**OFFICIAL CROSSFIT THREAD** **NO BULLIES ALLOWED**

[IATT]

Tonight's wod


Warmup: 400m and 20 burpees

Then

400m
10 hang cleans to push press
10 burpees

800m
10 front squats
10 burpees

Mile
10 clean squats
10 burpees

400m


Cool down: tabata 3 rounds

Push ups
Squats
Burpees

 

[Coupé It]

WTF is Crossfit?

I swear I've never heard of this.

 

[rodrigofresh]

This is insane the we have to be thrown in a whole dif section that regular "staying in shape" thread smh - or whatever its called.

OH WELL.

Anyone have a fuelband? Want to add eachother? 

What do yall eat on a typical day? Pre workout snacks? Post workout meals? 

Im like 5"6, 145 pounds, crossfit whoops my *** everyday. well 5 days a week, we have a box in our corporate office (FINISHLINE) and everythings free- We also have a dope coach - 

-Fresh 

 

[robin thicke]

U KNOW U CAN STILL GO INTO THAT THREAD AND DISCUSS CROSSFIT 

DONT WORRY MAN

 

[ooiron manoo]

WTF is Crossfit?

I swear I've never heard of this.

That's because you don't workout or you don't know how. If you google workout routines, even if you are looking for body building/strength routines, you would've stumbled upon it.

Not knowing anything about it is a big "tell".

This is insane the we have to be thrown in a whole dif section that regular "staying in shape" thread smh - or whatever its called.


OH WELL.



Anyone have a fuelband? Want to add eachother? 

What do yall eat on a typical day? Pre workout snacks? Post workout meals? 

Im like 5"6, 145 pounds, crossfit whoops my *** everyday. well 5 days a week, we have a box in our corporate office (FINISHLINE) and everythings free- We also have a dope coach - 


-Fresh 

You can be active in both, since CF still revolves around fitness. They don't want to hear CF cause it rustles their jimmies, so wont even bother with the back in forth.

I have a fuelband, don't use it. It's pointless for what I do day in and day out. If you are a runner, makes sense. Counts your steps, not your pulse/heart rate. I was disappointed with it. :\

Personally, I eat a lot of chicken. I happen to love chicken breast and I don't like seafood. I eat red meat, usualy flank steak, once or twice a week.

I'm working on my morning meal, usually too much in a rush to get anything decent. I got a nutri bullet so the past couple of weeks its been a almond milk, banana, strawberry and scoop of protein shake. Lunch is usually chicken and greens/veggies. I work out at night, so I try to eat some greek yogurt and some almonds before I work out. Post workout I drink a protein shake, then when I get home I eat some chicken and greens.

8am- Shake
11am- Snack (Piece of fruit/nuts)
1pm- Chicken and Veggies
4pm- Snack
6pm- Pre-workout (Greek Yogurt/nuts)
8:30pm- Chicken and veggies

Pretty much my M-F. Stay below maintenance most of the time, and protein intake is usually in the 140g-165g a day. I'm 6'/220. Goal is to get to a solid 200-205 by May.

 

[imajerk]

Checking in. Went to crossfit yesterday. Warmup with some dynamic stretches and Burgener Warmup.

strength portion was find your 1rm Snatch. I'm new to this so this was the first time I've ever snatched. was able to get 105lbs which surprised me. i'm 5'7" 155 if that matters. anyway 

Yesterdays WOD was

"Amanda"

9-7-5

Muscleups 

Squat Snatch 

Since I can't do muscleups I had to do pullups 18-14-10 and then squat snatch 9-7-5 at 75lbs. did it in 8:00mins. I feel like I maybe could have done 85lbs but since it was my 1st time and I wasn't sure I feel like 75 was a good choice. getting better one day at a time. baby steps. hope yall have a great day bros

 

[lucho]

Melatonin knocked me out and couldn't get up on time for the morning class. Hitting this later today though:

