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

[AppleBonker]

I used to do cardio in the morning before work and lift after (not xfit, but still a valid point). Had to be at work by about quarter to 6. Had to leave the gym shortly after 5. Woke up at about quarter to three to get to the gym, do cardio and shower all before leaving at the previously mentioned time. It's just an adjustment. Anyone can do it. The weird part was going to bed before 9 most nights. In the summer it was occasionally still light out.

Edit: and I've got a 5k tomorrow morning. It starts at eight, but I have to check in a bit before that. And it's a long drive. I'll probably be awake an in my car by 5:15. Anyone who thinks 8 AM is too early is a pansy.

[rootS13]

Getting up early isnt a problem for me. I worked a past job for a year where I had to be at work at 4am. Meaning I had to get up at 2:30. My problem would be adjusting to the huge amount of energy that I would use in those morning workouts.

Three weeks ago I had a competition that started at 8am. I had to be there checked in by 7 and the park was an hour away from me. I can do it if Im motivated enough... but to do it every workout would be too draining. And plus it conflicts with my work schedule since now I usually work nights (3pm-12 or 5pm-12).

[RobPaulson]

new kicks, y0!



I will be doing most of my WOD's in these from now on. I had a confidence booster with vibrams this past week playing some ultimate frisbee on an astroturf field. my feet/legs are sore as hell, but in a good way this time. so i think its bout time to keep goin with this. def safety first... dont need no moar orthopedic boots and stress fractures ROFL

these are also good for trail running etc, can't wait to try them out! . . . on a SHORT run though

[rootS13]

Yesterday's WOD:

"Jackie"
-1000k row
-50 Thrusters @45 lb
-30 Pull ups
--Score = 13:45 Rx The pull ups are what slowed me down. I was gassed and it took about the last 6 minutes to get them done.


Today's WOD:

18 minute AMRAP of:
-9 Deadlifts @ 225/135
-1 Muscle up or 9 Ring dips
--Score = 8 rounds + 11 reps. Scaled the Deadlifts to 185lb and used a band after the second round of dips. I wanted to keep the intensity high but I really slowed down towards the end.

[Urabus GodofTraction]

new kicks, y0!

What model are those? Don't recognize the tread pattern.

[RobPaulson]

they just released them a couple months ago, they are the TrekSport's.

Basically the top mesh of a KSO with the tread of the KSOTreks. They def do not flex like the KSO's, in my KSO's I can curl my toes without a prob and feel every single little pebble on the ground. These provide a little more cushion along with a more sturdy sole. I actually won't be using them for crossfit unless there arent any Oly lifts in the WOD. Traditional KSO's >>>>> TrekSport for lifting.

[RobPaulson]

on a different note, I'm seriously considering going for my level 1 cert. . . anyone ever participated?

Oh ya and yesterdays WOD:

A.1 Front Squat, 1.1.1 @ 20X0, rest 3 minutes
A.2 Weighted Pull up, 1.1.1 @ 20X0, rest 3 minutes
+
5 rounds of
300 meter row
12 unbroken thrusters, 115/75
10 CTB Pull ups
rest 3 minutes after each round

Finished in 28 minutes and change. My butterfly kips are getting solid, I actually got some compliments on them after the WOD from a few veterans at the gym. I used 75lbs for the thrusters though, even 95 for 12 unbroken after rowing is a pita.

PR'd my front squat as well, 225lbs. Def could have gone more if I started higher, but I was lifting with a couple guys who were smaller than me. Oh well, next time

[rootS13]

The level 1 cert is too expensive in my opinion. It is something that I want to achieve, but I know that Im nowhere near ready for it.

[RobPaulson]

see its not just something i'd like to achieve for myself, it is something i'd like to use to further my life goals. . . i've been seriously looking into training part time and/or going in with a partner and starting a gym.

i know, i know, that sounds like a bit much, but, it is something i've put a good amount of consideration into. Having a cert would make it that much easier to gain customers and/or achieve a trainer position at an existing gym.

