CrossFit

Discussion in 'The Mainboard' started by Heavy Mental, Sep 15, 2011.

  1. Fidelio

    Fidelio black, blue and overcast with lightning
    Donor

    Def doable, but I don’t have a site for programs. Might want to get a rope, couple med balls, KB and box.

    I want a squat rack
     
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  2. SkilleyBinner

    SkilleyBinner Well-Known Member
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    Yes it is doable. That is a pretty good start for equipment.

    This site has some decent wods posted. Beginner- fitness; Intermediate- Performance; Advanced- Competition.
    https://www.crossfitinvictus.com/wod/

    You can always google substitutions for any movements that require something you don't have the implement for.

    Good luck!
     
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  3. Heavy Mental

    Heavy Mental Non Serviam
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    Totally doable. I probably wouldn't belong to a gym if I had those things.
     
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  4. john fairfax

    john fairfax An expert at baccarat
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    http://www.thewodgenerator.com/category/wod-generator-by-equipment/
     
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  5. THEBLUERAIDER

    THEBLUERAIDER Well-Known Member
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    Thanks everyone. I have a bench and a set of battle ropes too.
     
  6. Fidelio

    Fidelio black, blue and overcast with lightning
    Donor

    You fuck. Sandbagging the fact that you have your own box
     
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  7. DUCKMOUTH

    DUCKMOUTH People don’t you know, don’t you know
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    Southern Mississippi Golden Eagles

    3 months in and dropped 20 plus pounds.

    Starting to get lean.
     
  8. THEBLUERAIDER

    THEBLUERAIDER Well-Known Member
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    Haha. I need a new pull-up bar, a medicine ball, maybe a kettle bell (but I would prefer dumbbells).
     
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  9. john fairfax

    john fairfax An expert at baccarat
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    SmartWod is the app I was looking for earlier that helps you create wods based on your equipment.
     
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  10. THEBLUERAIDER

    THEBLUERAIDER Well-Known Member
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  11. THEBLUERAIDER

    THEBLUERAIDER Well-Known Member
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    One last question (for now). Do you all just do the workout of the day, or do you add something else with it?
     
  12. john fairfax

    john fairfax An expert at baccarat
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    at my box there is a strength component such as squats, deadlifts, bench press etc then the wod.
     
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  13. THEBLUERAIDER

    THEBLUERAIDER Well-Known Member
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    I like the sound of that. Any chance you have any programming info on that? Or is it just a normal chest workout, etc.?
     
  14. john fairfax

    john fairfax An expert at baccarat
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    They’re just strength based exercises targeting one area. Ours vary based on what interests the coach. Sometimes they’re to build up one rep max other times they’re endurance based.

    You could just do something like 5-3-1.
     
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  15. SkilleyBinner

    SkilleyBinner Well-Known Member
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    Same as John.

    For example...(Part A is strength component and Part B is the metcon)

    A.
    Every 3 minutes, for 15 minutes (5 sets):
    Back Squat x 2 reps

    Goal is to make all five sets heavy. Your goal will be to establish a new 2-RM PR by the final set.

    B.
    Three rounds for time of:
    60 Double-Unders
    15 Thrusters (95/65 lbs)
    10 Burpee Box Jump-Overs (24″/20″)
     
  16. MoJo

    MoJo It bees that way sometimes...
    Southern Mississippi Golden EaglesNew Orleans Saints

    Most gyms put the WOD on their website. I know you're limited on equipment, but I bet you could do most workouts with a simple mod or two. Just look up a gym in your area.

    9/11 memorial WOD today:

    Weightlifting
    Front Squat (20 Minutes to Find a 1RM)


    Metcon
    9/11 Memorial WOD (Time)

    400M Run

    11 Box Jumps 30/24

    11 Thrusters 125/85 (125 deaths at The Pentagon)

    11 Burpee Chest to Bar Pull-Ups

    11 Power Cleans 175/125 (AA Flight #175, south tower)

    11 HSPU

    11 American KB Swings 53/35

    11 T2B

    11 Deadlifts 175/125 (175# = 77kg = Flight 77)

    11 Push Jerks 110/75 (110 = number of floors in each tower)

    400M Run
     
  17. THEBLUERAIDER

    THEBLUERAIDER Well-Known Member
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    Great stuff guys. Thanks again.
     
  18. THEBLUERAIDER

    THEBLUERAIDER Well-Known Member
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    What the hell does this mean?

    A. AB 60 sec @ HIGH effort for max calories; rest 90 sec x 4-5 sets
     
  19. THEBLUERAIDER

    THEBLUERAIDER Well-Known Member
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    Assault bike?
     
