itrhybrid

iTrader: (1)

You want a badass workout....................
I don't know if it's greg or not.

http://media.crossfit.com/cf-video/051116.wmv

From what I (ould (ount:

unknow bike distan(e
35 box jumps
35 GHD situps
3 floor to (eiling rope (limbs
35 ball slams
weighted walking lunge 30yds or so
35 Hanging dumbell (leans
35 ring dips

(my "see" key does not work on my laptop)

danny25

you should have noted that first. I was reading your post thinking "what the hell's with all the parenthesis?"

itrhybrid

iTrader: (1)

HEHE. Stupid work laptop...........

zigzagzig

yeah, there's a bunch of workouts that are pretty brutal/thorough. last week was "murph"

run 1 mile
100 pullups
200 pushups
300 squats
run 1 mile

for time


Anyhow, today's 30x snatch workout was insane. Such a hard movement to master...

danny25

^ no kidding. I've never done a snatch lift in my life. I just did it with 95# to try and get the form down. I did it pretty quickly, but my shoulders were really hurting after that... not in a good way.

itrhybrid

iTrader: (1)

Start with a wood dowel to work on form. IT's amazing just what a workout it is with just a dowel.

zigzagzig

^very true, form is #1 in any type of exercise really.

tomorrow's WOD is cindy! I'm so pumped I wanna do it now. This always happens. Anyhow, I anticipate 20+ rounds. Work hard everyone!

danny25

That's why I stuck with 95#. It was pretty easy during the lifting... my workout partner started increasing weight for his set but his form was relatively ugly. I tried heavier weight and got it up, but it didn't feel like a smooth lift, so I kept it at 95.

I'm pissed... I really want to do Cindy but I'm traveling today, I guess I'll have to work it in when I get back.

zigzagzig

18 rds in 20 min. for me, but I got about 4 nasty blisters in the process with the KPU. happens everytime...

itrhybrid

iTrader: (1)

20+ rounds is hauling ass and mega work. You figure that's 5 Pullups, 10. pushups and 15 squats in less than 60 seconds...........

Heck 10 seconds or so would be lost just in transitioning.

zigzagzig

^yeah, i guess I was being a bit ambitious, but maybe for next time cindy pays a visit!

in other news, today's WOD was probably the hardest i've ever had to push myself... I'm never sore the same day, but today is a different story...

itrhybrid

iTrader: (1)

Tabata anything is a great workout.

We did Fight Gone Bad today.

Man talk about heart pounding...........

danny25

I'm going to have to work both of those in when I get back in town... Tabata is making me

itrhybrid

iTrader: (1)

Tonight at Crossfit eastside was a doozy

Partner workout. Team up with someone to complete a 3000m row and 125 pullups between the two. Or time was 20:58.....The guy I was teamde with was killer on the rower

zigzagzig

^hahah, i've yet to do a partner CF workout. they sound like fun. hooray for back squats?

danny25

never heard of a partner workout, sounds interesting.

hooray for back squats? no... but I'll do them anyway must get better

zigzagzig

it feels lonely in here with just us 3 pretty much

danny25

yeah... but it's better than no one

danny25

11000th post!

ironically in a workout thread

zigzagzig

congrats :tears:

proud to have it in the CF thread

itrhybrid

iTrader: (1)

Are you guy's doing the WOD's on your own, or do you go to a local Crossfit gym? I'm working out at Crossfit Eastside in Redmond. Kind of expensive, but the trianers there are top notch.

zigzagzig

I've been doing everything on my own since May. I took a local beginner's boot camp in April which was 1 session per week for 4 weeks. After that, I took the economical approach and am doing it with some friends. Everything's worked out EXCELLENT so far. Bought my own kettlestack (search on ebay) so I didn't have to buy like 3-4 diff KB's, had a couple bars and such, so we're doing well. Otherwise, for days like today which are heavy squats, I just go to bally's.

zigzagzig

we're in for a doozy tomorrow...

itrhybrid

iTrader: (1)

The Chipper!
We've done something like that before. Here was our routine.

-1 mile stationary bike at highest level resistance (20)
-10 hanging squat cleans with 25lb db's
-15 push presses 65lb barbell
-1 trip up the hanging cargo net
-3 rope ascents
-10 wall ball shots w/20lb med ball
-15 box jumps
-500 meter row.

I'm kind of hoping we do that tomorrow too......

danny25

I don't have a Crossfit gym anywhere near me. So I just do everything at home. How much is a monthly membership to a crossfit gym? What's it like there compared to a regular gym?

I have this in my garage with 300# of Olympic weights.