[Empty V]

I think most trainers have certs from all sorts of agencies unless they only coach CF. Let's hear a review of the new vibrams. I still haven't ponied up and bought a pair mostly because I'm content with my Risto's and don't mind changing shoes. Nice job on the butterflies, I attempted them for the first time last night and it was pretty atrocious looking.

Thanksgiving WOD
Team Barbara + Pet Rock
You and a partner have to accumulate the totals. When your partner is working you have to hold a 25# KB and vice-versa.
5 RFT
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Squats
Rest 1min

I can't remember our time, but it was okay.

Friday 11/26
4 RFT
400m Run
30 Wall-Ball Sit-Ups (20#)
15 Pull-Ups

I finished in 25:40 and tore open my right palm, again! This time I went with our head coach's advice and got some Calendula from Whole Foods. I gotta say this stuff is amazing. The pain was gone the next day and I was back on the bar last night.



Super WOD Sunday - 11/28
NUTS
10 Hand-Stand Push-Ups (I did wall Push-Ups)
15 250# DeadLifts (I did 225# but should have gone Rx)
25 30" Box Jumps (Because of our box size we all did 28")
50 Pull-Ups (did 45# Strict Press because of the torn hand)
100 WallBalls 20# (Did 20# for the first 20 then scaled down to 14# because this is the first time I've done them in 6 months)
200 Double Unders
400m Run w/45# Plate

Time: 30:52

I scaled a lot of stuff and have a ton of excuses but I think 100 20# WB's is insane for almost anyone and most of my DU sets were between 20 and 34 which I was pretty stoked for. On the 400m run I was able to jog the 45# plate in for the last half. Only 4 of us did this one and it was amazing. I was so beat for the rest of the day and most of yesterday. Our coach who opened the gym for us Sunday really put it into perspective when she reminded us that Karen is a full WOD @ 150 WB's and we did 100.

Monday 11/29
15min AMRAP
7 Pull-Ups
15 KBS 44#
21 24" Box Jumps

Score: 4 Rounds + 33 Reps

Since I'm freaked out about tearing fresh skin I worked on dead hand pull-ups with a band instead of kipping. I need to change my grip because kung-fu = tears. I'm going to start doing dead hang for a while. Unfortunately my left shoulder is killing me so I'll be heading to a massage therapist this week for some pain induced healing.

Almost forgot, yesterday's Buy-In was 3-3-3-3 working up to your 80% max. We ran out of time and I stopped at 255# which was pretty easy with a mixed grip. Finally my form is getting better!

[ThatGuyRoger]

not x-fit, but my day's work out:

Power Sleds
5 40yd sprints followed by back peddle to the start with 45 lbs
5 40yd sprints w/ back peddle with 55lbs
10 20yd bear crawls with 30lb vest dragging 55lbs

[rootS13]

Ive done "Karen" before... It sucked. After two minutes I was fatigued and I only hit 42 in that time. I finished it in 9 something.

Our gym owners recently purchased a Prowler which I think is something similar to a power sled. Ive yet to use it, but it looks fun.

[RobPaulson]

dude, stop tearing ur hands. jeezz.

read this. do it. tape like it explains. the more you hurt yourself the less you can train.

http://www.crossfitvirtuosity.com/artic ... ou-part-1/

I keep a pumice stone in my shower for my hands, anytime i see dead white skin on my hands, it gets grinded off. I tape my hands every time i do a pullup WOD also. The tape was getting time consuming and annoying though, so i just ordered again-faster gymnastic wraps.

[Empty V]

not x-fit, but my day's work out:

Power Sleds
5 40yd sprints followed by back peddle to the start with 45 lbs
5 40yd sprints w/ back peddle with 55lbs
10 20yd bear crawls with 30lb vest dragging 55lbs

That sounds like it'll wind ya. What kind of surface were you doing this on?

