Anyone crossfit train?
#1
Drifting
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Anyone crossfit train?
I took a beginner bootcamp type thing for it in DC called primal fitness. I fell in love with the intensity and type of workout it was, so I continued on my own with a friend or two. I just follow the WOD on the crossfit website and so far the results have been GREAT! Cardio, endurance, stamina, strength, metabolism, fat loss, everything have been through the roof compared to just lifting and occasional running. Just wanted to see if anyone was as addicted as I am.
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primal fitness was a once a week thing for an hour each class, that ran a month. I've been following the WOD with a friend or two for about 8-9 workouts so far. Been going great. Let me know how it goes for you.
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Originally Posted by zigzagzig
primal fitness was a once a week thing for an hour each class, that ran a month. I've been following the WOD with a friend or two for about 8-9 workouts so far. Been going great. Let me know how it goes for you.
Here's where I've been going for the last few months.
www.crossfiteastside.com
I'm there 4 days a week now for an hour each. Main WOD's are only 20-30 min each, but we add stuff on. Great training and comraderie. IT's a pretty competitive environment which I love also.
#5
Suzuka Master
wow... i thought I was in ok shape. I play a lot of recreational sports and workout a few times a week. But this WOD stuff is killer. I did my first one today; 3 sets of 50 45lbs. thrusters and 35 pull ups. I knew I was going to suck at the pull ups, I've been working on increasing those for a couple weeks now. I did the official crossfit warmup and actually I finished the WOD, but it took like 40 minutes! And I had to jump for probably 75% of the pullups. This is going to be a lot harder than I thought.
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Originally Posted by danny25
wow... i thought I was in ok shape. I play a lot of recreational sports and workout a few times a week. But this WOD stuff is killer. I did my first one today; 3 sets of 50 45lbs. thrusters and 35 pull ups. I knew I was going to suck at the pull ups, I've been working on increasing those for a couple weeks now. I did the official crossfit warmup and actually I finished the WOD, but it took like 40 minutes! And I had to jump for probably 75% of the pullups. This is going to be a lot harder than I thought.
Have you learned to kip yet? It becomes so much easier once you've mastered it..
#7
Suzuka Master
Yes, but I can't really do it with my set up. I have one of those pull up on one side/dip on one side stands. If I start swinging a lot I think I'll pull it over.
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Originally Posted by danny25
This is what they give me for my second WOD ever?!?!
"Murph"
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
I'm still sore from Wed.!
"Murph"
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
I'm still sore from Wed.!
James
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Originally Posted by itrhybrid
Taylor it to fit your level of experience. Unless you're really hardcore and want to do to it as Rx'd.
James
James
4 rounds for time:
400m row
20 wall ball shots with a 20lb med ball
20 ball slams with a 20lb ball.
22:02 or something like that. Lack of sleep really puts a hurting on you, let me tell you.
#12
Suzuka Master
nice... i wish i had access to a rowing machine. You guys don't stick to the main crossfit.com WODs? You just make up your own?
I finished the Murph WOD as rx'd minus the first 1 mile run because I wanted as much energy as possible for the exercises. It took me about 32 min. Then I jogged/ran a mile in my neighborhood with hills. Then went and played full court basketball for an hour. I'm feeling pretty good right now surprisingly. I think I might be addicted already.
I finished the Murph WOD as rx'd minus the first 1 mile run because I wanted as much energy as possible for the exercises. It took me about 32 min. Then I jogged/ran a mile in my neighborhood with hills. Then went and played full court basketball for an hour. I'm feeling pretty good right now surprisingly. I think I might be addicted already.
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Originally Posted by danny25
nice... i wish i had access to a rowing machine. You guys don't stick to the main crossfit.com WODs? You just make up your own?
I finished the Murph WOD as rx'd minus the first 1 mile run because I wanted as much energy as possible for the exercises. It took me about 32 min. Then I jogged/ran a mile in my neighborhood with hills. Then went and played full court basketball for an hour. I'm feeling pretty good right now surprisingly. I think I might be addicted already.
