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

[Urabus GodofTraction]

Empty? You're deadlifting 300lbs?

I'm kind of a bigger guy. 6'1"ish and 196lbs so 300# isn't that big of a deal. I'm not sure what you're "supposed" to be able to lift but I've heard that a good goal is double bodyweight. Lifting 300# 3RM was really ugly i.e. hunched back, shaky knees, all around bad form. I have a 1RM of 335# and that looked even worse. My 21 year old rival did a 3RM of 385#, what a d!ck!

Everyone: Post up your 1RM 3RM's for lifting. It'll be interesting to track how we've all gotten stronger and more proficient at lifting.

Gotcha. Still, that's no light weight!

[RobPaulson]

new commercial for our box. . .
[youtube]http://www.youtube.com/watch?v=j3ydWsRtQC0[/youtube]

[rootS13]

Dude that's pretty ridiculous. I haven't tried GHD sit-ups as we don't have the "machines" yet. I've heard that they're extremely brutal and take a short while to get the full extension down. How were everyone else's times?

This is the second time that Ive done them. I have gotten a little better from the last time. My legs were shaking really bad and I was nervous thinking that I would fall over the first time. Today, I was just happy to be at the end of the WOD and I breezed through them. I did the WOD with two other people (two girls) and their times were quicker than mine by about two minutes. They scaled down on the box jumps using 12'' boxes and they also scaled down on the amount of burpees. I did the entire WOD Rx.

-My PR on deadlifts is 245lb. That was when my form went to crap.
-On Power cleans its 135.
-On bench press its 145 (weak, i know).
-Shoulder press is 95 (I havent tried to max out on this yet).
-On Back squats its 155 (havent tried to max out yet).
-On front squats its 135 (I came really close to this but I had to drop the bar at the last second).

[RobPaulson]

so... i was looking at todays WOD and i dont really get the description... can someone clarify what "1/2 tabata X" is?

W.O.D
Front Squat 1.1.1
then
5 Deadlifts, 315/205
1/2 tabata HSPU
5 Deadlifts, 315/205
1/2 tabata Calorie Row *drag of 10
5 Deadlifts, 315/205
1/2 tabata HSPU
5 Deadlifts, 315/205
1/2 tabata Calorie Row *drag of 10

[rootS13]

It probably means one minute on and two minutes of rest.

[Empty V]

I would think it's more of a 20 seconds on, 10 seconds off for 4 rounds. TABATA is defined as 20sec on 10sec off for 8 rounds.

Saturday was awesome. We had an intro to Olympic Lifting class and it rocked. We didn't move a whole lot of weight but practiced a lot with PVC which ended up being pretty cool. We primarily focused on the mechanics of the snatch. Then the coach had us do a really cool WOD.

10min, on every minute mark do 1 clean and 2 jerks, then 7 kettle bell swings. Whatever time is left over until you hit the next minute mark is for resting. I was moving 115# for the clean+jerks and used the 53# kettle bell. Most rounds were about 40sec long so we got an average of 20sec of rest in between. The lifting part wasn't bad it was really the KB swings that wore everyone out.

[RobPaulson]

I would think it's more of a 20 seconds on, 10 seconds off for 4 rounds. TABATA is defined as 20sec on 10sec off for 8 rounds.

correctamundo.

i did 225lbs for the deadlifts. it was a fun workout. i love pulling heavy weight.

i hurt my back a bit though i think. i could feel it at the beginning of the workout, i was a bit sore in general though, so i figured i was just 'healing'. But then i finished the workout, adrenaline wore off, and my back was killing me. dropped a bunch of aleve and been rocking a heating pad thing since. going to take it easy for a few days with the olympic lifts. they have really been pretty damn heavy lately. I think this WOD is what started the back issues... my form probably started slipping and i didnt notice
7 rep Clean and Jerk
1. Build up to a heavy set of 7 reps
2. You then will have 5 attempts to perform a 7 rep max effort clean and jerk. You must increase weight each set, but the increase is at your own discretion, and you can rest as needed bt. sets.

did 95, 100, 110, 115, 125 (failed on 6 of the last round). The touch-and-goes dont allow much breathing room for form =/ def going to be focusing more in the future and not letting this happen.

