*Official* Crossfit thread. Everyone interested in Crossfit come right up!

[shivastorm]

OK so I'm seeing more and more people getting interested in Crossfit, whether it's to cut, for cardio, or out of curiosity. Just in the last few days I've seen maybe 3-4 threads about Crossfit in the teen section, and more and more people wanting to give it a try. So I just got the idea to create this thread, dedicated to Crossfit (note: I am doing Crossfit full time, not the navy seal version of it. I am getting all my information from: www.crossfit.com).

What I will do is, everyday as soon as I get the chance, I will post the Workout of the Day with ideas as how to scale it down (if it's too hard to do as recommended - meaning like it's written) and also I'll write ideas of substitution for the harder exercises to do. If you guys are curious to see my time and/or progress, feel free to take a look at my journal in my sig (although right now I'm recovering from shoulder injury so I might not do all the WODs as recommended, especially the ones that are heavy on the shoulders).

To anyone that want to give a go, feel free! Crossfit might not be the best workout for size gains, but it definitely is an amazing workout for strength gains, putting yourself in top shape and cutting. So if your looking to bulk, you might only want to do it as a mean of cardio (say 1x per week), whatever floats your boat.

Anywho, I hope more and more people will actually get interested. To make sure this stays alive, whenever you choose to do a WOD, simply post in this thread saying which one you did, and your time, and some few comments to let us know what went wrong. Crossfit is all about helping each other (even if you do the navy seal CF workout, feel free to post here)!

Good luck to all of you guys!

[Govithoy]

Sounds great. I think I'm going to do 3 day/week Oly + 2 day/week Crossfit during my cut. Will definitely be checking into this thread for workout ideas.

[ruga buga]

good idea. will be looking here

[big-muscle-19]

u guys sud def giv it a try

[shivastorm]

Today's workout: Filthy Fifty!
As RX'd (this is for experts)

For time: (meaning as fast as possible)
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

For advanced fitness
For time:
35 Box jump, 18-20 inch box
35 Jumping pull-ups
35 Kettlebell swings, 1 pood
Walking Lunge, 35 steps
35 Ab-Mat Sit-ups
35 Push press, 45 pounds
35 Back extensions
35 Wall ball shots, 14-20 pound ball
35 Burpees
35 Standard Jump Rope Jumps

For intermediate fitness
For time:
20 Box jump, 10-15 inch box
20 Jumping pull-ups
20 Kettlebell swings, 12kg
Walking Lunge, 20 steps
20 Ab-Mat Sit-ups
20 Push press, 25-30 pounds
20 Back extensions
20 Wall ball shots, 10-16 pound ball
20 Burpees
20 Standard Jump Rope Jumps

For beginners
10-15 Box jump, 10-15 inch box
10-15 Jumping pull-ups
10-15 Kettlebell swings, 12kg
Walking Lunge, 10-15 steps
10-15 Ab-Mat Sit-ups
10-15 Push press, 20-25 pounds
10-15 Back extensions
10-15 Wall ball shots, 10-16 pound ball
10-15 Burpees
10-15 Standard Jump Rope Jumps

Exercises explanation!
Box jump: Simply jump on a box than jump down
Jumping pull-up: you do a pull-up, but you jump to help yourself
Kettlebell swings: 1 pood = 35lbs, a kettelbell swing is this: http://media.crossfit.com/cf-video/kettlebell.wmv
Walking Lunge: self explanatory
Knees to Elbow: Hang from chin up bar and bring both your knees to your elbows
Wall Ball shot: Squat down, Squat back up while throwing the ball to the wall, catch it, repeat
Double Under: Rope jump but the rope has to swing twice under you in one jump

Substitutions
If you can't do some of the exercises, substitute them to this:
Knee to Elbow: do hanging leg raise or sit-ups
Wall Ball shot: Do thrusters @ 40lbs (squat down, while squating up, press the bar like a military press)
Double under: Single rope jumps, or tuck jump (squat in the air)
Burpees: regular push-ups


Best of luck to all of you!

[big-muscle-19]

hav u got a link to like an archive of past workout of the days

[shivastorm]

hav u got a link to like an archive of past workout of the days

Unfortunately no, I never managed to find an archive of all the WODs. Every month they remove it from the temporary archive and re-log all the new WODs

[big-muscle-19]

Unfortunately no, I never managed to find an archive of all the WODs. Every month they remove it from the temporary archive and re-log all the new WODs

thanks for the post above btw giving different reps for different levels of fitness and explaining the exercises.

im saving these workouts to notepad

[big-muscle-19]

gonna do the navyseals WOD tomorrow then next time do filthy fifty (intermidate level)

like the look of angie from crossfit.com

[shivastorm]

Well bro let me know your time as soon as possible.

