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Workout of the Day Questions & performance regarding CrossFit's WOD

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Old 02-10-2007, 02:19 PM   #1
Jake Thompson
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Ok, I have a free pass to a local very large (sq. footage) commercial gym in my neighberhood.

Would like some suggestions on a workout for tomorrow morning when I go. Something to let's say test the waters of the management.

Will take all suggestions, we can have a lot of fun with this. I am a Physical Therapist and will argue to the extremes with anyone that comes to me an complains that what I am doing is "very dangerous".

Thanks for the help.
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Old 02-10-2007, 03:16 PM   #2
David Aguasca
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if you can do kipping pull-ups, do those. if you can't, start learning. practice your handstands against a wall. and maybe thrusters?

that sounds to me like Fran, followed by some gymnastics practice.

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Old 02-10-2007, 03:22 PM   #3
Jake Thompson
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Yes, that was going to be my warm up. J/K

I guess I posted this in the wrong section. Have been CFing for > 1 year, have done 20 rounds of cindy in 20' (pullups at the time were cheating). You get my point.

I will probably get a bar and some 45s put it near the treadmill or c2 if they have one and do some rowing, snatches, and maybe some dumbell swings. Basically looking for some ideas on come crazy routine, maybe start a pool on how far into the workout I get before they boot me type thing. Having fun but pushing the limit a bit.

Other suggestions?
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Old 02-10-2007, 03:24 PM   #4
Scott C. Miller
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Taken from CF Journal Sept 1, 2002 "Garage Gym" Issue

"Find a 20inch platform and perform box jumps. Try 3 sets of 2 minutes of max jumps. Bizarrely, this one irks the **** out of most gym management."
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Old 02-10-2007, 05:16 PM   #5
Jake Thompson
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Keep them coming, this is starting to shape up.

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Old 02-10-2007, 05:57 PM   #6
David Wood
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Actually, you just need the whole list from CF Journal issue 1.

It's a free download, available here:

Yes, it's w/f safe, although not if you're a gym owner.

Heavy power cleans (if you can do them) will do more to freak out people than much else. As issue 1 suggests, try dropping a few near the end of your workout.

Overhead squats are even more impressive if you can do them with serious weight, the problem being that most of us can't, and most people aren't particularly impressed by a 135 OH squat, becasue they have no idea how hard it is.

I'm also thinking to myself (as a moderator) that this really belongs in some other category (other than "Starting"), but I can't decide which one:


I'm going with "Exercises" . . .
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Old 02-11-2007, 02:19 AM   #7
Charles Applin
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First things first, if you went into my house and violated set rules don't be suprised if you're asked to leave. With that said:

Try front squats. People seeing you with 300 pounds on your chest with only 3 fingers touching the bar and bound to get freaked out.

Do the CFWU. Seriously, running station to station is not done by most gym goers. Moan about how your warm up is taking to long ("THAT'S YOUR WARM-UP?").

Remember to follow their rules though. Complain about the lack of a pull-up bar. Ask where you can hang your rings. Bring your parallets and use the smith machine for assisted hand stand push-ups. Who knows, maybe the gym will be accomodating.
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Old 02-11-2007, 05:58 AM   #8
Lynne Pitts
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Moving to WODs
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Old 02-11-2007, 11:53 AM   #9
James Falkner
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I found that there are a number of movements in the CF regimen that have the potential to get commercial gym management's panties in a wad:

- Anything involving barbell overhead, especially explosive movements (e.g. snatch, or jerks).

- HSPUs against a wall (which I have actually found hard to find in a lot of gyms)

- Kipping PUs

- all-the-way-down situps, unassisted situps. Any situp that's not in a machine will bring out the "that's bad for your back" crew.

- Box jumps on the aerobics steppers

- DB swings


- Thrusters


Also, re-arranging their equipment, even if only temporary, is a big no-no for my ex-gym. An oly bar sitting next to a treadmill just does.. not.. make.. sense!!
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Old 02-13-2007, 06:01 PM   #10
Sean Manseau
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do diane, or one of those WODs that alternates 400m runs and 12x225lbs deadlifts. touch-and-go deadlifts have earned me two complaints for making too much noise. just tonight, actually, this guy said to me, "is that really necessary?" i thought he was kidding around that i was working to hard, but he wasn't at all :-(
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