Cross fit and really jacked up

[HeadDoc]

for all you old fashioned body builders and esp, our military guys, take a look at the intensity of crossfitness.

Welcome to CrossFit: Forging Elite Fitness

check out the video of crossfit/camp pendelton.

Just started to work with a trainer to teach me the powerlifting moves. The workouts just hammer my pulse rate.

 

[hardcharger]

yeah, its definately a big thing in the SO community. also check out gym jones. another intense workout program

 

[HeadDoc]

learning the timing and application of speed to lifting is more complicated than I had anticipated. After 4 weeks and too many sessions that left one or more joint in mild pain, I have had to cut the workouts to 3X per week. I'll just do something else on the days in between.

 

[hardcharger]

lol, yeah you definately have to get used to it if you are more used to traditional weight lifting. its a great workout if you only have like 20-40 minutes and want to get a good full body burn and get the heart goin a bit. We make up a lot of our own "crossfit'ish" workouts over here to break up the routine. A lot of tire drags, flips, sledge work, wearing weight vests, complex core intensive lifts (clean and press, sprawls, burpees, etc etc etc) here is one for anyone wanting a taste and think you are man enough, lol this one kicks my ass every time

5 pull ups
10 push ups
15 squats

do all three as fast as you can at the top of every minute for 30 minutes. your rest is the time from when you finish your last squat till the top of the next minute. definately a good one. though one downfall is it is definately more overall fitness oriented obviously and towards bulk building. i try to throw in a nice crossfit/gym jones type workout about twice a week just to shock my muscles a bit.

 

[HeadDoc]

my trainer had a creative workout for me yesterday. Three rounds of shovels( ten each side), 10 muscle ups on assisted chin bar (I can do chins, muscle ups are something like chins done with a fury), quarter mile sprints on cross trainer. He has me doing the essential work out after 4-5 rounds of practice on one or more Olympic lifts using a weighted bar. So today, I'm just going to spin on a stationary cycle for 45 minutes. I'm also learning to use one of those tubular rollers to stretch out after the workouts. This is making exercise fun again.--although I'm generally not bored with exercise (too easy for the reverse--bored when not![)]).

 

[hardcharger]

there is nothing wrong with throwing in crossfit type workouts in to your routine to change things up and shock your body. its really easy to settle into a routine and get complacent. i try to change it up as much as possible and keep it exciting.

 

[HeadDoc]

about three weeks ago I signed up for one of the crossfit affiliate gyms. This one has about 100 members. Everyone does some form of the designated workout of the day. The workouts are always observed and sometimes timed by a trainer. People hang out and socialize or cheer one another. The trainers are strick on form. records of every workout are kept and compared to the last time it was done. I'm told that the workout repeat no more than once per 2- 3 months.

It's been three months since I've done a bodybuilding type workout. I can detect no loss in strength. Last week the workout was 5X5 military presses and 3X5 deadlifts. I achieved 175 for the last set of presses and 405 for the last set of deads. Both were personal bests.

 

[bigbench]

Very impressive Doc. That is something that I like to incorporate with a lot of my athletes or anyone I train with sports specific training. Hell, for anyone wanting overall fitness too, its hard to beat. Have you seen any fat loss? If so, how much?

 

[HeadDoc]

Very impressive Doc. That is something that I like to incorporate with a lot of my athletes or anyone I train with sports specific training. Hell, for anyone wanting overall fitness too, its hard to beat. Have you seen any fat loss? If so, how much?

thanks for the feedback. The group just formed a "Zone" compliance activity. Too soon to tell.

 

[Pericles]

Big props (holy thread revival, Batman to you Doc, crossfit workouts are tough, especially as we get older. I have a theory that as long as you do 2-3 of these type workouts per week you will never die

Actually I have been doing crossfit type workots for nearly 20 years. As I get to old to hang w/ the hard core MMA guys supersetting keeps me in fighting shape.

Currently I have been supersetting deadlifts (only 185lbs for 10) w/ leg presses, leg curls, then leg extensions w/ 2 different types of ab excercises.

I also superset my back workout. In each I do 24 sets in 23 minutes keeping my Vo2 max over 90% the whole time.