CrossFit & Paleolithic Discussion, Post your W.O.D's

[Empty V]

Since we've taken over the Fitness Anyone? thread I figured this would be as good of a place as any to discuss our W.O.D.'s(Workout Of the Day), dieting, strength & conditioning, injuries, recovery, the CrossFit Games, and anything else CrossFit and general wellness related.

Unfortunately I'm currently dealing with a knee injury so my W.O.D's will be focused on core and upper body so for a while I'll be posting the Rx (prescribed) W.O.D.'s and my modified ones.

6-15-2010

Row 500m, Run 3min or Jump rope 3min. I've been trying to master double-unders and have been jump roping a lot lately.
Hang on Bar 30sec
Shoulder Openers + Good Mornings

Warm-Up 2 Rounds
5 Pull-Ups
Bear Walk Across Floor
10 Sit-Ups
Crab Walk Across Floor

Various Stretches

Buy-In
Dead Lift Practice:
5-5-5
Myself and a few other stayed with 185 because we were focusing on form opposed to getting a PR (Personal Record).

Rx Cash-Out W.O.D.
30-20-10
SDHP (Sumo Dead Lift High Pull) 53# Kettle Bell
Wall Ball 20#
Walking Lunges with 45# Plate

My Modified Cash-Out W.O.D.
30 SDHP 53#
2:00 Plank
1:30 Tuck Hang + L-Sits on Parallettes

20 SDHP 53#
1:30 Plank
1:00 Tuck Hang + L-Sits on Parallettes

10 SDHP 53#
1:00 Plank
0:30 Tuck Hang + L-Sits on Parallettes

I think next time I'll go up in weight for the SDHP's as they were fairly easy. I've been bummed and have not felt like I've been getting a good workout because of my modified WOD's but this one felt great. I'm getting much closer to a full L-Sit which will be a milestone once I reach it.

[RobPaulson]

lunch:


spinach
walnuts
almonds
chicken bewbz
EVOO
craisens
tomato
green peppers

going to xfit today for the first time since saturday, i feel like i havent been in forever. i finally feel well enough to work out after 4 days of a nasty chest cold.

@empty - whats a truck hang?

[Empty V]

Tuck hang is like the pic below(L-Sit) but with your feet crossed underneath you indian style. It's the only way to transitioning to an L-Sit, at least that I know of.



Looks like a good meal. I made a really easy Paleo snack the other night. Puree shredded coconut with a little almond milk in a food processor or blender and garnish with some cinnamon. Awesome way to fill a sweet craving.

[G_whizz]

I went on a bigtime weight gain mission. Picked up some decent bulk and am pretty happy with the results. I'm in great shape but neglected my cardio. Thus, I have developed somewhat of an unwanted gut. I'm naturally slim but because of my age, it's a lil harder to burn off that extra lil spare tire I have developed over the last 1.5 years.

My time is Sooo limited in the gym as I have a son now too.

What in your opinions is the best fat burning/calorie loss exercise? I still want to lift heavy, I just need to incorporate cardio now before I hit the weights

I heard rowing machine..

Thanks

[Looneybomber]

My time is Sooo limited in the gym as I have a son now too.

What in your opinions is the best fat burning/calorie loss exercise? I still want to lift heavy, I just need to incorporate cardio now before I hit the weights

Split up your cardio and weight training. For example, I go for bike rides with my son...well he rides his bike and I run. Because he rides so slow (still in training wheels) I will run out about 20-25yds, then run back to him (typically 10-15yds), then run back out 20-25yds, etc... We'll usually ride to the play ground where I can run in the 4" of pebbles surrounding the play equipment, climb on things, etc... Either hours earlier or hours later, go to the gym.

Other options so that you can exercise and spend time with the fam/kid:
-Runners stroller,
-Kid trailer to pull behind your bike,
-Pull your kid(s) up hills in a wagon and let them ride down, then repeat for 30min.
-Buy elliptical machine and set it up in the living room. Exercise on it while the fam watches TV. That's what I do when watching biggest loser.

Also, you can exercise with your kids, using them as "weights". I used to do this a lot when my son was growing up, but not as an infant. You can do curls by grabbing their ankles and also triceps extensions above the head. I also worked my shoulders by throwing him up in the air and catching him and my legs by doing jump squats with him while holding him tight to my chest. That can be considered "rough and tumble play" which is good for developing their balance and vertical orientation. Just get creative.

[G_whizz]

Some great suggestions, but he just turned 1 so some can not be done.

