Community for CrossFitters, by Crossfitters & anyone interes

sarahaggie016

Hi All!

I'm new here and started Crossfit 2.5 weeks ago. I'm loving it so far! Does anyone here know how to track an hour long session at a box in the fitness pal app? There are no options for Crossfit, so what would be the next best thing?

Thanks,
Sarah

cheri0627

I went to kettlebell class yesterday. We did the same WOD as the CrossFit class from what I hear (although they might have done swings or goblet squats instead of the flip squats....it wasn't 100% clear)

Warmup

AMRAP 10
* 10 American swings
* 10 KB situps
* 10 goblet squats

Skill
20 assisted KB swings
100 KB swings for time

Workout
5 rounds
* ladder (each time something different - high knees, in and out, skip, shuffle, high knees although this order might be wrong)
* broad jumps (I did shorter jumps the first time through, but it was hurting, so I did really big steps)
* 15 flip squats (I only dropped the KB one time, I was sure I would drop it more. These are tricky. It doesn't help that I want a heavier KB for swinging than I do for squatting.)
* high knees over the parallelettes (Supposed to be jumps, but heck no)
* 15 box jumps

(I have really bad shin splints, so I have to be very careful with jumping things. Anything where I land on my toes HURTS although it's getting better.)

studswife

Hi everyone! I'm kind of new to the site. I've been crossfitting for about 6 months now. When I started I was wwwaaaayyyyyyy out of shape. The first squat gave me 2 charlie horses! I love it so much that it's my first exercise that I keep going to. Currently I have a fractured fibula. (from walking off a box after doing pull-up) I have been doing a lot of rowing, ring rows, sit ups, one legged push ups with a help of a band and other moves that I don't have to have weight on my let. I so love crossfit!!

Name: Amanda
where you live: Los Angeles
Time CF'ing: 6-7 months
Nutrition Plan: 80/20 Paleo with dairy 2x a week.

XFitMojoMom

Hey - welcome everyone!! Love that this group is growing daily!

June 23rd WOD
10 min AMRAP
30 double unders
15 Power Snatch (55# rx)

4 rounds + 30 double unders Rx'd

STRENGTH - build up to a heavy double power snatch - went to 85#, could've gone heavier but ran out of time.

Corinne_Bruce

Welcome everyone!!!!

June 23rd WOD:
2 rounds
500m row
40 squats
30 situps
10 pullups

Corinne_Bruce

June 24th WOD: 10 rounds
200m sprint
10 pullups

Rx, Time: 23 min

XFitMojoMom

June 24th WOD
Michael
3 rounds of
800 m run
50 back extensions
50 abmat sit ups

time 21:59

SKILL - Athlete's choice
-beat swings
-hanging lateral pulls
-assisted pullups
-TTB
-freestanding hand stand

totalimageguy

Name: David
where you live: Stanton, CA
Time CF'ing: Starting Today
Nutrition Plan: Primal/Paleo for 5 months

Well today I am finally biting the bullet and joining Anaheim Crossfit West, and I'm a little nervous about it lol. I've been eating Primal/Paleo for about 5 months, still eat some Greek yogurt and Jay Robb protein shakes though. Most of my Paleo friends on Facebook are all into CrossFit so I though I would give it a try. Just diet alone isn't working for me anymore, so I am pretty sure CrossFit is just what I need to get in great shape!

AnnieP13

Today's WOD:
AMRAP
250m Row
5 Push ups with feet on Med Ball
10 sit ups with MedBall (14lbs)
15 squats with MedBall
20 Second Plank Hold - feet on Med Ball

7 Rounds complete, plus row, pushups, situps

cheri0627

6/27 WOD
Deck of Cards day
* burpees
* mountain climbers
* kettlbell situps
* triceps dips
Jokers were run 10 laps (each lap is about 80m)

To mix it up Aces were 1, but Jack was 11, Queen was 12 and King was 13. (Usually, we do face cards are just 10, but Ace is 11.)

kdiamond

6/27 WOD

Warmup: 400m run, 20 lunges, 20 dislocates, 15 good mornings, 15 pullups, foam roller
Strength: 4-4-4-4 split jerk (45, 55, 60, 60)
WOD:
10-9-8-7-6-5-4-3-2-1
deadlift (95lbs)
burpee pullups (those things are pure evil)

16:27

HeatherFeather10

I just signed up for KettleCoreBootcamp at the local Crossfit for 6 weeks - after that I get 2 weeks unlimited access to the facility. I hope to tryout Crossfit - I've been watching the Crossfitters while I was waiting for bootcamp and it was crazy, but really inspiring!!! I'll let you all know how I do.
As for the bootcamp it is was great - we did a great warmup, followed by lunges, then weights (learned how to do a proper deadlift) then we went into an interval training circuit (30 minutes at each, 30 second rest, and so on) - where we had to do "Fast Feet", " Push ups", "Gobble Squats", "Mountain Climbers", "Sit-ups" - we did the circuit twice - it was AMAZING!!!! I go back on Wed - can't wait to see what we do then!!!!

