It’s been a while since I’ve crossfitted. I haven’t done this workout since the very first time I tried a crossfit workout.
“Helen”
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
Post time to comments.
The scaled down “pack” workout calls for 35 pound dumbbell swings which is about 1 pood, and I just happen to have a 1 pood kettlebell. I got to the AFC at about 9:10 and did the standard warm-up sans pullups. My sit-ups were on the floor instead of in the GHD because I think I’ve lost a bit of flexability. I can’t do dips, so I could only do 5, then 3 of them. It was 9:30 and I still had to do my last set of dips for the warm-up, but I skipped them so that I could start on the workout. I finished two rounds and didn’t think I could complete the third before they closed, so I skipped it.
Total time: 20:54 for two rounds.
I plan on running either a 5 mile or a 10k race in about a month and I haven’t been a consistent runner in about a year. Yesterday I decided that I had to get in shape. I ran about 3 miles, but felt so out-of-shape. I hadn’t felt that bad running that short of a distance since I started training for my first marathon in the spring of ‘02. I plan to continue running about three miles every day until I feel like I can kick it up to four or five.
Today’s crossfit workout is Angie and I may do a scaled-down version of it in addition to my running.
Today was a lazy day at home, but at 9:00 I noticed that today’s workout didn’t require any weights, and I’d even done it before.
“Tabata Something Else”
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Post total reps from all 32 intervals
my reps were
pull-ups: 3/3/3/3/3/3/1/1 total 20 (+3 from last time)
push-ups: 6/6/6/6/6/4/2/1 total 37 (-3)
sit-ups: 8/9/9/8/9/7/6/6 total 62 (-2)
squats: 11/11/11/11/11/11/11/12 total 89 (+6)
overall total: 208
Four weeks ago, I said that I hoped that this workout came up again soon. I guess I got my wish.
I haven’t crossfitted in a couple of weeks, but decided to do yesterday’s workout.
“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
I’ve done Cindy before and did six rounds, so last night I decided to just do six rounds. It took me 16 minutes so I probably should have done one more round, but I slacked.
I seem to always be doing pull-ups. Today was a rest day, but I haven’t been working out much, so I did yesterday’s workout.
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able.
Use as many sets each minute as needed.
I was able to do six sets, plus one pull-up. That’s five more pull-ups than last time. I like seeing progress.
Most of the workouts on crossfit have female names, but there are a small number of men’s workout and they are tough.
“Michael”
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
I didn’t think I could even do 50 back extensions, much less a total of 150, so I scaled it down to 35 back extensions and sit-ups. I skipped the back extensions on the last round too. Total time: 32:31 or so.
Another successful crossfit workout.
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Post total reps from all 32 intervals to comments.
My reps were
pull-ups: 5/5/2/1/1/1/1/1 total 17
push-ups: 7/7/7/7/5/2/3/2 total 40
sit-ups: 11/12/12/7/5/5/6/6 total 64
squats: 5/15/10/10/10/10/10/13 total 83
overall total: 204
Someone posted an mp3 mix with beeps at the 20 and 10 second intervals, and another sound that signals to switch to the next exercise. It helped me a lot to not have to always be looking at my watch. I hope when this workout comes up again that I’ll do a bit better at it.
It’s been a while since I worked out, with the holiday travel and all, but Hillary and I got into a nearby gym this morning. The Rxed workout for today was a 5k run. Running is one of the only crossfit workouts I can do as prescribed. Yesterday’s workout was a straightforward one named Barbara - 5 * (20 pull-ups, 30 push-ups, 40 sit-ups, 50 squats). I planned to do Barbara-lite by subtracting 10 reps from every exercise. I ran the 5k in 29:30 ish, and got through one set of Barbara in 6 minutes before giving up.
Since I’ve missed a number of workouts, I decided to combine yesterday’s all arms workout, 7 sets 1RM weighted pullups, and todays all legs workout, 400m walking lunges. After two times through my warmup (sans pull-ups and dips) I started the pullups.
10#, 15#, 20#, 25#, 30# (fail), 25#, 27.5#
The first 25lb. pull-up felt easy, I eventually got my chin barely over the bar on the 30#er, but I’m counting it as a fail. After the next 25# rep, I found a 2.5# weight and got a new PR.
Hillary wanted to try the lunges with me, so I found her and we headed to the track. The Rxed distance was 400m which would be 2.6 times around the track. After the first quarter I was already getting tired. I only made it one time around. I need to be able to work up to the 400m eventually.
Push Jerk 3-3-3-3-3-3-3 reps
45#, 55#, 75#, 95#, 95 (failed 3rd rep), 75, 75
I’ve done a few crossfit workouts, but I’ve never known how to warm-up for them. I’ve usually just done a few loops around the indoor track at the AFC, then done the workout of the day. Today I decided to try the official warmup and I realized I’m really out of shape. I think I need to go to the gym and just work on the warm-up! After the three rounds of warm-up, I was ready to go home. No squats tonight.
I can’t do olympic lifts yet, so I did a workout that I missed last week - a 5k run. I was able to do it in just under 30 minutes. I plan to schedule a session with a UVA trainer this week to get on the road of learning the lifts.
Today’s crossfit was all pullups; One pullup the first minute, two the second, three the third, etc… I got through five minutes plus two pullups. About a month ago I tried this workout and only got five minutes, so I guess this is a PR. I feel like I should be able to do more pullups though. Maybe I’d be better on a pullup bar that doesn’t wobble.
Yesterday’s workout didn’t require any kettlebells, boxes, olympic lifting, or tractor tires, so I was able to follow it to the letter. We were asked to do 7 1-rep max weighted pull-ups. The AFC doesn’t have dip belts, so I had to hold a barbell between my feet to add weight to my pullups. I warmed up with about five minutes of running, then did the WOD. I guess this was a PR since I’ve never done this workout before. My reps were 10#, 15#, 15#, 20#, 25#, 25#, 25#. Afterward, I did 3000m rowing in 14:07 and some elevated push-ups. I felt like I had a successful day.
I tried to do crossfit again yesterday.
“Elizabeth”
21-15-9 reps of:
Clean 135 pounds
Ring dips
Post time to comments.
This seemed a lot harder than my last one. First, I don’t know the Olympic lifts, so doing 21 cleans was pretty daunting. Someone at the gym who did undergraduate weightlifting gave me some good tips after he noticed my horrible form. After doing the first 21 cleans poorly, I stopped. Later I realized that I should have substituted 2X squats instead. The other workout in Elizabeth is ring dips. I don’t have access to rings so I did regular dips instead. Since ring dips are so much harder than regular dips, I should have done twice as many, but I was already doing 10lb. (the last 9 reps @ 8lbs) assisted dips and getting tired. I’ll work my way up to it. I added some rowing to my workout too - 1000m @ 3.5 resistance in 4:54.1
I don’t remember where I first read about Crossfit. I think someone mentioned it in a thread on Lifehacker. After reading their website I was hooked. Their style of intense scheduled workouts caught my attention. Yesterday I did my first crossfit workout, although slightly modified. The workout was named Helen (most of their workouts have women’s names) which consists of a 400m run, 21 1.5 pood kettlebell swings, and 12 pullups all done three times, and timed. I didn’t have access to any kettlebells so I did 45 lb. squats instead. After the workout, which took me 32 minutes, I could barely walk down the stairs because my legs were so weak.
This morning, my legs, biceps, and shoulders are pretty sore. I thought that I might do today’s workout, but it’s 120 pullups and 120 dips. Not gonna’ happen.