I just did the Filthy Fifty as rx'd (except push-up for burpees since burpees kill my shoulders) in 23:30 mins! My old PR, as rx'd (except back then I only did 25 Burpees) was 38:35 mins

So that's a 15:05 improvement

[Baker19]

Well bro let me know your time as soon as possible.

I just did the Filthy Fifty as rx'd (except push-up for burpees since burpees kill my shoulders) in 23:30 mins! My old PR, as rx'd (except back then I only did 25 Burpees) was 38:35 mins

So that's a 15:05 improvement

lol thats ownage.

[shivastorm]

Getting to choose is always fun Getting to choose between two kinds of torture isn't...

Today's workout: Cindy or Mary!
Cindy As RX'd (this is for experts)

Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

For advanced fitness
Complete as many rounds in 20 minutes as you can of:
3 Pull-ups
6 Push-ups
9 Squats

OR

Complete as many rounds in 12 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

For intermediate fitness
Complete as many rounds in 12 minutes as you can of:
1 Pull-ups (or 3 Jumping Pull ups)
4 Push-ups
7 Squats

For beginner fitness
Complete as many rounds in 10 minutes as you can of:
1 Jumping Pull-ups
4 Push-ups
7 Squats

Try as much as possible to do it as recommended though. Good luck

Mary As RX'd (this is for experts)
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

There is no scaled version or substitution for this WOD. You either do it as recommended or do Cindy.

Best of luck to all of you!



On a personal note: I won't be doing it since high reps of Pull-ups and push-up still put a lot of unnecessary strain on my shoulders.

[big-muscle-19]

doesnt seem many people here are taking an interest

[maxiscool]

Once I start cutting, Im going to do this ****.

[Nom Z]

definitely will use this once i start cutting after my bulk. good looking out OP.

[shivastorm]

doesnt seem many people here are taking an interest

Meh as long as I get a few interested in the program, I do not mind the extra 5-10mins it takes me to write/explain the WOD and give substitutions for some exercises

[big-muscle-19]

Meh as long as I get a few interested in the program, I do not mind the extra 5-10mins it takes me to write/explain the WOD and give substitutions for some exercises

well i appreciate it and am pasting ur posts into notepad for future reference so thanks

doing this one today since its legs/shoulders

At the following weights do:

5 Shoulder Press

4 Push Press

3 Jerks

45 - 65 - 95 - 115 - 135 - 155 - 185 - 205 - 225
Notes:
When you are no longer able to perform the Shoulder Press due to the load, go on to the Push Press and Jerk only. Do the same thing when you are no longer able to perfor the Push Press

[shivastorm]

My pleasure bro, and good luck with today and tomorrow's WOD

I wish I could do Cindy, but I pushed my shoulders pretty hard on the filthy fifty so I don't want to push them hard again, and I have military physical testing tonight also.

By the way, tomorrow's WOD is rest day so I won't be posting anything. I'll be back posting next WOD on friday

[akrain11]

i look on crossfit.com about 2 times a week, and do a w/o thats there, but it rains/snows here a ton, so im limited sometimes, but i like the Cindy-Mary, cuz it can be done inside! thanks for adding this section

[big-muscle-19]

i made my own **** up today.

135lbs

5 reps military press
5 reps push press
10 reps jumping squat

no break inbetween those. then rest 30-60 secs and repeat for 5 sets

[JY_21]

i made my own **** up today.

135lbs

5 reps military press
5 reps push press
10 reps jumping squat

no break inbetween those. then rest 30-60 secs and repeat for 5 sets

looks nice i made my made up my own to
30pushups
30 body squats
30crunches
do that as many times as you can and ur done lol
also does crossfit.com update their workouts everyday?? if so do you think that i should do the new workout so i never have the same program twice in a row?? or should i just stick to one single workout?

you guys think its an o.k. plan for me? im doing that program right now like 4x week with some cardio and a pretty good diet.. my main goal right now is to lean out my body gain some strength and some muscle. im not really that interested in bulking up cuz im still 15 and going through adolescents

[ibzGSZ120]

wow thanks so much man ive been looking for something like this.. im definitely starting this tomorrow

[JoKing]

After the end of my cut (May 1st) I want to start crossfit until I bulk again in mid August. I am new to the crosfit idea, any tips, other then previous posts?

[shivastorm]

i look on crossfit.com about 2 times a week, and do a w/o thats there, but it rains/snows here a ton, so im limited sometimes, but i like the Cindy-Mary, cuz it can be done inside! thanks for adding this section

Yea Cindy and Mary are amazingly fun WODs, extremely demanding and very easy to do

i made my own **** up today.

