Community for CrossFitters, by Crossfitters & anyone interes

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  • missyjmet
    missyjmet Posts: 46 Member
    I am a physical therapist AND I do Crossfit. I think you can get a great workout with Crossfit, you just have to listen to your body. You can always modify all the exercises until you can perform them safely without risk of injury.
  • thecrossfitter
    thecrossfitter Posts: 424 Member
    How often do you do check your own total?
    We did our total right before we started Wendler (November), and then added 5lbs to our total (for calculation purposes) for the press and 10lbs for the squat. (Calculations were made off your 'working max' which is 90% of you actual max, and then we would lift at 85% 90% and 95% so this was safe in terms of moving up.) The majority of us actually made greater increases than this, so we retested again at the end of January/beginning of February. I've only been crossfitting for six months, so that's really all I got! (The only other time I had done total before this was in September.
  • thecrossfitter
    thecrossfitter Posts: 424 Member
    Today's work and WOD:

    A. Sumo Deadlift. Find a heavy 3.
    I hit 185lbs and it felt really good, but at this point I ran out of time so didn't get to max out.

    B. Spend 8 minutes working on form the moves used in the WOD. We used the following complex in the WOD and broke down each movement in the cycle:
    1 -Arm Russian KB Swing 55/35lbs
    1 -Arm KB Snatch 55/35lbs
    1 -Arm KB Windmill 55/35lbs
    1 -Arm KB Front Squat 55/35lbs
    1 -Arm KB Push Press 55/35lbs

    I scaled down to 20lbs

    C. WOD: 4 rounds. Each round is 3 minutes. Rest 90 sec between rounds. Do as many rounds as possible of this complex listed above, alternating right and left hand. ONE cycle = completing complex with right and left hand
    Coaches note on site and board and verbal:
    *Focus on quality of movement and tight form throughout each time trial

    I got 6 for all all four rounds (24 cycles total)

    Bonus:
    Max hold plank: 2:20
    I may have wussed out on this one.... (sheepishly walks away)

    Feelin' great! Good work today, all!

    Also - I registered for the open tonight!
  • thecrossfitter
    thecrossfitter Posts: 424 Member
    Morning Session
    A1) Sets of 5 thrusters
    A2) 5 sets of 20 strict toes to bar
    (To be in conjunction with thrusters)

    I only worked up to 65lbs on thrusters (poor planning), but I really got to focus on the t2b. I feel like for the first time they are finally really starting to click and I'm becoming much more controlled with them.

    B.) 2 Rounds, 3 minutes rest between
    -Row 500 meters
    -20 pull ups (used small band)
    -30 push up
    -40 abmat sit ups
    -50 air squat
    Times: 7:28, 7:52

    Back it at tonight after work for the games training group skill work and WOD! Now I'm off to go foam roll :)

    Enjoy your workouts today, my friends!
  • LisaCFSF
    LisaCFSF Posts: 258 Member
    Did Angie last night and my quads are crying now!!! It's a good sore though... :wink:

    100 Pull Ups
    100 Push ups
    100 SQUATS
    100 sit ups for time!!!

    25:50
  • snkeller24
    snkeller24 Posts: 459
    Did Angie last night and my quads are crying now!!! It's a good sore though... :wink:

    100 Pull Ups
    100 Push ups
    100 SQUATS
    100 sit ups for time!!!

    25:50

    By far one of my favorite work outs! Great time Lisa!
  • LisaCFSF
    LisaCFSF Posts: 258 Member
    :smile:
  • snkeller24
    snkeller24 Posts: 459
    Skillwork - Muscle Ups ... some day I'll join the club!

    5 RFT
    200M Run
    20 pullups
    200M Run
    20 push ups
    200M Run
    20 Sit Ups
    200M Run
    20 Squats

    Killer! Love the body weight longer WODS. Took me 52:19. I'm glad it was still warm out (for PA in Feb) that it wasn't miserable.

    Open Gym on Sunday ... will look through my stack of index card WODs to find something to do. I want to work on my Cleans as skill work
  • LisaCFSF
    LisaCFSF Posts: 258 Member
    *Modified 2* shoulder surgeries:

    50 knees to elbows* for toes to bar
    800 meter run
    50 push ups off the ball* for 25 hand stand push ups X 2 (no push press)
    250 single jump ropes for 150 double unders

    How do you guys log your CrossFit workouts on MFP, individual exs???
  • bargb
    bargb Posts: 4
    I start on Monday. I am very excited!!!
  • BuffERRN
    BuffERRN Posts: 109 Member
    Im looking to got into the CrossFit community, I have some friends and co workers that wear by it... How do I get started? Just show up? Any pointers? Is it a problem that I cant do pull ups?


    And it intimidates that PANTS off of me!!!!


    Please help!
  • LisaCFSF
    LisaCFSF Posts: 258 Member
    Im looking to got into the CrossFit community, I have some friends and co workers that wear by it... How do I get started? Just show up? Any pointers? Is it a problem that I cant do pull ups?


    And it intimidates that PANTS off of me!!!!


    Please help!


    If you're going to a box with your work friends, then they can introduce you to the box owner and others. If going somewhere alone, I'd go in and talk to the box owner & familiarize yourself with the people & equipment. A good CrossFit box will welcome you with open arms, some have beginner's skill classes, others will have a certified person to teach/train you proper techniques, and help you work your way into regular workouts. As far as pull ups, no problem. You can start with ring pull ups, progress to pull ups with the band or box to assist, and learn to kip. Welcome to my world, drink the Kool-Aid!!!
  • LisaCFSF
    LisaCFSF Posts: 258 Member
    I start on Monday. I am very excited!!!

    Enjoy!!!!! Welcome!
  • snkeller24
    snkeller24 Posts: 459
    Im looking to got into the CrossFit community, I have some friends and co workers that wear by it... How do I get started? Just show up? Any pointers? Is it a problem that I cant do pull ups?


    And it intimidates that PANTS off of me!!!!


    Please help!

    Not required, they'll help you get there ... eventually. 6 months in and I still don't have one. Others nailed it on the head - see if the box offers a free trial class or beginner classes. Most require some type of fundamental skill assesment/process.

    Good luck and welcome!
  • thecrossfitter
    thecrossfitter Posts: 424 Member
    Lots of great WODs in the past week since I've posted. I'll share some highlights!

    Fav WOD #1:
    3 Rounds:
    - 1 min max push press
    - 1 min max double unders
    - 1 min rest

    Total reps: 179
    Push press done at "intermediate" level for women: 45, 55, then 65lbs. (If you can't do double unders, do singles and every 3 singles count as 1 rep)

    Fav WOD #2:
    9 minutes:
    On the minute every minute complete 10 box jumps
    For the remainder of the minute do kettle bell swings (55 men/35 women)

    Count total kettlebell swings
    Score: 96 Rx

    FIRST TIME EVER doing a WOD Rx'ed! It took seven months! I know I'll still be scaling pretty much everything still, but this felt good :)
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