[Looneybomber]

Some great suggestions, but he just turned 1 so some can not be done.

Oh, perfect age for the runners stroller! And you can do some jump squats with him and other fun things. The kids love that zero gravity stuff. Oh, another good workout is horsey rides around the house (bucking included). Just get some knee pads and even wrist pads if you're going to be doing it a lot.

[RobPaulson]

My time is Sooo limited in the gym as I have a son now too.

What in your opinions is the best fat burning/calorie loss exercise? I still want to lift heavy, I just need to incorporate cardio now before I hit the weights

sounds like you're in need of some crossfit koolaid =P

crossfit is weight lifting strength training at a fast pace, to the point that it literally becomes cardio as well. only takes an hour of your time, and you can get results with just 3 days a week if you eat right and are already in decent shape.

reposting this, because its an awesome example of crossfit (this is the epitome of crossfit, its a regional competition, the actual gym day-to-day is not saturated with this many beasts LOL)

http://www.facebook.com/video/video.php?v=557504380079

[numbnuts240]

crossfit is weight lifting strength training at a fast pace, to the point that it literally becomes cardio as well. only takes an hour of your time, and you can get results with just 3 days a week if you eat right and are already in decent shape.

you're writing ads for them now? jeebus christmas.

don't go paleo, whiz, have you seen what they eat?

[RobPaulson]

you're writing ads for them now? jeebus christmas.

dont judge me darkie

[Empty V]

What in your opinions is the best fat burning/calorie loss exercise? I still want to lift heavy, I just need to incorporate cardio now before I hit the weights

TABATA my friend, TABATA. A staple of CrossFit that can be applied to pretty much any exercise.

Tabata Protocol

[G_whizz]

Oh, perfect age for the runners stroller! And you can do some jump squats with him and other fun things. The kids love that zero gravity stuff. Oh, another good workout is horsey rides around the house (bucking included). Just get some knee pads and even wrist pads if you're going to be doing it a lot.[/quote]

Stroller can be done. Jump squats is a DEFINITELY a no go. He is the only kid I have ever met that TOTALLy freaks out and gets upset if I toss him up a lil bit or swing him. He's terrified for some reason.

[quote="RobPaulson"]
sounds like you're in need of some crossfit koolaid =P[quote="Looneybomber"]

Tha video was bad azz! I'm in, point me in the right direction for a program please. I was also going to look into P90x... I assume these are pretty similar tho.

No worries Tita... Imma not gonna eat no grubbs or whateva teh fawk that is..

[Looneybomber]

What in your opinions is the best fat burning/calorie loss exercise? I still want to lift heavy, I just need to incorporate cardio now before I hit the weights

TABATA my friend, TABATA. A staple of CrossFit that can be applied to pretty much any exercise.

Tabata Protocol

Tabata is junk. It's just a fancy name given to doing anaerobic exercises and nothing more. It's not even that special.

"When you create an Oxygen Debt (read: heavy panting) your body has burned off all of the blood sugar (glycogen) it has and needs to replace all of that energy. It does this by burning fat. You don't want to try and burn fat WHILE you are exercising. You want to burn off CARBS as fuel when you are exercising."

And this paragraph is wrong. The average person has about 1800-2000 calories worth of available glycogen. This is why runners hit the "wall" around mile 20 during (runners burn about 100cal/mile. Fat people will burn more) a marathon because available energy is harder to come by. In the financial world, you could call glycogen a liquid asset.

Being out of breath means your body is consuming more energy than can be provided through the consumption of oxygen. It has nothing to do with blood glucose. This is all basic stuff we learn in micro biology.

Here, you can read all about cellular respiration.
http://en.wikipedia.org/wiki/Cellular_respiration

[RobPaulson]

Tha video was bad azz! I'm in, point me in the right direction for a program please. I was also going to look into P90x... I assume these are pretty similar tho.

No worries Tita... Imma not gonna eat no grubbs or whateva teh fawk that is..

oh shewt, we haz another one!! LOL

crossfit is not franchised, so you gota google you area + crossfit to find a local gym, there should be one near you. there are about 5 within a 30minute radius of me here in CT LOL

p90x is very similar except it does not include the intensity of xfit. p90 also does not do any power lifting, which from your previous statements i'm assuming you'd like to do i personally did p90x, or at least attempted it for 30 days, 6 days a week for 1.2+ hours is just unrealistic though. i'm not down with that. p90 doesnt hold a candle to xfit IMHO.

just make sure you give the gym a call b4 you show up to check it out, all the trainers are usually busy and its hard to get their time to talk to you unless its scheduled. (they are always teaching classes or helping someone with a lift or diet etc) its a very welcoming and encouraging atmosphere. you'll love it!

here is another one, this one is from my gym also (the one on FB had alot of ppl from our area on it too), we're kind of a big deal
[youtube]http://www.youtube.com/watch?v=rz4Hzhmpu4Q[/youtube]

[Looneybomber]

Muscle ups and hang cleans I could never do. Wrist and shoulder say no!