I finished the Murph WOD as rx'd minus the first 1 mile run because I wanted as much energy as possible for the exercises. It took me about 32 min. Then I jogged/ran a mile in my neighborhood with hills. Then went and played full court basketball for an hour. I'm feeling pretty good right now surprisingly. I think I might be addicted already.
#14
Suzuka Master
honestly, my arms hurt worse than anything while I was running. Just the movement and the holding them up was killing me. Then my calves started cramping up, that sucked too. My quads were super sore from the 150 thrusters the day before, but I think the 300 air squats actually helped, they feel better today than yesterday.
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I looked at this website, and am very interested, but there is NOTHING like that anywhere around here where I could do this training. It looks nuts. I would think that 2 or 3 months on this would turn anyone into an animal!
#18
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wow, i thought this thread died, but I'm ECSTATIC to see it resurrected. anyhow, yeah the WOD's can be brutal, but also can be somewhat tame. Murph was a pain in the ass, but it turned out to be very rewarding. This week is I believe the 3rd week into my second month of doing WOD's and I'm in the best shape of my life.
Danny,
Where do you plan to mount those rings? I might think about buying a set if I can find a good enough place to put them. I'm just going to have to sub in the 120 KPU and 120 dips for yesterday's WOD (which i skipped which is why i'm doing it today). As for the MU, I think they become a lot easier once you've mastered the KPU.
Keep the thread alive! I hope to see a lot more people get into it!
Oh and if anyone in the Rockville, potomac area is interested, I have a group of friends that do it everyday, so don't be afraid to PM me if you're interested in joining us. Don't be intimidated, we're here to motivate each other.
Danny,
Where do you plan to mount those rings? I might think about buying a set if I can find a good enough place to put them. I'm just going to have to sub in the 120 KPU and 120 dips for yesterday's WOD (which i skipped which is why i'm doing it today). As for the MU, I think they become a lot easier once you've mastered the KPU.
Keep the thread alive! I hope to see a lot more people get into it!
Oh and if anyone in the Rockville, potomac area is interested, I have a group of friends that do it everyday, so don't be afraid to PM me if you're interested in joining us. Don't be intimidated, we're here to motivate each other.
#20
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Originally Posted by TSX CSI
I looked at this website, and am very interested, but there is NOTHING like that anywhere around here where I could do this training. It looks nuts. I would think that 2 or 3 months on this would turn anyone into an animal!
#21
Suzuka Master
Originally Posted by zigzagzig
wow, i thought this thread died, but I'm ECSTATIC to see it resurrected. anyhow, yeah the WOD's can be brutal, but also can be somewhat tame. Murph was a pain in the ass, but it turned out to be very rewarding. This week is I believe the 3rd week into my second month of doing WOD's and I'm in the best shape of my life.
Danny,
Where do you plan to mount those rings? I might think about buying a set if I can find a good enough place to put them. I'm just going to have to sub in the 120 KPU and 120 dips for yesterday's WOD (which i skipped which is why i'm doing it today). As for the MU, I think they become a lot easier once you've mastered the KPU.
Keep the thread alive! I hope to see a lot more people get into it!
Where do you plan to mount those rings? I might think about buying a set if I can find a good enough place to put them. I'm just going to have to sub in the 120 KPU and 120 dips for yesterday's WOD (which i skipped which is why i'm doing it today). As for the MU, I think they become a lot easier once you've mastered the KPU.
Keep the thread alive! I hope to see a lot more people get into it!
I'm planning on mounting the rings in my garage. It won't be enough room to get me all the way off the ground, so I'll be hanging with my knees bent. I rigged up something last night with 2 bicycle hooks, some rock climbing straps and handles from my cable cross machine. It worked pretty well but the bicycle hooks really aren't made for 200 lbs. so I'm going to Home Depot tonight to find some eye-bolts. I think I'm going to get 4 of them to distribute the load better. I'll hang some chain between each pair and then hang the straps on the chain. Once these are set up I'll be able to get rid of my pullup/dip tower and save some space.
