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16-Dec-06, 01:40 AM
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#376
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Registered User
Join Date: Apr 2006
Posts: 1,416
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12/15
Biked to gym
Short warm-up
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups: unbroken
10 Push-ups: broken after rd 7
15 Squats: unbroken an to 18" box
15 rounds in 19:55 - 1:19 average per rd.
Pushups for rounds 8 - 15 went 7/3 with the 3 being from the knees, pushups are the sticking point, but I do feel they are getting better slowly.
I think this is the best WOD to get started on Crossfit. It really give you an idea what you are in for! Its the one I always recommend for first timers.
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16-Dec-06, 02:39 PM
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#377
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Registered User
Join Date: Apr 2005
Location: Montana
Age: 38
Posts: 2,880
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Seems to be one of Greg Glassman's favorites, too. Sure comes up a lot.
__________________
I can do all things through Him who strengthens me.
—Philippians 4:13
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16-Dec-06, 04:10 PM
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#378
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Site Moderator
Join Date: Mar 2006
Location: seattle
Age: 29
Posts: 3,202
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Quote:
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Originally Posted by tim_mcf
Seems to be one of Greg Glassman's favorites, too. Sure comes up a lot.
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comes up too much for my liking! i agree though cindy is probably the best WOD to start with. i remember it was my very first WOD on my very first session with my trainer. he even made me do suspended push-ups. i remember thinking...this is nuts & so incredibly hard. then i was sore for over 1 week.
jdr, great job on cindy! that's a PR for you right? push-ups are hard for me too. you did fantastic. have you tried 'mary' before? |
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16-Dec-06, 10:09 PM
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#379
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Registered User
Join Date: Apr 2006
Posts: 1,416
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Gymgirl, yes it's the most rds I've done but since I did some of the pushups from the knees I didn't put PR. No Mary yet, will try next time.
12/16
A.M. Karate workout
Arrived at the gym at 4 pm
CFWU x 2
" CrossFit Total"
Back squat, 1 rep : 365 to 18" box
Shoulder Press, 1 rep : 155
Deadlift, 1 rep : 450
Total: 970
I feel this is a better, more accurate, total than last time(1005).
I went from 365 to 405 and missed it twice. Using the box I know I am going low enough to meet the CF standard. So for now 365 it is.
155 is all I got for presses, missed 160.
I may be able to go a little higher on the Dead's, no misses.
Last edited by JDR3; 17-Dec-06 at 02:17 AM.
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17-Dec-06, 12:16 PM
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#380
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Registered User
Join Date: Apr 2005
Location: Montana
Age: 38
Posts: 2,880
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Good work. I wish I had that kind of raw strength. What was your pre-crossfit exercise history like?
__________________
I can do all things through Him who strengthens me.
—Philippians 4:13
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17-Dec-06, 10:37 PM
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#381
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Registered User
Join Date: Apr 2006
Posts: 1,416
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Thanks Tim, Pre CF was basic weight lifting- Back and Bi's twice a week. And same with chest and tri's with squat thrown in once or twice a week. Cardio was all eliptical every workout. No running besides basketball now and then. Started lifting in 1996 after my wife had finished her schooling.
Last edited by JDR3; 17-Dec-06 at 10:39 PM.
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17-Dec-06, 10:52 PM
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#382
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Registered User
Join Date: Nov 2003
Posts: 389
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what kind of workouts are these? Is it for losing weight or what? Ive read quite a few pages and it seems way too intense for me |
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17-Dec-06, 10:54 PM
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#383
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Registered User
Join Date: Apr 2006
Posts: 1,416
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12/17
Morning 5k fun run with Pierini and another buddy from Karate.
Time was 25:06 - a PR for me by over 2 min.
Very surprised and happy with the effort. My goal was anything under 27.
The rest of the day was spent on finishing up Christmas things which of course took longer than planned so did not make it to the gym today.
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17-Dec-06, 11:11 PM
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#384
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Registered User
Join Date: Apr 2006
Posts: 1,416
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Hi Stang, These are workouts from Crossfit.com - They are intense but are great for building strength and endurance. The other nice thing is you get a great workout generally under an hour and that includes warmup. Most of the workouts are full body with a lot of compound movements. As far as loosing weight goes I have lost a little but it has reshaped me more. Am definitely overall stronger but for me the biggest benefit is the endurance it has given me. There are 4 or 5 of us who post here who do Crossfit. |
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17-Dec-06, 11:16 PM
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#385
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Site Moderator
Join Date: Mar 2006
Location: seattle
Age: 29
Posts: 3,202
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great job on the 5k fun run and PR! that is a great time!
hope you and no-frills had a nice weekend!
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18-Dec-06, 07:28 AM
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#386
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I need a title!
Join Date: Apr 2006
Location: Boston
Posts: 3,638
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good job on the 5k jdr - i am impressed you guys got up early and ran in freezing temps!
oh and crossfit rules! I am so happy i discovered it (thanks to the people here!) as i need never do a boring cardio session again!
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18-Dec-06, 10:04 AM
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#387
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Site Admin
Join Date: Dec 2004
Location: Sacramento, California
Age: 53
Posts: 6,191
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Even though I personally congratulated you on your 5k PR, I just want to go on record here at Discuss Fitness to congratulate you again. You've really added several notches to your fitness belt in 2006 proving once again that hard work and a great training ethic will always get the job done.
I hope you'll be able to join me for the New Year's Eve 2 miler.
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18-Dec-06, 10:44 PM
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#388
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Registered User
Join Date: Apr 2006
Posts: 1,416
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Thanks Gymgirl and Minime, I think having people to chase helped me a lot!
And thank you again Pierini for getting me started on CF.
12/18
1/2 mile warm up run @ 7.0
CFWU
" Lynne"
Five rounds for max reps of:
Body weight bench press: BWT 241
Pull-ups
BP = 245 lbs.
BP/PU
4/12
4/10
3/8
1/6
1/7
BP - PU
13 - 43
Happy to report no pain in the shoulder today. So time to be smart and start
building my endurance back up for dips and bench press.
Happy to be doing body weight bench press again.
Finished with 1/2 mile run @ 8.5 |
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18-Dec-06, 10:55 PM
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#389
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Site Moderator
Join Date: Mar 2006
Location: seattle
Age: 29
Posts: 3,202
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wow nice job on lynne! you sure did a lot of pull-ups, you seem to be cranking out more of those! congrats on being able to bench your bw again, and very glad to hear the shoulder is feeling better! it's so frusterating to be limited by injuries. ready for fight gone bad tomorrow? that looks painful, maybe my trainer will have me skip it.
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21-Dec-06, 01:34 AM
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#390
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Registered User
Join Date: Apr 2006
Posts: 1,416
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12/19
A lot sorer from Lynne than I thought I would be, but a good sore.
Decided it would be better not to try Fight Gone Bad and Karate together.
Wanted a good effort at Karate. Good hard workout, everything loosened up. Good decision.
12/20
Biked to gym
Shorten CFWU x 2
" Fight Gone Bad!"
Three rounds of:
Wall-ball, 20 pound ball : 84
Sumo deadlift high-pull 75 pounds : 51
Box Jump 20" box : 45
Push-press 75 pounds : 51
Rows: sub Kettlebell swing 35 pound db : 54
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep.
Total: 285
8 reps better than on 9/16/6
This is one of the WOD's thats you know is killer and just have to battle through.
No shot at doing back squats after this!
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