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Post by saxtor on Dec 15, 2008 14:51:50 GMT -5
I did a workshop with a trainer at my gym and did my first OHS with (not much) weight. Woo, those are fun, but tough. She also showed us low-back squats, which move the weight only a couple inches further down your shoulders than the traditional back-squat, but results in a whole different range of motion on the stand-up. It's wild shit.
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Post by quagmire on Dec 16, 2008 18:58:07 GMT -5
Congrats. That is a really hard movement. You should try a sots press. It's where you do a back squat but when you drop down into the squat you stay and do a press behind your neck. It feels really weird.
I got bored and designed a few work outs today, trying to use some new movements and what not. Here is what I did today:
"Fun in the Sun"
5 rounds for time (I only did 3 and it was pretty damn hard. 5 would be something to work up to)
Note: add non-weighted knee jump squats and dead lifts
to warm up.
10:1 Double-unders (Ten normal jumps to every double under) x10
5 weighted pull ups
3 weighted knee jump squats (I used a 45 lb bar)
1 Dead Lift (somewhere around 75%- 90% of you 1 rep max)
3 hand stand push ups
5 dumbbell box jumps (box jump with dumbbells in both hands)
10 "no wall" 20lb medicine ball toss (Throw ball straight up)
I was sweating like crazy, it's pretty brutal.
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Post by quagmire on Dec 16, 2008 19:06:40 GMT -5
Speaking of brutal check this one out:
"This, that and everything in between"
2 rounds for time (not totally sure on the weight, I'll have to try it first)
10 75lb shoulder press
10 95lb thrusters
10 135lb front squat
10 95lb thrusters
10 75lb shoulder press
10 95lb thrusters
10 135lb front squat
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Post by m4k³ on Dec 16, 2008 20:57:25 GMT -5
where'd you find that WOD saxty?
I have only been doing x fit twice a week....in the following cycle: Surf, Climb, x-fit, Surf, Climb, X-fit, Rest.
That was last week, at least. I did Linda one day and 5rds w/ 135 lb bar of:
15DL
12HPC
9FS
6PJ
in 29:56 the other day.
Over all, my power has started to decrease on most of the Oly Lifts, but I can still struggle through Linda and other Strength met-cons in about the same amount of time as I used to get. Glad to see BUTBLAINNO innovating some shite. Gotta get up to Quag HQ for a WOD over the break. SOmething on the ol rings! Sigh. rings, i miss you.
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Post by cardboard on Dec 18, 2008 0:36:38 GMT -5
ABC
DEF
GHI
JKL
MNO
PQR
STU
VWX
YZ
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Post by quagmire on Dec 18, 2008 13:37:09 GMT -5
Gotta get up to Quag HQ for a WOD over the break. SOmething on the ol rings! Sigh. rings, i miss you. I have just the workout then. "Ring a ding ding" For time: 50 ring dips 75 squats 50 ring pull ups 75 squats 50 dumbbell swings 75 ring push ups This would be a good trainer for muscle ups. |
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Post by m4k³ on Dec 18, 2008 15:22:38 GMT -5
Shouldn't we make those ring squats instead of normal. That'd be a wacky one!
That workout kinda reminds me of "Jason". Gotta get on it one of those near-xmas days.
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per
Half Stussy Late Rusky
hat weather
Posts: 154
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Post by per on Jan 1, 2009 18:24:16 GMT -5
so I've been perusing this thread for some time and was looking to get in shape before hitting the beaches this Spring. I've been attempting to recreate some of these exercises, though I must say their names and relative lack of description has left me slightly in the dark. So I whipped up this short video of one of my first Crossfit experiments, maybe you guys can tell me what I'm doing wrong. |
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Post by cardboard on Jan 3, 2009 12:24:14 GMT -5
that there...is goodtimes
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Post by quagmire on Jan 13, 2009 13:38:47 GMT -5
check the new weight rack at quagmire. Courtesy of my new welder.  First before I put the bar holders on.  With the bar holders and all my weight |
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Post by jer on Jan 13, 2009 13:53:11 GMT -5
Fancy shite! Nice work there.
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Post by saxtor on Jan 13, 2009 14:22:32 GMT -5
Okay, I'll just come out and say it.....THAT SHIT IS SWEET! Nice work Blake. Gotta love the welding.
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Post by Smooth on Jan 13, 2009 22:44:23 GMT -5
You got a welder? The burro needs some reinforcing. Actually, I plan on taking off the axle and mounting it on a Piston Bully, thus making a Burro Bully! Sweet!
So today I did an xfit called Dig Your Stoner Buddy out of an Avi Pit. Start by hiking up above Blueberry cattrack 15 metres through a one inch ice crust and then sinking three feet into light fluffy pow each step. Next begin digging a column six feet deep and three feet into the hill, repeat two feet over to isolate a column. Cut the back and smack on the column until it collapses.
Repeat above, but this time expand column to six feet wide. Hike above and put on leg weights. Step on block and trigger 4" slab. Stabilize you anchors and then start with bouncing squats and progress until you are doing trampoline squats. Crush block and tumble down hill. Climb back up and fill in pit with snow you removed. Skin to top of ridge and then begin decent down Crust on Dust tumbling mats.
Proceed to Beacon park to dig through 12" groomed ice to recover dead bongers. Finish by stretching and nap in Hobo Bus.
Target areas= liver and lung(s)
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Post by andrew on Jan 14, 2009 0:09:09 GMT -5
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Post by quagmire on Mar 18, 2009 17:46:35 GMT -5
Oh man I did a workout called murph yesterday. It's nothing like the cat!
1 mile run
100 pull ups
200 push ups
300 squats
1 mile run
1:07:30
Man that killed!
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