*edit* Fixed terminology. Thanks Rob.

[RobPaulson]

hang* cleans, cause you let the weight hang from your arms, and you 'clean' it to the wrack position (which is bar at collar bone, elbows through, majority of the weight resting on your shoulders, not being a douche, just tryin to clarify )

and not many people CAN do muscle ups, they are super serial.

the other thing about xfit is they can work with injuries since its such a good trainer/customer ratio. they will customize the workout for you if you have a certain injury so that you still work your a** off to the best of your ability. i just got done taking about 2 weeks off with my shoulder. i was still getting SICK workouts in, even with a bad shoulder.

[G_whizz]

oh shewt, we haz another one!! LOL

Ok...what thread am I missing where this comment has come into play?? Am I joining a cult does it open the door to unprovoked touching of teh brown eye

Ok, I'm a Canucky, so I'll check around, not sure if it's here or not. Damn it..I just paid for 6 mos at my gym too... I may need to figure something out.

Typically, how long are the Crossfit workouts?

Thanks for the info guys..you have each now earned a time where I may turn a blind eye to a questionable post and keep my finger off the edit button.. :pface

[RobPaulson]

the workouts themselves are 15-25minutes long

the warmups are 15-20

after stretching is about 15-20

overall, you are in and out in 60minutes usually. people do joke about it being cultish, which i can see, it becomes very engulfing and addicting. its hard to understand till you do it lol, however, as i've always said, if drinking the koolaid gets me as strong as the beasts in those videos, pass me the pitcher LOL

[Empty V]

Check out this page to find an affiliate near you CrossFit Affiliates

A lot of people compare it to P90X but with other people. I think it's something much more then that. The reason why it's cult-like is because it's an extremely welcoming and addicting environment. It doesn't matter what kind of shape you're in, at the end of a W.O.D. everyone is toast.

I'll be creating a video filmed at the CrossFit Games and will post once it's done. Its going to be badass.

[G_whizz]

Check out this page to find an affiliate near you CrossFit Affiliates

There is one 15 mins from here. Not sure if it's in the cards for me tho..HOLY HELL IT"S EXPENSIVE!!

http://crossfitmississauga.typepad.com/ ... /fees.html

[Empty V]

There is one 15 mins from here. Not sure if it's in the cards for me tho..HOLY HELL IT"S EXPENSIVE!!

http://crossfitmississauga.typepad.com/ ... /fees.html

That's actually an awesome price. I drop $150/mo. Here's the deal though, it's about as close to having a personal trainer as you can get. Yesterday our coach came up to me 5 or 6 times and criticized my form on every exercise. Plus it's not like joining a gym, it's a completely different experience.

[RobPaulson]

in addition to them critiquing your form constantly, i meet with the owner of our location about once a week to go through my diet log and to tweak my xfit schedule.

its a solid 30mins of 1 on 1 time with a trainer (the dude at the beginning of that nasty girl video to be precise lol) and we go through everything i've eaten and we tweak it to how i'm performing int he workouts, how i feel, and my goals.

i am on a budget myself, trust me, i am fully aware of how expensive it seems at first. all i can say, is dont dismiss it based on price alone, go to the gym. check it out. talk to a trainer. call and inquire specifically about a 'trial' workout, or some kind of free beginner workout to give you a taste of the situation there. THEN assess whether you think its worth that much $$ or not.

How much does it cost to try it out?

We don't believe you should ever have to pay to try something out. Drop in on any one of our classes and try it out for yourself with no obligation or pressure.

[Empty V]

Rob that's awesome. It's amazing how much time the coaches donate to the wellbeing of their athletes.

Well today's workout was BADASS!

We did the usual jumprope, row stretch blah blah blah.

Buy-In
3 Rounds fo Form
5 Shoot-Throughs on the parallettes
5 Ring Dips

I got my first 2 unassisted ring dips which was pretty cool. Every other day is like a little milestone.

