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

[RobPaulson]

no games attendance here, cali is a long way

our CFM team made the finals though and will be competing, wish i could make it to cheer them on!

PS, what do you guys use to log your workouts? this may seem lame and retarded, but i just can NOT find a happy medium to record all this stuff.

full notebooks - too big, can get messy, thin white paper (Bad when ur dripping sweat and dirt from the workout), too much space on a page, don't know what to do with all the emptiness (maybe i just need a page structure?? idk...), b**** to carry, no durable pages to record PR's
small notepads - too small to be detailed enough, thin paper yet again, gets wicked messy, no durable pages to record PR's
electronic media - ya, i'm not bringing my $600 device out on the crossfit floor with me LOL, not to mention chalk, sweat, dirt, all over my n1? no thanks lol

[breadbox]

Thanks, for this input guys.

[rootS13]

PS, what do you guys use to log your workouts? this may seem lame and retarded, but i just can NOT find a happy medium to record all this stuff.

We use 3-ring binders and we keep them in a bookcase at the gym. The sheets of paper that we record our times and WODs, etc are divided into about 12 squares. Each square has a section for the date, the time completed, the WOD itself and other comments where you can write how you feel afterwards or you can write your new PRs.

For the binders, I also store all my account info and my records (body fat%, PRs, etc.)

The only downside is that its a pita to write everything down after the WOD when your hands are shaking. Sweat dripping on the paper doesnt help either.

[Empty V]

Btw, are you going to the Crossfit games? I believe two of my coaches are going... I dont know if theyre participating though.

our CFM team made the finals though and will be competing, wish i could make it to cheer them on!

I'll be at the games Saturday and Sunday. I'm throwing a "VIP" party Thursday night. You guys should tell your fellow athletes and coaches about it and have them contact me. I'm doing it with Life AsRx(Apparel Company) and CrossFit Football. We'll have affiliates from all of the country showing up. It's in the VIP room of the Key Club in Hollywood and is going be pretty awesome. Have them email me @ [email protected] for info. I know I said this in the fitness thread but CrossFit Thousand Oaks(the one I go to) will have 2 big pop-up tents that your athletes can come and get some shade under.

We use 3-ring binders and we keep them in a bookcase at the gym. The sheets of paper that we record our times and WODs, etc are divided into about 12 squares. Each square has a section for the date, the time completed, the WOD itself and other comments where you can write how you feel afterwards or you can write your new PRs.

The only downside is that its a pita to write everything down after the WOD when your hands are shaking. Sweat dripping on the paper doesnt help either.

We do the same thing. CF Oahu and a lot of others leave it up to the members to log their own stats.I like having the binder there because you don't have to remember to bring it and it doesn't get trashed in your gym bag. I'll take a pic of our datasheets today. BTW I started cracking up when I saw your comment on the post workout shakes. You should see my logbook, it looks like chicken scratches on speed. Our logbooks also have pages for PR's and Benchmark WOD's. We also have a different whiteboards up with PR's, things we're proud of and things we're afraid of. It's pretty cool!

[rootS13]

Yeah, we have white boards with the names of those that can do muscle ups, deadlift over 400 lbs. and one for the girls that can kip. The first two are definitely on my list of goals to accomplish.

[RobPaulson]

only one girl can kip?

[Empty V]

Today's WOD:



We had 2 5min AMRAPS which was tough and a lot of fun. I substituted pull-ups for the front squats and clapping push-ups for the broad jumps. Our score was our total reps and I got a 55 for the first WOD and 60 for the 2nd. Check out the buy-in. We were all beat after that.

[RobPaulson]

tuck hang? that like a knee-to-elbow hold move or something?

so i'm seriously considering ordering a second pair of vibrams... the one thing i noticed after some serious use, is the SMELL!!!! OMFG they get sssoooo damn funky after a single WOD in this crappy new england heat/humidity. i love them so much i want to wear them all the time, but i cant, because i cant wash them after every WOD! time for a 'WOD' pair and a casual pair =P


We did fight gone bad yesterday, i freaking HATE how we 'score' ourselves, its so hard for me to keep a running tally of reps when its pushing a number anywhere over like 20. Was super frustrating b/c i cant focus on remembering this crap when i'm absolutely wasted with exhaustion and trying to focus on my form. oh well

this is our WOD today... and good lord it looks complicated.

"3,2,1.."
3 rounds
3 minutes on 2 minutes off
5 cleans, 135/95
10 anchored sit ups
rest 3 minutes

2 rounds
3 minutes on 2 minutes off
3 cleans, 155/105
7 push ups
rest 3 minutes

1 rounds of
3 minute amrap
1 Clean, 185/125
5 Burpees
post rounds completed for and comments below (1-5/4/5, 2-3/2, 3-6)

[Urabus GodofTraction]

Casual pair of Vibrams? I mean, I love them and they do get stinky (Gold Bond foot powder helps) but I'd never wear them for anything but working out, or wading while fishing, etc. To wear them casually? A bit too far!

Glad you're enjoying them, though!

