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

[RobPaulson]

F. U. Fran.

Srsly, that s*** was intense, there was def a time in the middle of the 15rep thrusters i stopped for a breather, and just got a chill over my entire body and felt faint, it all went downhill from there... I think the smoking has to do alot with that, I didnt have as much trouble pushing the weight muscularly as I did just keeping my breathing under control...

Rx'd it at 10:54. FML. At least next time I KNOW I'll Rx it . . . cause that was the wakeup call i needed to srsly cut back the smoking and other s***.

[bigbadberry3]

So i've done the workout of the day on Crossfit's webpage for over 3 weeks. Unfortunately it's not doing much for me, heck my abs are actually disappearing now Some of the exercises are hard but as of right now I would only recommend this to people out of shape.

[Urabus GodofTraction]

So i've done the workout of the day on Crossfit's webpage for over 3 weeks. Unfortunately it's not doing much for me, heck my abs are actually disappearing now Some of the exercises are hard but as of right now I would only recommend this to people out of shape.

I'm no Crossfit Kool-Aid drinker, but you're doing something wrong.

[bigbadberry3]

So i've done the workout of the day on Crossfit's webpage for over 3 weeks. Unfortunately it's not doing much for me, heck my abs are actually disappearing now Some of the exercises are hard but as of right now I would only recommend this to people out of shape.

I'm no Crossfit Kool-Aid drinker, but you're doing something wrong.

I'm not quite sure what that would be. I've been a gym rat for a while now but I follow the crossfit work out to a T and look like an idiot doing so lol

[rootS13]

I don't know.. If you're doing main site WOD's you should be noticing something.

Check the videos here: http://www.crossfit.com/cf-info/excercise.html to make sure you're doing the correct movements for the exercises.

Also, it is very hard for anyone to jump right into crossfit without going through beginner courses. My gym has the courses for 8 sessions one hour each to go over the movements. When I started, I had no clue what a burpee was or a hang clean, etc.

In the five months of doing crossfit, I've only done one main site WOD (not including the "girl named" ones) and that was insane.

And to satisfy my curiosity... post up some of the WODs you did with your score.

[bigbadberry3]

Today as follows: Rest Day.

Status: Done.

No but seriously, I always did full body movements when I worked out in the past. I was only a curls for the girls type of guy in 8th grade. The most movement I've struggled with is overhead squatting with the crossfit routines, as I always stayed away from dquats. My cardio for the last few years was with a boxer and an MMA guy and if you want a sample of my power I can dip with 4 plates on (repping them too) but I'll post the WOD here and my set times for ya

[bigbadberry3]

Off crossfit.com:

30 squat clean and jerk @ 155.

Difficulty level: moderate.

Time: 4:48

[RobPaulson]

dude if you're already that strong, you don't have to limit yourself to Rx... you either need to up your weight or do stuff faster. because both the weight you can handle and y our speed are alrdy impressive, so go further. moar moar moar.

[bigbadberry3]

Thing is I'm not big nor tone which is what I was hoping Xfit would help me with.

WOD:

Five rounds for time of:
3 Muscle-up Handstand push-ups
10 Burpee pull-ups

Difficulty Level: low.

Time: Prohibited from doing inverted pushups do to wearing shorts after 3rd set by gym staff.

[rootS13]

Edit: Nevermind.

[Empty V]

Thing is I'm not big nor tone which is what I was hoping Xfit would help me with.

You said your abs are disappearing and now your say you're not toned Something isn't right here.

[Empty V]

There's a group of guys one of which placed 16th at the south west regionals who have been consistently doing WOD's in a garage gym on Sundays. Our CF has always been closed on Sundays but we've got a new coach who is kind enough to open the doors and has been programming some ridiculous WOD's. The first on was last Sunday and it was basically only the Fire-Breathers. CFTO is down the street from my pad so I walked down the street to check ti out. Yesterday was the WOD of Horror and there were a bunch of regulars so I'm really bummed I missed it. This was the chipper WOD from last year's CF games.