W.O.D.
3 Rounds For Time
50 Double Unders/150 Singles
25 Push-Ups
10 Weighted Chin-Ups

My time was around 17min but I was doing strict chin-ups opposed to kipping, which I didn't know we could do. Plus my jumprope skills are pretty lacking.

Cash-Out
Stretch but not any normal stretch, this was extremely difficult. Lay on your back and make sure all back muscles are flat against the ground. Lift both legs and arms up perpendicular to the ground. Move arms back above your head 1" off the ground. Lower one leg 12" below the other while keeping both straight. Hold for 30sec then switch legs. Rest and repeat 2 more times. Give it a try tonight and let me know what you think.

[RobPaulson]

yeah we call that stretch something . . . i forget now, but we been doin those, they are great

good stuff with the dips dude. each one is def a PR to keep track of!

yesterday we did box jumps for max height. some dude hit 61inches... SIXTY!? WUT!? thats 5 feet. . .
[youtube]http://www.youtube.com/watch?v=9dBWeZjg6bQ[/youtube]

ya, insanity. I got up to 36 inches, and i'm only 5'6! i did go until i failed though, i started out slow and ran out of time. that was ok though, 36inches is pretty intimidating (THATS WHAT SHE SAID! )

getting way better at double unders, PR'd 12 in a row yesterday.

And after all that, I went home and made me some jerky. mmmmmm
Before:

After:


this is going to be a big source of my caloric/protein intake this weekend when i go to rainbow lake in maine. gona be sick. Camping on this island:
http://maps.google.com/maps?q=rainbow+l ... 04823&z=18

Just click that and zoom out... gives u a bit of perspective on the location, aka east f*** no where haha

[G_whizz]

THEN assess whether you think its worth that much $$ or not.

Trust me, I appreciate the info boys. But between the new baby, $900/month in Daycare and I just coughed up $$$ to renew my gym membership. It's not in the cards for me to be able to dish that kinda coin out monthly right now.

How long have you guys been doing it? How are your results? Total body transformation or more of a "slowly but surely"??

BTW..I did do that Tabata thing on the eliptical yesterday.. I felt like I just ran a damn marathon

[RobPaulson]

How long have you guys been doing it? How are your results? Total body transformation or more of a "slowly but surely"??

You decide you're own level of involvement. You go 4-5 times a week and stick 100% paleo? you will completely transform in no time.

I have been frustrated because i havent lost a single pound since i started. however, i have been getting compliments on losing weight So I have been coming to the conclusion that i'm getting MUCH stronger (which i am) putting on a lot of muscle which has been replacing fat.

just yesterday, my gym shorts were falling off me during the double unders... my gym shorts used to pinch my love handles. given this and the way all my other clothes are fitting, I have to give into the fact that i'm slimming down, regardless of the fact that i'm still the same weight as when i started.

[numbnuts240]

You decide you're own level of involvement.

so it's moved out of the basement?

[G_whizz]

That's exactly what it is. Muscle is denser then fat, so weight can stay the same but the fat is dissapearing along with some of the "size" but you will acheive that slim fit look!

Good job!

[RobPaulson]

Thanks man, also, you can always go to the main site and just gank the workout of the day, and do it in a normal gym.

you just have to be sure you know how to do the lifts properly etc. it is a great guideline. and it will get you in amazing shape. every single lift/movement is documented on the main site and all over youtube, so dont be intimidated if you dont understand an acronym or something.

as long as you can bring the intensity, you'll be all set, and probably get some people at the gym interested in what you're doing. then you can spread the bug even moar =P

[Empty V]

Dude Rob that's nuts! We had a guy hit 61" as well and he's around 5'6". I hit 42" from a stand still but I'm 6'1". The Jerky looks solid. Another thing I've been wanting to do that for a while, I'm game!

Trust me, I appreciate the info boys. But between the new baby, $900/month in Daycare and I just coughed up $$$ to renew my gym membership. It's not in the cards for me to be able to dish that kinda coin out monthly right now.

How long have you guys been doing it? How are your results? Total body transformation or more of a "slowly but surely"??

BTW..I did do that Tabata thing on the eliptical yesterday.. I felt like I just ran a damn marathon

Rob's totally right, find a bunch of W.O.D.'s and do them at the gym. People will stare because you're not using any of the equipment but that's okay. I've been going since January and as of today I've lost 28lbs and gained a lot of muscle. So I'm guessing I've probably lost 35lbs+ of fat. My clothes fit better, I'm sleeping better, I'm eating better, I feel better, I'm constantly getting compliments, and my morale is better.