Corinne_Bruce

I just signed up for KettleCoreBootcamp at the local Crossfit for 6 weeks - after that I get 2 weeks unlimited access to the facility. I hope to tryout Crossfit - I've been watching the Crossfitters while I was waiting for bootcamp and it was crazy, but really inspiring!!! I'll let you all know how I do.
As for the bootcamp it is was great - we did a great warmup, followed by lunges, then weights (learned how to do a proper deadlift) then we went into an interval training circuit (30 minutes at each, 30 second rest, and so on) - where we had to do "Fast Feet", " Push ups", "Gobble Squats", "Mountain Climbers", "Sit-ups" - we did the circuit twice - it was AMAZING!!!! I go back on Wed - can't wait to see what we do then!!!!

That's great, I know you will love CrossFit once you join! It's awesome that they are giving you 2 weeks of unlimited access, because that will give you enough time to decide if CF is right for you. Good luck!!

XFitMojoMom

It's my 1 year anniversary of starting CrossFit! I'm so happy I found this - yesterday I was driving by my box and some of the members were standing outside waiting for the trainer to arrive. Pulling in and getting such a happy warm welcome and genuine excitement that I'd be joining one of the "night" classes... well, it made me feel special and important. Then having to disappoint, I told them I already did the WOD and hinted that it was a 20 min AMRAP <groan>

June 27 WOD
3 rounds for time
50 double unders
25 2-fer wall balls

SKILL: Turkish Get Up: work to 3 x heavy weight. I used a 22# O-bar.

I did all 3 rounds of double unders, but had to take a DNF on the 2-fer wall balls. My knee kept popping and giving out on me and I got hit twice with a 14# wall ball.
PS - Going to an Osteopath on Saturday for an eval on my knee issues. Hurts climbing stairs now.

June 28 WOD
"MARY"
20 min AMRAP
5 HSPU
10 Pistols
15 pull ups
9 rounds + 4 HSPU

*pistols modified to 1 leg deadlift with 16kg KB
I scaled the HSPU to slow negatives & pull ups to supine ring rows

SKILL: Practice handstands & pistols.

kdiamond

6/29 WOD

Stength: 5-5-3-3-1 bench press (45, 55, 60, 60, 70)

AMRAP 20 minutes:

Squat clean (60lbs) x 7
clapping pushups x 10
knees to elbow x 15

I completed 6 rounds + 17 reps.

Then for after party as we call it, 25 push press (45) and 10 tire rolls

Corinne_Bruce

6/28/11 WOD:

(20) 2-fers wall balls
800m run
30 clean and jerks
800m run

Time 12 min

bobspdx

6/27 WOD
Deck of Cards day
* burpees
* mountain climbers
* kettlbell situps
* triceps dips
Jokers were run 10 laps (each lap is about 80m)

To mix it up Aces were 1, but Jack was 11, Queen was 12 and King was 13. (Usually, we do face cards are just 10, but Ace is 11.)

This sounds fun, leaving your reps to chance!

bobspdx

Welcome new comers!!

Sorry, I have been extremely MIA. My WODs have been all over the place. I have been going whenever I have the energy to get them in.

Sat June 25: 6 mile run, 1:05:51. I am training for a half marathon and we took it easy as I had never run a solid 6 miles before.
Mon June 27: 1000m run, 50 HSPU modified, 1000m row... 14:25

XFitMojoMom

June 29th WOD
Crossfit Total

*modified because I'm laying off the weighted squats.

1RM Deadlift 245 (no record - was aiming for 250)
1RM Shoulder Press 97 (no record, aiming for 100)
1RM Power Clean (replacing the back squat) 113 , but I've done a dirty 120 before but just couldn't get it today.

bobspdx

June 29th WOD:
100 push press 50lb
on every minute 3 kb swings 1 pood
16:56

The WOD was actually 100 thrusters and 3 burpees on each minute. I have a bum knee because I have picked up my running substantially so we swapped for push press kb swings.

XFitMojoMom

Robin - are you doing anything for your knee right now? I'm icing and foam roller (thinking it's partially to do with my ITBand).

cheri0627

This sounds fun, leaving your reps to chance!

It is fun, except when you're all burned out at the end of the workout and the last card in the deck is the King of Hearts. 13 burpees is rough at that point.

cheri0627

WOD 6/29 (boot camp style)

The Deconstructed Burpee
EMOTM 20
* 5 squats
* 5 one-count mountain climbers
* 5 push ups
* 5 jumping jacks

This went a lot faster than I thought it would. I went slow and really focused on form once I realized how quickly that went, and I still had about 20 seconds of rest every minute.

kerriBB37

I'd like to join this group! I joined CrossFit (via a Groupon) exactly one month ago today! I was working out on my own prior and had lost 40# by running (I ran my first half marathon this past March), spinning class at the gym and weight training 2-3x a week. Years ago I trained with a wonder trainer and she taught me "correct form" and a lot about weights. It's my own fault I quit and let myself get way out of shape/over-weight.. but I always knew what I would need to do when I was ready to get back at it! I started MFP on 1/3/11 I believe, and today is day 180 in a row! I'm quite proud of that. I am a good supporter of others and I love showing others what someone can be capable of. Some days (before CrossFit) I would spend 3-4 hours at the gym. It is fun for me to come up with new workouts and to try to push myself farther and farther! I love that it is FUN for me now. CrossFit is perfect for me. Something different every day and just the intensity of the room itself is awesome! I did gain 7# this past month, BUT I know I am much stronger.. It's probably because I did no "fat burning cardio" like I use to. I'm not upset about it. I think I am looking better.

