Crossfit Workouts

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

Postby Punisher-One » Thu Jun 04, 2015 2:59 pm

If you are confident in your own programming of your strength program.

Crossfit CAN be a stand alone but it is not really meant to be unless you are having pre-WOD strength programmed by a coach at a gym.
Crossfit is really meant to work WITH a strength program that progresses your main lifts (bench, military press, squat, deadlift) and your core olympic lifts (clean/jerk, snatch).
I program my own strength (5/3/1, boring but big, and some accessories) but I look to pre-programmed WODs from many different sites (main site, CFFB, other boxes, etc) for my metcons.

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Re: Crossfit Workouts

Postby Punisher-One » Thu Jun 04, 2015 10:24 pm

Today:
12x 95# clean/jerk
30x push ups
30x sit ups
12x 95# clean/jerk
20x push ups
20x sit ups
12x 95# clean/jerk
10x push ups
10x sit ups
09:46

Snatch work 3x5 @ 95#

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Re: Crossfit Workouts

Postby Punisher-One » Fri Jun 05, 2015 6:24 pm

Deadlift 5 @ 250#, 3 @ 285#, 1+2 @ 320#
Press 5 @ 130#, 3 @ 145#, 1+2 @ 160#

Deadlift 3x10 @ 165#
Press 3x10 @ 85#

Dips 2x18
Barbell curls 2x8 @ 90#

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Re: Crossfit Workouts

Postby Punisher-One » Tue Jun 16, 2015 9:26 pm

Last week was deload week so no point putting up numbers.

This week I joined an actual crossfit gym!

Monday:
Squat 5@ 185#, 5@ 200#, 5@ 210 + 4 (dropped it by 10# this round as I plateaued last month)
Bench 5@ 180#, 5@ 195#, 5@ 210# + 3

deadlift 3x10 @ 170#
Pull ups 2x16
Press 3x10 @ 9#
Barbell shrugs 2x8 @ 205#

WOD:
30-20-10
85# front squat
35# kettlebell snatch
ring push ups
16:36

TODAY:

10mins to work up to max power clean.
PR'd @ 210#!!!!

Birthday WOD for a member:
Row 400m
37x 35# overhead lunges
37x toes to bar
37x burpees
37x 35# overhead lunges
37x toes to bar
Row 400m
21:20

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Re: Crossfit Workouts

Postby Punisher-One » Tue Jun 23, 2015 7:54 pm

I always forget to post here...and it seems there is little traffic! Still

Todays WOD

50x thruster (75#)
50x pull ups
40x 24" box jumps
40x kettlebell swing (35#)
30x single arm kettlebell clean/jerk (35#)
30x ketllebell goblet squat (35#)

20:30

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Re: Crossfit Workouts

Postby Punisher-One » Fri Jul 03, 2015 12:55 pm

Deadlifted 320# for 4 reps the other day! Woot!

Yesterdays WOD was killer:

AMRAP 20:00
10x 115# cleans
10x toes to bar
400m run

3 round + 20 for me. Slow on the run due to my achilles.

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Re: Crossfit Workouts

Postby devilwoman » Sat Jul 04, 2015 3:58 pm

I work out at home and find I get an amazing workout that is just as comparable to what I could get if I went to the local Crossfit gym.


+1

I also find mixing it up with my Boxing classes and regular old weight lifting has helped dramatically.

I don't want anyone to think I have a hate for CF, I don't. Using the workouts revitalized my exercise program and helped me better my body....which for someone who is edging ever so closer to 40, that is always a bonus.

I still use the workouts, in fact I'm going to do "Helen" today....pray for me.
"Don't let someone get comfortable disrespecting you."

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Re: Crossfit Workouts

Postby Punisher-One » Sun Jul 05, 2015 2:56 pm

Yesterday Clean/Jerk 3-3-3-3-3

175# - 180# - 185# - 190# for a 3Rep PR of 190#!

Then

Randy - 75 x 75# Power Snatch - 07:52

My coach did it in 04:22 LOL!

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Re: Crossfit Workouts

Postby soorma » Tue Jul 07, 2015 11:49 am

Hi all,

I haven't done Crossfit before but I am thinking of joining and I have a few questions... Is Crossfit more of a short-term program to help you in fitness or can it be a long-term commitment? How long have you guys been doing Crossfit and is it with a local gym that offers the program? Is it true there is a high rate of injury with Crossfit?

Thanks

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Re: Crossfit Workouts

Postby Punisher-One » Tue Jul 07, 2015 7:44 pm

soorma wrote:Hi all,

I haven't done Crossfit before but I am thinking of joining and I have a few questions... Is Crossfit more of a short-term program to help you in fitness or can it be a long-term commitment? How long have you guys been doing Crossfit and is it with a local gym that offers the program? Is it true there is a high rate of injury with Crossfit?

Thanks


I've been doing it for 6-7 years. So no it is not a "short term" program. It is a fitness program that, like any other, requires consistency to be effective.
I just recently joined a crossfit affiliate in my town and have to say that with the coaching and motivation my workouts are getting much better.
Crossfit has no higher injury rate than any other sport. The key is to have a coach that will get you doing the movements in the correct form and to not use a weight that you are not comfortable with. People injure themselves in crossfit just as in soccer, baseball, olympic lifting, etc, etc.
If you are not sure about it go to a local affiliate. Most affiliates have a "fundamentals" program where a coach will be 1 on 1 with you to teach you the proper form and movements to get you comfortable before joining the actual classes for workouts.

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Re: Crossfit Workouts

Postby Punisher-One » Tue Jul 07, 2015 7:45 pm

Today:

AMRAP 12:00
6x 155# deadlift
8x 35# KB clean/jerk
10x dips

8rounds + 3 deadlifts.

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Re: Crossfit Workouts

Postby Punisher-One » Fri Jul 17, 2015 11:51 am

Yesterday's WOD was killer:

4RFT:
400m run
20x 40# KB thruster
20x toes to bar
20x 40# KB overhead walking lunges

29:19

Today's was short but sweet:

12:00 AMRAP
800m row
100x 20# wall ball
Max reps muscle ups

I made it to 4 muscle ups!

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Re: Crossfit Workouts

Postby Respond Wayne » Fri Aug 21, 2015 6:03 pm

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