CrossFit WOD (Page 29)

I started ramping up my training last month and increased my CrossFit workouts to 2X per week. This week's "Barbara" left me sore for days as a result of the 150 squats.

My girlfriend also started CrossFit at the local SF affiliate and has done some private sessions -- sounds like a great group of people over there.

PR'd my CFT by 60# this week! 455 = 3X bodyweight. Working towards 500 +

I really want to get in to Crossfit. I have found 2 gyms in my area that are really expensive and require you sign up for a year, or pay $20 for a drop in. Maybe I will just join a regular gym and do what I can there!

staylor,

I'm brand new to the Tri world, but have been part of the Crossfit community for almost 2 years.  The CF Gyms are very expensive, and I do not train at one due to cost, and convienience ( Can't make the class times).  Doing what you can at a regular gym is common in the CF world, however if you want to get into it, I would suggest paying the $ at the local Crossfit Gym for there fundamentals, or some basic training to get started on the right foot.  You can then go to your local gym, and at least have some proper instruction to base your crossfit training on.

I'm trying to transition my mindset from Crossfit to More Tri endurance focused training.  I got ropped into commiting to train for a Tri in September and am switching from Crossfit WODS 5Xweek to 2-3CF Wods/week with added Swim/Bike/Runs.     

I did my first crossfit last week - Barbara. I only did the 'pack' from Brand X but my lats were killing me for 2 days after from the pullups. I did Erin today, that was hard too. Pullups are hard!

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SWEET!  Go you!  That's awesome!  I've been working on pullups for about a year now (though granted not as consistantly as I should've...) and I'm still far from it.  I've gotten to where I can use one of the smaller bands but I still definitely need the assistance.

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who has the best crossfit work out website?

Yep...I've been switching off between jumping pull-ups and using the big stretchy band things.  I like the bands a bit better though because I get to feel the whole range of motion of the kip.  I can kip pretty well with the band as a guide but once I do it totally on my own I find myself flailing...lol

Barbara is one of the most nastiest B!otch WODS.  I've done it twice and both times it was at least a full 2 day recovery.

I also did Erin today, very hard.   If these are the first 2 CF WOds you've done, you picked a couple of good ones to get going!  Good work!

Pullups are hard, once you get the kip and do lots of them (as lvthgme said), they do get easier. 

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I do the kipping pull ups with palms out because when you get to the top of the pull up, you want to push away so you reach the bottom in motion and can initiate your hips again to start your next pull up. It takes a little bit of practice, but you'll get it soon. I only resort to palms inward when I'm failing towards the end of workouts. I just find it harder to push away at the top with my palms in. Hope this helps! 

Okay, I just found this thread for the first time...I'm SO excited!!  I do Crossfit for my strength training and was wondering if anyone else did!   Anybody do today's WOD?  I did a modified version of it..
"Nate" (modified)
8 pull-ups
8 dips
8 inverted pushups
16 1-pood KB swings

as many rounds in :20 ...I got 7

A good one to do with no equipment needed:

400m run, 50 air squats (go below 90 degrees!) x 4 rounds.

Hi... how does Crossfit address people with hip issues or low back issues? Should someone do some basic strength training first before they try crossfit or can they just jump right in? Just wondering how crossfit can benefit me as a whole vs. conventional weight training.

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I started using crossfit.com to get my WOD's...after i found myself being able to do them as RXed more times than not, I started going to sealfit.com.....it's a crossfit based program ran by ex navy SEALs for BUD/s(navy seal basic training) candidates....It also encorperates runs/swims, and is much harder.

I just started my Foundation classes at my local Crossfit. My main concern is safety and not injuring myself. I am excited about learning more, getting stronger and hopefully losing weight. I have been out of sync for about a year and just needed something to get me back on track and well, triathlons just seemed a bit overwhelming (personally).

I am hoping Crossfit will be a good fit. Enjoying it so far.

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I went to my first class yesterday. I'm so sore today no laughing or lifting my arms above my shoulders if possible.

It was wicked hard but nice challenge. Going to check out another place to see if I like it better and has better instruction.

I'm just getting back into crossfit again after about a 7-month hiatus so I thought I'd come visit this thread again.  I'm falling in love all over again though I've of course lost most of what I had gained.  I'm back to being good at the strength stuff (my body type is naturally built for lifting) but useless at anything relating to endurance.  Also I've been 3 times this week (along with getting back into regular workouts) and every inch of me is sore!  Yesterday morning I couldn't figure out how to get out of bed because my abs were still painfully sore from Annie (double unders and sit ups) and my arms/pecks were sore from pushups.  I ended up having to roll/fling myself to get to standing! lol  This morning I did heavy front squats so it's only going to get worse...  

Oh and one more thing...I posted this on the main strength training forum also but thought someone here might know.  Does anyone know of a chart for general weight goals for the main lifts?  I remember seeing one somewhere but now I can't find it.  I'm interested to see what I should be aiming for.  Thanks!

Edited by lil_turtle 2009-11-18 12:27 PM

I just did my first IM and stumbled upon the Crossfit and Crossfit Endurance (now Anaerobic Endurance) websites. I followed a traditional training plan for the Ironman but I am going to try strict CF/CFE for 2010.

I'm fortunate to have a gym at my work, plus the guy who ordered the equipment for our gym is an avid Crossfitter so we have all the equipment.

Has anyone here been following the Crossfit Endurance site and have any testamonials (good or bad)?


Thanks,
Joe