Ok, fitness junkies...

[Switchback]

I know this tends to be a cross-fit thing, where you post a workout that you are particularly proud of, but I thought I would give it a try on here.

I know there are a few cross-fitters, but it works for anyone and can be quite a boost in motivation. Whether you are competing with a buddy for time/numbers or just looking for someone to appreciate the misery you put yourself through, it's a good time.

[Switchback]

I'll start with one I did last week.

It's called "Fran" and she is a b1tch!
You have to do only 2 exercises, 21 reps of each, 15 reps of each and then 9 reps of each.
The 2 exercises are:
-95# thrusters (the weight is in the front rack position, sitting on your collarbone. You do a front squat and as you stand up, you press your arms up, like doing a military press). It's a great exercise and works EVERYTHING!
-Pull-ups
I did it in 5:02. My previous time was 7:40.

Today, taken a week off with some sciatic nerve issues, I did a weird one:
-25 walking lunges
-20 pull-ups
-50 box jumps onto a 36" box
-30 dips
-20 40# dumbell renegade rows (think of doing push-ups off of dumbells and then alternating a row)
-20 knees to elbows (hang from a pull-up bar and bring your knees to your elbows)
-30 65# kettlebell swings
-30 sit-ups
-20 135# hang power cleans (stand erect, w/ barbell hanging at waist, jerk it up and catch it at your collar bone, called the rack position)
-25 back extensions
-30 20# wall balls (hold a medicine ball in front of you, do a full squat and toss it to a spot on a wall 10' from the floor, catch and repeat)
-20 handstand push-ups
I forgot my watch, but using the wall clock, I did it in just under 25 min.

[ButterChunk]

Just started with crossfit a few months ago. I'm not often able to stay on the WOD schedule due to work, but I try to catch up as time allows or mix in some of the ones I like. Anyway, my last work out -

7 rnds
21 shoulder presses (75#)
21 back extensions

I didn't keep track of the time, but I was finally able to get through all seven rounds of shoulder presses without breaking them into sets.

[Switchback]

...I was finally able to get through all seven rounds of shoulder presses without breaking them into sets.

I've been a pretty avid x-fitter for over a year now. Speaking from personal experience as well as coaching a buddy or 2 on the WODs, you do not always save time pressing through a set. Sometimes, it is actually faster, breaking it up. Once you start losing momentum, a break may serve you better. You can come back and race through the rest of the set, as opposed to slowly muscling your way through it in one set. (just a tip)

[bluelightzgrl]

I'm (very) new to Crossfit so my weights are low, which is still enough to hand me my a$s. But my last WOD was....

LIFTING/SKILLS DEVELOPMENT:
* Front Squat
* 5 x 5 at 80% of 1RM (done at 75lbs)
* Two Warm Up Sets


WOD:
(with dumbells 15lbs)
* Clean & Jerks
* Knees to Elbows
* Double Dumbbell Hang Power Snatch
* Knees to Elbows

30, 20, 10 for time

[Jynkxxie]

Well I do the cross fit workouts with a bit of a twist. I know you are "not supposed to" but, I do what I can of each exercise until I get fatigued and then I sprint for a few minutes, and go back to the exercise. That's just me. I am not so concerned with time or weight at this point, I just like doing the different exercises. Plus I workout alone, so the time thing is kinda hard.

[Switchback]

And your time was? :D


Oh, I tried pistols today, too. They are one legged squats, with 1 leg out in front of you. They are very hard to do because in order to keep your heel on the ground, the balance becomes a real challenge. I am still rolling back. I may go to weighted ones, as it may help with counter-balance.

[Switchback]

Well I do the cross fit workouts with a bit of a twist. I know you are "not supposed to" but, I do what I can of each exercise until I get fatigued and then I sprint for a few minutes, and go back to the exercise. That's just me. I am not so concerned with time or weight at this point, I just like doing the different exercises. Plus I workout alone, so the time thing is kinda hard.

You need a stop watch? :D I workout alone most of the time, too. The sprint thing is good for cardio. It probably makes the routines a little harder. X-fit is pretty flexible. The key is to keep a log and then you can track your improvement. The posted workouts on www.crossfit.com are only a guideline. I follow them pretty regularly, but I often go to affiliate sites to get other routines (such as the one I did today).

[bluelightzgrl]

And your time was? :D

The class had 20 minutes to get it done, no one finished. I was down to the last set of Double Dumbbell Hang Power Snatch and Knees to Elbows when the instructor called time because the next class was getting ready to start.

[Jynkxxie]

You need a stop watch? :D I workout alone most of the time, too. The sprint thing is good for cardio. It probably makes the routines a little harder. X-fit is pretty flexible. The key is to keep a log and then you can track your improvement. The posted workouts on www.crossfit.com are only a guideline. I follow them pretty regularly, but I often go to affiliate sites to get other routines (such as the one I did today).

Watch would be cooler. :p

[ButterChunk]

I've been a pretty avid x-fitter for over a year now. Speaking from personal experience as well as coaching a buddy or 2 on the WODs, you do not always save time pressing through a set. Sometimes, it is actually faster, breaking it up. Once you start losing momentum, a break may serve you better. You can come back and race through the rest of the set, as opposed to slowly muscling your way through it in one set. (just a tip)

Point taken...What I need to do is start keeping track of the time so I can chart my progress a little.

[The13ig13adWolf]

I'll start with one I did last week.

It's called "Fran" and she is a b1tch!
You have to do only 2 exercises, 21 reps of each, 15 reps of each and then 9 reps of each.
The 2 exercises are:
-95# thrusters (the weight is in the front rack position, sitting on your collarbone. You do a front squat and as you stand up, you press your arms up, like doing a military press). It's a great exercise and works EVERYTHING!
-Pull-ups
I did it in 5:02. My previous time was 7:40.

Today, taken a week off with some sciatic nerve issues, I did a weird one:
-25 walking lunges
-20 pull-ups
-50 box jumps onto a 36" box
-30 dips
-20 40# dumbell renegade rows (think of doing push-ups off of dumbells and then alternating a row)
-20 knees to elbows (hang from a pull-up bar and bring your knees to your elbows)
-30 65# kettlebell swings
-30 sit-ups
-20 135# hang power cleans (stand erect, w/ barbell hanging at waist, jerk it up and catch it at your collar bone, called the rack position)
-25 back extensions
-30 20# wall balls (hold a medicine ball in front of you, do a full squat and toss it to a spot on a wall 10' from the floor, catch and repeat)
-20 handstand push-ups
I forgot my watch, but using the wall clock, I did it in just under 25 min.

these look like training sessions devised by satan...kudos to you

[Jynkxxie]

O.k. I did the one legged squats today. I could go all the way, *** to heal three times with my right, and could get about half way down on the left. I did it just to try them, but it was at the end of my workout, so three was about all I could do.

[Switchback]

Did you do them with the other leg behind you or in front? Behind is easy. With the leg up front (the pistol) is a lot harder for me to balance.

[Jynkxxie]

Did you do them with the other leg behind you or in front? Behind is easy. With the leg up front (the pistol) is a lot harder for me to balance.

Sheesh....In front of me. LOL I did them exactly as you posted them. AND I DIDN'T fall over. So :p. I might "hit like a girl", but don't mess with my legs.