[bigbadberry3]

+1 to vibrams. I hope I never have to go on a diet after reading this though. On the poistive side, I can now do 5-6 straight muscle ups until my hands feel like they are being ripped off.

[RobPaulson]

wow, 5-6 unbroken muscleups is impressive homie, thats the sickness haha

[bigbadberry3]

wow, 5-6 unbroken muscleups is impressive homie, thats the sickness haha

Thanks but my hands feel like how yours look while doing them. I incorporated some of the crossfit workouts into my regular plans and it took about a month to be able to rep them consistently. The crossfit workouts are great for changing things up for a wrokout regiment after a few years of trying to come up with stuff on your own. Thank you guys for creating this and your other thread

[rootS13]

only one girl can kip?

No, theres only one board for the girls stats and its for those that can do a kip pull-up. I think theres about 10 or so that are on it.

[RobPaulson]

only one girl can kip?

No, theres only one board for the girls stats and its for those that can do a kip pull-up. I think theres about 10 or so that are on it.

ah nice, i was bout to say haha, ur gym woulda had to be small as hell!

[RobPaulson]

so our trainers got back from the games this weekend and are DESTROYING us with the WOD's from the games.

today we are doing:
7 minute amrap
7 deadlifts, 315/205
14 pistols, (7 per leg)
21 double unders
*you must run 20 meters after the deadlifts and after the double unders.

yesterday was:
Individual WOD #1, "Amanda"
9-7-5
Muscle ups
Squat Snatch, 135/95 (level 2 is 115/75, Level 1 is 95/65)
*sub in assisted muscle ups 12/10/8 or pull ups and dips, 27/21/15 of each for muscle ups

I was able to pull off a few jumping muscle ups, but no dice on full on one yet, just not enough shoulders strength for the transition =(

[Empty V]

so our trainers got back from the games this weekend and are DESTROYING us with the WOD's from the games.

Yeah I think we're all going to be seeing a lot of that the next few weeks. The games were amazing. Val Voboril, a friend of a friend, came in 3rd place for the female devision and was amazing. I have never met her but just having a connection gave enough reason to cheer. I think the best part of this years games was watching this one female athlete struggle with throwing sandbags over a wall and her fellow competitors giving her pointer after they finished. The entire crowd was watching this amazing fight go down and you heard ohhh's and ahhhh's every time the bag fell back. When she made that final push and got it over the entire stadium went insane. I think everyone at that moment got goosebumps. It was beyond words. Here's a pic of her trying to push it over with the other athletes motivating her.



The WOD was:

Jumper over the wall, get the sandbags (370# total) from the stairs back over the wall, wheel barrel the sandbags to the other side of the court, throw them over the opposing wall and carry them up the stairs. Guys had to move 600#.















Here's some pics of the DL + Pistols + DU's









The Last WOD was actually 3 WOD's with 30sec of rest in between. IIRC the first was 3 Rounds For Time with a 7min Cap of 20 push-ups with lifting your hands when you hit the deck then climb over the wall and then (don't remember how many) OH Squats(65# women, 95# men), after you're done with your 3rd set of OH Squats you have to go back over the wall. Rest 30sec. The 2nd WOD was 3RFT with another 7min cap of 30 Toes 2 Bar then lifting the bar from ground to overhead (65# women, 95# men). Some did clean & jerks some did squat snatches. Rest 30sec. The 3rd was 3RFT with a 12min cap of 5 wall burpess (push-up then hope over the wall) then climb the 20ft rope twice for women and 3 times for men. Only a few athletes finished a mini-wod completely and not a single athlete finished all 3. Needless to say it was insane. Here's a few pics.

[rootS13]

For anyone that missed the games, they can be streamed through this: http://live.crossfit.com

[RobPaulson]

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

[rootS13]

Tonights WOD:

Warm up:
- Basic stretching
- Air squats
- KB Swings

WOD: " Frankenchipper"
- 500m Row on level 10
- 400m Run
- 21 KB Swings 53/35 (I did 35 since I hurt up my wrist at work earlier)
- 12 Pull ups
- 50 Thrusters (weightless)
- 3 rounds of Cindy (5 Pull ups, 10 Push Ups, 15 Air Squats)
- 30 Box Jumps @24''
- 21 Handstand Push Ups
- 30 Knee to Elbows
- 30 Double Unders (120 Singles)

Time: 26:15

[RobPaulson]

nice dude that WOD looks fun as hell, lots of variety, i dig it

i feel like our trainers are really trying to step up our performance... the WOD's have been ruffless lately, todays is going to destroy me something fierce... i may have to take tomorrow off and break my 2:1day schedule...

1200 meter run
63 KB Swings, 55/35 pounds
36 Pull ups
800 meter run
42 KB Swings, 55/35 pounds
24 Pull ups
400 meter run
21 KB Swings, 55/35 pounds
12 Pull ups
*immediately following the workout you have 90 seconds for max push ups

[rootS13]

That looks like an awesome WOD. I love running. I wish more of the WODs that we did involved it.