Name: Kerri
where you live: Detroit, Michigan
Time CF'ing: 1 month
Nutrition Plan: I just count calories, I get 1200 a day then I eat back 60-80% of my calories burnt. I would love to hear about other meal plans though!

Feel free to add me.

Sbiscotti

Soooo excited to have a CrossFit forum on here.

Name: Opal
where you live: Tuscaloosa, AL
Time CF'ing: on and off since 2008, committed since Jan. 2010. Certified Trainer 2 months ago
Nutrition Plan: I try to follow close to the Zone (12-14 blocks/day) but I count calories on here each day aiming for a net of about 1200-1300.

I've been loving CrossFit since 2008, but it was really expensive where I started so I'd do it for a month and then save for 3 months. Back then I definitely did not think about main siting it. Now I train with Drew Shamblin and Sarabeth Phillips and coach CrossFit Kids at our gym. Most days I do our gym's wod and either an endurance wod or a strength wod.

This morning worked on squat technique and then swam 10x100m, 1 min. rest. What a burn! In a cple of hours I'll hit the gym for our gym wod: 20 min amrap 10 pushpress (115/85), 20 box jump (20"), 30 double unders. Will post later with my score. Little nervous about this one because yesterday I ripped both hands to shreds - seriously.

XFitMojoMom

So happy to have new faces!! Welcome everyone and totally psyched to have you all here.

June 30th WOD
800 m run
30 squat snatches* (70% of 1 RM) (62lb)
800 m run

15:31
*modified to power snatch since my knee is still mangled.

Strength SKILL - find your 1 RM Squat Snatch (again mod'd for power snatch at 87lbs)

warm up included 500 m row at race pace.

kerriBB37

June 30 WOD

burpee breakdown:
10 second squat hold
10 second plank on rings
10 second push up on rings-max
10 second plank on rings
10 second squat hold
10 second tuck jumps-max
= one minute
10 minutes worth. I did 70 push ups and tuck jumps combined
Then 250m sprint on row machine x 4; SLOWEST time was 1:06

Skill of day:
10 second ring holds x3
5 sets of 5 dips on rings

Warm up was brutal too:
200 m run x2
bear crawl x2
walking lunges with 25# plate over head
15 pull ups
20 ball slams with 20# ball

**I DID EVERYTHING TODAY WITH A 20# WEIGHTED VEST ON!!!!!*** I AM SUPER PROUD!!!!!!
1

Sbiscotti

Dang! Way to go KerriB. I haven't done a wod with a weight vest yet. Right now I'm doing a bit of back to basics to work on technique. The Open this year and focusing on standards reminded me that even experienced crossfitters need to check themselves every now and again, so i'm incorporating technique focused slow-mo air squats and flash pushups into my warm ups.

Today's WOD:

20 min AMRAP
10 Push Press (115/85)
20 Box Jumps (20")
30 Double Unders

My Score: 8 Rounds + 10 Push Press (55) + 2 Box Jumps

It killed me to do only 55#. It's been awhile since we've had a gym wod that I couldn't do prescribed, but two months off with a messed up rotator cuff - I really hadn't realized how much strength I had lost. I started off with 75# but after one round, Drew pulled two plates off saying I was losing form. Time to get push presses and push jerks back into my strength wod rotation.

XFitMojoMom

I love push presses!! Way to go! - that shoulder will heal and you'll get back to getting that Rx.

kerriBB37

Dang! Way to go KerriB. I haven't done a wod with a weight vest yet. Right now I'm doing a bit of back to basics to work on technique. The Open this year and focusing on standards reminded me that even experienced crossfitters need to check themselves every now and again, so i'm incorporating technique focused slow-mo air squats and flash pushups into my warm ups.

Today's WOD:

20 min AMRAP
10 Push Press (115/85)
20 Box Jumps (20")
30 Double Unders

My Score: 8 Rounds + 10 Push Press (55) + 2 Box Jumps

It killed me to do only 55#. It's been awhile since we've had a gym wod that I couldn't do prescribed, but two months off with a messed up rotator cuff - I really hadn't realized how much strength I had lost. I started off with 75# but after one round, Drew pulled two plates off saying I was losing form. Time to get push presses and push jerks back into my strength wod rotation.

You'll get to that Rx in no time! Safety first though. I get in that mode sometimes where I think I can do more. Usually it's me and 4-5 guys in a group so I try to keep up. lol.