[Empty V]

dude, stop tearing ur hands. jeezz.

read this. do it. tape like it explains. the more you hurt yourself the less you can train.

http://www.crossfitvirtuosity.com/artic ... ou-part-1/

I keep a pumice stone in my shower for my hands, anytime i see dead white skin on my hands, it gets grinded off. I tape my hands every time i do a pullup WOD also. The tape was getting time consuming and annoying though, so i just ordered again-faster gymnastic wraps.

I actually used to tape my hands the same way that Andy Petranek showed in the vid but I completely forgot about it. I was at Sports Authority yesterday looking at wrist stabilizers but lucky me they didn't have a complete pair so I think I'll go with your suggestion and order the again faster gymnastic wraps, thanks!

[ThatGuyRoger]

just your average soccer field

[Empty V]

Ive done "Karen" before... It sucked. After two minutes I was fatigued and I only hit 42 in that time. I finished it in 9 something.

42 in 2 min is pretty solid. One of our buy-ins a while back was a 2min AMRAP of WallBalls. One dude finished with 62. We usually don't know the WOD until after we complete our Buy-In/Warm-Up. After we did the WB our coach wrote Fran on the board. Needless to say dude was toast.

[RobPaulson]

kind of want to do fran today... wonder if my box will let me just do my own thing. the WOD today i am not very interested in at all. . . i want to put my new butterfly technique to the test!!

[Urabus GodofTraction]

What WOD requires a small group of people to use EVERY DAMN Olympic bar in the gym?

Because that's what happened this morning. Grrrr.

[RobPaulson]

ROFL, had to. Anyway, did cindy yesterday. Had to mod a bunch of the pushups to knee puhsups. The pushups were my ONLY bottleneck. I went unbroken on every single round of pullups and squats... but the pushups, FFFFFFFFUUUUUUUUUUUUUU

AMRAP 20mins
5 pullups
10 pushups
15 squats

Completed 15 rounds.

[RobPaulson]

officially signed up for the level 1 cert. pretty excited.

[Urabus GodofTraction]

Isn't that like a grand?

[RobPaulson]

Isn't that like a grand?

yes.

[Urabus GodofTraction]

Isn't that like a grand?

yes.

Well I guess it'll pay for itself if you learn how to make your own kool-aid.

[AppleBonker]

Exactly ^. This is a wise business decision. Do you see how much an xfit membership costs? Certification could potentially pay for itself in no time. There is a ton of money in xfit...

[Urabus GodofTraction]

Exactly ^. This is a wise business decision. Do you see how much an xfit membership costs? Certification could potentially pay for itself in no time. There is a ton of money in xfit...

I guess you could try and make an instruction for membership barter with the gym...err...box or whatever they call it to try and feel superior.


I will say, as much as I rag on Crossfit, being passionate about exercise is always a good thing.

[RobPaulson]

got a subscription to the crossfit journal along with signing up. some great info. i'd highly recommend it.

[Empty V]

Exactly ^. This is a wise business decision. Do you see how much an xfit membership costs? Certification could potentially pay for itself in no time. There is a ton of money in xfit...

I would guess just the opposite. When CFTO opened it took them about 6 months to reach the number of members they needed to break even which means that they were still in the hole until they hit their break for profit point which I'm guessing took another 3 months. The coaches hardly make anything and do it because they love it and they're good at it. If you get some kind of specialty cert like and Oly Lifting cert, you can hold your own extra curricular classes and charge for them. We had a coach come in from another box and do an oly class and an oly meet at the end. I didn't participate in the class but the meet was pretty cool to observe especially while putting down a few beers with other CFTO'ers. Of course this is all speculation though.

[Empty V]

officially signed up for the level 1 cert. pretty excited.

That's awesome bro! You might have to buy a pair of boardshorts dedicated just for that weekend! In all honesty everyone I know that has a level 1 certs says it was worth every penny.

[ADDirishboy]

I did death by pullups today.

You have 60 seconds to do 1 pullup.
Then 60 seconds to do 2.
60 seconds to do 3..... etc.

Made it to round 22. Ugh.