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Old 04-15-2008, 10:15 AM   #241
Howard Huntsman
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Re: Some new CFPC workouts

Here is the one I created for today's workout.
I'm calling it "Mt. St. Helens" Again, I am a total rookie to CF so would love some feedback on what I've created. Thanks in advance.

Mt. St. Helens
Rope Climb - 15 ft.
Wall Ball Situps - 20x
Jumprope - 200x
Kettlebell Swings 45lbs - 12x
400m run

5 Rounds for time.
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Old 04-15-2008, 09:14 PM   #242
Howard Huntsman
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Re: Some new CFPC workouts

This is my 2nd week doing this stuff and I Love CrossFit. Tonight I created a CrossFit workout from their fitness protocols and named it "Mt. St. Helens." Very intense (for me anyway) workout listed below. All 6 exercises are done in consecutive order for time. Non-stop. Will do it again in a few months to check my progress. Here it is.

15ft Rope Climb

Wall Ball Situps - 25x - 12lb medicine ball thrown overhead against a wall as you sit up.

Jumprope - 200 jumps

Kettlebell Swings - 12x -45lbs KB swung from floor to overhead

BW Dips - 25

400m Run

Start cycle all over again for 5 rounds - completed the total circuit in 36 minutes.
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Old 04-18-2008, 10:07 AM   #243
Howard Huntsman
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Re: Some new CFPC workouts

8 different exercises, hence Ocho, done for time in consecutive fashion. 3 rounds, here they are, in order.

Burpees - 10

Jumprope - 100

Air Squats - 50

Pushups - 20

Situps - 20

DB Curls - 10 each arm, 35lb DBs

Pullups - 10

Box Jumps - 10 on a 21" box

Total time for all 3 rounds 16 min flat. Good sweat & arm pump.
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Old 04-18-2008, 10:53 AM   #244
Dan Heaney
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Re: Some new CFPC workouts

Quote:
Originally Posted by Howard Huntsman View Post
8 different exercises, hence Ocho, done for time in consecutive fashion. 3 rounds, here they are, in order.

Burpees - 10

Jumprope - 100

Air Squats - 50

Pushups - 20

Situps - 20

DB SWINGS - 20 , 55lb DB

Pullups - 20

Box Jumps - 20 on a 21" box
Now I like it better
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Old 04-18-2008, 10:55 AM   #245
Robert Pagliaro
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Re: Some new CFPC workouts

Amen, don't waste time with bicep curls. Single joint exercises don't have a good place in a good Metcon.

If you need to implement them, set them as an accessory exercise before or after. They do help build elbow flexion strength, but there are a million more worthwhile movements that you can do otherwise.
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Old 04-18-2008, 03:22 PM   #246
Howard Huntsman
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Re: Some new CFPC workouts

Thanks for your input. I figured someone would say something about those What is a DB swing and what is Metcon. I see that phrase a lot here and it seems important but I don't know what it means. This is only my 2nd week doing CrossFit so excuse my ignorance. Thanks for the help.
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Old 04-18-2008, 09:18 PM   #247
Eugene R. Allen
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Re: Some new CFPC workouts

Good call on dumping the curls, and swings are a great change. Put a dumbbell between your feet and grab it by the handle with both hands. Let the dumbbell swing back behind you slightly to get some momentum and as it comes forward swing itup into the air with an explosive opening of your hip, do not do a front shoulder raise. The movment is originate from the hips and finished with the arms. The dumbbell should finish over the top of your head.

Metcon stands for Metabolic Conditioning. This is the cardio vascular and cardio respiratory component of your workout and is part of the workout whenever you do enough to get your heart and respirations hammering.

Great strength workout today:

Box Squats
10, 9, 8...1
Box jumps out of a full squat 1, 2, 3...10
Air squats and get a little air at the top 1, 2, 3,...10

Deadlift
1, 2, 3...10
Box jumps out of a full squat 1, 9, 8...1
Air squats and get a little air at the top 1, 9, 8...1

For each exercise we decided on a weight we could struggle through 10 reps with and added 50 pounds. For the Box Squats we added 5 pounds each set and for the Deadlift we subtracted 5 pounds with each set.

Great workout
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Old 04-19-2008, 08:10 AM   #248
Howard Huntsman
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Re: Some new CFPC workouts

Thanks Eugene and others. I appreciate the feedback. Still trying to switch gears from lifting to CrossFitting. I really believe in the CrossFit approach though I must admit it's hard to believe it builds muscle just as well. No doubt it is better overall for what I want to do. Climb Mt. Rainier!

Eugene, I really appreciate all the routines you have created. They are crazy hard & I'm not quite ready for them in full dosage yet Where do you workout? You are in Tacoma, I am in Eatonville. We are neighbors.

Keep those workouts coming!

HR
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Old 04-19-2008, 01:10 PM   #249
Eugene R. Allen
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Re: Some new CFPC workouts

Rainier is a tough go. I did it a few years ago and it tore me up. When I went through 11,000 feet my brain turned off an I was on auto pilot. I had trouble with the lack of oxygen up there. Eat and drink when you go, you have to eat and drink.

I'm north of you off of 158th and Waller, not far at all. Send me a message to onthesharpend@msn.com and I'll give you more info.
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Old 04-19-2008, 01:29 PM   #250
Robert Pierce
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Re: Some new CFPC workouts

Hey, I just want add my thanks as well. We use these workouts frequently, and we post to the workout logs (with proper attribution!)
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