15 155 pound Squat clean (105# w)
30 Toes to bar
30 Box jump, 24 inch box (20" w)
15 Muscle-ups (10 w) (Sub: 45 pullups/45 ring dips m, 30 pu/30 rd w)
30 40 pound dumbbell Push-Press/Push-Jerk (25# dumbbell w)
30 Double-unders
15 135 pound Thruster (95# w)
30 Pull-ups
30 Burpees
300 feet Walking lunge with 45lb plate held overhead (25# w)

[Urabus GodofTraction]

Thing is I'm not big nor tone which is what I was hoping Xfit would help me with.

You said your abs are disappearing and now your say you're not toned Something isn't right here.

"Toned" is one of my favorite words in the fitness language. It's basically code for "skinny and weak," and it cracks me up. Just thought I'd put that out there!

[RobPaulson]

You said your abs are disappearing and now your say you're not toned Something isn't right here.

inorite....

Thing is I'm not big nor tone which is what I was hoping Xfit would help me with.

WOD:

Five rounds for time of:
3 Muscle-up Handstand push-ups
10 Burpee pull-ups

Difficulty Level: low.

Time: Prohibited from doing inverted pushups do to wearing shorts after 3rd set by gym staff.

wtf is a muscle-up handstand pushup? and since when does ANYONE (even sponsored athletes...) do ANYTHING with muscle ups and label it difficulty low? AND in the same statement claim they arent strong?

anyone else smell that?

[Urabus GodofTraction]

Thing is I'm not big nor tone which is what I was hoping Xfit would help me with.

WOD:

Five rounds for time of:
3 Muscle-up Handstand push-ups
10 Burpee pull-ups

Difficulty Level: low.

Time: Prohibited from doing inverted pushups do to wearing shorts after 3rd set by gym staff.

wtf is a muscle-up handstand pushup? and since when does ANYONE (even sponsored athletes...) do ANYTHING with muscle ups and label it difficulty low? AND in the same statement claim they arent strong?

anyone else smell that?

That's the actual website workout. I think ol' Crazy Glassman is running out of ideas. From the sounds of it, you do a muscle up on rings next to a wall, then go inverted for a pushup. Crazy!

And yeah, I'm smelling it.

[RobPaulson]

on another note... is that u charleo? namechange?

[rootS13]

I think a muscle up hspu is when you go right into the hspu after the muscle up. You do it on either the bar or the rings. Rings would be easiest since you can use the rope for balance with your feet.

[ADDirishboy]

Did an IPAT test yesterday. Basically a physical test for firefighters, not official.

It's a long obstacle coarse you have to do with 8 sections to test you.

So, here is the rundown of the sections. Section are 25 yrds away from eachother.

1) Shoulder an 18' roof ladder, walk 50 yrds.
2) Pick up a 35' extension ladder at one end, and walk it up until it's standing.
3) Hit a pressure plate with a sledgehammer. You have to hit the plate until you push it in far enough to make contact with the back. Takes about 8 solid hits.
4) Pick up a highrise pack (200ft of 2.5") and do 30 stair steps onto a 12" platform
5) Pick up a charged line of 1 1/2" hose, run out 50ft. Bear crawl back to starting position, pull another 50ft of charged line towards you.
6) Lift a pikepole, simulating pulling roof, 30 times.
7) Carry a chainsaw 50 yrds, pick up a circular saw, carry both back to starting point.
8) Drag a 175lb dummy 50 yards, around a cone, and 50 yards back.

Time to beat: 8:41 (That is the national time you must beat.)
My time: 6:23

I really want to get down below 6 minutes. That's my goal for right now.

[ThatGuyRoger]

ADD, im training for the CPAT for the fire dept here in San Antonio.

we have 8 events too that we have to complete in 10:20
during the test we are wearing a 50lb vest and we walk 85 ft between events

1. Stair climb with additional 25lbs on our shoulders. we have a 20 second warm up at 50 steps a sec then 3 mins at 60 steps a sec.
2. drag a hose 75ft around a barrel, drop to a knee and pull until a marker reaches the finish line.
3. tool carry, take a circular saw and chain saw from a cabinet and carry them 75 ft around a drum and back to the starting point and place them back.
4. ladder raise and extension, raise a ladder by the rungs until its up against the wall, then step to the next ladder and extend the fly section by rope and bring it back down.
5. hit a target with a sledgehammer until a buzzer rings
6. crawl on hands and feet through a tunnel maze, crawling over and under objects
7. drag a 165lb dummy 35ft around a drum and 35ft back to the starting position
8. with a pike pole push a hinged door up 3 times and hook a ring and pull down 5 times, repeat set 4 times

the test is pass/fail. but the academy is open to practice the events. also i have a routine i follow regularly, which i'll also post up.