[Empty V]

Do you guys have those foam fitness rollers? If you do they help immensely with lower back issues. I use one before and after each workout. Also alternating heat and ice helps as well. If your back hurts after a WOD roll it out and then ice it. I had severe lower back problems and this was the biggest help.

[RobPaulson]

Do you guys have those foam fitness rollers? If you do they help immensely with lower back issues. I use one before and after each workout. Also alternating heat and ice helps as well. If your back hurts after a WOD roll it out and then ice it. I had severe lower back problems and this was the biggest help.

oh snap i totally forgot about those, thanks for the reminder i'm gona roll out b4 todays WOD!

[Empty V]

We had a cool Buy-In and WOD yesterday.

Buy-In
2 Rounds
1min L-Sit or Tuck Hang (parallettes, pull-up bar, or Rings)
3.2.0 15 Tempo Squats

This was the first time any of us have tried L-Sits on the Rings and it's a lot tougher then the bar or parallettes, felt awesome though.
This was also the first time we've done Tempo Squats. If you're not familiar with them, the numbers represents the time you spend in a position/movement. 3.2.0 means go down for 3 seconds, stay in low squat stance for 2 seconds, and come back up in 0 seconds(quickly).

WOD
1 p-lot Dash + 1 Fence Run all with 20# Med Ball Overhead
40 Walking Lunges (I subbed 35# KB Swings) + 40 Abmat Sit-Ups3x P-Lot Dash with 20# Med Ball Overhead
3 P-lot Dashes all with 20# Med Ball Overhead
30 Walking Lunges (I subbed 35# KB Swings) + 30 Abmat Sit-Ups3x P-Lot Dash with 20# Med Ball Overhead
1 p-lot Dash + 1 Fence Run all with 20# Med Ball Overhead
20 Walking Lunges (I subbed 35# KB Swings) + 20 Abmat Sit-Ups3x P-Lot Dash with 20# Med Ball Overhead
3 P-lot Dashes all with 20# Med Ball Overhead
10 Walking Lunges (I subbed 35# KB Swings) + 10 Abmat Sit-Ups

I finished last @ 2min behind but was the only one doing the KB Swings so I'm not quite sure when I should have finished. The hardest part was the run/jog/walk with the ball overhead. It was a really solid workout and we were all beat. Another great day at CFTO!

[rootS13]

Todays a rest day for me... but I actually fractured my toe yesterday (an engine hoist fell on it) so Im anxious to see how the WOD's are going to be modified for me. The last three WOD's that I did involved legs primarily... Tuesday was 400m lunges, Wednesday was sprinting circuits that totaled 600m and thursday was weighted squats. There were other exercises mixed in those WOD's as well, but they were minimal.

[Empty V]

Todays a rest day for me... but I actually fractured my toe yesterday (an engine hoist fell on it) so Im anxious to see how the WOD's are going to be modified for me. The last three WOD's that I did involved legs primarily... Tuesday was 400m lunges, Wednesday was sprinting circuits that totaled 600m and thursday was weighted squats. There were other exercises mixed in those WOD's as well, but they were minimal.

Damn dude I don't know if I could handle all that running. How did they modify the next one?

Yesterday was nuts, we had to do the Filthy 50

The Filthy Fifty

50 Box Jumps (24in box)
50 Jumping Pull-ups
50 Kettle Bell swings (16kg)
50 Walking Lunges
50 Knees to Elbows
50 Push Press (45lb)
50 Back Extensions
50 Wall Ball shots (20lb ball)
50 Burpees
50 Double Unders

My time was 40min. Some people were finishing sub 26min some over 50min. The last time I did was back in February and did the Dirty 30 which was 30reps of only 7 different exercises.

Tonight's dinner was pretty awesome. I smoked 2 grass fed ribeye steaks from Novy Ranches with my homemade espresso bean rub. For dessert I caramelized apple-bannanas in coconut oil and put them over paleo coconut based ice-cream.

