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Fitness Theory and Practice. CrossFit's rationale & foundations. Who is fit? What is fitness?

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Old 12-05-2003, 05:22 PM   #1
Roy
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Ive done it. Im sure most if not all of you have: Created your own WOD! In fact, when i first got into crossfit thats about all I could do since i had NO equipment. Post some of your examples. See how interesting each is! Here is one of my favorites involving the trampoline which was actually the most taxing workout I've ever done:

15 front flips
15 backflips
max pushups(43)
30 seconds rest

10 frontflips/10 backflips alternating
max pullups(11)
20 seconds rest

5 backflips
5 frontflips
max hindu squats (i think it was about 45, and I just collapsed on the grass huffin and puffin')

this was back when I first discovered crossfit a few months ago
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Old 12-06-2003, 04:27 PM   #2
Coach
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Roy,

Absolutely fantastic. You get it.

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Old 12-06-2003, 04:31 PM   #3
Brad Hirakawa
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Helped a buddy dig a big ole hole in his back yard for a tree. Dirt hard as rock, pick-axe heavy as my ex-girlfriend's *** (heavy). The workout was simple.. Tabata Hole Digging... large overhead swings with the pick-axe. Between the two of us, we dug a hole four feet deep in just under three complete tabata cycles.
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Old 12-06-2003, 05:51 PM   #4
Roy
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Thanks Coach! It's cool how there's infinite variations with just about any item or equipment (i.e. Brad's shovel) I've also incorporated kip ups and 360 or 540 jump squats before.
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Old 12-07-2003, 01:00 PM   #5
Ryan Atkins
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I was considering doing something like this today before the WOD was posted. I guess you could call it a pull-up complex.

1 regular pull-up
1 toes to bar
1 L pull-up
1 straight arm pull to an inverted hang

Once you have performed one rep of each exercise in sequence you have completed one rep of the complex. After toes to bar only lower your feet only as far as needed in order to get into proper position for the L pull-up (in other words, don't let your feet go all the way down).

If your looking for a complete upper body workout, you could alternate sets of this complex with HSPUs or ring dips. If you want a complete body workout, or 'even it out' for us bigger folk, you could alternate with sets of push press, thrusters or wall-ball.

Any thoughts?

Ryan
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Old 12-07-2003, 02:11 PM   #6
Kelly Moore
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Ryan,

That sounds delightfully painful! I like the idea of adding thrusters and even - I can't believe I'm saying this - running to make this a killer WOD. (I may be one of the "smaller folk", but I'm definitely no runner!). This evil combination would touch on both my weaknesses and my strengths.
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Old 12-08-2003, 10:54 AM   #7
Mike Minium
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I think Kelly and Ryan are on to something....

How 'bout the following?

5 rounds for time:

Run 400m
7 reps of [3 pull-ups/1 toes-to-bar/1 L-pull-up/1 straight arm pull to inverted hang]
95-lb thrusters X 15 reps

For the pull-up complex, feet cannot touch the ground until the final rep is completed.

What do you say, Coach?

Mike
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Old 12-08-2003, 12:11 PM   #8
Matt Toupalik
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Here is one I have been putting together that incorporates a few "unusual" activities:

3 rounds for time:
sandbag clean/press x 10 reps
L pull-ups x max reps
sledgehammer swinging x 50 reps per side
800m run
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Old 12-08-2003, 05:05 PM   #9
Kelly Moore
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Matt,

That sounds like an awesome workout. I have several sandbags and I have the sledge. Now I just need to find a big free tire for beating and flipping!
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Old 12-08-2003, 06:18 PM   #10
Matt Toupalik
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Kelly-A friend of mine suggested calling around to used tire dealers who he said are usually happy to have people haul away old tires.Might be something you could check into.
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