Crossfit Workouts

Health and fitness discussion. Discuss exercise routines, dieting plans, workout regimens, healthy living, etc.
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mack_silent
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Re: Crossfit Workouts

Postby mack_silent » Tue Nov 18, 2014 9:42 pm

RIght back at ya OPP! Keep up the good work!
I've never tried rings before, but considering them for my home gym though.
KCCO. Wake up. Kick butt. Repeat.

Aberdee
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Re: Crossfit Workouts

Postby Aberdee » Wed Dec 03, 2014 7:40 am

Saturday
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Weight routine then Treadmill, 1% incline, 22 min interval. 4 min warm up. 1 in sprint, 2 min active recovery. 10 mph or > on sprint, 4 to 6 MPH on active recovery. 4 rounds. 6 min cool down.

Sunday
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outdoor 7.5 km run. pretty hilly route. 26 min (or so) fast 5k, slight active walking break. Run remaining distance back home.

Monday
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Crossfit starter routine.

Row 500 meter
40 squats
30 situps
20 pushups
10 pull ups

7 min 11 sec

Tuesday
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Crossfit routine

Warmup
ladder work (quick step in squares/ladder laying on ground)

Routine...
500 meter row
10 thrusters, bar only
10 pull ups

400 meters row
8 thrusters
8 pull ups

300 meters row
6 thrusters
6 pull ups

200 meter row
4 thrusters
4 pull ups

100 meter row
2 thrusters
2 pull ups

17 min 30 sec


Wednesday Dec 3rd, 2014
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Treadmill, 5 KM run, 1.0 % incline.

24 min, 25 sec.

cool down.

Aberdee
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Re: Crossfit Workouts

Postby Aberdee » Thu Dec 04, 2014 7:52 pm

opp2 wrote:good work, keep it up. Not to fast, don't want to get too sore to continue either.

I have my PIN test on the 22nd, hoping to get my 20 year pin.


Yea, thanks for the Tip and I hope you do well at the PIN. Judging by your activity level it should be a slam dunk.

Thursday Dec 4th- Crossfit Kettle Bell workout
===================================

Warmup
- Monk walk
- inverted row
- 20 double unders (skip and then rotate rope twice under feet)
- 10 arm stretch things per side...

Skill: 5/4/3/2/1 clean w/ increasing weight

Workout

5 rounds, 30 second interval.

- right arm kettle bell snatch (basically a swing and bring elbow in, maybe calling wrong thing...)
- KB around the body
- Left arm kettle bell snatch
- around the body
- traditional kettle bell swing
- 30 sec rest


==============

Not a bad workout, I was learning so not as much pump as usual. Next time I will pick a more challenging weight. I was surprised at how much this worked the core. Between this in a standard crossfit class, I would probably choose cross fit, or mix it up a bit but focus on cross fit.

Aberdee
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Re: Crossfit Workouts

Postby Aberdee » Sat Dec 06, 2014 4:31 pm

Friday Dec 5th
---------

Warmup - lots of excercises, but I forgot to copy it down.

SKILL:

Double under’s

WOD:

10-9-8-7-6-5-4-3-2-1

Shoulder to Overhead @ 75

Body Rows


time: 9:06 for WOD

Aberdee
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Re: Crossfit Workouts

Postby Aberdee » Sat Dec 06, 2014 6:34 pm

Saturday Dec 6th, 2014
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Treadmill, 10km run, 1.0 % incline. Time: 52:08

Was aiming for Sub 50 min but I am happy w/ the time and I have not done this in a while.

I am probably taking 1 or 2 days off to rest. I have been putting a lot of gym time in and I am starting to feel it.

Aberdee
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Re: Crossfit Workouts

Postby Aberdee » Mon Dec 08, 2014 11:07 pm

took 1 day off vs. 2...

Monday Dec 8th - Kettle Bell workout
======================================

warmup done 3 times
- walking lunge w/ reach
- 10 goblet squats
- 10 hollow rocks
- 10 Kettle Bell Clean and press
- 10 supermans.

Skill build - waiter carry, 50 ft X 4

Workout

Even minute odd minute switch for 20 mins

even minutes, 20 hand to hand KB swings

odd minutes, 20 russian twists w/ KB

Aberdee
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Re: Crossfit Workouts

Postby Aberdee » Tue Dec 09, 2014 7:31 am

Tuesday Dec 9th, 2014
----------------------------------

Treadmill, 1.5 mile run for time, 1% incline.

Time: 10:05, running between 8.8 to 9.2 mph. Dropped to 8.6 once. Perhaps my best time ever, Indoors or not, ran pretty hard.

Aberdee
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Re: Crossfit Workouts

Postby Aberdee » Sun Dec 14, 2014 10:06 pm

Dec 10th
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Warmup. 10 pool que, 10 lizards, 500 meter row, 10 pullups, 10 jump squatl.

skill: 195 crossfit squat ( a lot lower then I am used to). X5 then X4 after pause.

75 wall balls using 20 lb ball (I think). for time: 6:50 min. I think I did 10 extra by accident. THIS KILLED MY LEGS, and messed up the rest of my week...

Dec 11th
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5k run, light to loosen up legs. could hardly move...

Dec 12th
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Warmup X 2 - 10 pool que, toy soldier, 10 pullup, 10 snatch balance, 10 lunge w/ rotation.

Skill - overhead squat, working on foarm only. then I did some stretching. Lets still busted...

WOD

10 min total time, 10 calorie row fillowed w/ 5 front squats at 70 lbs. Completed 7 rouds.


Dec 13th - took it off
----------------------------

Dec 14th - I did a 4 round interval run, but modified it because legs still sore... Finally getting better tho. I hit a bit of a wall this week but worked through it.
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