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  20. john fairfax

    john fairfax An expert at baccarat
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    Yeah should be assault bike
     
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  21. Doc Louis

    Doc Louis Well-Known Member
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    Yeah. That piece of cardio equipment that made a comeback from the 80's
     
  22. THEBLUERAIDER

    THEBLUERAIDER Well-Known Member
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    Do y’all just wear regular running shoes?
     
  23. rv12

    rv12 Cowabunga
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    Nike Metcons are the shoe of choice at my gym.
     
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  24. john fairfax

    john fairfax An expert at baccarat
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    I wore running shoes for awhile but shifted to Nanos for most days. I do wear running shoes for any workout that has running though.
     
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  25. strike

    strike Well-Known Member
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    Never gotten a bar muscle up before. Tried banded for the first time today for our workout then tried them without the band afterwards. Was able to string a few together pretty easily. Band helped a ton with getting the technique down and finally getting over the bar.
     
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  26. Kevintensity

    Kevintensity "you're full of beans and so is your old man"
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    I tried for the first time ever back in January. Took about three tries, and finally got one. Ripped the hell out of my hand and didn't work out for a couple weeks
     
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  27. Fidelio

    Fidelio black, blue and overcast with lightning
    Donor

    Nano 8.0. I don’t really run at the gym anymore. Do one long distance trail run per week.

    58FEACF1-DF45-4AEE-874C-F8FCECE6D38F.jpeg
     
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  28. THEBLUERAIDER

    THEBLUERAIDER Well-Known Member
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    How long is your long distance run? I’ve run a few halfs and have another one coming up
     
  29. Fidelio

    Fidelio black, blue and overcast with lightning
    Donor

    between 7-10 mi generally, but always in the hills and single track trails

    pavement doesn’t work for me

    u should visit the distance running thread
     
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  30. THEBLUERAIDER

    THEBLUERAIDER Well-Known Member
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    Yeah I’m in there. Rarely post. Thanks again.
     
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  31. Upton^2

    Upton^2 blocked just a park away, but I can't really say
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    Usually wear metcons but nano 8s were on sale on amazon this week. Got a pair for 70 bucks, needed a new pair so figured I’d try
     
  32. Kevintensity

    Kevintensity "you're full of beans and so is your old man"
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    My favorite pair are reebok speed tr2.0

    Stable for lifting, comfortable to run in. I prefer them much more than my metcon 3s
     
  33. john fairfax

    john fairfax An expert at baccarat
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    Had a cardio intense wod yesterday and a crossfit games athlete only beat me by two reps :smug:

    He always gets super competitive with me on cardio days and he knew my score before he posted his so I’m going to assume he cheated.
     
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  34. Heavy Mental

    Heavy Mental Non Serviam
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    what was the workout/your score?
     
  35. john fairfax

    john fairfax An expert at baccarat
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    16' EMOM
    1: Max Assault Bike in 45 seconds
    2: 15 GHD sit-ups
    3: Max 50' sprints
    4: rest

    176 reps
     
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  36. Heavy Mental

    Heavy Mental Non Serviam
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    Nice good job!

    What were you hitting on AB cals for 45 seconds?
     
  37. john fairfax

    john fairfax An expert at baccarat
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    26-21-17-13

    I wish I could do that over again because I had a terrible strategy on the last round especially. I went for consistent pedaling but should have just sprinted, taken a quick breather then sprinted again.
     
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  38. THEBLUERAIDER

    THEBLUERAIDER Well-Known Member
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    Did my first class today. Holy shit, running and StrongLifts 5x5 do not prepare you for this.
     
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  39. Fidelio

    Fidelio black, blue and overcast with lightning
    Donor

    Helps in some ways, but it’s a good balance.
     
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  40. Capstone 88

    Capstone 88 Going hard in the paint
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    Alabama Crimson TideAtlanta BravesTennessee TitansNashville Predators

    You did cardio? You have forsaken the lifting thread
     
  41. THEBLUERAIDER

    THEBLUERAIDER Well-Known Member
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    St. Louis CardinalsTennessee TitansNashville PredatorsMiddle Tennessee State Blue Raiders

    I haven’t done much of anything since October. I was just doing 5x5 while training for my half. I usually do more cardio than lifting. If you saw how much I weight I lift, I’d be kicked out of that thread anyway.

    On another note, what are your thoughts on the Keto diet?
     
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  42. Capstone 88

    Capstone 88 Going hard in the paint
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    It’s fine for the average person. Not great if you’re trying to increase lifting/athletic performance
     
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