Prehab/Activation:
SMR - rhomboids and lats
2 min banded rack stretch

-then-
5 sets max reps strict pull-ups (at least 30 reps total).
(Every time you terminate a set, run 200 m)

-then-
AMRAP in 6 minutes:
10 box jumps (24 inch/20 inch)
10 push-presses (75/55)
 

-then-
Rest 2 minutes
 

-then-
AMRAP in 6 minutes:
10 burpees
10 ring dips
 

-then-
Rest 2 minutes
 

-then-
AMRAP in 6 minutes:
25 double unders (mod: 15 lateral hops at 12")
10 push-ups

 

[jbone2308]

Work I did this morning. No I'm not a competitor but I like to push.

1. EMOMx5
2 Squat Snatches - drop from the top and take 5 seconds between reps

2. EMOMx5
2 Squat Clean and Jerks - drop from the top and take 5 seconds between reps


3. EMOMx5
2 Back Squats

4. Metcon
For time:
50-40-30-20-10 Wall Balls, 20/14
25-20-15-10-5 TTB

I added another EMOM 8 minute pause rep bench press

 

[ooiron manoo]

That looks solid, might steal it and do it on Friday/Saturday.

 

[jbone2308]

I love EMOM work

 

[IATT]

Tonight's wod:

Mile warmup

4 rounds of:
100 weighted lunges
30 kb swings
20 med ball throws
10 box jumps



Cool down:
100 leg extensions
400m run

 

[7thave btn 31stn33rd st]

WTF is Crossfit?

I swear I've never heard of this.

Trust me, you arent missing much. It's just another form of high intensity workout, dangerous by the way. I've probably treated about 9 people the past couple years from injuries from Crossfit.


If your're 17 years old, have $1500, and a few hours on a weekend, then you can get a Level 1 certification.

 

[ooiron manoo]

It's not for everybody and people get hurt playing sports all the time.

You don't want to get hurt, don't be active.

 

[jbone2308]

Trust me, you arent missing much. It's just another form of high intensity workout, dangerous by the way. I've probably treated about 9 people the past couple years from injuries from Crossfit.


If your're 17 years old, have $1500, and a few hours on a weekend, then you can get a Level 1 certification.

You can't throw the baby out with the bath water....

 

[100027]

Like anything else, if you're going to join a crossfit gym find one with good trainers and a great reputation.

Maybe it's fair to say that they give out certifications too easily, but it can still be a great experience if you're smart as a customer.

I wouldn't tell someone not to try boxing just because I knew someone who had a crappy boxing trainer one time.

 

[ooiron manoo]

Work I did this morning. No I'm not a competitor but I like to push.
/quote]

Where do you pull your competitor WOD's from? Thinking of signing up for Scott Panchik's programming.

Past couple of days

Tuesday

Tabata 3 minutes off 1 minute on
6 Push Press @105
6 American Swings
6 Burpee Box Jumps

Skill: Hang Snatch 5x5 @95

Wednesday

AMRAP 15 minutes
2, 4, 6, 8...
Front Squat @95
"Buy in": 3 second L-Sit
Toes to Bar

Got up to round of 16

Strength: Back Squat
2x5 @225
2x5 @275
1x5 @315

Skill: Overhead Squat
5x5 @95

 

[lucho]

Today:

Prehab / Activation:
SMR - lacrosse ball front delts / pec attachments , active release on triceps
3x30 seconds sleeper stretch

-then-
Work to a heavy set of five in floor press

-then-
With a 20 minute running clock:
Row 1500 meters (8 minute cut-off)
Followed by max rounds of:
18 Wall-balls (20/14)
15 toes to bar
12 KB snatches (53/35)

 

[IATT]

last night..

warmup: jumping jacks and stretching

WOD:

2 miles

5 rounds of:

10 dealifts (155lbs)

10 push ups

10 burpees

cool down: 400m

 

[kaizoku]

Every forum has a Crossfit thread...found this one looking for posts on the Air Trainer 1 PB for some reason.