[RobPaulson]

meh not really my cup of tea, i hated it, too many reps.

i'd rather go at 150% intensity for 10mins than have to pace myself for 30... <sigh>

[Empty V]

Tonights WOD:

Warm up:
- Basic stretching
- Air squats
- KB Swings

WOD: " Frankenchipper"
- 500m Row on level 10
- 400m Run
- 21 KB Swings 53/35 (I did 35 since I hurt up my wrist at work earlier)
- 12 Pull ups
- 50 Thrusters (weightless)
- 3 rounds of Cindy (5 Pull ups, 10 Push Ups, 15 Air Squats)
- 30 Box Jumps @24''
- 21 Handstand Push Ups
- 30 Knee to Elbows
- 30 Double Unders (120 Singles)

Time: 26:15

Yeah this looks awesome! I hate running, and I mean hate but this one sounds like a blast. Do you guys normally use 24" or 20" boxes? We always use 24" for guys and 20" for girls but I've noticed that most other CF's use 20's for both. I'm not saying ours is more hardcore, it just is what it is.

nice dude that WOD looks fun as hell, lots of variety, i dig it

i feel like our trainers are really trying to step up our performance... the WOD's have been ruffless lately, todays is going to destroy me something fierce... i may have to take tomorrow off and break my 2:1day schedule...

1200 meter run
63 KB Swings, 55/35 pounds
36 Pull ups
800 meter run
42 KB Swings, 55/35 pounds
24 Pull ups
400 meter run
21 KB Swings, 55/35 pounds
12 Pull ups
*immediately following the workout you have 90 seconds for max push ups

Dude this is almost too much. I've got a feeling that this would be a 45min WOD for me. Did you go Rx and what was your time?

[rootS13]

We use 24" for both. A few people scale down and do the 20" and the 12". Others do the jumps on the 36". Its just preference I guess, but its 24" for the Rx.

[Empty V]

This week I flew to Boston, now I'm in Memphis and tomorrow back to Boston. I haven't been able to hit up a CrossFit yet but plan on hitting up CrossFit Southie in Boston Monday. So I just got back from my own mini WOD I dub River Walk.

Walk/Job 1.25 Miles

5 Rounds of:
15 Double Unders
Down 100 Stairs
Up 100 Stairs

15 More Double Unders
Walk/Jog Back to hotel 1.25 Miles

It wasn't fall on the floor from exhaustion crazy but a really good workout.

[Empty V]

Well I emailed CrossFit Southie and unfortunately they're not open until August. So I decided to contact CrossFit Fenway. Here's their response:

Hi Billy,
Always good to hear from a fellow CrossFitter. Drop-ins are available to our classes for $30. Please let me know if you're going to join us for the 12 PM class, or one of our evening sessions (there is no 4 PM class available), as we cap our classes at 8 people each, and ask our members to register in advance

Their site states that if you bring in a shirt it's discounted to $25 for a drop in. So my box charges $20/shirt, that makes it a $45 WOD, INSANE! I'd rather put that money into a massage. The other 2 CrossFit's I've visited (Memphis and Fairfax) didn't charge me a penny and were stoked to trade shirts. CF Thousand Oaks, Lowcountry CF(Charleston, SC), CF Hollywood and CF Oahu are all just as generous. So I contacted CF Boston who is pretty close to my hotel, we'll see what they say. I'm not looking for a free WOD just a little love and I'll buy a shirt.

Almost forgot just did a 15min AMRAP at my hotel "fitness center."

400m Run
10 Double Unders
5/side 35# Dumbbell Power Snatches

Also did a little handstand push-up practice before.

[RobPaulson]

Dude this is almost too much. I've got a feeling that this would be a 45min WOD for me. Did you go Rx and what was your time?

ya it was insane, i wasnt feeling that well after the first round, i think i ate something off, cause i booted after the second round of distance. (was rowing instead of running... i'll get to that in my next paragraph) after getting sick i just couldnt shake the nausea, so i just sat the rest of it out, cooled down and went home. friday was a much more enjoyable workout though.

So last monday i went trail running in my vibrams. i was focusing on my form the entire time, but apparently i didnt give myself enough adjustment time before running more than a mile in these things. My right foot was sore when i finished, so i figured it was just a sore muscle or i pulled something. So i toughed it out, like a moron, and just kept walking on it. and walking on it... and lifting on it.... 4WOD's later and a drunken night stupidly putting pressure on my foot cause i couldnt feel it (damn alchy) i woke up on sunday and i could barely walk. oh hello stress fracture.

or at leas tthats what i think it is, i'm going to an ortho today to have it looked at (i hope i canget in anyway). ugghh this suuccckkkksssssss

[RobPaulson]

well, stress fracture is official. Das boot meow.


so.... BE CAREFUL WITH YOUR VIBRAMS!!!!

well, guess now is a good time to post my progression... these pics are about 6 months apart, 4 months of that participating in crossfit.

[rootS13]

Nice progress and sorry to hear about your foot.

[Urabus GodofTraction]

Dude, damn, they should put you on the website!