Steaks


Dessert

[rootS13]

Damn dude I don't know if I could handle all that running. How did they modify the next one?

Well, I ended up doing a completely different WOD than the one that was on the board. I actually did two since I was disappointed with the first.

WOD one:
3-6-9-12-12-9-6-3 of:
Bench press @95 lbs
GHD Sit ups

My time: 13:53

WOD two:
21-15-9 of:
Push Press @70 lbs (any more and i would have had to use my foot)
Medicine ball sit ups w/ 20lb ball
Push ups (one leg raised in the air)

My time: 16:26


Today was open gym, so I just did the endurance WOD that was posted. It was:

10 x 125m max effort rows w/ 1 min rest in between. My time was 13:56... 3:56 minus the rest periods.

[ADDirishboy]

We do some crossfit-like workouts in the fire academy, so I guess I'll post up in here.

Yesterday we did our workout in full turnouts. (Full firefighter apparel, including SCBA and breathing out of the bottle.) This adds ~50-60 lbs to your total weight.

We did it in teams of 4 too.

200 box jumps (36 inches. So 50 box jumps each)
200 pull ups. (Good pull ups, not jumping or anything like that. So 50 each)
200 squats (no weight. 50 each)
5 sets of suicides (intervals at 10, 20, 30, 40, and 50 yards. We each had to do 5 sets)
Then run 10 towers (1 tower is a 5 flights of stairs. We each had to do 10 towers)

My engine finished the fastest in 39 minutes.


Last saturday we had to do 3 sets of:

10 pull ups
20 push ups
30 squats
Run 1/4 mile

Time was 14:48 I think.

[RobPaulson]

gheyler check this mess out.

http://vimeo.com/971867

[RobPaulson]

We do some crossfit-like workouts in the fire academy, so I guess I'll post up in here.

Yesterday we did our workout in full turnouts. (Full firefighter apparel, including SCBA and breathing out of the bottle.) This adds ~50-60 lbs to your total weight.

We did it in teams of 4 too.

200 box jumps (36 inches. So 50 box jumps each)
200 pull ups. (Good pull ups, not jumping or anything like that. So 50 each)
200 squats (no weight. 50 each)
5 sets of suicides (intervals at 10, 20, 30, 40, and 50 yards. We each had to do 5 sets)
Then run 10 towers (1 tower is a 5 flights of stairs. We each had to do 10 towers)

My engine finished the fastest in 39 minutes.


Last saturday we had to do 3 sets of:

10 pull ups
20 push ups
30 squats
Run 1/4 mile

Time was 14:48 I think.

ya i wouldnt doubt the people in charge were taking a few ideas from crossfit. a lot of law enforcement and public service organizations are starting to adopt this kind of training.

group workouts are fun as hell eh? do u guys kip when you do the pullups, or just dead hangs?

[ADDirishboy]

gheyler check this mess out.

http://vimeo.com/971867

Yea, workouts in full gear suck.

ya i wouldnt doubt the people in charge were taking a few ideas from crossfit. a lot of law enforcement and public service organizations are starting to adopt this kind of training.

group workouts are fun as hell eh? do u guys kip when you do the pullups, or just dead hangs?

We do both. For the workout I described we did kips though.

[RobPaulson]

We do both. For the workout I described we did kips though.

ya kips r fun as hell. the other day we did

21-18-15-12-9-6-3
pullups
hand release pushups (normal pushup, except you rest ur chest on the ground, and lift ur hands off the ground every rep. promotes the whole full range of motion thing for every rep)

rocked those pullups strong as hell. finished in like 17mins i think.

on saturday CFM had a lifting instructional with james hobart. he's the dude who took 2nd in the NE Regionals this year. got a lot of awesome tips for cleans and snatches, was a great time too!

[ADDirishboy]

Honestly, I'm not a huge fan of the kipping pullups at this point. Maybe because it's still difficult for me to get into a rhythm with it...

