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Exercises Movements, technique & proper execution

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Old 08-02-2008, 08:26 AM   #81
Christian Gotcher
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Re: new workouts

There's a great thread with tons of these in the Workouts of the Day section: "Some New CFPC Workouts." Check it out for some more ideas.
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Old 08-02-2008, 10:34 PM   #82
David Meverden
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Re: new workouts

I've been itching to try out a timed workout involving one of the most functional strength movements (by conventional and crossfit definitions) I know of: Car pushing.

The Setup
Find a parking lot. Tie a rope to a car or truck (towing hitch on a truck comes to mind for this).

The motion
Preferably behind a curb or something to brace your feet against use the rope to pull the truck to you (sort of reel it in, hand over hand).
Once you have pulled the truck to you, drop the rope and push the car back to it's original position. Run back to starting location and repeat.

The workout
Pull truck to you via rope, 40 yards
Push truck 40 yards
Five rounds for time.

This one combines a huge pulling motion that has deadlift and rowing elements with a huge pushing motion that has squat, bench press, and shoulder press elements to it. Plus, I have to think it would gas anyone.
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Old 08-03-2008, 04:56 PM   #83
Alex Bond
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Re: new workouts

Walter Jones, the All-World left tackle for the Seattle Seahawks, pushes his Cadillac Escalade 40 yards up a low incline. 10 reps of that, every morning, is the only off-season work-out he's done for the past 8 years, and he's one of the greatest offensive linemen in the history of the NFL.
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Old 08-14-2008, 10:36 PM   #84
Matt Parkins
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Re: new workouts

Quote:
Originally Posted by David Meverden View Post
I've been itching to try out a timed workout involving one of the most functional strength movements (by conventional and crossfit definitions) I know of: Car pushing.

The Setup
Find a parking lot. Tie a rope to a car or truck (towing hitch on a truck comes to mind for this).

The motion
Preferably behind a curb or something to brace your feet against use the rope to pull the truck to you (sort of reel it in, hand over hand).
Once you have pulled the truck to you, drop the rope and push the car back to it's original position. Run back to starting location and repeat.

The workout
Pull truck to you via rope, 40 yards
Push truck 40 yards
Five rounds for time.

This one combines a huge pulling motion that has deadlift and rowing elements with a huge pushing motion that has squat, bench press, and shoulder press elements to it. Plus, I have to think it would gas anyone.
This is one of the greatest ideas I have ever seen! I need to get a rope and find a flat parking lot. I can only imagine the stares you would get from people .
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Old 08-15-2008, 09:46 AM   #85
Greg Major
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Re: new workouts

Outdoor workout
Hit and Run:
Do each set for time
Set cones at 25yd intervals from start line. Run to first cone do 5 puschups, 2nd cone x10, 3 cone x 15, 4 cone 20, sprint 100yrd back to start.

Rest 1 minute.

Same as above with 4 count Squats

Rest 1 min

As above with 4 count mountclimbers

Rest 1 min

As above with leap squats

Rest 1 min

As above with pushups.
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Old 08-15-2008, 12:16 PM   #86
Warren C Ellison
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Re: new workouts

Quote:
Originally Posted by Greg Major View Post
Outdoor workout
Hit and Run:
Do each set for time
Set cones at 25yd intervals from start line. Run to first cone do 5 puschups, 2nd cone x10, 3 cone x 15, 4 cone 20, sprint 100yrd back to start.

Rest 1 minute.

Same as above with 4 count Squats

Rest 1 min

As above with 4 count mountclimbers

Rest 1 min

As above with leap squats

Rest 1 min

As above with pushups.
Me likey...I would sub the last pushups or the mountclimbers for burpees.
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Old 08-15-2008, 12:38 PM   #87
Shane Cross
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Re: new workouts

I have a great new workout that I tried the other day. I call it "Achilles"
Put on a 20lb. vest for the entire workout, Clean/squat 70% of your BW.

Run 3/4 mile

1 clean/squat, 1 push-up, 1 pull-up
2 clean/squat, 2 push-ups, 2 pull-ups
3 clean/squat, 3 push-ups, 3 pull-ups
4 clean/squat, 4 push-ups, 4 pull-ups
5 clean/squat, 5 push-ups, 5 pull-ups

2000 meter row

5 clean/squat, 5 push-ups, 5 pull-ups
4 clean/squat, 4 push-ups, 4 pull-ups
3 clean/squat, 3 push-ups, 3 pull-ups
2 clean/squat, 2 push-ups, 2 pull-ups
1 clean/squat, 1 push-up, 1 pull-up

Run 3/4 mile

Took me 30:53, great workout, give it a shot.
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Old 08-15-2008, 01:13 PM   #88
Greg Major
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Re: new workouts

Quote:
Originally Posted by Warren C Ellison View Post
Me likey...I would sub the last pushups or the mountclimbers for burpees.
Yep, that would be great too.

Like most of these workouts, there's endless variations that you can do. We done it will all leg exercises and we can scale it back with easier exercises for newbies.
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Old 08-15-2008, 01:15 PM   #89
Greg Major
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Re: new workouts

Quote:
Originally Posted by David Meverden View Post
I've been itching to try out a timed workout involving one of the most functional strength movements (by conventional and crossfit definitions) I know of: Car pushing.

The Setup
Find a parking lot. Tie a rope to a car or truck (towing hitch on a truck comes to mind for this).

The motion
Preferably behind a curb or something to brace your feet against use the rope to pull the truck to you (sort of reel it in, hand over hand).
Once you have pulled the truck to you, drop the rope and push the car back to it's original position. Run back to starting location and repeat.

The workout
Pull truck to you via rope, 40 yards
Push truck 40 yards
Five rounds for time.

This one combines a huge pulling motion that has deadlift and rowing elements with a huge pushing motion that has squat, bench press, and shoulder press elements to it. Plus, I have to think it would gas anyone.
I do this with teams where they have to push my vehicle a certain distance. Fastest team wins. They always look at me like I'm crazy when I tell them what they're going to do.
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Old 08-15-2008, 05:37 PM   #90
Tim Luby
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Re: new workouts

3 rounds, 10 reps each of:

95# thrusters
Pull-ups
95# SDLHP
Ring dips

Ouchy
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