Crossfit Workouts

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

Postby Tom Ace » Mon Mar 17, 2008 9:26 pm

opp2 wrote:Congratulations! You'll have plenty of time to start doing crossfit workouts at depot..
:thumbsup:


Thanks...I can't wait. And I'll have more than 30 min to complete them too!
Troop #3....starting April 21st. Finally!!!!!!!!

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cmj
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Re: Crossfit Workouts

Postby cmj » Tue Mar 18, 2008 12:26 pm

Congrats! Sounds like you should be able to handle anything physical that depot throws at you.

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Re: Crossfit Workouts

Postby goaliegibson » Tue Mar 18, 2008 12:54 pm

Tom Ace wrote:
48highlander wrote:
Tom Ace wrote:Just visited the crossfit web site.....pretty cool. My workouts for the past year have been along the same lines of the crossfit ones; 20-40 min., no rest in between exercises. But they've ben the traditional type of exercises, bench, squat, lunge, bicep, tricep, shoulder, core stuff. I'm going to start to document them now and see what I can do and how I can constantly improve. I'm going to prform a new routine everytime I workout (4-6 days per week). Tomorrow starts with: 50 pullups, 50 pushups, 50 squats, 50 russian twists, 50 jump squats then a run. My workouts last between 30-40 min. max since I do them on my lunch hour (hard to get workouts in with a wife and 2 small kids at home).
Anyways, I'd love some suggestions.


What kind of Suggestion? How to balance family life with workouts, exercise routines, where to get equipment etc. You gotta be more specific man 8)


Suggestions on routines. I didn't get to finish the circuit today. With about 7 pullups left to finish the circuit, my daughter ran through the YMCA yelling, "Daddy, Daddy, they called..the RCMP finally called". So, I didn't get to finish my workout, but I found out I'm in Troop 3, starting April 21st.

Jeez should have finished the pull ups =P.
Congrats!
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Tom Ace
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Re: Crossfit Workouts

Postby Tom Ace » Tue Mar 18, 2008 4:37 pm

goaliegibson wrote:Jeez should have finished the pull ups =P.
Congrats!



Thanks..LOL
Today did 50 deadlifts with 135lbs, 100 pushups, 100 situps on physioball, 100 standing rows with 120lbs and 1 mile run in about 23 min. (lost my stopwatch yesterday in the comotion) And I was able to finish the circuit without any small children running and screaming my name through the gym.
Troop #3....starting April 21st. Finally!!!!!!!!

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48highlander
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Re: Crossfit Workouts

Postby 48highlander » Tue Mar 18, 2008 7:11 pm

Nice, our kick us in the nuts PT was a 10km run (my time 1:04, ten minutes faster than last time, mostly due to always running AFTER crossfit in stead of before) and then whorish 100s
For Time:
100 squats
100 pushups
100 situps
100 back extensions

15:38.83 minutes and then I puked (first time in a long while). For myself, I actually don't really mind the PT we do, its a nice change of pace to do it in a group, because then you tend to push yourself a little harder, to try and get a better score than the person next to you.

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Re: Crossfit Workouts

Postby Tom Ace » Wed Mar 19, 2008 11:10 pm

I absolutely LOVE these crossfit type workouts. They save on time (which I have little of at the gym) and kick my ass.
today did
50 wide grip pullups
100 lunges
100 bicep curls with 20 lb DB
100 Rotations with rubber tubbing
100 tricep extensions with tubbing
100 shoulder presses with 20 lb DB
time: 21:06
Troop #3....starting April 21st. Finally!!!!!!!!

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48highlander
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Re: Crossfit Workouts

Postby 48highlander » Thu Mar 20, 2008 9:01 am

Just so you know not all Crossfit workouts are the kick you in the guts circuit training variety. Some are just straight runs, or rowing, or powerlifting etc. The Crossfit philosophy is about being well rounded in all aspect of fitness (cardio endurance, muscular strength/endurance/power, speed etc.). Not that your doing anything wrong, just wanted to let you know there is more to Crossfit, than just circuits. We (ie my unit), only do the circuit stuff, because its easier to organize, when you have several people and not alot of equipment.

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Re: Crossfit Workouts

Postby Tom Ace » Thu Mar 20, 2008 10:18 am

Absolutely. Before I started performing the crossfit cuircuit workouts I would intersperse powerlifting, with strength/power/endurance training and running. I like the cuircuits because they are quick and need minimal equipment. It's also a nice change to the routine. I'll probably perform the cuircuits for another week and then try going into a power phase of training for 2 weeks then rest for a week before Depot.
Troop #3....starting April 21st. Finally!!!!!!!!

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48highlander
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Re: Crossfit Workouts

Postby 48highlander » Tue Mar 25, 2008 12:28 am

nice I hate step ups/box jumps. They are deceptive.

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Re: Crossfit Workouts

Postby Tom Ace » Tue Mar 25, 2008 9:09 pm

today at lunch:
50 deadlifts with 135lbs
100 bicep curls with 25lbs DB
100 Tricep ext with 150 lbs (cable)
50 squat thrusters with 25 lbs DB
5 sprints @ 12mph on treadmill 1:1 (30 sec. sprint, 30 sec rest)
23 min 23 sec.

Then back to work...LOL
Troop #3....starting April 21st. Finally!!!!!!!!

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CourtOfficer
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Re: Crossfit Workouts

Postby CourtOfficer » Tue Mar 25, 2008 11:40 pm

100 Tricep ext with 150 lbs (cable)


OK, either your cable machine has some great leverage or you have some mean triceps. You did one set of 100 reps with 150 pounds on the pushdown? My arms are the size of most men's legs and I couldn't do that.

CO

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Re: Crossfit Workouts

Postby Mark P » Wed Mar 26, 2008 8:14 am

CourtOfficer wrote:
100 Tricep ext with 150 lbs (cable)


OK, either your cable machine has some great leverage or you have some mean triceps. You did one set of 100 reps with 150 pounds on the pushdown? My arms are the size of most men's legs and I couldn't do that.

CO


Correct me if I am wrong... I think he meant 100 reps at 1.50lbs


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