Re: Any crossfitters / WOD folks on the forum?

xxwjtxx

xxwjtxx

Joined
Dec 13, 2013
Messages
2,394
With my distal bicep all healed up, I've been getting back into the gym pretty hardcore over the last few weeks. Of all of my hobbies, I find crossfit (and weight training in general) to be something that I can enjoy with friends both locally and remotely by sharing WODs (workout of the day). Are there any other forum members out there who share a similar interest? I had a thread on sigtalk (or maybe THR..) a while back, in which we used to share our WODs -- it proved to be a cool opportunity to learn and share new workouts with folks from all sorts of places and levels of experience!

None the less, if there's interest within the forum, I'll happily keep the thread going by posting my WODs and will encourage others to do the same.

Cheers,

WJT
 
I joined CF 2 months ago. I normally didn't work out or do any formal work outs before and was way out of shape. Never think skinny means in shape. Haha! Anyway I love it.
 
Shoulders today
Standing military press 5 sets
Shrugs 4 sets
Anterior delt raises Olympic bar 4 sets
Bent over dumbbell rows 3 sets
Shoulder raise machine 3 sets
 
Now we're talking.

Today was my off day; tomorrow is a 20min killer if you have kettle bells:.. I can't take credit as my buddy came up with it. Its fun but a real nightmare!

"300" (named after # of reps)

-20 swings
-20 curl squats
-20 rows
-20 snatches
-20 press lunges
-20 twists
-20 high pulls
-20 good mornings
-20 clean & press
-20 21's (bi's then tri's)
-20 scales
-20 shrugs
-20 calf raises
-20 burpees
-20 Pistol squats

Cool down:
-max pushups 1min
-plank 1 min
-max pikes 1 min

Try to complete in 20min.
 
Awww yeah! Never been to a crossfit gym, but reading that post I just might have to try it!!
 
dcycleman said:
Awww yeah! Never been to a crossfit gym, but reading that post I just might have to try it!!
Click to expand...

Reading that post makes me tired...

Taekwondo with my 9 year old son is how I'm trying to get back in shape. Maybe I can work up to this at some point.
 
thurin said:
Reading that post makes me tired...

Taekwondo with my 9 year old son is how I'm trying to get back in shape. Maybe I can work up to this at some point.
Click to expand...


That's funny, but I can relate. I'm teaching my four year old how to wrestle and just showing him the basics: how to shoot, sprawl, duck walk, proper balanced stance, etc... I find myself out of breath.

I like this thread btw. I think I'm gonna try some of these work outs. Anybody have any that don't require weights or equipment, kinda like a correctional facility workout?
 
Yeah man those are my favs!

I like:
- 100 pushups
- 100 squats
- 100 burpees
- 100 pikes or elbow to knee crunches

Recommend doing 3 rounds of 33 or two of fifty each.

For added difficulty try either pushups on an incline/decline or pistol squats (alternating)
 
xxwjtxx said:
Yeah man those are my favs!

I like:
- 100 pushups
- 100 squats
- 100 burpees
- 100 pikes or elbow to knee crunches

Recommend doing 3 rounds of 33 or two of fifty each.

For added difficulty try either pushups on an incline/decline or pistol squats (alternating)
Click to expand...

Thanks man. It may take me a little time to be able to do 100 push-ups, but I have to get off my keaster and get back into shape.
 
lol wow its crazy that Will made this thread. I was just telling him Ive been busy running my crossift gym. I own Morgan City CrossFit affiliate down here in Louisiana. Been open for 5 months now and everyone is loving it. CrossFit really is the next big thing in the fitness community. Will, todays WOD at my gym was..

