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Re: Crossfit Workouts

Posted: Wed Mar 26, 2008 6:59 pm
by Tom Ace
Mark P wrote:
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


No...it was 150 lbs on the cable column machine, the entire stack. And it wasn't 100 reps straight. It was a crossfit workout so you do as many reps of the first exercise as you can, then move on the second, then the third and so on. So for the tricep exercise I did 36 reps at 150 lbs my first time through, then 28, 22, and 14.
Pick 4-6 exercises, set a rep limit (25-100 reps depending on the exercise) and go. Then I go for run. It's a great way to maximize your time at the gym. I only have my lunch hour, so I find these type of workouts great.

Re: Crossfit Workouts

Posted: Wed Mar 26, 2008 7:30 pm
by CourtOfficer
And it wasn't 100 reps straight. It was a crossfit workout so you do as many reps of the first exercise as you can, then move on the second, then the third and so on.


Ahhhhhh. Gotcha.

CO

Re: Crossfit Workouts

Posted: Wed Mar 26, 2008 7:39 pm
by Tom Ace
opp2 wrote:40 power cleans 50lb
20 pullups (supposed to be L pullups, but I'm still doing assisted)
60 push press 50lb
20 pullups
40 powercleans

17:01


Nice..I like the push/pull sequence. Combining pulling exercises (pullups/cleans/powercleans/rows) with pushing (bench/push press/squat/lunge/pushups). Awesome workouts. Or even combining the two, power clean into a squat into a push press as 1 exercise.

Re: Crossfit Workouts

Posted: Fri Mar 28, 2008 5:53 pm
by Tom Ace
today at lunch....
25 pullups (body weight + 45 lbs)
25 hang cleans 135 lbs
25 bench press throws on smith machine with 90 lbs
2 mile run
25:39
then back to work.
One more week of these lunch hour workouts.

Re: Crossfit Workouts

Posted: Fri Mar 28, 2008 7:12 pm
by metallicat
Thought this was a decent place to ask since there are some crossfitters here...if my body is just TIRED, is it an OK idea to take a few days off from the WODs? I've done more pull-ups in the past week than in my entire life, LOL. I know there are prescribed rest days, but what do they suggest about taking extra time off?

Re: Crossfit Workouts

Posted: Fri Mar 28, 2008 8:22 pm
by 48highlander
metallicat wrote:Thought this was a decent place to ask since there are some crossfitters here...if my body is just TIRED, is it an OK idea to take a few days off from the WODs? I've done more pull-ups in the past week than in my entire life, LOL. I know there are prescribed rest days, but what do they suggest about taking extra time off?


Basically if you need it (rest) take it, you know your own body better than someone else. the 3 on 1 off, is just the method used on the site, and by most people. There is nothing wrong with tweaking it to make it fit you. For example the ones that involve 5km/10km runs, I don't consider a WOD, as I will do a CF workout and then go for a run most days anyways.

Re: Crossfit Workouts

Posted: Sat Mar 29, 2008 12:57 am
by metallicat
I think I have to take a few days off then. I would like to try Fight Gone Bad again though, so I will do that first next time I work out. It will be the first time I've done a WOD twice. Even though it was only ten days ago, I'm interested to compare the two results. Thanks for the tips.

Re: Crossfit Workouts

Posted: Sat Mar 29, 2008 4:07 pm
by Tom Ace
opp2 wrote:Tip for the day:

Do Not Crossfit when hungover.


LOL.I wouldn't even have attempted it...at least you tried!

Re: Crossfit Workouts

Posted: Sun Mar 30, 2008 1:20 pm
by Tom Ace
Today's worout:
50 bench press with 185lbs
100 hammer curls with 30lbs
100 tricep ext (straight bar) with 150lbs
20 pullups (wide) body weight + 45lbs
100 situps on ball
32:15
then a 10 min run
42:15 total

Re: Crossfit Workouts

Posted: Sun Mar 30, 2008 5:51 pm
by metallicat
Tom Ace wrote:Today's worout:
50 bench press with 185lbs
100 hammer curls with 30lbs
100 tricep ext (straight bar) with 150lbs
20 pullups (wide) body weight + 45lbs
100 situps on ball
32:15
then a 10 min run
42:15 total
What website are you going by to get these workouts?

Re: Crossfit Workouts

Posted: Sun Mar 30, 2008 7:34 pm
by Tom Ace
I only go to the crossfit website for ideas. I usualy make up my own workouts. Except for a couple, the YMCA where I workout isn't really conducive to the crossfit workouts on the site (equipment is too spread out). I'm a kinesiologist and Stength and Conditioning specilaist so I have a pretty extensive knowledge of exercises. I typically come up with workouts that encompass the whole body and try to make them fun. I also only have my lunch hour to workout (about 40 min) so I have to make them quick too.

Re: Crossfit Workouts

Posted: Sun Mar 30, 2008 9:25 pm
by goaliegibson
Tom Ace wrote:I only go to the crossfit website for ideas. I usualy make up my own workouts. Except for a couple, the YMCA where I workout isn't really conducive to the crossfit workouts on the site (equipment is too spread out). I'm a kinesiologist and Stength and Conditioning specilaist so I have a pretty extensive knowledge of exercises. I typically come up with workouts that encompass the whole body and try to make them fun. I also only have my lunch hour to workout (about 40 min) so I have to make them quick too.

I'm no kinesiologist but I do the same thing. Steal ideas from cross fit and change them up with that I think I need.