CrossFit

I do Streetfit 2 days a week and have never enjoyed exercise more, although we tend to focus more on body weight.
My average kcal per session is 840(87kg's so I'm a bit overweight), and wanted to puke a few times.

I did my first proper fran this morning in gym though I struggled to do pull ups properly.

fran= 21-15-9 reps, for time of Thrusters(42kg but i did 21 and 15 with 60kg) and Pull-ups.

also did a Mcghee the other day and managed 17 reps (but my dl was 60kg not 125 kg)

Mcghee:
Complete as many rounds as possible in 30 mins
125kg Deadlift, 5 reps
13 Push-ups
9 Box Jumps, 24 inch box

Oh and I have done 2 warrior's, one 'tougher than dirt' and one go-fit challenge.
going to do the impi on sunday
 
kolaval said:
I do Streetfit 2 days a week and have never enjoyed exercise more, although we tend to focus more on body weight.
My average kcal per session is 840(87kg's so I'm a bit overweight), and wanted to puke a few times.

I did my first proper fran this morning in gym though I struggled to do pull ups properly.



fran= 21-15-9 reps, for time of Thrusters(42kg but i did 21 and 15 with 60kg) and Pull-ups.

also did a Mcghee the other day and managed 17 reps (but my dl was 60kg not 125 kg)

Mcghee:
Complete as many rounds as possible in 30 mins
125kg Deadlift, 5 reps
13 Push-ups
9 Box Jumps, 24 inch box

Oh and I have done 2 warrior's, one 'tougher than dirt' and one go-fit challenge.
going to do the impi on sunday
Click to expand...

StreetFit - I guess this is a CrossFit imitator? Well just so long as they are not diluting the theory to get faster results then so be it. If you do know the owners of it though, I would warn them against using the CrossFit imagery on their CLASSES section... Could get them in some trouble with HQ...
 
Just for fun - thought I'd share our Braai Day workout. It's a CrossFit hero workout called Murphy:
For time:
1 Mile run
100 Pullups
200 Pushups
300 Air Squats
1 Mile run

Gonna be a tough one!!
 
wizzypow said:
StreetFit - I guess this is a CrossFit imitator? Well just so long as they are not diluting the theory to get faster results then so be it. If you do know the owners of it though, I would warn them against using the CrossFit imagery on their CLASSES section... Could get them in some trouble with HQ...
Click to expand...

No affiliation to CrossFit, and not an imitator. Hence my doing the crossfit WOD @ gym.
They actually do MMA (called shido) and the streetfit spawned off the MMA fitness part.

I compare it since a pull-up is a pull-up and a push-up is a push-up etc.
Except burpees, not all burpees are equal :)
As soon as I make peace with burpees(they are from the devil), they make you do a burpee that ends in a box jump.
 
I have found that crossfit varies hugely depending on your coach and crossfit gym.
I am fortunate enough to have found one i really like. They concentrate heavily on technique, you get encouraged but not drilled or forced into pushing yourself and it is genuinely enjoyable.

I personally like more cardio type fitness than the weight stuff, but the weight stuff has made a difference to my squash, so I keep on doing it.

Will crossfit make you thin? I have my doubts, i think you definitely need to supplement it with average running at least twice a week in order to lose weight. What it has done for me, is make me stronger. Would i be stronger if i did weights in the gym instead of crossfit? Thats tough to say, i would guess i probably would, but that doesnt really bother me, because i find weights in the gym boring, and i enjoy the crossfit workouts because they are so varied.

All i can say is get your form correct and find a gym that works for you
 
Thread res. How are all the fellow Crossfit people doing? Still enjoying it?

I signed up for another 6 months and am now going almost every day barring odd occasions working late or weekends. I'm surviving the sessions pretty well but still struggling to build up to Rx standards though. Slow but steady improvement considering when I started I could hardly get through the warm ups :D

100 pull-ups is ridiculous though. After 10 I need to start kipping and after that I'm just jumping them :eek:
 
here is our group's yesterday's workout, how does it compare to crossfit?

30 minute limit

50 sit ups
50 push ups
50 squats
50 box jumps
50 dips
50 double unders /150 skip rope
50 jack knives
50 KBS
50 pull ups
50 tyre flips
50 burpees
5 rope climbs
 
kolaval said:
here is our group's yesterday's workout, how does it compare to crossfit?

30 minute limit

50 sit ups
50 push ups
50 squats
50 box jumps
50 dips
50 double unders /150 skip rope
50 jack knives
50 KBS
50 pull ups
50 tyre flips
50 burpees
5 rope climbs
Click to expand...

Quite similar. That's a good workout :) I haven't done rope climbs yet though. On occasion I have days like that where it is mostly body weight type exercises but they alternate with barbells and strength training days as well.

One recent WOD I recorded we did the following:

Warm-Up -> 600 meter jog followed by some push-ups, sit-ups and squats.

Tabatas -> (20 seconds on 10 seconds off x 8 rounds each with 30 seconds transition time, i.e. once you have done 8 rounds of wall balls you move on to KBS after 30 seconds rest)
- Wall Balls
- KBS
- Overhead Plate Lunges
- Inverted Rows
- Bar push-ups

3 x 400 meter Run with 60 seconds recovery for time.
 
Last edited:
VernD said:
Actually, CrossFit is about challenging yourself. It's about pushing your body to it's physical limits.
Click to expand...
That is exactly what I love about exercising!!!! Pushing myself more and more just to see what I can do. People think that I am crazy for going so hard on myself. They want to know why I do it and what's my goal. I do it just because I can!!!!
 
Couple of local amateur vids below. First one is not affiliated but I believe are competing at the Crossfit open (better write their scores down :p). Enjoy :)

[video=youtube;N6qATuy-f8o]https://www.youtube.com/watch?v=N6qATuy-f8o[/video]
 
SlickChick said:
That is exactly what I love about exercising!!!! Pushing myself more and more just to see what I can do. People think that I am crazy for going so hard on myself. They want to know why I do it and what's my goal. I do it just because I can!!!!
Click to expand...

Ultimately what's the point of anything? Except doing what you enjoy and setting your own challenges.

Not sure if I mentioned here earlier but when I started I could hardly get through the warm-ups. In fact I initially had to sit out early a few times because of nausea. And embarrassingly I often came stone last in all the WOD's still exercising while people were done and packing their bags.

Now I'm lifting much more and with better technique, lasting full sessions, am comfortable with things like strict pull-ups, handstand push-ups (which I love!) and I clock in pretty good results if I push hard. And of course I can see the results already :)
 
The idea of crossfit appeals to me, but as I am short and lean, I'd rather put in time at gym to gain muscle mass and strength first. If I wanted to enter the Crossfit Open I would not currently cope with the weights that the men have to lift overhead. e.g. lifting 42kg for 10 x overhead squats, etc... IMO, the ideal crossfit height and weight for men is around 5'10" and 75-80kg with the appropriate strength levels to go with that build.

As I can't do anything about getting taller, all I can do is try and get my power to mass ratio off the charts before I have any hope of excelling at crossfit :p

http://games.crossfit.com/workouts/the-open#tabs-1
Every 3 minutes for as long as possible complete:

From 0:00-3:00
2 rounds of:
10 overhead squats
10 chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
12 overhead squats
12 chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
14 overhead squats
14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

MEN - includes Masters Men up to 54 years old
95-lb. overhead squats
Chest-to-bar pull-ups

WOMEN - includes Masters Women up to 54 years old
65-lb. overhead squats
Chest-to-bar pull-ups
Click to expand...
 
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