

9:36

 

I started on my knees on box below the bar...and worked up from there. They are definitely not an easy exercise!!

 

Today's WOD:
7 sets of:
Unbroken Hang Power Cleans (225/135) x 3-5 reps
Rest 2 minutes

For time:
35 Back Squat (95/65 lbs.)
30 Pull-ups
25 Push Press (95/65 lbs.)
35 Front Squat (95/65 lbs.)
30 Pull-ups
25 Push Press (95/65 lbs.)
35 Overhead Squats (95/65 lbs.)
30 Pull-ups
25 Push Press (95/65 lbs.)

I did 175 for the Cleans, could have went heavier but my collar bone is still bruised from cleans last week. I finished the WOD in just under 30 mins. It was brutal.

 

I was fortunate to learn them quickly. What helps is if you have a strong strict pull up. I was able to start out with a strict muscle up on the rings, then started working on the kip.

 

So Cal Regionals tomorrow! Can't wait. My buddy will be out competing this weekend.

 

Yesterdays wod was "the chef" 3-6-9 cleans, pushups, squats for 3 minutes, then rest 1 minute do this 5 times. i was averaging 4 1/2 sets every 3 minutes. I did 381 reps and then the amrap was 8 toes to bar and 12 24" box jumps for 10:00 minutes I got 5 rounds. the toe to bar was weird for me I have never done them before and I was having a hard time getting the swinging motion down.

 

We did the Chief last week. I got 354 reps. Got 5 rounds in the first set then slowly went downhill from there. I was hungover, this wasnt a fun WOD. My girlfriend kicked my ass in this WOD. She got 436 reps. She's got lungs for days.

Toes to bar arent too bad, try not to swing too much. What works for me is to try and drive my knees up then flick my toes up to touch the bar then try and take my legs straight back down. If you start swinging alot it will mess up your rhythm and its just alot tougher on your hands, I've ripped my hands before doing toes to bar.

 

Re-visited a benchmark workout from the beginning of the nutrition challenge. I didn't do the challenge but did the wod. I cant find my last result but I think it was 5.3/4 ish rounds. Anyway, 15 minute AMRAP:

10 Burpees (to a 45lb plate)
15 Box JUmps (24")
20 SitUps
-----------------------

6 Full Rounds + 10 Burpees + 1 Box Jump.

 

Not a bad WOD, were going to start a Paleo Diet challenge at our gym, in two weeks. Looking forward to it, to eat as close as I can to Paleo now, I have noticed a difference.

WOD Today

3 rounds

500m row
30 sit ups
10 pull ups or 20 ring rows

Finished in 12:59! I still need to learn how to do the kipping pull ups!

 

Our WOD today was kinda rough. It was two parts.
A. 3 rounds not for time
5 Deadlifts @295lb
10 KB swings@70lb

WOD:
3 rounds for time
500m row
5 Thrusters 135lbs
10 burpees
Rest 3 minutes
My time for the rounds were 2:43, 3:21, 3:17.
The thrusters were heavy for sure, first time doing thrusters that heavy. The rowing killed my quads. I rowed about a 1:40 the first round then the other two rounds I had to back off some to save my quads for the thrusters. We have done squats almost everyday this week, so my legs are pretty trashed.

 

Im going to take a free intro class at a local crossfit gym. It seems like its around $200 a month at all the places that offer it in my area, not too bad IMO. Im just wondering what advice you guys would offer someone who has never done it before. Im pumped to try it out. I used to run a lot and lift weights. I was never "huge" or "cut", but I was in pretty good shape at my peak, 6'0 192lbs. Im up to a portly 225-230 now. It suuuucks. Anyway, form what I can see crossfit is a good mix of cardio and weights and it looks physical, which I like. I used to get so bored "pumping iron". I need more stimulation to stay interested. And running can be very hard and boring as well. I have no problem committing to a plan once I have seen how my body reacts and I start loosing some weight. I guess Im wondering how quickly you started seeing results. A week? A month? Im not trying to get big ass muscles or anything, I just want to be big, cut and lean. And I could use some nutrition tips. I see a lot of the palio diet associated with crossfit. Anyone like/dislike palio?

Thanks guys/gals, Ill keep you posted on how it goes.