[RobPaulson]

pro tip:
immediately when your motion goes from up to down, aka you start falling, you have to push the bar away from you (or yourself away from the bar, however u wanna look @ it)

this way, when u hit the bottom of the pullups, your swinging forward, and then backwards back up into another pullup. its almost like a rocking motion and you will know when you have it. but pushing away from the bar for the first time just seems to unintuitive and awkward, but then it clicks and you fall into a rhythm.

[ADDirishboy]

Yea, I can get it for like 3 or 4 reps, but then I lose it. I guess I'll keep working on it, cause I do kinda like the thought process behind it.

[RobPaulson]

once ur able to do 10+, you really have to watch ur hands . . . make sure you set your grip even so your skin doesnt fold and tear as you swing about.

i tore my hands up on the above workout i posted. the heat needs to ease up so im not dripping and need boatloads of chalk. make sure to use jjuuuusssst enough chalk to dry ur hands, dont cover em!

[RobPaulson]

oh here we go, this explains what i'm talkin about . . .

[youtube]http://www.youtube.com/watch?v=7spRknkD1hU[/youtube]

[RobPaulson]

hey anyone know what those padded pipes are called at the gym that you use to roll out muscles?

my back is still killing me and i feel like it'd be a solid investment to be able to do this at home . . . i just cant find them ANYWEHRE, have no idea what to call them

[Empty V]

hey anyone know what those padded pipes are called at the gym that you use to roll out muscles?

my back is still killing me and i feel like it'd be a solid investment to be able to do this at home . . . i just cant find them ANYWEHRE, have no idea what to call them

Is this what you're talking about?



They're called foam rollers and can usually be purchased for around $25 at most sporting goods stores, I got mine at Big 5. The one's at CFTO seem much more resilient though. Mine has collapsed in the center after about 10 back sessions and the ones at our box haven't changed at all.

[ADDirishboy]

Timed myself again last night

10 pullups
20 pushups
30 squats
run 1/4 mile

Old time- 14:48 or something like that.
New time- 11:33

Wow. I was out of shape!

[rootS13]

ADD... Theres a very similar WOD like that called "Murph." Basically its :

1 mile run
100 Pull ups
200 Push ups
300 Air squats
1 mile run

It takes awhile to complete, but it is a lot of fun. Basically, when you do it, you can break down the pull ups, push ups and squats into 10 rounds of 10-20-30. But you have to start and end with the mile run.

[rootS13]

In memory of 9/11, today's WOD:

Partner workout (groups of three)
- 800m Run (Everyone)
- 100m Overhead Lunges w/ 45lb plate (Split between the group)
- 2 Rope Climbs (Everyone)
- 50 Sledgehammer Swings on tractor tire (Split)
- 15 Tractor Tire Flips and Jump overs (Everyone)
- Ground to Overhead totaling 2,973lbs (Representing the lives lost) (Split)
- 76 Pull ups (Split)
- 126 Push ups (Split)
- 141 Squats (Split)
(76+126+141=343.. Firefighters lost)
- 400m Buddy run (Carrying a member over your shoulders... Split)

My groups time: 29:58

[rootS13]

Today was my gyms one year anniversary. Today's WOD:

WU:

1 MIN Wall Ball
2 min Double Unders
1 min Box Jumps
30 sec Push Ups
30 sec Jump Lunges

WOD:

1 Round of Cindy (5 pull up, 10 push ups, 15 Squats)
Lunge w/barbell to mat (50m)
Sprint back (50m)
1 round of Cindy
Lunge w/ plate to mat (50m)
Sprint back (50m)
1 round of Cindy
Lunge w/ plate to mat (50m)
Sprint back (50m)
1 round of Cindy
Broad jumps to mat (50m)
20 SDHP (95/65)
Sprint back (50m)
1 round of Cindy
Sprint to mat (50m)
20 clean jerk (95/65)
Bring bar back inside using any method (No Rolling) (50m)

Time: 20:45 I had to sub the lunges with farmers walk instead due to my injury.

[RobPaulson]

dayum dude yuo been hitting some hard workouts.

LOL @ wut i found, buwahaha
[youtube]http://www.youtube.com/watch?v=rgH_ZoMOht8[/youtube]

"so my neighbors think a f*** ninja lives there" buwahahaha