#22
Suzuka Master
Originally Posted by itrhybrid
I have yet to master them. The key is the false grip. Start be learning that, then just practice pullups until the cows come home.
#24
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I wish I could go to my local home depot or lowe's, pull an employee over and ask them for some serious advice on what hardware I'd need to mount some rings from my garage ceiling, but the ones I've seen really know nothing about anything. I'll ask where light bulbs are and they say either aisle 11, 13, 15 or 21....
Keep it up!
Keep it up!
#25
Suzuka Master
i went to Home Depot tonight and bought 2 sets of these "swing hardware bolts".
I also got a couple lengths of chain to connect each pair of bolts. Then I can connect the ring straps to the chain with a carabiner. That will help distribute the weight better and also allow me to change the width of the rings pretty easily.
My dad is an architect, so he's going to design something structurally stable I can build that will mount on the joists in my garage and raise the mounting points of the rings by about 4 feet. Then I'm going to cut a hole in my garage ceiling that will allow me to completely hang from the rings without touching the ground and still do a complete dip that will put my head into the attic. It's going to be kinda ghetto, but it will work.
I'm probably not describing it very well, so I'll just take some pics when it's all done.
I also got a couple lengths of chain to connect each pair of bolts. Then I can connect the ring straps to the chain with a carabiner. That will help distribute the weight better and also allow me to change the width of the rings pretty easily.
My dad is an architect, so he's going to design something structurally stable I can build that will mount on the joists in my garage and raise the mounting points of the rings by about 4 feet. Then I'm going to cut a hole in my garage ceiling that will allow me to completely hang from the rings without touching the ground and still do a complete dip that will put my head into the attic. It's going to be kinda ghetto, but it will work.
I'm probably not describing it very well, so I'll just take some pics when it's all done.
#26
Suzuka Master
oh and btw... did one muscle up today! I'm still sore from the ring pullups yesterday, so it was pretty tough. I read this page today: http://www.beastskills.com/MuscleUp.htm, it had a lot of good info on doing MUs, and more explanation on the false grip, that really helped, i wasn't doing it right at all yesterday.
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Originally Posted by danny25
oh and btw... did one muscle up today! I'm still sore from the ring pullups yesterday, so it was pretty tough. I read this page today: http://www.beastskills.com/MuscleUp.htm, it had a lot of good info on doing MUs, and more explanation on the false grip, that really helped, i wasn't doing it right at all yesterday.
#30
Suzuka Master
what did you get? The CFT really emphasized the fact that I need to focus on more than chest/tri and bi. I despise squats because I suck at them, so I don't do them much. It's a vicious cycle. I got 700 even, so that puts me right between novice and intermediate on the ranking chart.
#31
Five rounds of:
25 Pull-ups
135 pound Push jerk, 7 reps
Does this mean you do 25 pullups, go do 7 push jerks, come back and do 25 pullups, go do 7 push jerks again, etc. for five times?
25 Pull-ups
135 pound Push jerk, 7 reps
Does this mean you do 25 pullups, go do 7 push jerks, come back and do 25 pullups, go do 7 push jerks again, etc. for five times?
#33
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i'm 6'0"/167
for the crossfit total, i got 280/140/265 for the squat/press/DL. I didn't have a spot, so I don't think I reached my true max, but was close. Comes to a grand total of 685. I guess I'm more novice than intermediate.
As for the rows, you should sub sumo high deadlifts. i.e. - with a kettlebell
So: 100 KB sumo high deadlifts, then
5 rounds of:
25 kipping pullups
7 135lb. push jerks
for best time
Good luck with today's workout fellas
Cheers
for the crossfit total, i got 280/140/265 for the squat/press/DL. I didn't have a spot, so I don't think I reached my true max, but was close. Comes to a grand total of 685. I guess I'm more novice than intermediate.
