Month: September 2011

I tried CrossFit with a friend and it kicked my ass. You go through a warm up, which is a workout by itself, right into the actual exercise. Combined, a warm up and the workout takes generally about 30 minutes and it’s non stop action. The cost for this “gym” is around $150/month and each affiliate/licensed gym posts their workouts of the day (WOD) on their website. Which begs the question: What is to stop anyone from going to the website and doing the workout at home or their regular gym and save $150 or so/month? Nothing. Most of the equipment used can be found at a regular gym or even your home since a lot of the exercises use your body as resistance. But for those of you that like to show off and compare your time on a whiteboard with others doing the same exercise go for it. It may boost your ego. Especially if you hit an insane time because you cheated on your exercises, but the trainer/timer doesn’t want to say anything because you pay them a lot of money. For the rest of us go to the websites, find the WOD’s and kick your ass. – http://www.crossfit.com/cf-affiliates/

 

Here are some example workouts.

If you don’t know what they are or how to do them properly, instruction videos can be found on YouTube/Google.

Example 1 Warm Up – Agility drills – lunges front and back, hops bilateral and single leg, shuffle and crossovers…etc 2 Rounds for time: Thruster – 9 Lunges – 20 steps Thruster – 9 Knees to Elbows – 20 Thruster – 9 Pull Ups – 20 Thruster – 9 Burpee Broad Jump – 20 Thrusters are to be done with 115 lbs. Lunges are overhead with 45 lb plate. Broad jump is 6ft.	Example 2 For time: 25 Walking lunge steps 20 Pull-ups 50 Box jumps, 20 inch box 20 Double-unders 25 Ring dips 20 Knees to elbows 30 Kettlebell swings, 2 pood 30 Sit-ups 20 Hang squat cleans, 35 pound dumbbells 25 Back extensions 30 Wall ball shots, 20 pound ball 3 Rope climb ascents Eight rounds for max reps of: 75 pound Push press, 20 seconds Rest 10 seconds Jumping alternating lunge, 20 seconds Rest 10 seconds
Example 3 3 Rounds 3-6-9 reps of: Deadlift (275) Handstand Push Up Then run 400 meters 3 rounds 3-6-9 reps of: Kb Snatch (53) each arm Muscle Up Then Run 400 m	Example 4 Warm Up – wall walks, sit ups. Med Ball ab circuit Strength – Press 80% x 1, 85% x 1, 90% x 1+ 30 seconds on 30 seconds off for total reps of: Push Press (115) Box Jump 24″
Example 5 Wall Ball – 20 lb ball, 10 ft target Sumo Deadlift High Pull – 75 lbs Box Jump – 20″ box Push Press – 75 lbs Row – for calories One minute at each station with a one minute rest. 3 rounds as many reps as possible at each station.

 

And here are some CrossFit hotties: