Crossfit

[allwildgirl]

Okay, so I've been curious for a while. I usually go look at the workout of the day on the Crossfit site and laugh, but today when I looked it looked doable (though highly modified) - 5 sets of bench press, max reps, with your body weight (yeah, right) and 5 sets of max reps pull-ups.

So off I went. I set my bar at 75 lbs which is just over half my body weight. With my SO spotting me, I managed to eke out 5 measly reps. So I dropped the weight to 55 lbs and cranked out four more sets of 10, and trust me, that last rep on each set was HARD! Then I did 3 sets of pull-ups using the band (like in P90X) and 3 sets of 10 reps of underhand barbell rows with 55 lbs. I threw in 20 push-ups, for good measure. And I'm FRIED!

Does anyone else do Crossfit? Are you able to do the WOD or do you have to modify sometimes? I really like the concept of it, but man, did I ever feel weak!

 

[lioness]

Hi Shelley,

I have become a Crossfit Freak!! I was first introduced to it through a fitness bootcamp that I went to. The hardest WOD I did (and didn't complete) was Murph. It was a mile run, 100 pull ups, 200 push ups, 300 squats and a mile run. I spent a hour and still had 110 squats to do and 1/2 mile to run and then I stopped. I just couldn't do it any more.

Most of the time I modify, especially on the weight part of it. I also modify if I don't have the equipment. I love exploring the affiliate crossfits. I have a file folder full of workouts. My friend and I go to a park on Tuesday and Thursday and do these workouts. They are lots of fun and very effective. I find myself doing these more and more. I have a big backyard and a nice covered carport so most weekends my sister and I are out there doing some kind of crossfit workout. I have actually been doing more crossfit workouts than videos lately.

 

[Lynn M.]

Hi Shelley-

I've never tried it, but at the gym I go to one of the personal trainers does it. He's been at it for about 4 months now and he said he's never been in better shape.

I don't know him well enough to say that he looks any different than he did then, but I do see him doing his various workouts when I'm up there and he's pretty wiped at the end. They look pretty intense!

I've been thinking about trying it, but haven't made the leap to it yet.

Take care, Lynn

 

[allwildgirl]

Thanks for the input, Jane! There's a Crossfit gym near me, but it's REALLY expensive! So I think I'll just try some of the WOD (the ones I have equipment, etc. for) mixed in with everything else I do and see how it goes.

Lynn - leap with me!

 

[Lynn M.]

Hey Shelley-

I may just do that! When are you thinking of starting? I'd be game to start next Monday if you are? I'll be your check in buddy if you want one.

Lynn

 

[SRP]

Shelley - A good friend of mine does the CrossFit WOD's. Usually he modifies them a bit. He likes to take his workouts outside - he's been known to run up a nearby mountain and do "weight lifting" with rocks on the way up. Anyhow, he'll do some of the work in the gym and some outside. He loves CrossFit and says it really works him hard.

If you have any questions, maybe you can ask me and I can ask him.

Good luck in your leap!

 

[gogigi]

>Okay, so I've been curious for a while. I usually go look at
>the workout of the day on the Crossfit site and laugh, but
>today when I looked it looked doable (though highly
>modified) - 5 sets of bench press, max reps, with your body
>weight (yeah, right) and 5 sets of max reps pull-ups.
>
>So off I went. I set my bar at 75 lbs which is just over half
>my body weight. With my SO spotting me, I managed to eke out
>5 measly reps. So I dropped the weight to 55 lbs and cranked
>out four more sets of 10, and trust me, that last rep on each
>set was HARD! Then I did 3 sets of pull-ups using the band
>(like in P90X) and 3 sets of 10 reps of underhand barbell rows
>with 55 lbs. I threw in 20 push-ups, for good measure. And
>I'm FRIED!
>
>Does anyone else do Crossfit? Are you able to do the WOD or
>do you have to modify sometimes? I really like the concept of
>it, but man, did I ever feel weak!
>
I've never attempted one of their workouts, but I've watched the clips in awe. You had yourself a GREAT workout today.

Angela

 

[lioness]

I forgot to mention in my previous post but there are scaled back WODs that are listed. On the crossfit main page, go to Start here and click on the link to BrandX Scaled Workout.

Also under the FAQ section there is a section for substitutions, so if you don't have a particular piece of equipment, they will give you an option for something else.

 

[andtckrtoo]

Which Cross Fit site are y'all refering to? I use www.jerseycrossfit.com. MOST of those workouts look doable, but not all. Some I just get tired reading them!

 

[Gayle]

Drinking the CrossFit kool-aid here!! :7

Wow, Shelly! "Lynne" is a tough WOD to cut your teeth on, but it sounds like you scaled and modified it pretty well.

I do WODs 2 to 4 times a week - sometimes the HQ WODs at www.crossfit.com, sometimes WODs from another affiliate, sometimes WODs that I make up on my own. On the non-WOD days, I slip in a Cardio Coach or kettlebell DVD.

I always modify as needed...usually on the amount of weight. Scaling and modifying is STRONGLY encouraged. As long as you're approaching the WOD with the intended intensity (which it really looks like you did with "Lynne") then you'll totally get the benefits. Also, the weight for women is usually 60% of the rx'd weight.

One thing I've found with CF is that it's really easy to overdo it in the beginning and burn out. I did that last summer. I was doing 5-6 scaled WODs straight a week and crashed and burned hard in about 6 weeks. That's why now I'm doing fewer WODs in a week, and following a 3 on/1 off or 2 on/1 off schedule, with good rest days.

CrossFit BrandX posts nicely scaled, but still challenging, versions of the HQ WODs everyday.

http://www.crossfitbrandx.com/index...16/?f=16&sid=74059d7b82f8aa7e7fa9cdcec3157228

Have fun!

 

[Gayle]

>Which Cross Fit site are y'all refering to? I use
>www.jerseycrossfit.com. MOST of those workouts look doable,
>but not all. Some I just get tired reading them!
>
>

I use their WODs a lot! They do a lot with kettlebells. Totally fun!

The CrossFit head quarters site is at www.crossfit.com, but a lot of affiliates post their own daily WODs. I think the folks at www.newjerseycrossfit.com are kettlebell specialists, so incorporate them into most of their WODs.

 

[allwildgirl]

Thanks for all the info, everyone! I'm SORE today. I can really feel my pecs and my lats! Good thing I'm working legs, huh? I figured B&G Leg Blast would be a good way to follow up yesterday's intensity.