Been a CF trainer as a side job for about 3 1/2 years now. I have a lot of beefs with the way CF says to do things (mostly Olympic weightlifting technique) and how most gyms have terrible programming and bad coaches, but overall it's fun and I love coaching people and watching the progression in their skills and fitness.

Don't really do CF anymore myself because I wanted to make strength and Olympic weightlifting my focus but still teach it.

To the guy who posted the overhead squat pics...pick up some weightlifting shoes, those squishy soles and barely elevated heels aren't doing you any favors. If you like Nike, get Romaleos. They run TTS.

And eat some carbs folks, paleo is great at making women skinny but dudes need carbs. White rice is awesome.

 

[jbone2308]

Every forum has a Crossfit thread...found this one looking for posts on the Air Trainer 1 PB for some reason.

Been a CF trainer as a side job for about 3 1/2 years now. I have a lot of beefs with the way CF says to do things (mostly Olympic weightlifting technique) and how most gyms have terrible programming and bad coaches, but overall it's fun and I love coaching people and watching the progression in their skills and fitness.

Don't really do CF anymore myself because I wanted to make strength and Olympic weightlifting my focus but still teach it.

To the guy who posted the overhead squat pics...pick up some weightlifting shoes, those squishy soles and barely elevated heels aren't doing you any favors. If you like Nike, get Romaleos. They run TTS.

And eat some carbs folks, paleo is great at making women skinny but dudes need carbs. White rice is awesome.

Repped! We on the same page.

 

[lucho]

My next investment will probably be some oly shoes. The ones i use at my box are beat up and don't fit right. Also want to get some new workout shoes.

 

[ooiron manoo]

Every forum has a Crossfit thread...found this one looking for posts on the Air Trainer 1 PB for some reason.

Been a CF trainer as a side job for about 3 1/2 years now. I have a lot of beefs with the way CF says to do things (mostly Olympic weightlifting technique) and how most gyms have terrible programming and bad coaches, but overall it's fun and I love coaching people and watching the progression in their skills and fitness.

Don't really do CF anymore myself because I wanted to make strength and Olympic weightlifting my focus but still teach it.

To the guy who posted the overhead squat pics...pick up some weightlifting shoes, those squishy soles and barely elevated heels aren't doing you any favors. If you like Nike, get Romaleos. They run TTS.

And eat some carbs folks, paleo is great at making women skinny but dudes need carbs. White rice is awesome.

What are your beefs? I've had some as well.

I wouldn't say most gyms have terrible programming, it is mainly catered to work for those interested in getting fit, however if you want to progress in the "gainz" department it will be detrimental or non-beneficial. Some trainers are literally in a box when it comes to thinking.

Tried Paleo, didn't work, I've seen it work for some though. Are they strict? No, they load up on carbs (measured) before their workouts. Personally, can't do it, I exert too much energy, the one time I did I just felt gassed every single time. IIFYM seems to work just fine for me, I try to stay clean for the most part.

I still have a good 15 lb's to lose to get to my goal weight (200-205), once the calendar flipped to 2014 I started focusing on strength and challenging myself with "competitor" WOD's, even going heavier than Rx at times.

 

[kaizoku]

What are your beefs? I've had some as well.

I wouldn't say most gyms have terrible programming, it is mainly catered to work for those interested in getting fit, however if you want to progress in the "gainz" department it will be detrimental or non-beneficial. Some trainers are literally in a box when it comes to thinking.

Tried Paleo, didn't work, I've seen it work for some though. Are they strict? No, they load up on carbs (measured) before their workouts. Personally, can't do it, I exert too much energy, the one time I did I just felt gassed every single time. IIFYM seems to work just fine for me, I try to stay clean for the most part.

I still have a good 15 lb's to lose to get to my goal weight (200-205), once the calendar flipped to 2014 I started focusing on strength and challenging myself with "competitor" WOD's, even going heavier than Rx at times.

