CrossFit WOD (Page 31)

lvthgme - 2010-01-04 1:11 PM

What's HIIT?  I'm sure I should know this...

KathyG - 2010-01-06 1:24 PM Question for those of you who have been doing CF for awhile, how has it effected your tri (run, bike and/or swim) performance?

I ask because I've been doing CF about 2 months 3-5x a week and did a 5K Jan 1st and had my slowest time in 3 or 4 years.

I have heard over and over folks do CF, drop their run training and PB big their running races. Just wondering what you guys have experienced.

SAWFISH50 - 2010-01-06 3:25 PM

In thoes 2 months had you stoped most of your running training in favor of mostly all Cross Fit workouts?  I have also read what you said about people setting Pr's with cross fit but I bet futher investigation would reveal that they are also still doing some shorter runs and a long run a week even if the long run is shorter in nature like 5 to 10 miles max. I surly see where combining Cross Fit with a couple of shorter runs and a long run a week could lead to a PR since some  of the Crossfit workouts include speed work like 400M repeats and such.  Great Question hope someone that has been with it a long time answers. 

Currently I run 4x a week, bike 2-3x a week, swim 4x a week and do crossfit 3-4x a week.

lvthgme - 2010-01-09 6:14 PM

Okay, so I'm so excited I just have to share.  I did a WOD today and in it completed 100 kipping pull-ups!  My previous PR for pull-ups in a WOD was 71 I think so...very fun!  Here was the workout:

5 rounds for time (I scaled to 4 rounds) of:

50 Wall balls (should be 15#, I used 10#)

25 Pull-ups

Time was 27 minutes and change.  I've been using the 15# ball for other WODS, but I wanted to finish this before next year, so I scaled down.  I think that was a good decision.  It sure was fun anyway, to just chuck that ball up there all easy like!  And the other fun news is my left hand only tore on the last round of pull-ups, and my right hand not at all!  Anyway, I'm just stoked!  It took me like a year to get my first kipping pull-up, so...it's just fun to be able to do 100!

KathyG - 2010-01-11 10:41 AM Great job on double unders..I can do one sometimes but not string them together.


"Cindy" As many rounds as possible (AMRAP) in 20 minutes of:
5 Pull-ups
10 Push-ups
15 Air Squats

11 rounds; my first time doing Cindy
pulls ups green & blue band
push ups first 3 sets on bar of pull up stand when I was only doing 1 at a time knew I need to scale it easier so on knees

Hardest for me was push ups; pulls ups are improving
Fastest round was last one in 1:30 finished with 3-5" left

I also spoke with one of the owners about scheduling training with CF. It is tough to do certain s/b/r workouts after tough CF workouts. They had been pushing me to do Crossfit Endurance which I don't think works well for  folks training for IM and HIM distance races.  I've been in touch with an affiliate owner who does IM for some suggestions. My affiliate is going to send me all the workouts for next few months so I can better plan and integrate tri training and CF.