Crossfit

Crossfit is a fitness program that I participate in, doing the "Workout of the Day" from the main site on a 3 on, 1 off basis. This is the best page to start if you are curious about this program. Watch the videos posted on this page, my favorite linked there is Nasty Girls.

If you go to gym and don't have specific goals or are bored doing the same thing, you should really give Crossfit a chance. Start here. If you want to lose weight and try Crossfit, read this first. If you aren't a fitness god, don't just jump right into the 3-on/1-off WOD as prescribed on the main Crossfit page. You will get burnt out really quickly, and probably not stick with it long enough to start "Drinking the Kool-Aid." Brand-X has scaled down versions of the workouts everyday for when you are starting out.

snapshot20090402212950.jpgI started doing Crossfit in July of 2008. I don't know if it's because my metabolism is finally slowing down, or because of some other coincidence, but I have built muscle and strength faster than any other workouts I have done before. The workouts of the day are prescribed by the official site, so I don't have to think about the training regiment. Also, it is different everyday and this keeps the workouts from getting boring.

There is so much to work on; From gymnastics moves to Olympic Lifts, there is always a new skill that you want to learn and improve upon. My body is developing strength nicely. My running speed is still improving, and so are my heavy lifts. I am learning gymnastics movements I never dreamed I could do. Crossfit is an awesome program and I see it keeping me busy, growing and learning for years to come.

Here are my personal bests for the 'named' workouts and other Crossfit work-outs:

CROSSFIT

The Benchmark Girls

Name

Description

P.R.

Notes

Angie

100 pullups
100 pushups
100 situps
100 squats

34:0615 minutes faster, first time as Rx.

Barbara

5 rounds with 3 minutes rest:
20 pullups
30 pushups
40 situps
50 squats

2:46,
2:38,
2:43,
3:43,
3:26*		27 May 2009, Barbara Lite 
(Latest Barbara Lite 11 Sep 2009, A little slower: 2:23, 2:57, 2:48, 3:17, 3:55)

Chelsea

Each minute on the minute for 30 minutes:
5 pullups
10 pushups
15 squats



Cindy

Total rounds in 20 minutes:
5 pullups
10 pushups
15 squats

15
+ 5 pullups, 10 pushups, 11 squats
10 Nov 2009.

Diane

21-15-9
Deadlift 225 lbs
Handstand pushups

8:01*13 Sep 2009. 185lb Deadlift. Bridged HSPU.

Elizabeth

21-15-9
Clean 135 lbs
Ring dips

12:47*12 October 2009. 115lb Cleans. 2:03 improvement.

Fran

21-15-9
Thruster 95 lbs
Pullups

6:25*

11 October 2009. 80lb Thrusters. 1:08 Improvement.

Grace

30 reps for time:
Clean and jerk 135 lbs

7:23*

95lbs. I'm still working on form. A lot of room for improvement here.

Gwen

15-12-9
Clean and Jerk
Touch and go at floor.  No regrip, no dumping.  Rest as needed.  Report load. 



Helen

3 rounds for time:
400 meter run
1.5 kb swing (21 reps)
12 pullups

11:432:30 improvement

Isabel

30 reps for time:
Snatch 135 lbs

3:49*

Only 70lb. First time I have ever done barbell snatch, so my form needs a lot of work.

Jackie

For time:
1000 meter row
Thruster 45 lbs (50 reps)
Pullups (30 reps)

11:25*900m row / 100m run.

Karen

For time:
150 wallball shots

8:44*Only 8 pound ball.

Linda

10-9-8-7-6-5-4-3-2-1 for time:
Clean 3/4 bodyweight
Bench bodyweight
Deadlift 1.5 bodyweight

~21 min*10-8-6-4-2
115lb Clean, 130lb Bench, 205lb Deadlift

Mary

Total rounds in 20 minutes:
5 handstand pushups
10 1-legged squats
15 pullups



Nancy

5 rounds for time:
400 meter run
Overhead squat 95 lbs (15 reps)



The New Girls

Name

Description

P.R.

Notes

Annie

50-40-30-20-10 for time: 
Double Unders
Situps

7:0929 Oct 2009, PR by 2:35. Brought my own good jumprope, changed everything.

Eva

5 rounds for time:
800 meter run
2 pood KB swing (30 reps)
30 Pullups



Kelly

5 rounds for time:
400 meter run
30 Box Jumps (24 inch box)
30 Wallball Shots (20 pound ball)



Lynne

5 rounds for max reps:
Bodyweight Bench Press
Pullups

BP-5,5,4,4,3
PU-20,14,14,11,5		Only 155 pound bench. First 20 pull-ups were dead hang!

Nicole

Total rounds in 20 minutes:
400 meter run
Max rep pullups (note number for each round)

7 Rounds
12, 11, 8, 6, 8, 8, 6		The penny finally dropped on kipping pull-ups on my second set. Hoorah!

The Hero Workouts

Name

Description

P.R.

