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Old 06-24-2008, 08:17 PM   #21
Coy Morris
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Re: Foundation CrossFit

Wow my arms don't work today!
Fran: 9:59
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Old 06-24-2008, 08:57 PM   #22
Adrian Hovey
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Re: Foundation CrossFit

400lb deadlift PR today, woohoo!
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Old 06-24-2008, 10:12 PM   #23
Dorian Bunker-Pardo
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Re: Foundation CrossFit

Quote:
Originally Posted by Adrian Dowst View Post
I guess the real question is: does the routine work for you? Are you making the kind of progress you want?

Personally, I'd get bored with that pretty quick. I like the variety that the WOD provides, and I think it's worked pretty well in terms of building metcon. However, I haven't become as strong as I'd like, so I'm starting out on Gant Grimes "strength-biased" program (http://www.board.crossfit.com/showthread.php?t=32641, wfs)

Essentially, the program consists of:
1) practicing a gymnastics move (handstand or front lever)
2) two to four power/oly lifts (squats, power cleans/snatches, deadlifts, etc)
3) a short, intense metcon (the goal is to get it 5-10 minutes by scaling reps/time, but not weight)

There are hundreds of options available to you, Dorian, but I like the sound of this one, so I thought I'd share it. I'll let you know what I think after month or so.
wow, that stuff sounds wild. Let me know how it turns out. I'm not sure I'd be ready to abandon the safety blanket that is my regular routine for such a drastic change so quickly, but perhaps I can work towards it. Dru sent me some great suggestions on how to change up my workout, so I'm going to start heading in that direction.

Today I did half the reps of my normal workout, and followed that up by doing the 10 minute version of "Cindy"

5 pull ups
10 push ups
15 air squats
AMRAP in 10 minutes

I finished with 9 complete + 5 pull ups

I think this was my very first crossfit workout Dru gave me about 5 months ago or so...and I only got 7 and change then...so it's fun to see an improvement. My pull ups feel much better, but I still don't have good form or speed on the squats. Need to work on my flexibility.

oh, and finished the night with my boring 5 x 100 crunches sets.

today's workout music = Little Brother - The Chitlin Circuit 1.5
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Old 06-24-2008, 11:55 PM   #24
Dwinson Cagingin
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Re: Foundation CrossFit

I decided to make an informational post about myself. I hope ya'll do the same!


My name is Dwinson, and I was introduced to crossfit by Dru during the beginning of this year. At the time, I was currently on the P90x program (I got a bootleg copy) Got hooked onto crossfit, so I ditched P90x. I jumped right into the 3 days on 1 day off method and been following the main website WOD since late jan or beginning of feb. Scaled the workouts until about 2
months ago when I can do most of the WOD's now. I also started trying paleo and zone a month after I started CF. Now its just a combination of both.


Crossfit has changed my life, as I know it will/has yours.

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Old 06-25-2008, 12:18 AM   #25
Andrew Bueno
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Re: Foundation CrossFit

Nice idea Dwinson. I'll have to bore y'all another time..

Anywho, I ended up only messing around during class as I am still suffering from the Fran hangover )=

Skillwork:
handstand (still, walking, jumping)
planche
front/back levers
skin-the-cat
iron cross
L-sits
handstand presses
active hang spins

tomorrow do or die: 20-rep squat @ 190lbs
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Old 06-25-2008, 12:20 AM   #26
Andrew Bueno
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Re: Foundation CrossFit

Quote:
Originally Posted by Dorian Bunker-Pardo View Post
today's workout music = Little Brother - The Chitlin Circuit 1.5
ill.

i played that the other day in the gym and i usually put on The Listening and ... And Justus For All
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Old 06-25-2008, 08:30 AM   #27
Conor Buechler
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Re: Foundation CrossFit

First workout today at Foundation Crossfit for me.

Warm-up: walk 2 miles to the gym, a few rounds of push ups, pull ups, sit ups, squats etc.

WoD: Pull up ladder. With a running clock and starting at N=1, do N pull ups during the Nth minute of work. Finished the 11th round in time, failed the 12th. Not bad for me considering how long it's been since I got on a real pull up bar.
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Old 06-25-2008, 02:22 PM   #28
Dwinson Cagingin
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Re: Foundation CrossFit

WOD

CFWU x3 following squat, push, pull, open, close, dips

Fight Gone Bad

3 rounds. (1 minute per exercises + 1 minute rest after all 5 exercises)
time is continuous

Wallball 20 lbs (subbed 7kg ball)
SDHP 75lbs
Box Jumps 20" (bench)
Push Press 75lbs
Row (calories)



Round 1 Round 2 Round 3

Wall Ball 27 23 16
SDHP 18 15 10
Box Jump 29 20 20
Push press 17 15 15
Row 9 7 7


total 248


love it but i hate it.
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Old 06-25-2008, 03:07 PM   #29
Andrew Bueno
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Re: Foundation CrossFit

good job Dwinson. i thought you beat my PR, but i realized you subbed your wall ball weight! (=

we're gonna do FGB tonight, but with a 16lbs med ball

i'm shooting for 250

btw, good job Dorian with that half-Cindy.. once you get your kipping pullups (a skill you should be working on all the time) you should try a FULL 20-minute Cindy and see what you can accomplish.

----

== EVERYONE'S HOMEWORK ==
read this article and let's discuss it: The World's Greatest Athlete? (Wall Street Journal)
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Old 06-25-2008, 04:28 PM   #30
Elizabeth Sharpe
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Re: Foundation CrossFit

"Fran"

21-15-9 reps for time:
thrusters, 25lbs
pullups

Total time (9 something--I forgot!)
But I'm not sore . . . two days later. What does that mean? The good news--no injury to back and neck. So I'm taking the "getting back in the groove" very slowly.
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