4 rounds for time:
12 goblet squats (35lb KB)
12 push ups
12 box jumps (24 inches)
12 pull ups

Nothing crazy, took everyone around 9-12 minutes. Will, do you have a WOD book. I had custom MC CrossFit wodbooks made that I sell to my members for 10$. Its like the CrossFit bible. Has nutritional info, all CF movements, and a workout log. Ill have to send you one! If you want to check out my gym, its on facebook. Morgan City CrossFit
 
Starting with smallest Fiddleback:
Strop left side...
Strop right side...
F5, F5, F5, F5, F5 to check for forum updates...
Switch hands and repeat the circuit...
Move on to next largest knife and repeat the circuit...
Move on to each larger knife you own and repeat the circuit...
Practice mouse calisthenics with right hand...
Practice mouse calisthenics with left hand...
Practice relaxed breathing techniques for handling Friday stress...
F5 repeatedly on Friday until you feel the "burn" and max-out your heart rate...
Score your dream knife and wipe the nervous sweat from your brow...
Celebrate your score to start your cool down period...
Open IPA to complete your cool down...

I can provide DVD demonstrations of this weekly workout for only $299 plus S & H or your Hiking Buddy 02...

Enjoy your workout...

Phil
 
This is awesome, I haven't been working out since the beginning of last year for a number of reasons, but now I'm poised to start back up again. It's amazing how it's impacted me both physically and mentally. Have only heard of crossfit in passing and would like to learn more about it. I had good results almost ten years ago with the original p90x, which led to other types of workouts and staying pretty healthy for the most part up until early last year. Just got p90x3 in and will start that within a week or so, but I'd like to check out the crossfit afterwards.
 
P90x is great; you will thoroughly enjoy it! Good on ya for getting back out there and mixing it up!
 
Thanks Will. Yeah, pretty excited to check out how effective the 30 minute workouts will be for p90x3 (although I read there's an option to do longer warm ups, and post stretching, which takes it to close to an hour, but still a time saver as I typically spent at least 90 minutes per workout with the original p90x).
 
Did a cross fit boot camp a couple summers ago. I don't care much for the gym, but don't want to turn into a couch potato, so I borrowed some of their ideas and created a little workout of my own.
Can't stand burpees, and the WOD usually felt a bit contrived to me (in this 1 class, anyway.) If you post some good ones that involve body only or light dumbells, I'll try to play along. (No weight set at home.)
I forgot what they call it, but I do a little training "up and down."
I alternate days:

Day 1
1 minute elbow plank
20 legs flat on the ground crunches
20 feet elevated (about 6" to 1 foot off the ground) crunches
20 knees at 90 degrees, legs parallel to the ground crunches
40 legs vertical crunches
20 knees bent
20 feet elevated
20 legs flat
30 push-ups

Day 2:
1 minute extended-arms plank
30 knees bent, feet on ground, alternate-knee-reach crunches
30 legs flat crunches
30 feet elevated crunches
30 knees bent feel elevated crunches
60 legs vertical crunches
30 knees bent legs horizontal
30 feet elevated
30 legs flat
30 knees bent cross-reach
30 push-ups

Today was a Day 1 day.

When I'm feeling really good I'll substitute 40 push-ups.
I also walk 2 miles just about every day after dinner (sometimes I convince the dogs to come), though I'll take a "pass" once a week, and sometimes throw in a 1 mile swim, 1-3 mile run, 4 mile hike, or several miles bike ride instead.

There's a little monthly "weights and fitness" thread on the Becker subforum where people keep track of their workouts - you can maybe glean some ideas from there.
 
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I work out 6-7 days a week including cardio. My workouts are focused on strength and compound movents. Lot of squats, deadlifts, pull-ups, and bench. Sometimes isolation, sometimes in circuit format. I'm on 5X5s now trying to break a bench plateau. I tried to get into the whole CF thing, I think its great if thats what you like, I just couldnt get into the culture and those strange things they refer to as kipping pull-ups, lol.
 
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Personally, I'd stay far away from crossfit. Many routines that I have seen are very dangerous and encourage fast lifts in lifts that shouldn't be rushed. A standard routine with weight lifting and cardio is much safer. I've seen many back injuries from people doing things like "20 deadlifts followed by 20 snatches".
 
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