[rootS13]

I have a question for those training to be firefighters... are there any physical tests that you guys are required to pass where you have to carry a dummy (cant remember the weight) up and down a few flights of stairs?

I was told awhile ago that it was part of the physical you take after the academy.. but Im curious if its still around or if its been modified. Or maybe its only in FL. Just curious, thats all.

[rootS13]

Here you go guys.... Muscle up Headstand push ups along with the burpee pull ups.


[youtube]http://www.youtube.com/watch?v=suA1AU9y ... r_embedded#![/youtube]

[RobPaulson]

Difficulty Level: Low?


s***.

[bigbadberry3]

Alright now that I have to defend myself I was doing the muscle up dips modified to make them easier. The gym I'm at does not have rings so I have to use a straight bar which is right next to the wall so i did the muscleups into inverted hand stands but used my momentum to keep myself going and let the wall stop me and then proceed to do the pushup.

I'm a skinny guy who has surprising power, I used to do pullups with a plate plus some and if you look above dip with plate as well. Body weight stuff I tear through which is why I think Xfit isn't for me. I enjoy the unique aspect and exercises but the results are lacking for me not to take it away from those it has/is working for.

Also, I have a 6 pack already but the definition of the abs has faded after the training with Xfit. Don't make me post pictures lol

[bigbadberry3]

I'm also going to defined tone to me as cut or defined.

[Urabus GodofTraction]

on another note... is that u charleo? namechange?

Yeah, I got tired of every off-their-meds John Doe thinking they're invoking some voodoo magic by saying my name.

I'm also going to defined tone to me as cut or defined.

Also synonyms for "skinny and weak." It's funny the doublespeak we use to define our bodies.

Women especially, with words like "curvey" and "full figured."

[bigbadberry3]

WOD:

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Difficulty Level: Womanish.

Time: 22 Minutes

[ThatGuyRoger]

I have a question for those training to be firefighters... are there any physical tests that you guys are required to pass where you have to carry a dummy (cant remember the weight) up and down a few flights of stairs?

I was told awhile ago that it was part of the physical you take after the academy.. but Im curious if its still around or if its been modified. Or maybe its only in FL. Just curious, thats all.

Hmm it's not a part of PT but I'm sure they train and practice it in the academy here. but every academy is different somehow.

today's WOD:
went to practice cpat in the morning
at the gym I did weight training:
lat pulldown: set1- 12reps 90lbs, set2 - 12reps 90lbs, set3, 10 reps 100lbs, set4 10r/110lbs
machine shoulder press: 12r/100lbs, 12r/120lbs, 12r/120lbs, 6r/140lbs
machine chest flye: 12r/70lbs, 12r/70lbs, 10r/80lbs, 10r/90lbs
hammer curl: 12r/30lbs, 12r/30lbs, 10r.35lbs, 8r/40lbs
dumb bell overhead tricep extension: 12r/60lbs, 12r/60lbs, 8r/65lbs, 8r/65lbs
dumbbell shrug: 15r/65lbs, 15r/65lbs, 15r/70lbs, 12r/70lbs

[ADDirishboy]

I did the CPAT before I got into the academy and got just over 8 minutes. I think my exact time was like 8:04.

Roots13- there is no required test in which you have to carry a dummy up or down any stairs. I'm sure there are departments who do it in their own tests, but the required firefighter test, the CPAT, does not do it. You simply drag the dummy on flat ground.

[rootS13]

Gotcha, thanks.

[Empty V]

I've got a few friends who are active or former fireman and they all said they PT tests were nothing compared to a normal x-fit WOD. How would you guys compare it? I've seen videos of people doing Fran in full gear with tanks and all. We had one dude who's a DEA agent do a burpee and pull-up WOD in a 36# weighted vest, and his time was phenomenal even compared to the people that went regular RX.