Crossfit???

What is that? I have heard someone say something about it, made me curious.

 

PRed on my DL today @ 445 and did GI Jane.

 

In this workout you work at each of five stations for one minute. You will have one minute to move to the next station. We will do three rounds. There is no rest between rounds. The stations are:

Wall-ball: 20 lb ball, (12 lb ball)
Kettlebell Snatch, 20 kg (12 kg)
Box Jumps, 24" box (20" box)
Ball Slam, 45 lbs (30 lbs)
Row
Your score is the number of reps that you perform.

Congrats on the DL!

 

Congrats on the DL, thats an ass load of weight

Dang, sounds like an ass kicking work out.

 

Damn dude! How does it compare to FGB? I feel like your upper body would be toasted more? I effin hate box jumps either way though!

Thanks on the congrats guys! Nice to post up here where people know what I'm talking about lol

 

I screwed my back up tonight. We did a shit load of deadlifts last week and my back has been sore ever since. I got through 21-53lb KB 9-65lb thrusters 15-53lb KB swings and 3-65lb thrusters and on the 3rd one when I hit the low point I just collapsed. I was feeling it on the KB swings but I didnt think it was that bad. The muscles were so tight right after

 

Get a roller and roll it out, helps quite a bit. Also, I know as we fatigue, our form starts to suffer but you should be using your legs to DL. Crossfit calls for a max deviation on form of only 20%. Another thing, with your thrusters, it sounds like you're turning your knees in hence making you round your back while you're on your toes to balance the weight. And one more! You need to keep a tight core! Just like a big lift fill your diaphram (push your gut out while doing so-full breath), good lumber curve(ass out), and chest up(not looking up with your head either). I hope this doesn't come off as pompous, I've been through the level one cert and help at my gym with our fundamentals. Just sounds like it could be fixed with these changes .

PS helps me sometimes too, to correct myself in my head (saying knees out knees out or any other thing you need to work on)

 

I appreciate the help, but my form is pretty good. We just did an ASS load of deadlifts with maxing out 3 times last week. So I was pretty destroyed from it and today it just wasnt wanting to cooperate with me. Our trainers hound us on our form thank god. I just dont think I have really stretched my back out and given it enough rest lately. I will sure be doing that now.

 

Nice! It's true too, we never give ourselves enough down time to recoup. Sometimes a week off will do wonders

 

Ya, I just cant seem to bring myself to do that, I need to just focus on push ups and running. But I will deffinatley be using the roller and 2 lacrosse balls all day tomorrow

 

Definately feels depressing but a week is better than 2 months, trust me! Any of you guys do Crossfit Endurance or Football?

 

Not me, I wanna get better at regular crossfit before I go there. There are a couple guys that are doing Seal fit, its pretty much 3 WODs in one.

 

I need to check that out, there's a dude on base here that started doing it and said it was pretty intense. I do the Endurance WODs. Nothing hard at all really. I assume the run or row might suck (I do the swim) but even that gets rough as hell sometimes

 

What is crossfit endurance?

 

Basically you either do the Enduro WOD 3-4hrs before or after mainsite or your gym. Really supplements well

 

Man this week has been intense at Crossfit for us...I ended my week by doing Fight Gone bad today! I improved on my score from last time and knocked out 255 reps but good lord was I done...but I mean really really DONE!! I laid on the floor for a good 15 mins trying to recoop! LOL! And to top it off we did a 5 min tabata session just for kicks before we left the gym!. Good times at CFD!

I am completely off CF next week since I will be covering King of the Hammers in JV!

 

Sweet deal and congrats! Can't wait to get off and see what hell awaits as Fridays are stupid man day. Basically feats of strength and other dumb tests. Take the C2 rower and see the max pull you can get set at 1 and 10. I think 16 was the max IIRC for 10 and 34 for 1. We figured the machine simply can't match the awesomeness of the formerly big shirt crew/now earf movers crew lol

 

Had a workout today that completely destroyed my forearms. 150meter farmers carry with a 32k kettlebell in one hand and a 24k kettlebell in the other. After that 40 double unders. 5 rounds. I didn't have much of a grip after that.

 

Ya, I am just going to stick with running and doing 1 WOD a day I couldnt imagine doing more at Crossfit lol

The intense weeks are crazy. Good job on the score. I love the WOD's where you have to lay there for 15mins gathering yourself.

The last day of the week is the best. Knowing you get to rest.

Dang, that does sound like an ass kicker. I am horrible at double unders too.

 

I was terrible with them once. I'm still not great and can never connect more than 20. I learned to slow down with them. I started by jumping higher and making sure I get the rope under me twice before I speed up with smaller jumps.