I'm a newbie going through about my 10th Crossfit workout (on a 1:1 schedule, 2x CF warmup, and modified to about 50% prescribed intensity). I'm also trying to get my college friend in shape this year with something brief, intense, fun, and educational (in a word: Crossfit).
I was wondering, if I had to keep the same workouts for a year, shuffled around the course of a two-week or three-week cycle, what would they be? Here's what I've come up with:
4. Deadlift 7-7-7-7-7-7-7
5. Max deadlift
6. Tabata squats
7. Pullups "on the minute" (1...2...3...4...)
9. OH Squat practice (flexibility, form, weight, etc)
10. Max military press... max push press... max jerk
(I may be missing some good ones due to my avoidance of running [6mo ago I was diagnosed with chondromalacia and am still dealing with recovery])
This cheapens the variety of Crossfit, but it's still 3x more than what 99% of gymgoers use and it's probably 100x more interesting than their routine. Also, it's a nice "what would you do if you were on a desert island with rocks and tree branches" type question.
don't forget Lynne...
Helen w/out the running (like Fran with swings instead of thrusters) (I love swings)
Tabata squats are kinda light for a whole WOD - Tabata This maybe instead?
Hmmm, I really liked the one with the video of Nicole, Annie and Eva kicking ass:
5 rounds for time:
10 Hang-cleans 135#
That one totally worked me!
Other than that, Fran and Elizibeth are two of my personal favorites. Those weight/gymnastics combinations are killer!
you asked for it...
Fran...sometimes i lose sleep im so excited.
FGB...sometimes i lose sleep im so excited :-)...seriously, though
ME DL or C&J
50-40-30-20-10 wallball/slamball combo
3x 10muscleups/15C&J(135#)...love the gymnastic/Oly lifting combos
'on the minute' pullup/75# thruster combo
800m/30muscleups(or C&J or Snatch)/800m
Nancy, Helen, 4x 400m/50squat, 50-35-20 wallball/pullup combo are all pretty fun, too. and ive got a love/hate thing w/ 'Kelly'. oh yeah, and i also really enjoy the swim WODs from CFJ #36 even though ive been slacking w/ swimming lately
You could do those once a week and be in great shape in about 20 minutes of total work.
I can see the infomercial now: The Green Beret 20 minute a week workout.
Fran, Diane, Elizabeth, Linda
And an unofficial girl, the brainchild of Ryan Atkins, "Betty."
5 rounds for time:
12 x 135# push press
20 x 24" box jump
Helen, Lynne, and Chelsea. That puts me at 8. Add the 5x1 OHS, 5x1 FS, 5x1 BS workout and the 5x1 Sh. Press, 5x1 Push Press, 5x1 Push Jerk. That's 10.
My absolute favorite girls are:
To round out the island:
run 800/50 squats
Anything with burpees in it.
Linda (3 bars of death)
Brand X specials - outdoor chipper & "Jeff gone mad" (fight gone bad for a larger group)
That incredibly savage WOD with the 35# db burpee/thruster combination setted with the same number of L-pullups....most definitely not my favorite WOD but it was the most challenging one I've encountered. It was the only one I almost quit once I started from the agony....someday I'll find that one in the archives and give it another go. I hate knowing that it nearly beat me.
That one thrashed me from traps to toes and messed with my lungs and mind too.
Frans going to get it, the vote that is.
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