"American" kettle bell swings

Sumo deadlift high pulls

Paleo

Light weight high rep olympic lifts

Unknowledgeable trainers whose only background is doing CF for a while and then deciding to go get their Lvl 1

Already said the way they teach the olympic lifts

Excessive focus on metcon and high intensity

CF HQ

Pushing people to go 100% every workout 

Teaching the kipping pull-up to people without the proper shoulder girdle strength built up from strict pullups

As far as programming goes, I just see a lot of excessive focus on metcon, met con done in a WOD before strength work, overly complicated workouts, stuff like that. 

I know a lot of the soccer mom types and girls love all the met con stuff and don't like strength work, and some guys too, because they don't feel like they get a work out if they aren't killing themselves. There's a good balance between strength and cardio that has to be found, and most CF gyms, IMO, put too much focus on met con. 

Look at Grace (30x 135lb C&J for time).

That workout is a whole lot easier when your 1RM C&J is 250 vs 185 or something like that.

Same thing with Fran. More strength makes the met con movements...I won't say easier...but more efficient and with better form.

Anyway, enough ranting. If you guys have questions about form on lifts or learning skills or anything about CF or olympic lifting, hit me up. I'm also a USAW Club Coach.

 

[ooiron manoo]

"American" kettle bell swings
Sumo deadlift high pulls
Paleo
Light weight high rep olympic lifts
Unknowledgeable trainers whose only background is doing CF for a while and then deciding to go get their Lvl 1
Already said the way they teach the olympic lifts
Excessive focus on metcon and high intensity
CF HQ
Pushing people to go 100% every workout 
Teaching the kipping pull-up to people without the proper shoulder girdle strength built up from strict pullups

As far as programming goes, I just see a lot of excessive focus on metcon, met con done in a WOD before strength work, overly complicated workouts, stuff like that. 

I know a lot of the soccer mom types and girls love all the met con stuff and don't like strength work, and some guys too, because they don't feel like they get a work out if they aren't killing themselves. There's a good balance between strength and cardio that has to be found, and most CF gyms, IMO, put too much focus on met con. 

Look at Grace (30x 135lb C&J for time).
That workout is a whole lot easier when your 1RM C&J is 250 vs 185 or something like that.
Same thing with Fran. More strength makes the met con movements...I won't say easier...but more efficient and with better form.

Anyway, enough ranting. If you guys have questions about form on lifts or learning skills or anything about CF or olympic lifting, hit me up. I'm also a USAW Club Coach.

Good stuff.

I have the same beefs, and have changed my program accordingly, for myself personally.

Unfortunately, boxes will cater programming the the soccer mom/9-5 John and Jane Doe that wants a good workout. Because if they don't sweat profusely they don't feel like they get a good workout.

I get frustrated when I see WOD's that are pointless, and just making it hard for the sake of making it hard. I completely agree with the American Swing, and everytime I see it I purposely do regular (Russian) swings. One of my partners tried to incorporate a burpee kettlebell swing, gave him the Russel Westbrook smirk. Sure it's hard, but chances of injury are higher and it's just one of those "let's make it hard for the hell of it" . I completely hate that mentality. Having the same beef with burpee box jumps, the more I think of it. Burpees are already strenuous on their own, and then your box jump form gets jacked because you've exerted all your energy doing the burpee.

I think the focus on MetCon comes from clientele. It's what they want and the box gives it to them. Let's face it, females have the "I don't want to do that (insert lift), because I don't want to get buff" lol) even though it takes a lot of work to get "buff".

It is constantly evolving and that's a good thing.

 

[jbone2308]

I'm new to a lot of kettle bell work, explain the difference in Russian vs American?

Also I got some of the same beefs and I don't have the lifting background you guys do, it's more based on feeling it myself during a workout.

Strength should be built and be #1 before jumping into tough gymnastic movements. I am not very strong but by getting on a strength program and cutting my WODs down I have made gains.