As for the rows, you should sub sumo high deadlifts. i.e. - with a kettlebell
So: 100 KB sumo high deadlifts, then
5 rounds of:
25 kipping pullups
7 135lb. push jerks
for best time
Good luck with today's workout fellas
Cheers
#34
Suzuka Master
at 167 lbs. 672 is intermediate, so you're past that and on your way to advanced, nice job.
I weigh 200, so 700 is low. My numbers were SQ 235\P 155\DL 310
So what's wrong with doing the sumo high deadlifts with a 45 lbs. bar? i don't have a kettlebell.
I weigh 200, so 700 is low. My numbers were SQ 235\P 155\DL 310
So what's wrong with doing the sumo high deadlifts with a 45 lbs. bar? i don't have a kettlebell.
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damn i'm so excited to see this thread... unfortunately I haven't crosfit trained, although i've tried a few of the work outs and they're definitely KILLER... i want to train more but can't find a cross fit in my area (nearest way is all the way across the city like 2+ hours in traffic), and a regular gym is impractical for most of these exercises...
anyone have any suggestions/ideas?
Also muscle ups - i can do about 14 pull ups and am wondering if anyone has any tips on being able to do a muscle up on a bar (don't have access to any rings where I am) should i be swinging ALOT to make sure i can get over the bar when I pull up?? TIA!!
can't wait to see this thread grow!!
anyone have any suggestions/ideas?
Also muscle ups - i can do about 14 pull ups and am wondering if anyone has any tips on being able to do a muscle up on a bar (don't have access to any rings where I am) should i be swinging ALOT to make sure i can get over the bar when I pull up?? TIA!!
can't wait to see this thread grow!!
#36
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oh, nothing wrong at all with using a bar, it's just the shape of kettlebells are great for doing such exercises. It's just easier to handle, but barbell should be no problem.
Thanks for reassuring me of my intermediate status
Thanks for reassuring me of my intermediate status
#37
Suzuka Master
Originally Posted by cibs
damn i'm so excited to see this thread... unfortunately I haven't crosfit trained, although i've tried a few of the work outs and they're definitely KILLER... i want to train more but can't find a cross fit in my area (nearest way is all the way across the city like 2+ hours in traffic), and a regular gym is impractical for most of these exercises...
anyone have any suggestions/ideas?
Also muscle ups - i can do about 14 pull ups and am wondering if anyone has any tips on being able to do a muscle up on a bar (don't have access to any rings where I am) should i be swinging ALOT to make sure i can get over the bar when I pull up?? TIA!!
can't wait to see this thread grow!!
anyone have any suggestions/ideas?
Also muscle ups - i can do about 14 pull ups and am wondering if anyone has any tips on being able to do a muscle up on a bar (don't have access to any rings where I am) should i be swinging ALOT to make sure i can get over the bar when I pull up?? TIA!!
can't wait to see this thread grow!!
http://www.crossfit.com/journal/libr...sue1_Sep02.pdf
If you can do 14 strict pull ups, I don't think you'll have too much trouble knocking out a muscle up or 2. Pull ups are another weak area of mine. Crossfit has been kind enough to find many weak areas quite quickly.
Check out this vid of a bar muscle up. http://media.crossfit.com/cf-video/Muscleup-matt-G.wmv
#38
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^haha yeah, crossfit is great at exposing holes in your fitness.
As for today's WOD, I subbed 45lb. KB SHDL for the rows and used a 105lb. bar for the push-jerks.
30:13
If you guys check out the message board for each WOD, I post as "Will H"
Cheers
As for today's WOD, I subbed 45lb. KB SHDL for the rows and used a 105lb. bar for the push-jerks.
30:13
If you guys check out the message board for each WOD, I post as "Will H"
Cheers
#39
Suzuka Master
That was a tough one yesterday, I feel like I'm improving with pullups, but I still suck. Those slowed me down a ton. I should have gone down in weight with the push jerks too. I did 135 #s but I could only do the first 2 sets unbroken, my shoulders were dead after the 100 rows... but I did manage all 35 reps. I was going so slow with all the broken sets I didn't even keep track of time, I just wanted to finish.