And I also have a dip/pullup tower and the rings I just got.

danny25

I did Monday's tabata WOD last night since I missed it traveling. Wow... that was killer. I got a really low score of 43, but that being my first time I didn't really pace myself very well. I tried for too much in the first few sets but just couldn't keep up all the way through. The exercises don't seem to have that much to do with one another until you do them all in a row like that. 1st one was SDHP which I did okay on, but the squats next sucked because my legs were dead from the SDHP. Then the jumping pullups were harder than normal due to dead legs, and the pushups after that because of the dead lats which I didn't even think had anything to do with pushups. Then of course the situps at the end after all the prior core work. That was soooooo intense... but I feel like superman this morning.

cibs

I only got 14 rounds in with Cindy a few days ago... Squats weren't so bad yesterday - I've always had strong legs tho...

I'm definitely going to have to modify todays WOD - as i don't have access to all those things...

I also have the prob of not having a crossfit gym anywhere near me... kinda sucks i'd be interested to give it a try...

Maybe i'll just do Monday's Tabata instead cuz i missed it too...

danny25

good luck Pace yourself, don't just do as many as you can for 20 seconds because you won't be able to keep that up for 8 sets... at least I couldn't.

zigzagzig

actually they were mentioning strategies with the whole tabata workout and someone brought up a good point that the tabata score shouldn't matter. Crossfit is all about intensity so if you give it your all each round (again, it's as many as you can in 20 sec.) then you're golden. Some people will get a 10 rep set and then next set they will only do 10 knowing that they could do more, but not wanting to ruin their score next round, they stay at their minimum. My score was low, but I have never been that tired in my life. I got a truly good workout.

Good luck on today's!

danny25

yeah i definitely got a crazy workout despite the low score. I just thought the point was to increase your score since that's the measuring stick they use for that.

Maybe next time I'll keep track of both that score and an average score. Both those together would be a good way to track progress.

cibs

yeah i think i'm gonna give it my all..

that way i can measure true improvement... but i'm sure some of these are gonna be quite low... lol i.e. pullups... thats one of the exercises that makes me jealous of all the wiry little guys

zigzagzig

yeah, that's a great idea, i might do that as well

cibs

I take it you're a wiry guy - lol see how many pull ups you can do at 230lbs

danny25

^ ouch. I hate them too, I'm only 200#.

itrhybrid

iTrader: (1)

Tabata pull ups sould not be that high. I can do 32 max PU's, but only manage 5-7 during Tabata's....

cibs

yeah i can only do 14 max PUs... still workin up to a number like 20 let alone 34...

I only got 40 also a super low score mostly due to me getting a 0 on PUs (I had to switch to cable pull downs after 3 rounds of the PUs cuz i couldn't pull up my body weight after that) the lack of endurance i'm sure was affected by the Cindy yesterday but damn for my first time Tabata i'm alright with that score...

it really kicked my ass more than I was expecting it to - and I was expecting the worst... or what I thought was the worst...

I did push myself as hard as I could right from the beginning, and i'm happy I did...

I already feel like superman lol so I know what you were saying about how you felt this morning...can't wait till tomorrow morning!!

itrhybrid

iTrader: (1)

Tonight was a doozy at the gym. We didn't do the chipper. Instead we did:

Warm up
400m run
15 squats
20 pushups
200m run

Max pullups.
Max pushups.
Max push press in 1 min. (65lb barbell)
Max situps in 1 min.
Times 400m sprint

After doing 65 pullups in the partner workout on Tuesday, I was a bit bummed. Still managed to tie a PR with 32 pullups. IT's like hitting a wall with those things. I cruised to 30 and struggled with the last 2, then my grip just completely failed.

Push ups was 33, push press was 29, situps was 41 and sprint was 1:33......

Now for the killer part. My kids hang out at the gym with me while I'm working out. They are cool about it as long as they stay clear of people when they're lifting. The lead instructor had my 9y/o son run through a few of the exercises. My scrawny little boy managed 10 pushups, 30 push presses (usung a wood dowel), 36 situps and a 200 meter runin 45 seconds. Way to go! He would have beaten me in the situps if he had not stopped for a few seconds in the beginning.....

cibs

ok... for the tabata sumo deadlift high pulls from monday was it it JUST the 45lb bar? or the bar with 45lbs weights on either end??

SOB i did it with 45 weights on either end... lol no wonder I was toast after...



reading > me

itrhybrid

iTrader: (1)

In the WOD on Monday it's just a 45lb bar. In the Fight Gone Bad that we did instead, it's a 45lb(20kg) bar with a 15kg of weight on each side (30kg total)

zigzagzig

I'm 6'0"/167lbs. I guess I'm more wiry than big.


oh and cibs, you got pwnz0red by the reading. I'm sure you enjoyed that workout