135lbs

5 reps military press
5 reps push press
10 reps jumping squat

no break inbetween those. then rest 30-60 secs and repeat for 5 sets

Sounds easy :P (well 135 is too heavy for me, but scaled for a weight that works for me, it would not be all that hard. But props to you for doing some circuit stuff!)

looks nice i made my made up my own to
30pushups
30 body squats
30crunches
do that as many times as you can and ur done lol
also does crossfit.com update their workouts everyday?? if so do you think that i should do the new workout so i never have the same program twice in a row?? or should i just stick to one single workout?

you guys think its an o.k. plan for me? im doing that program right now like 4x week with some cardio and a pretty good diet.. my main goal right now is to lean out my body gain some strength and some muscle. im not really that interested in bulking up cuz im still 15 and going through adolescents

Well with what you are doing (if you are only doing that) you won't gain any strength. Only endurance and yes you will lean out a little but not much. Crossfit isn't geared toward mass gain (although you can gain quite a bit of lean mass if you eat enough, like any program) BUT! it's highly geared towards strength gains (so many oly & compound lifts, no isolations), overall fitness and it helps a hell lot to be more lean.

wow thanks so much man ive been looking for something like this.. im definitely starting this tomorrow

No problem, and best of luck to you bro! Keep us updated!

After the end of my cut (May 1st) I want to start crossfit until I bulk again in mid August. I am new to the crosfit idea, any tips, other then previous posts?

Tips: Do not overdo it at first. There have been some cases (very rare but still possible - I think 5 have been reported throughout all the Crossfit gyms) of kidney failure through over exhaustion by people who did not knew their limit and did crossfit as recommended from start and didn't stop until they were done (if you do that usually you don't feel the full extent of exhaustion until after you are done and it can, in rare cases, be dangerous). Start by scaling at lower levels and work your way up to higher fitness levels!

Oh and DO NOT start with Tabatha Something Else. It was my third WOD, I did it all (got a poor score hahah) and couldn't get up for 30 minutes after, and had a lasting headrush through about half of the day -_-

[JoKing]

Yea but like I need a program...just doing the WOD 4 times a week is ridiculous since its a full body routine.

[shivastorm]

Yea but like I need a program...just doing the WOD 4 times a week is ridiculous since its a full body routine.

Oh you want a program that incorporates WODs in it?

[JY_21]

yeah shivastorm im not really interested in mass gains right now.. i just want to like lean out my body and increase my strength.
wat is a good crossfit workout that i could do at home? i dont have a pull up bar so none of those...
also how many times a week should i do it?
should i just stick to one crossfit workout or try a new one everyday?
im trying to find a program that i can stick with for a month or two to get lean

[JoKing]

Oh you want a program that incorporates WODs in it?

Haha I really dont care if its WOD's or what. I am very intrsted in starting a beginer/advance crossfit program(im used to this type of ciruit training) That I can do for the next 2 months. Any links or programs would be great.

[shivastorm]

yeah shivastorm im not really interested in mass gains right now.. i just want to like lean out my body and increase my strength.
wat is a good crossfit workout that i could do at home? i dont have a pull up bar so none of those...
also how many times a week should i do it?
should i just stick to one crossfit workout or try a new one everyday?

Definately a new one every day. If you do not have any weights I would suggest at least you get a chin-up bar. For the rest you got two options. Crossfit but be creative to replace weighted exercises, OR!

http://www.simplefit.org/bodyweight-exercises.html (you still need a pull-up bar though) It's kind of like Crossfit style, but ONLY BW exercises

Haha I really dont care if its WOD's or what. I am very intrsted in starting a beginer/advance crossfit program(im used to this type of ciruit training) That I can do for the next 2 months. Any links or programs would be great.

Well you can do the Crossfit WOD of the day (on the crossfit website), thats what I do. Then simply scale it the way I write it down every WOD (or will every WOD). Also someone once posted this for me, quite interesting, you could consider it:

If you want to try it, here's basically what I'm doing to increase strength while still keeping "metcon fit". I train nonconsecutive days:

1. warm-up: gymnastic skills (handstands, muscle-up attempt, planche progression, front lever progression, L-sit)

2. max lift: squat clean & push jerk, squat snatch, deadlift, overhead/front/back squats, shoulder/push presses (olympic lifts and deadlift are 1-1-1-1-1-1-1, everything else is 1-1-1-1-1-1-1, 2-2-2-2-2-2, 3-3-3-3-3-3, 4-4-4-4-4, 5-5-5-5-5, or 6-6-6-6)

3. metcon: emphasis on strength-dominant WODs, benchmark girls, and my own weightlifting/gymnastic couplets (e.g. Fran, Cindy, Mary, Isabel, Diane, Elizabeth)

[JY_21]

yeah man i have tons of dumbbells but no barbell or pull up bar
so you want me to just do the new wod everyday that the website posts up??