Notes

Badger
3 rounds for time:
95 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters


Daniel
For time:
50 Pull-ups
400 meter run
95 Pound Thruster, 21 reps
800 meter run
95 Pound Thruster, 21 reps
400 meter run
50 Pull-ups
17:45*35 Pull-ups
80/70 Pound Thrusters
ErinFive rounds for time:
40 pound Dumbbells split clean, 15 reps
21 Pull-ups		28:12*30lb Dumbbells, 50lb gravitron pull-ups (I did 105 the day before as well)
Griff
For time:
800 meter run
400 meter run backwards
800 meter run
400 meter run backwards


Jason
For time:
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups
34:35*Jumping bar muscle-ups. Still took all of my energy.
Josh
For time:
95 pound Overhead squat, 21 reps
42 Pull-ups
95 pound Overhead squat, 15 reps
30 Pull-ups
95 pound Overhead squat, 9 reps
18 Pull-ups


Joshie
3 rounds for time:
40 pound Dumbbell squat snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell squat snatch, 21 reps, left arm
21 L Pull-ups
35:59*30lb snatches. Mixed tuck sit pull-ups, kipping pull-ups, jumping pull-ups, and gravitron assisted pull-ups.

JT

21-15-9 reps of: 
Handstand push-ups
Ring dips
Push-ups

16:49*30lb dumbbell shoulder presses instead of handstand push-ups.

Michael

Three rounds for time of:
Run 800 meters
50 back extensions
50 situps

19:54

Almost 90 second improvement. 

Mr. JoshuaFive rounds for time of:
Run 400 meters
30 Glute-ham sit-ups
250 pound Deadlift, 15 reps		30:49*Decline sit-ups. 185lb Deadlifts.

Murph

1 mile run
100 pullups
200 pushups
300 squats
1 mile run

46:51*First mile was under 6 minutes, second was harder at around 10. Cut short to 75 pull-ups, 150 push-ups, 225 squats because I just didn't have it.

Nate

Total rounds in 20 minutes:

2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

9 rounds* + 2/4

1 falsegrip pull-up/ring dip per muscle up. 80lb push press instead of handstand push-ups. 1.5 pood kb

Randy
For time:
75 pound Power snatch, 75 reps


Ryan

Five rounds for time of:

7 Muscle-ups

21 Burpees

74:44*That's right, almost 75 minutes. Did 21 Pullups/21 Dips instead of 7 Muscle-ups, most were 50lb gravitron. Fuck burpees. Fuck this work-out. Glad I finished it though.
Tommy V
For time:
115 pound Thruster, 21 reps
15ft Rope Climb, 12 ascents
115 pound Thruster, 15 reps
15ft Rope Climb, 9 ascents
115 pound Thruster, 9 reps
15ft Rope Climb, 6 ascents


Other Crossfit Benchmarks

Name

Description

P.R.

Notes

Tabata This

Rest 1 minute between exercises:
Tabata row
Tabata squat
Tabata pullup
Tabata pushup
Tabata situp



Tabata Something Else 

Total reps of:
Tabata pullups
Tabata pushups
Tabata situps
Tabata squats

331

Fight Gone Bad 

3 or 5 rounds of 1 minute per station, 1 minute rest after completing a round of all five stations.
Wall-ball - 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull 75 pounds (Reps)
Box Jump - 20" box (Reps)
Push-press 75 pounds (Reps)
Row - calories (Calories)



Filthy Fifty

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

32:03*9 Nov 2009. 8 pound wall ball, over 30 minute improvement (I think it has been over 10 months)!

The Chief

Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles

4+3+3+3+3=16* 

110lbs power clean

Nasty Girls3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps		15:32*115lbs power cleans, 1 false-grip pullup, 1 ring dip per Muscle-up.

30 Muscle-ups

For time:

30 Muscle-ups

7:55*5 Oct 2009. 2:20 faster than last time. Subbed 30 false-grip pull-ups and 30 ring dips, interleved. Still don't have a strict muscle-up.
Crossfit Total
Back Squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
255lbs +
115lbs +
325lbs = 695lbs
4 Nov 2009. 20lb improvement.

Miscellaneous Crossfit Workouts

Name

Description

P.R.

Notes





Clean1RM
185lbs

Push Press

1RM

125lbs


Push Jerk1RM145lbs6 Sep 2009

Weighted Pull-Ups

1RM

90lbs

10 Oct 2009

3k Run

For time:
3k Run

11:27

9 Nov 2009, 3s improvement. 6:09/mile pace, or 9.8mph

5k Run

For time:
5k Run

19:06

9 Nov 2009, 30s improvement. 6:09/mile pace, or 9.8mph.

10k Run

For time:
10k Run

50:258:07/mile pace, or 7.4mph. POSE practice slowed this down.

15k Run

For time:
15k Run

1:29:23

9:35/mile pace, or 6.26mph


By Jared on 3:07 PM | 1 Comment | No TrackBacks

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1 Comment

Awesome setup you have to keep track of your wods.
Much easier to check here than the main site. :) Keep up the good work.. DB

Dan | June 23, 2009 5:16 AM | Reply

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